How to Perform Manual Lymphatic Drainage Yourself

The lymphatic system is a network of intricate vessels (the pathways) and nodes that moves lymph fluid around the body. The lymphatic system is an integral part of your immune system. So without you even knowing it is helping to keep you healthy and functioning day to day.

 Just like any other system it can struggle when it is under stress. If the lymphatic system starts to break down your body struggles to heal itself.

To help the lymphatic system we look at 4 areas. compression garments, diet and exercise, skin care and manual lymphatic drainage we have created some helpful guidelines to help you perform MLD at home. 

Just like stretching helps your muscles, manual drainage helps your lymphatic system move your fluid around making the system operate more effectively. 

How to perform my own manual lymphatic drainage

As part of your lymphatic care Temika might ask you to perform your own manual drainage at home. Here is a step by step guide to help you at home. 

Please note this is a basic guide and Temika might ask you to change this slightly based on your own individual needs. 

All manual drainage should have a similar pressure as you would petting a dog.

Manual Lymphatic Drainage of the arm

How to perform arm Manual Lymphatic Drainage on yourself

1: Start with at least 5 deep belly breaths. This is where you breathe in and the belly goes out, when you breathe out and the belly goes in.

2: Massage the armpit with gentle circles, this is where the axillary lymph nodes are and all the fluid from the chest wall, face and the arm comes to these nodes.

3: Massage with gentle circles along the clavicle

4: Drag the fluid from the top of the arm to the armpit.

5: Massage the elbow with small circles

Manual Lymphatic Drainage of the leg

How to perform Leg Manual Lymphatic Drainage on yourself

1: Start with at least 5 deep belly breaths. This is where you breathe in and the belly goes out, when you  breathe out and the belly goes in. (screen grab with arrows in and out)

2: Massage gentle circles on the crease at the top of your leg, this is where the inguinal lymph nodes are, and all the fluid in the leg comes to these nodes. (screen grab)

3: With a flat hand start dragging the fluid from the whole thigh up towards the inguinal lymph nodes.

4: Massage behind the knee with gentle circles.

5: Dag the fluid from the calf to the back of the knee.

6: Drag the fluid from the foot

7: Repeat as needed

8: Finish with deep breathing

Manual Lymphatic Drainage of the FACE

How to perform face Manual Lymphatic Drainage on yourself

1:  Start with at least 5 deep belly breaths. This is where you breathe in and the belly goes out, when you  breathe out, the belly goes in. 

2: Massage the armpit with gentle circles, this is where the axillary lymph nodes are, and all the fluid from the chest wall, face and the arm comes to these nodes.  

3: Massage with gentle circles along the clavicle   

3: Massage with gentle circles along the sternocleidomastoid muscle (SCM) (image of SCM)

4: Massage with gentle circles beside the ear 

5: Drag fluid along the front of the neck and under the chin towards the SCM.

6: Drag the fluid from the back of the neck to the SCM

7: Drag from the nose to the ear 

8: Drag from the centre of the forehead to the ear

9: Repeat as needed

10: Finish with deep breathing 

Help your body function at its best

Manual lymphatic drainage is a simple but powerful way to support your lymphatic system and help your body function at its best.

When performed regularly and gently, it can improve fluid movement, reduce swelling, and support overall wellbeing. Use the written steps alongside the instructional videos attached to this post to guide you through the techniques at home, and remember that everyone’s needs are different.

If you’re unsure, or if your symptoms change, Temika will guide you on any adjustments needed to best support your body.