不用花 350 美元做疗程：淋巴引流专家的 7 个居家动作

We are a world obsessed with the lymphatic system right now and the best exercise for lymphatic drainage. Google searches for lymphatic drainage have gone up by 60% across America year over year, while on TikTok there are over 79 million views on the term and growing.

Lymphatic drainage massage (and other techniques, like dry body brushing), can help to reduce water retention, puffiness and inflammation by flushing out toxins and excess liquids. Celebrities love it, but is it accessible to the rest of us?

The easy answer—happily!—is yes. And celebrity lymphatic specialist Rebecca Faria (also known as @DetoxbyRebecca on Instagram) is leading the charge. Based in Beverly Hills, Faria specializes in Brazilian lymphatic drainage (a rhythmic massage, which combines pressure and long strokes), and has a roster of A-list clients who swear by her techniques (including Jennifer Aniston, Hailey Bieber, Ariana Grande, and Anne Hathaway). While a treatment with one of Faria’s team starts from $350, she’s shared some of her favorite (easy) exercises that are designed to stimulate your lymphatic system at home. And they’re free.

Knee hugs

Done while either laying down, seated, or standing, knee hugs aren’t just good to get the lymphatic system going, but also help release back tension. Hug one knee into your chest, and hold for 20 seconds, then do the other side.

Butterfly stretch

Lie on your back and place the soles of your feet together, letting your knees fall out in a butterfly formation. This stretch is also a fantastic way to stretch your hips, as well as release your pelvic floor.

Flutter kicks

While lying down, hold your legs straight up, then lift one as you lower the other. These are called flutter kicks–do 20 of them. (Incidentally, these are also great for your core, a muscle group that has long term benefits to help with bloating.)

Leg circles

These aren’t just for your Pilates class. Remain lying down. With one leg on the floor, lift the other leg and move in a circular motion 20 times. Repeat on the other leg.

Table-top bicycle legs

No bike needed. With your legs in a table-top position, straighten one leg, then the other, 20 times.

Side leg circles

Another Pilates movement to try out. Lying on your left-hand side and keeping the legs relatively straight, circle your right leg 20 times. Do the same on the other leg.

Heel raises

Stand with your feet flat on the floor, then raise up onto your toes, lifting your heels off the ground. Do this 20 times. This is also a favorite movement of Jesse Inchauspé (aka the Glucose Goddess) to help with balancing blood sugar.

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