Page updated 8/9/09
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SELF LYMPHATIC DRAINAGE- LOWER EXTREMITY
If only one extremity is affected, apply on the affected extremity.
1. Take 10 deep breaths.
2. Massage in a half-circle motion on the outside of the LEFT hip 15 times.
3. Massage the left groin along the underwear line in a scooping motion 15 times.
4. Begin self massage on the left thigh sweeping up toward the groin and hip bone. Be sure to massage
inner/outer leg as well.
5. Massage the knee lymph nodes 15 times (these are located in the knee crease on the right and left
edges).
6. Gently massage the lower leg (front and back) in an upward direction 15 times.
7. Massage the top of the foot and around the ankle bones 15 times.
8. Work the toes from tips toward the foot 5 times each.
9. Sweep the fluid back up the leg toward the hip and groin lymph nodes 15 times.
10. If both legs are affected, repeat steps 2 through 9 on the RIGHT side.
SELF LYMPHATIC DRAINAGE TECHNIQUE--LEFT UPPER EXTREMITY
1. Take 5 deep breaths.
2. Massage (in half circles) just above both collarbones 45 seconds.
3. Massage right armpit 45 seconds.
4. Sweep from sternum (breastbone) toward right armpit 5 times; then from the right shoulder to the left
armpit 5 times.
5. Perform a scooping motion at the left groin along the pantyline 5 times.
6. Sweep downward from left armpit toward left groin 5 times.
7. Sweep in an upward motion toward the shoulder cap working on the upper arm first (between
shoulder and elbow) 5 times.
8. Sweep forearm from wrist to elbow making sure to work both front and back sides 5 times.
9. Push fluid from mid palm to outer edge of palm.
10. Turn hand over and sweep fluid along back side of hand.
11. Work each finger individually in an upward motion (toward the hand).
12. Move fluid back up the arm to the shoulder.
13. Sweep fluid from the left shoulder cap to the left groin 5 times. Sweep fluid from the left shoulder
cap to the right armpit 5 times.
SELF LYMPHATIC DRAINAGE TECHNIQUE--RIGHT UPPER EXTREMITY
1. Take 5 deep breaths.
2. Massage (in half circles) just above both collarbones 45 seconds.
3. Massage left armpit 45 seconds.
4. Sweep from sternum (breastbone) toward left armpit 5 times; then from the right shoulder to the left
armpit 5 times.
5. Perform a scooping motion at the right groin along the panty line 5 times.
6. Sweep downward from right armpit toward right groin 5 times.
7. Sweep in an upward motion toward the shoulder cap working on the upper arm first (between
shoulder and elbow) 5 times.
8. Sweep forearm from wrist to elbow making sure to work both front and back sides 5 times.
9. Push fluid from mid palm to outer edge of palm.
10. Turn hand over and sweep fluid along back side of hand.
11. Work each finger individually in an upward motion (toward the hand).
12. Move fluid back up the arm to the shoulder.
13. Sweep fluid from the right shoulder cap to the right groin 5 times. Sweep fluid from the right
shoulder cap to the left armpit 5 times.
If only one extremity is affected, apply on the affected extremity.
1. Take 10 deep breaths.
2. Massage in a half-circle motion on the outside of the LEFT hip 15 times.
3. Massage the left groin along the underwear line in a scooping motion 15 times.
4. Begin self massage on the left thigh sweeping up toward the groin and hip bone. Be sure to massage
inner/outer leg as well.
5. Massage the knee lymph nodes 15 times (these are located in the knee crease on the right and left
edges).
6. Gently massage the lower leg (front and back) in an upward direction 15 times.
7. Massage the top of the foot and around the ankle bones 15 times.
8. Work the toes from tips toward the foot 5 times each.
9. Sweep the fluid back up the leg toward the hip and groin lymph nodes 15 times.
10. If both legs are affected, repeat steps 2 through 9 on the RIGHT side.
SELF LYMPHATIC DRAINAGE TECHNIQUE--LEFT UPPER EXTREMITY
1. Take 5 deep breaths.
2. Massage (in half circles) just above both collarbones 45 seconds.
3. Massage right armpit 45 seconds.
4. Sweep from sternum (breastbone) toward right armpit 5 times; then from the right shoulder to the left
armpit 5 times.
5. Perform a scooping motion at the left groin along the pantyline 5 times.
6. Sweep downward from left armpit toward left groin 5 times.
7. Sweep in an upward motion toward the shoulder cap working on the upper arm first (between
shoulder and elbow) 5 times.
8. Sweep forearm from wrist to elbow making sure to work both front and back sides 5 times.
9. Push fluid from mid palm to outer edge of palm.
10. Turn hand over and sweep fluid along back side of hand.
11. Work each finger individually in an upward motion (toward the hand).
12. Move fluid back up the arm to the shoulder.
13. Sweep fluid from the left shoulder cap to the left groin 5 times. Sweep fluid from the left shoulder
cap to the right armpit 5 times.
SELF LYMPHATIC DRAINAGE TECHNIQUE--RIGHT UPPER EXTREMITY
1. Take 5 deep breaths.
2. Massage (in half circles) just above both collarbones 45 seconds.
3. Massage left armpit 45 seconds.
4. Sweep from sternum (breastbone) toward left armpit 5 times; then from the right shoulder to the left
armpit 5 times.
5. Perform a scooping motion at the right groin along the panty line 5 times.
6. Sweep downward from right armpit toward right groin 5 times.
7. Sweep in an upward motion toward the shoulder cap working on the upper arm first (between
shoulder and elbow) 5 times.
8. Sweep forearm from wrist to elbow making sure to work both front and back sides 5 times.
9. Push fluid from mid palm to outer edge of palm.
10. Turn hand over and sweep fluid along back side of hand.
11. Work each finger individually in an upward motion (toward the hand).
12. Move fluid back up the arm to the shoulder.
13. Sweep fluid from the right shoulder cap to the right groin 5 times. Sweep fluid from the right
shoulder cap to the left armpit 5 times.