Simple Lymphatic Drainage (SLD) is a form of massage designed to stimulate the lymphatic system.  The technique is used to stimulate the lymph vessels under the skin, encouraging vessels to find a new pathway to drain away the lymph fluid. This is achieved by using a gentle massage effect to redirect lymph fluid away from the swollen area.

The massage should be very gentle with minimum pressure, skin should not become red.

The hand should remain in contact with the skin at all times and be performed on bare skin. 

Do not use talc, oils or moisturisers.

Do not perform if there is any broken skin, infection or you are feeling unwell.

Pre-SLD exercises

  • Bring both shoulders up towards ears, hold for the count of three and then let the shoulders rest. Repeat this 5 times 
  • Roll shoulders forwards. Repeat this 5 times  
  • Roll shoulders backwards. Repeat this 5 times  
  • Slowly look to the left. Repeat this 5 times  
  • Slowly look to the right. Repeat this 5 times  
  • Look up. Repeat this 5 times  
  • Look down. Repeat this 5 times  

Facial exercises

  • Scrunch face
  • Big smile
  • Blow cheeks out
  • Over-exaggerate saying the vowels A, E, I, O, U

Step one

Demonstration - woman with her hands placed flat on her abdomen, just under her ribs

  • Sit with shoulders relaxed and hands resting below ribs.
  • Breathe in through your nose and as you slowly breathe out, gently apply pressure on the outward breathe. Repeat 10 times.

Step two

Demonstration - the woman has her left hand under her right armpit. Her right arm is straight up in the air
Diagram A
  • Place flat of hand in right armpit.
  • Stretch arm above your head - see diagram A. Then bring arm down to the left hip - see diagram B.
Demonstration - the woman's left hand is under her right armpit. Her right arm is now down by her side
Diagram B
  • Repeat 10 times.
  • Repeat on the opposite side starting with the flat of hand in left armpit.
  • Stretch arm above your head - see diagram A. Then bring arm down to the right hip - see diagram B.
  • Repeat 10 times.

Step three

Demonstration - the woman's left hand is now on the top of the right side of her chest, with the fingers close to her armpit

  • Place the flat of the left hand on the right chest, fingers pointing to the armpit.  Gently stretch the skin towards the right armpit. Repeat 10 times.
  • Repeat on opposite side.

Step four

Demonstration - the woman's fingertips are at the bottom of her neck on each side of her throat

  • Place pads of two fingers in the hollow area just above the collar bones.
  • Gently apply pressure and release. Repeat 5 times. 

Step five

Demonstration - the woman's right hand is on the left side of her neck, just above the collarbone

  • Place the flat of the right hand on the left side of the neck just above the collar bone and gentle stretch downward. Repeat 10 times

Demonstration - the woman's hand is now further up, just below her ear

  • Move your hand to the base of your ear. Sweep down the neck towards the collar bone.
  • Repeat on the right side.

Step six

Demonstration - the woman has placed two fingers on either side of her neck, just under her ears

  • Place two fingers on both sides, below the ears and under the jawline. Gently stretch the skin towards the ear and release. Repeat 5 times.
  • Continue the motion along the jawline until fingers meet at the chin.

Step seven

Demonstration - the woman's fingers are now further up the side of her ears

  • Place two fingers on both sides of the upper jawline, just above the ear lobe.
  • Gently stretch the skin towards the ear and release. Repeat 5 times.
  • Continue the motion along the upper jawline until fingers meet at the chin.
  • Continue the above steps moving up the face end when you fingers meet at the upper lip.

Step eight

Demonstration - the woman's hands are now back on her abdomen

  • Complete the massage by repeating step one.

If you have any swelling in your mouth, insert two fingers into the mouth and using a zig zag motion massage over the area, this can also be used on the inside of the cheeks and the tongue to relieve swelling.

Simple lymphatic drainage should be performed at least twice a day.