INDIANAPOLIS (WISH) — Tim Griffin, a member of the Carmel Fire Department, recently demonstrated a beginner-friendly, no-equipment workout designed to support the lymphatic system.
The routine focuses on simple movements intended to encourage lymph fluid circulation and support mobility, reduce stiffness and boost energy.
Unlike the cardiovascular system, the lymphatic system relies on movement, muscle contractions and deep breathing to circulate fluid. Griffin said the exercises can be performed twice daily and may support circulation, recovery after exercise and immune system function.
Each movement is performed for one minute. Exercises include hops, a bodywave for upper-body stretching and squatting, arm swings to open the rib cage, and trunk swings to loosen the shoulders.
Additional movements include dead arm swings, golf swings paired with marching taps to engage the core and open the hips, and ballet squats. The routine concludes with a center squat combined with deep breathing and body taps.
Griffin said he felt “looser” after completing the workout, particularly after stiffness from hose testing at the fire department the previous day. He emphasized the routine requires no weights and can be modified for most fitness levels.
1 Minute Per Move
Hops
Bodyweight Arm Swings
Trunk Twists
Dead Arm Swings
Golf Swing + March Tap
Ballet Squats (Center Stance)
Upper body tap
Potential benefits of regular movement include:
Supporting healthy circulation
Reducing feelings of stiffness after prolonged sitting
Encouraging mobility and flexibility
Promoting recovery after exercise
Supporting the body’s natural immune system functions
Boosting energy and helping you feel refreshed
Viewers are encouraged to repeat the sequence up to three times and perform it once or twice daily.