PART 1: THE LYMPHATIC SYSTEM
"Your body relies on your lymphatic system to remove waste, like bacteria, viruses, toxins and abnormal cells that can lead to cancer. And every step you take helps it do its job. That’s because the lymphatic system does not have an organ like the heart to pump fluid around your body. Lymph fluid relies on movement and the contraction of your muscles to make it flow." MD ANDERSON
Our muscles are the ‘bio-pumps’ of our lymphatic system. Checkout these BIG BANG total body exercises to get your lymph system pumping out waste.
Slow and controlled breath and movement with the SandBell encourages the removal of waste without excessively stressing the body. Try switching your normal breathing pattern by inhaling as you open up, or move into extension, and exhaling as you close off and move into flexion. Try to take deep, slow breaths in through your nose, and out through your mouth with pursed lips. Also use this added time-under-tension to rediscover movements and the muscles involved in each exercise. For example, with a squat concentrate on how the load feels in the glutes, hamstrings, and quads as you move up and down.
Slowing down also allows you to work on other physical skills like coordination and balance you may have been missing by rushing or performing high intensity intervals. Each movement should take 10 seconds.
TO PERFORM AS CIRCUIT: 10 REPS, 2-3 ROUNDS
Ground to overhead
- Begin standing tall with feet shoulder width apart and Sandbell held in front. Take a deep nasal breath
- Exhale as you squat and lower the Sandbell to the ground, maintaining a neutral spine with chest up and feet flat on the ground
- Inhale as you stand curling and pressing the Sandbell overhead
Lunges with Sandbell Halos
- Hold the Sandbell in front of your chest
- Alternate stepping back into a lunge then rotate the Sandbell around your head in the direction of the leg that is stepping back
- Keep your elbows bent and arms relaxed
- Exhale while performing the lunge and rotation, and inhale when returning to a standing position.
Around the World Squats
- Begin with feet shoulder width or slightly wider
- Extend the Sandbell overhead and take a deep breath
- Exhale while lowering into a squat and rotate the Sandbell through a large circular pattern
- Complete the exhale at the lowest position and begin inhaling on the up phase until the SandBell is back overhead, alternating directions
Reverse Lunge to OH Press
- Hold the Sandbell in front of your chest
- Alternate stepping back into a lunge while inhaling and pressing the Sandbell overhead
- Exhale while returning to the standing position
