15-Minute Lymphatic Drainage Workout (All Standing, No Equipment)

If you want to boost lymphatic flow and morning energy, this routine is for you. No equipment, no repeats, and all standing movement that helps your body feel lighter.

I filmed this video alongside Kelly Sturm, a Doctor of Physical Therapy (PT, DPT) specializing in oncology and lymphedema.
👉 Find more resources at: https://www.youtube.com/@CancerRehabPT

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► EQUIPMENT: None.

►TIME STAMPS:
00:00 Workout Introduction
✔️ 15 Lymphatic Drainage Exercises
✔️ Timed Intervals (~around 40 seconds per exercise with a 15-second transition between moves)
✔️Repeat Each Exercise x1 (No Repeats)

01:30 360 Breathing
02:35 Neck Rolls
03:20 Cat Cow
04:20 Shoulder Rolls
05:25 March in Place or Rebound
06:20 Calf Raise w/ Overhead Reach
07:05 Good Morning + Thoracic Spine Rotation at Top
08:10 Side Step Arm Sweeps
08:55 Hamstring Scoops
09:55 Knee Lift + Opposite Arm Pull Down
10:40 Squat + Hip Circles
11:35 Forward/Back Arm Circles
12:25 Light Jumps
13:20 Sumo Squat Shoulder Drops 
14:20 Shoulder Rolls with Calf Raises

⌚️ FITNESS TRACKER SETTING ⌚️
We set our watches to “strength” for this workout! Here’s the fitness watch our team uses + loves (affiliate link): https://creatorlink.shop/4qsFDM3

❤️ Learn more about the benefits of lymphatic drainage in this post:
https://www.nourishmovelove.com/lymphatic-drainage-exercises
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