The lymph system and stretching; ode to classic warmup

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    The lymph system and stretching; ode to classic warmup

    When I first started moving from a mostly sedentary life, the darebee classic warmup was the first motion that left me objectively feeling better each time. Once I got into the habit of doing it in the morning, I started to tangibly notice less fatigue and sickness, and started to wonder about the role of stretching/moving in our lymph/immune system.

    Long story short; I think classic warmup helped unblock my lymph system which in turn reduced body inflammation and aversion to exercising more. I think former attempts at exercising that left me feeling destroyed might have failed to address this whole lymph thing.

    This article confirms what I want to believe: https://www.livestrong.com/article/9...atic-drainage/

    Does anyone have more scholarly articles or personally experienced similar feelings?

    Ryuji Damer


    #2
    Have you tried the exercises described in the linked article you shared?

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      #3
      Originally posted by Hedwiga View Post
      Have you tried the exercises described in the linked article you shared?
      Mostly the neck rotation (from warmup), shoulder shrugs (from fighter's stretching), and leg falls (sound like a similar motion to hip rotations except lying down). I'll see if adding pelvic tilt, leg slides, and ankle pumps adds any benefit.

      My intuition says that almost any motion would sorta activate this; I'm just really curious if there are studies I've missed floating around the internet (maybe I'm characterizing it differently and searching the wrong terms).

      EDIT: Found this which sounds related:
      Exercise training improves obesity‚Äźrelated lymphatic dysfunction - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4967732/

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        #4
        oneironaut I am sorry I am just getting to this, it's been one of those crazy weeks. Generally, any kind of cardiovascular activity (the warm up you're using is definitely a cardiovascular activator) will help improve lymphatic flow and, as a result, increase the efficiency of the immune system. In addition to the study you found there is this one which was carried out with cancer patients: https://www.ncbi.nlm.nih.gov/pubmed/15974632. In addition aerobic exercise and muscle contractions through physical activity that stresses skeletal muscle have a direct effect on improving lymphatic flow (study on this here: https://physoc.onlinelibrary.wiley.c...3.1997.233bf.x) Finally, a clinical trial carried out just last year with (again) cancer patients, showed that aerobic exercise and increased muscle activity were of direct benefit to the health and efficiency of the lymphatic system (study found here: https://journals.plos.org/plosone/ar...l.pone.0189176). All of this bears out your own empirical experience. As you get fitter your body gets more efficient and it gets healthier, The immune system improves because lymphatic fluid flow throughout the body improves. Your cardiovascular health improves and, at a cellular level, a lot of the damage caused by bad habits and a sedentary lifestyle can be reversed. I hope this has helped (and thank you for sharing your personal fitness journey with us).

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          #5
          Thank you Damer! I will be digging into these articles; I was personally *extremely* sedentary for a while so the reversal of effects is very noticeable from even a small investment of effort. I think this information should give hope to people fighting constant fatigue/depression and that feel like exercise is impossible; in those cases, maybe cardiovascular activation should be the primary goal before worrying about muscle fitness (as a nice side effect of increased mobility).

          I'll come back to the thread if I learn anything else or find a way to eloquently motivate others with depression to focus on lymph health as a gateway to fitness enthusiasm

          Comment


            #6
            Thank you! This will be really helpful to all of us.

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