These simple arm and leg movements, also known as muscle pump exercises, are beneficial as part of lymphedema therapy, especially when combined with compression therapy. They can also help support healthy blood and lymph circulation in people without lymphedema. Take a few minutes each day to perform these exercises and help keep your circulation moving.

Warm-Up

Warm-Up Exercise 1

March in place at a brisk pace while swinging your bent arms as if you were using Nordic walking poles. Duration: 1–2 minutes.

Warm-Up Exercise 2

Sit upright in a chair and place your hands on your chest. Take 10 deep breaths, allowing your chest to rise and fall with each breath. Next, place your hands on the middle of your abdomen and take 10 deep belly breaths, allowing your abdomen to rise and fall as you breathe. Duration: 1–2 minutes.

Arm Exercises

Arm Exercise 1

Sit upright and raise your shoulders toward your ears, then relax them back down. Repetitions: 10.

Arm Exercise 2

Place your hands at your sides next to your hips and make fists. Raise your clenched fists in front of your body and overhead, lifting your shoulders as high as possible. Hold this position for 5–10 seconds, then relax. Repetitions: 3.

Arm Exercise 3

Pull your shoulders straight back, moving your arms and hands in the same direction. Relax and return to the starting position. Repetitions: 10.

Arm Exercise 4

Hold your hands in front of you and make fists. Open your hands and spread your fingers as wide as possible. Keep your fingers straight while bending your wrists downward and then upward. Repetitions: 10–20.

Arm Exercise 5

Extend one arm straight out to the side, then bring it back across your body until your hand touches the opposite shoulder. Let your head follow the movement. Alternate between both arms. Repetitions: 10–20.

Arm Exercise 6

Bend one arm so that your fingertips touch your shoulder while extending the other arm straight out to the side. Alternate between both arms. Repetitions: 10–20.

Leg Exercises

Leg Exercise 1

Sit on the floor with your arms supporting you behind your body and your legs stretched out straight. Alternately point your feet downward and then flex them upward. Repetitions: 10–20.

Leg Exercise 2

Stretch both feet forward and then flex them back at the same time. Repetitions: 10–20.

Leg Exercise 3

Pull both feet toward you, then curl your toes tightly. Relax and spread your toes again. Repetitions: 10–20.

Leg Exercise 4

Rotate both ankles in a circular motion by turning your toes outward first, then forward, and finally inward until your big toes touch. Repetitions: 10–20.

Leg Exercise 5

Lie flat on the floor and bend one knee toward your chest while keeping the other leg straight. Alternate between both legs. Repetitions: 10–20.

Leg Exercise 6

Support yourself with both arms at your sides. Lift one leg toward your chest and make a circular pedaling motion as if riding a bicycle. Lower that leg and repeat the exercise with the other leg. Repetitions: 10–20.

Stand up and bend your knees slightly, keeping your arms extended by your sides. From this position, stretch upward by raising your arms as high as possible while standing on your tiptoes. Hold the position for a few seconds, then slowly return to the starting position. Repetitions: 10–20.

To finish, relax your muscles and take a few deep breaths.

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