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Breathing & recovery

Lymphoedema exercises: a daily routine for arm and leg swelling

Your muscles are the lymphatic system's pump, so moving them helps fluid drain. Start with deep breathing, then the neck and shoulder moves, then do the arm block, the leg block, or both, depending on where your swelling is. Do each move 5 to 10 times, gently: it shouldn't hurt. Wear your compression garment if you've been given one, and do the leg block at least twice a day. The order and doses follow Cancer Research UK's and the British Lymphology Society's routines.

15 minBeginner14 movesOther / check instructions · A bench or box · Something with weightShoulders · Chest · Biceps · Triceps · Forearms · Hip flexors
Follow along: a timer, a cue and the next move, one step at a time.

Breathe first (1 minute)

  1. Slow breathing (6 breaths a minute)5 breaths
    Beginner · 3D demoOne hand below your ribs. Breathe in through your nose so your tummy rises, then out through your mouthEasier: Breath reachHarder: Crocodile Breathing (prone diaphragmatic breathing)

Neck and shoulders (3 minutes)

  1. Neck CARs5 turns and 5 tilts each way, then 5 chin-to-chest nods
    Beginner · 3D demoSeparate moves, holding each for 2 to 3 seconds, shoulders still
  2. Shoulder rolls5 to 10 each way, then 5 shrugs
    Beginner · Shoulders, Back, Neck · 3D demoShrug up to your ears, then let your shoulders dropHarder: Shoulder CARs (controlled articular rotations)

Arm swelling (5 minutes; skip if only your legs are affected)

  1. Breath reach5
    Beginner · 3D demoArms rise as you breathe in, only as high as is comfortable
  2. Dynamic chest stretch5 to 10 slow swings
    Beginner · Chest, Back, Shoulders · 3D demoLike breaststroke: arms in front, then out to the sides. Keep them at waist height if that's easierHarder: Sleeper stretch
  3. Elbow bend and straighten (elbow range of motion)5 to 10
    Beginner · Biceps, Triceps, Forearms · 3D demoArm resting on a cushionHarder: Dumbbell biceps curl
  4. Wrist circles5 to 10 each way
    Beginner · Forearms · 3D demoForearm on a cushion, hand over the edgeHarder: Wrist flexor stretch
  5. Ball squeeze5 to 10
    Beginner · Forearms · 3D demoSlow, gentle squeezes, or press the ball between both palmsHarder: Band finger extension
  6. Tendon glides (hand tendon gliding exercises)5
    Beginner · Forearms · 3D demoMake a fist, then open and spread your fingers wideHarder: Ball squeeze

Leg swelling (5 minutes; skip if only your arm is affected)

  1. Seated march10 each leg
    Beginner · Hip flexors, Quads, Abs · 3D demoOr march on the spot holding a supportHarder: Standing march
  2. Seated knee extension (chair)5 to 10 each leg
    Beginner · Quads · 3D demoLift your foot, straighten your knee, then bend itEasier: Quad set (static quads)Harder: Leg extension
  3. Seated bent-knee calf raise (soleus raise)10
    Beginner · Calves · 3D demoHeels up, squeeze your calves, heels downHarder: Slow calf raise
  4. Ankle circles10 pumps, then 5 circles each way
    Beginner · Calves, Shins · 3D demoPoint your toes away from you, then pull them towards your shins, then circle
  5. Towel toe curl5 to 10
    Beginner · Calves · 3D demoCurl your toes, then stretch them outHarder: Short foot + toe splay

Finish (1 minute)

  1. Slow breathing (6 breaths a minute)5 breaths
    Beginner · 3D demoThen rest with the swollen arm or leg raised on a cushionEasier: Breath reachHarder: Crocodile Breathing (prone diaphragmatic breathing)

Tips

  • Do it every day, and the leg block at least twice a day, as Cancer Research UK suggests.
  • Wear your compression garment if you've been given one. You don't need it in the pool.
  • It shouldn't hurt. A mild stretching feeling is normal; stop if anything is painful.
  • Check your arm or leg afterwards. If it's more swollen, aching or hotter than usual, or slower to settle, do fewer next time. The British Lymphology Society's practical advice is that a little extra swelling that goes down within 24 hours is fine; it hasn't been tested in trials.
  • This keeps the pump going but isn't your whole week: add walking, cycling or swimming, and strength training 2 to 3 times a week.
  • Red, hot, painful or suddenly more swollen skin, or feeling hot, cold and shivery, can be cellulitis: stop, rest and raise the limb, and get an urgent GP appointment or call NHS 111 the same day.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

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Questions people ask

How long does the lymphoedema exercises: a daily routine for arm and leg swelling take?

About 15 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: Other / check instructions, A bench or box, Something with weight. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 2 of its 14 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.