In this 10‑minute, all‑standing lymphatic drainage workout, Lindsey Bomgren of Nourish Move Love, joined by Caroline for lower‑impact options, guides viewers through a sequence of timed body‑weight movements designed to open major lymphatic hubs (armpits, rib cage, hips, pelvis) and boost circulation, reduce inflammation, and raise heart rate. The routine consists of 10 exercises performed for 45 seconds each with 15‑second rests, progressing from deep breathing and shoulder circles to thoracic spine rotations, hip‑knee slaps, rib‑cage sweeps, tiny hops, alternating arm sweeps, multi‑plane reaches, full‑body waves, hip twists, and finishing with butt kicks. Throughout, Lindsey offers coaching cues, modifications, and motivational prompts, emphasizing the importance of daily movement for desk‑bound individuals. The video ends with calls to subscribe, join the Nourish Move Love app via QR code, and try a free 2‑week at‑home strength challenge.
Chapters
Before you buy a vibration plate, try this 10-minute lymphatic drainage routine. You can do this every morning to reduce inflammation, boost energy, and feel refreshed. Let's dive in. But before we do, hit subscribe to my YouTube channel so you get all my home workouts for free. All right, team, we've got a quick 10-minute lymphatic drainage routine you can do every single morning to feel nice, light, and refreshed. We're going to get things moving. But before we jump in, I'm Lindsey Bomgren of Nourish Move Love, and I'm joined by the amazing Caroline. Hello. She'll be offering some lower impact modifications. If you need to follow along with Caroline, go ahead and do that. We're jumping right in today. We've got 10 all-standing exercises for you using just your body weight. Okay, you're gonna do each exercise for around 45 seconds of work followed by 15 seconds of rest. You do it once and you are done. So it's no repeat, all standing, just your body weight. We're gonna get started and get moving and feel really, really good at the end of this workout. So we're gonna start with just some deep breaths. Breathing. So you're gonna place your hands on your core, standing up nice and tall. Big inhale, belly expands. Exhale. Think about pulling your hands or your rib cage together. And do it again. Inhale, belly expands. And exhale. Just opening up the abdomen, alright? Right away. And now I want you to take your hands to your shoulders and give me just some big shoulder circles. We're gonna do a lot of opening up the chest, the shoulders. Major lymphatic areas right here underneath your armpit or in your armpit area. So, so nice and big. Think about drawing big circles with your elbows. Couple chicken wing shoulder rolls. Nice. Give me 2 more just like that. Awesome. Keep breathing. And now just take a couple neck rolls. Roll that neck side to side, ear to shoulder, ear to shoulder. Just releasing the tension in the neck for 3, 2, and 1. Okay, you're gonna have a 15-second between exercises. You can give me a little bounce or shake if you wanna keep things moving. We're gonna go right into a good morning. So hands come behind your head. We're gonna add a thoracic spine rotation at the bottom and the top. It looks like this. In 3, 2, let's go. Hinge at the hips, rotate open to the right, gaze follows fingertips. Come back to center, stand tall. Now open to the right again, reaching fingertips away. Same thing to the left. Hips back, open left, center, stand, rotate open, reach those fingertips away. Rotating through your thoracic spine. A major lymphatic hub as well. Stand tall. Now open to the right. We're starting a little bit gentle, and then we'll add some more higher impact, a little bouncing to get things moving towards the end. Rotate, open. Let's do it again one more time each side. Rotate, open right. Gaze follows. Stand up at the top. Open. Now do it again on the left. Hips back. Open. Stand. Rotate, open on the left. Nice work. Now we're going to open up and add some movement to these hips. You're going to take your hands, slap your knee, open your chest. Slap, open, slap, open, slap, open. Marching at your pace. 3, 2, let's go. Slap, slap. Nice. Getting movement through our legs and hips here. Adding that slap is a good thing, right? Yes. Nice. You can just— nice little movement, a little impact on that joint, waking things up, getting blood flowing to that area, opening up the hips, the chest. You're going to feel that armpit opening up again. Nice major hub area. Nice. Lifting that knee right up in line with your hip. Core stays tight the entire time. Nice work. We're going to add a little bit of a lateral movement, open up our rib cage next with some torso rotations. Nice work. 10 seconds here. Open those arms. 10, 9. Let's go. Keep breathing. You can move as fast or slow as you want. Each exercise is timed. 3, 2, rest. Just shake it out. You can keep moving in place. Now we're gonna open up your rib cage and torso. You're gonna give me a big double arm sweep, gaze follows, and then sweep and sweep and sweep. Really think about opening up your rib cage. To the right in 3, 2, let's go. Sweep and sweep, big double arm movement here. Nice, big cross-body movement. I really want you to think about opening up your rib cage. Open up the rib cage. Think about nice long lats, Right there, backside of the armpit. Open it up. Opening up that trunk, midsection, getting everything moving. Big sweeps. Gaze follows. Nice. You can give me a little toe tap with that back foot. Woo! Nice. Your hips are getting open. Ribs, armpits. Open it all up right here. 10 more seconds. Keep moving. You got it. Nice work. Big sweeps. Pedal 5. 4, 3, 2, recover. Nice work. You can walk it out, walk in place again. All right, we're gonna go to a full body bounce. So you can do a calf raise, or you're literally just giving me bounce, tiny hops. Okay, tiny hops in 3, 2, let's go. And you can think about just like letting your shoulders go. Think about just letting your arms dangle. Everything can kind of just move around here. Tiny hops, right? We know that this impact is good for our bones, our joints. Also really good for getting things moving. You're gonna find your heart rate raising naturally. Your heart's a muscle. Nice. Getting that breath up. Like, who needs a vibration plate when you can literally use gravity to get your lymphatic system moving, right? It's all about movement. If you're moving and you're strength training, you're running, all those things are lymphatic drainage, you guys. Okay. This is just a great daily routine to get things moving. Moving. Nice. You're here for 5, 4, 3, 2. Nice. Now we're going to go back to opening up the major lymph area here under the armpits with alternating arm sweeps. So you're going to alternate. Sweep, sweep. Palms face to the back. So palms are facing back. Okay? Alternating arm sweeps in 3, 2. Let's go. Brace your core. Sweep, sweep, sweep. Try and make it big. Bend in the knees. Brace your core. We want big arm sweeps here, right? Opening shoulders and the underarm, the lymphatic system that's under here in your armpits. Sweep, sweep. Nice. Big arm sweeps. Nice work. Awesome job. We're gonna go back to opening the rib cage. Some of that side-to-side movement next. It's good to put both patterns, right? We're moving in the frontal plane, the sagittal plane, the transverse plane, moving our body in all planes of motion, just like real life. 3, 2, 1. Firing up. Whoo! Everything is moving. Lots of flow happening here. Nice work. 5, 4, 3, 2, and recover. All right, now I want you to think about goalposting your arms. And as one arm reaches overhead, you're gonna tap this leg, opening up this hip, this rib cage right here, opening it all up. So it's reach and tap, reach and tap. 3, 2, let's go. Reach and tap. Reach and tap, reach and tap. Big reaches overhead. The higher that reach, the bigger the movement, the better. Okay, working on range of motion here. Reach, reach, reach overhead, reach and tap. Nice. So now we're putting it all together. Hips, okay, hips, rib cage, core, underarm, opening it all up, getting things moving. Nice. Karen said she loves doing this flow. She's been doing this almost every morning and night. It's such a great way to wake up or wind down your body, especially if you sit at a desk all day. I love that, Karen. Such a good mini micro movement. You can start your day, end your day, midday lunch break. Yes. Last 3, 2, recover. All right. Woo. Yeah. Nice. Starting to raise that heart rate. We're gonna put it all together with a full body wave. Okay. So arms are gonna go If you have the capacity, you're gonna lift your heels off the ground. So give me a calf raise. Lift, lower, load through the hips and reach. In 3, 2, let's go. Load, reach, load, reach. Big full body wave. Load through the hips, drive through. Nice. Lifting those heels off the mat if it's available to you. Nice work. Load and reach. Load and reach. Big full body wave here. Reach. Yes. Reach. Nice work, team. Awesome job. Come on. You're on move— what are we on? Move 8 of 10. You're so close. Nice work, guys. 2 more moves after this. Power through. You got this. 10 more seconds. Reach. Reach. Nice work. Final 5, 4, 3, 2, 1. Rest. Walk it off. Nice work. Nice work. Okay. Now we're going to add some rotation through our hips. Think about hip twists. Modification or impact. Okay. Really twisting my hips right here. Tiny jumps. Ready? Go. Here we go. 40 seconds. 45 seconds, actually. Tiny twists and pivots. Again, you can let your arms dangle. Let everything bounce. Right. Not holding any tension in this movement. Nice and nice and relaxed. Our pelvis, we have a lymphatic system right here in our pelvis. Okay, just shaking that out, waking it up. Nice work. Rotating through your hips. Twist, twist. Yes, guys. 10 seconds. Almost to that final move. Shake it out, shake it out. Nice little fun dance move. Not often you see Lindsey on screen dancing. Last 3, 2, rest. All right, butt kicks is your final move. We're just gonna open up those hips and pelvis now. We've rotated, now we're just gonna open it up. Some nice big butt kicks. You can go for a modification hamstring curl, or you're just gonna run out some butt kicks, open the quads and hips. In 3, 2, just a good way to finish the workout. Get some steps in. Feel really good. You can pump your arms at the same time. Woo! 10-minute lymphatic flow. I hope you're feeling good after this. Great little micro workout to just like boost some energy, get some steps in, raise your heart rate a little bit. Like Karen said, if you sit at a desk all day, great way to just shake things out. Woo! A routine you can absolutely come back to daily, 3 times a week, whatever feels good for you. Movement is always a good thing. Just keep moving, right? Almost there, guys. Bring it home. Last 5, 4, 3, 2, recover. Nice work, Caroline. Good job. High five to you at home. I hope you feel good after this 10-minute routine. Love to see you come back to this routine. Thanks for being here. Have a great day. I hope you're feeling good after that workout. If so, hit subscribe to my channel. If you want more structured strength and mobility routines like this, go ahead and join the Nourish Move Love app and train with me there. Scan the QR code and you'll find everything you need. Otherwise, I've queued up a free 2-week at-home strength challenge you can try right here. Have a great day.
