Dry skin, dry brush, before the shower. Light pressure: pink, never red. Always toward the heart and the nearest lymph nodes. 3–5 minutes, 3–4× a week.
| 0 | Open the drains (hands) | Pumps above collarbones, in armpits, in groin creases ×10 each | 30 s |
| 1 | Feet & legs | Soles and tops of feet → ankles → calves → knees → thighs, ending at the groin crease; 5–10 strokes per area | 90 s |
| 2 | Buttocks & lower back | Upward and toward the front of the hips | 30 s |
| 3 | Belly | Clockwise circles around the navel; sides toward the center; lower belly down to groin | 30 s |
| 4 | Hands & arms | Fingers → wrists → forearms → upper arms → armpit; shoulder down into armpit | 60 s |
| 5 | Chest & upper back | Center of chest outward to armpits (above breast tissue); upper back toward armpits | 30 s |
| 6 | Neck | Very light, downward from jaw to collarbones (or use hands) | 30 s |
| 7 | After | Shower, moisturize; wash brush weekly |
Skip broken skin, rashes, sunburn, painful varicose veins. Wellness information, not medical advice. lymphplan.com