Quais são os exercícios para linfedema?

There are several exercises you can do to improve lymphedema. The forward flow of lymph is due to the pressure gradient created by muscle contractions and breathing movements. Therefore, exercises help to move lymphatic fluid and reduce lymphedema. Lymphedema occurs mainly in the extremities, but may also occur in the head and neck.

If this is the first time you are going to do exercises, walking can be a good way to start. Start slowly and gradually increase the distance and pace. You can also go cycling, swimming or yoga. You can also do the following exercises in your walking session. Try these exercises every day.

Deep Breathing Exercises For Lymphedema

The deep breathing exercise for lymphedema helps the lymph flow into the lymphatic system towards the neck and drain into the venous system. Helps lymphedema anywhere in the body. Before doing the neck, the upper limb and lower limb exercise first do the breathing exercises.

  • This breathing exercise should be done sitting in a chair or in bed or lying in bed.
  • Relax your shoulders and upper chest.
  • Rest one of your hands on your stomach.
  • Take a slow, deep, comfortable breath through your nose, feeling your hand rise as your stomach rises.
  • Then exhale slowly through your mouth so that your stomach becomes flat again.
  • Do it 5 times.
  • Before the exercises.

If you have a compression glove, use it when doing arm or leg exercises.

Do the lymphedema exercises in the following order that will help you remember head to toe exercises. Try repeating each exercise 5 to 10 times. If you feel any pain, stop the exercises and if the pain does not go away, consult a doctor.

Neck Exercises For Lymphedema

  • Tilt the neck exercise to lymphedema – tilt your head to one shoulder, wait like this for 3 seconds, then bring your head back to the center and repeat the same thing on the other side.
  • Turning – turn your head to look over your shoulder as long as you can, wait for 3 seconds and then go back and repeat the same thing on the other side. Turn only your head and not the body.
  • Chest Chin – Bend the neck as far as you can until the chin is in the chest, wait 2 seconds and then slowly raise the head.

Shoulder Exercises for Lymphedema

  • Relax your shoulders, lift them to your ears, relax and let them fall.
  • Rotate the shoulder back and forth.

Arm Exercises For Lymphedema

  • Sit comfortably in a chair and then with your hands touching your knees, then touch your shoulders and raise your arms as much as possible without pain, touch your shoulders and then your knees.
  • Work out with a ball – wrap a ball around your waist on one side and then the other.

Wrist Exercises For Lymphedema

  • Rest your arm on a pillow with your hand hanging at the end. Bend your fist down and you will feel a stretch, hold for 5 seconds and relax slowly. Then bend your wrist up and you will feel a stretch again and hold for 5 seconds and then relax.
  • Then turn the wrist clockwise and then counterclockwise.

Hand exercises for lymphedema

  • Aperte suas mãos e faça um punho e espalhe seus dedos
  • Use o polegar para tocar cada dedo, um de cada vez. Aumente gradualmente o ritmo.
  • Dobre os dedos nas articulações com os dedos esticados.
  • Segure a mão com os dedos juntos, em seguida, abra os dedos e feche os dedos novamente.

Exercícios para pernas para linfedema

  • Enrole os dedos para cima e, em seguida, estique-os para fora.
  • Com o calcanhar no chão, aponte os dedos dos pés para longe de você e, em seguida, puxe os dedos dos pés em direção ao queixo.
  • Levante o seu pé do chão. Em seguida, circule o tornozelo no sentido horário e, em seguida, no sentido anti-horário.
  • Levante o pé do chão, depois endireite e dobre a perna.
  • Exercício de marcha para o linfedema – você pode marchar no local ou fazer isso sentado, levantar um joelho e depois abaixá-lo, depois levantar o outro joelho e abaixá-lo.
  • Curvas no quadril e no joelho – deite-se de costas, levante uma das pernas dobrando o joelho em direção ao corpo e, em seguida, estique-a lentamente para trás, repita com a outra perna
  • Ciclos das pernas – deite-se de costas, levante as pernas uma de cada vez e circule-as no ar.
  • Tornozelo levanta – levante-se segurando em uma superfície firme, levante os calcanhares do chão para que você sinta um aperto nos músculos da panturrilha, relaxe para que seus pés fiquem no chão e repita.

Resumo

There are several exercises you can do to improve lymphedema. The forward flow of lymph is due to the pressure gradient created by muscle contractions and breathing movements. Therefore, exercises help to move lymphatic fluid and reduce lymphedema. Lymphedema occurs mainly in the extremities, but may also occur in the head and neck.

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Eu sou o Dr. Ruby Crowder e sou especialista em medicina pulmonar e cuidados intensivos. Eu me formei na Universidade da Califórnia, em San Francisco. Eu trabalho no Hospital Geral de São Francisco e Centro de Trauma de Zuckerberg. Eu também sou professor associado de medicina na Universidade da Califórnia, em San Francisco.

Eu pesquisei a epidemiologia e o manejo da tuberculose em países de alta incidência e publiquei muitos remédios e artigos relacionados à saúde sobre o Exenin e em outras revistas médicas.

Finalmente, gosto de viajar, mergulhar e andar de mochila.

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