Women's Menopause Health Center  November 2007 Newsletter.

An "Almost No" Exercise for Lymphatic Drainage.

A do-it-yourself alternative body therapy to release everyday tension (little or no training required)

TAKE A DEEP BREATH. DRINK WATER. MOVE. "These are the three most vital and basic ways we can take care of ourselves;' says Jennifer Absey, R.N., a certified massage therapist in Woodland Hills, Calif., "but they're also the very things we tend to stop doing when we get stressed!'

Anxiety and tension stimulate the release of stress hormones like adrenaline, norepinephrine and cortisol. That's fine in dealing with short-term stressors. But when we sustain a high stress level for an extended time, these hormones begin to interfere with the body's natural healing abilities. Over time, a high level of stress can weaken tendons and ligaments, thin bones, cause muscle spasms, elevate blood pressure, increase cholesterol production and disrupt digestion, among many other negative effects. To save your sanity and your health, it's vital that you put a stop to this stress cycle.

Start by making "breathe, drink, move" a daily mantra. Eat properly, even when you don't feel like it. Meditate. Try forms of exercise that offer mental as well as physical benefits, such as yoga or t'ai chi. And make regular of the following do-it-yourself body therapy designed to put the stress response on pause and allow your body to regain its natural balance.

NOTE: Avoid any type of manual therapy if you have a fever, active cancer, swelling of unknown origin or any other special concern; if in doubt, ask your physician.

WHAT TO DO:

1. Position your hands at the center of each collarbone (clavicle) and away from the center of the neck. The fingers should be only slightly spread, and pointing upward.

2. Applying gentle pressure (equal to about the weight of a nickel), use the pads (not tips) of your fingers to sequentially press gently inward toward the middle of your body for 3 seconds, then outward for 3 seconds, moving like ocean waves upon the shore. Release for 3 seconds, then repeat 4 or more times. This will open the entire lymph system.

3. Next, move to the temple area. Place your fingers in the slight depression at the sides of your eyes. Using the same nickel-weight force, draw the pads of your fingers back toward the tops of your ears. Perform 5 very light, gentle and slow strokes; do this at least 2 more times.

4. Repeat the clavicle therapy (step 2) and continue as desired. You can perform this therapy 2 to 3 times per day.

 

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