User Guide to Self-Massage of the 7 Major Lymphatic Drainage Points: A Chiropractic Prospective
Self-Massage Guide
An often overlooked but incredibly important system is the lymphatic system. Think of it as your body’s internal clean-up crew—filtering waste, toxins, and unwanted materials from your tissues and bloodstream. When lymphatic fluid becomes stagnant, it can contribute to fatigue, inflammation, brain fog, swelling, and even chronic pain.
✅ 1. Neck (Cervical Nodes)
Why: These drain the head and neck, where toxins can accumulate and cause sinus issues, headaches, and more.
How to Stimulate:
Place your fingers just above your collarbone, at the base of your neck.
Gently massage in circular motions toward the center for 15–30 seconds.
Then use light strokes down toward the chest to encourage flow.
✅ 2. Underarms (Axillary Nodes)
Why: These filter lymph from the arms, breasts, and upper torso.
How to Stimulate:
Raise your arm and gently press into your underarm using your fingertips.
Use small circles or soft “pumping” motions for 20–30 seconds.
Repeat on the other side.
✅ 3. Chest/Thymus Area – Below Medial Clavicles
Why: Stimulating this area supports immunity and overall lymphatic movement.
How to Stimulate:
Using a flat hand, tap or gently thump the center of your chest (sternum) for about 30 seconds.
This stimulates the thymus gland, which plays a role in immune function.
✅ 4. Abdomen (Cisterna Chyli Area) – Below Sternum
Why: This is the central collecting point for lymph from the lower body.
How to Stimulate:
Place your hands just below your sternum, near your upper abdomen.
Gently press and massage in small circles for 30 seconds.
Use soft downward strokes to promote drainage into deeper lymphatic vessels.
✅ 5. Groin (Inguinal Nodes)
Why: These nodes help drain the legs, lower abdomen, and pelvic region.
How to Stimulate:
With clean hands, place fingers in the inner crease where your leg meets your torso.
Apply soft circular or upward strokes for 30 seconds on each side.
Do not press too hard—gentle pressure is key.
✅ 6. Behind the Knees (Popliteal Nodes)
Why: These help drain fluid from the lower legs and feet.
How to Stimulate:
Sit or lie down comfortably and bend your knees.
Use your thumbs or fingertips to gently press behind the knee joint.
Massage in slow, small circles for 20–30 seconds per leg.
✅ 7. Ankles (Posterior Tibial Area)
Why: These nodes aid lymph flow from the feet upward—great for swelling or circulation issues.
How to Stimulate:
Sit and elevate one leg.
Locate the soft area just behind the ankle bone.
Apply soft circular pressure using your thumbs or knuckles for 30 seconds per ankle.
✨ Tips for Success:
Be gentle: The lymphatic system sits just under the skin. Light touch is more effective than deep pressure.
Hydrate: Drink plenty of water before and after to help flush toxins.
Breathe deeply: Diaphragmatic breathing acts as a natural lymph pump.
Be consistent: Aim to stimulate these points daily, especially during illness or recovery.
👩⚕️ From a Chiropractor’s Perspective
Regular self-stimulation of these drainage points is a natural way to keep your body in balance. Combined with chiropractic adjustments, it supports your nervous system, detox pathways, and overall well-being.
If you struggle with inflammation, chronic fatigue, or recurring infections, we can assess how your spinal alignment may be impacting your lymphatic flow. Proper movement of the spine—especially the thoracic and cervical regions—is vital for maintaining an efficient immune response.
🌿 Final Thought
Your lymphatic system is your internal detox hero, and you have the power to keep it moving—no equipment, no cost, and just a few minutes a day. Try adding these techniques into your daily wellness routine and feel the difference.
Questions? Contact me, Dr. Deborah Pearson @ 770-993-3200. A chiropractor serving Alpharetta, Johns Creek, Roswell, Peachtree Corners, and Norcross.