Lymphatic drainage is vitally important in order to help drain excess fluid from bodily tissues. It helps keep the body’s tissues healthy and functioning properly.

The lymphatic system plays a vital role in our body, helping to remove waste and toxins. However, factors like an unhealthy lifestyle and lack of exercise can lead to a clogged lymphatic system. Fortunately, there is a noninvasive method called lymphatic drainage that can help improve its function.

If you want to learn more about the various types of vibration plates you can check out my previous article by clicking the button below.

Here are 10 simple steps to perform lymphatic drainage using a vibration plate

Step 1: Start with a gentle warm-up: Stand on the vibration plate with your legs slightly apart for 2 minutes at a frequency of 8Hz. This will prepare your body for the upcoming exercises.

Step 2: Bend forward slightly: Stand with your torso slightly bent forward for 1 minute at a frequency of 15Hz. This position helps to activate the lymphatic system in your upper body.

Step 3: Keep your knees slightly bent: Stand with your knees slightly bent for 1 minute at a frequency of 18Hz. This exercise focuses on stimulating the lymphatic system in your lower body.

Step 4: Take a seated position: Sit on the vibration plate for 2 minutes at a frequency of 12Hz. This exercise targets the lymphatic system in your buttocks and thighs.

Step 5: Bend your torso to one side: Stand with your torso bent to one side for 1 minute at a frequency of 22Hz. This movement helps activate the lymphatic system on the sides of your body.

Step 6: Focus on your calves: Place your calves on the plate for 1-2 minutes at a frequency of 18Hz. This exercise targets the lymphatic system in your lower legs.

Step 7: Target your quads:Place your quads (thigh muscles) on the plate for 1-2 minutes at a frequency of 18Hz. This exercise stimulates the lymphatic system in your thighs.

Step 8: Target hamstrings: Place your hamstrings (back of your thighs) on the plate for 1-2 minutes at a frequency of 15Hz. This movement targets the lymphatic system in your leg muscles.

Step 9: Engage in a plank position: Perform a plank position with your arms straight and palms on the plate for 1-2 minutes at a frequency of 8Hz. This exercise activates the lymphatic system in your upper body and core.

Step 10: Target Your Glutes: Sit on the plate with your buttocks for 1-2 minutes at a frequency of 15Hz. This exercise focuses on the lymphatic system in your buttocks.

Performing lymphatic drainage using a vibration platform exercise machine can help to improve the function of your lymphatic system. Remember to follow the 10-step exercise program once a week for about 10-15 minutes.

Start with lower frequencies and gradually increase as you become more comfortable. Additionally, drink plenty of water and prepare your body properly before starting the exercises. 

While a good diet and regular exercise are also important, lymphatic drainage may give your lymphatic system a boost, leading to a range of health, aesthetic and fitness benefits. These may include: Reducing swelling caused by water retention and boosting the immune system to help prevent illness and disease. Check out a very informative article by Prevention on the “benefits of lymphatic drainage” here. 

In addition to using a vibration platform, there are several other methods you can try for promoting lymphatic drainage.  These include: 

1. Acupuncture: Consider acupuncture as a way to stimulate lymph flow and promote drainage. This ancient practice involves the insertion of thin needles into specific points on the body, helping to improve overall circulation.
2. Dry Brushing: Using a natural bristle brush, you can gently remove dead skin cells and stimulate lymphatic flow. Make upward, circular strokes for about 10 minutes, starting from the ankles and moving upward. Afterward, take a shower to wash away the loosened skin cells.
3. Stay Hydrated: Drinking an adequate amount of water is crucial for lymphatic drainage. Aim to consume about half of your body weight in ounces of water each day. Staying hydrated helps prevent dehydration and supports the healthy functioning of your lymphatic system.
4. Incorporate Anti-Inflammatory Foods: Including foods with anti-inflammatory properties in your diet can assist in improving lymphatic drainage. Opt for leafy green vegetables, ground flaxseeds, ground chia seeds, avocados, and nuts. These foods are known to promote a healthy immune response and reduce inflammation.
5. Avoid Tight Clothing: Avoid wearing tight clothing that restricts circulation in your lymphatic system. Tight garments can lead to blockages and exacerbate lymphatic issues. Opt for loose-fitting and comfortable clothing to promote healthy lymphatic flow.
6. Practice Self-Massage: Self-massage can help stimulate lymphatic drainage, but it’s important to note some precautions. If you have a skin infection, blood clots, or active cancer, consult with a healthcare professional before attempting self-massage. Otherwise, you can follow an instructional video by an accredited physical therapist to learn appropriate techniques.

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