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Self Lymphatic Drainage for Pelvic Pain

1. Diaphragmatic Breaths (Stimulating the Autonomic Nervous System): Breathe in and allow 360-degree ribcage expansion, with the belly rising slightly, the ribs moving laterally, and the chest remaining steady. Exhale slowly through your mouth. This helps stimulate the autonomic nervous system, influencing pain perception. 2. Clockwise Abdominal Circles with Light Touch: Gently make clockwise circles on your abdomen with light pressure. This aids in promoting lymphatic flow. 3. Lymphatic Pumps: Perform gentle pumping motions just above the collarbone, at the armpit, and in the groin area. This helps facilitate lymphatic drainage and circulation. 4. Resisted Inhalations (Elastic Recoil): Place your hand on your abdomen. Inhale deeply, and as you reach the top of your breath, resist the urge to exhale immediately. Lift your hand off your abdomen, engaging elastic recoil for respiratory and lymphatic benefits. 5. Pelvic Floor Muscle Contractions (Coordinated with Exhale): Coordinate pelvic floor contractions with your exhale. These contractions act as a sump pump, aiding in lymphatic drainage, especially in the pelvic region where numerous lymph nodes are present. 6. Diaphragmatic Breaths (Enhancing Lymphatic Flow): Revisit diaphragmatic breathing to enhance lymphatic flow. Focus on creating a pressure differential during inhalation and exhalation, promoting the movement of lymphatic fluid while inducing deep relaxation. Remember to perform each technique mindfully and listen to your body. If you experience any discomfort or have specific health concerns, it's advisable to consult with a healthcare professional before starting this self-lymphatic drainage routine. This does not replace pelvic floor physical therapy. I highly encourage finding a therapist near you for an individualized treatment plan. Many people do not perform pelvic floor muscle contractions (kegels) correctly and not everyone benefits from performing them. #pelvicfloor #pelvichealth #pelvic pain #pelvicfloorphysicaltherapy #endometriosis #pelvicfloorhealth #pelvicmuscles #pelvicinflammatorydisease #lymphaticdrainage #lymphaticdrainagemassage #lymphdrainage #lymphaticmassage #lymphnodes #diaphragmaticbreathing