Your immune system has many methods of keeping your body safe. One prominent part of it is the lymphatic system, which contains specialized tissues called lymph nodes positioned throughout your body. Lymphatic fluid passes through these nodes, filtering out foreign invaders such as viruses and bacteria.1
What’s interesting about the lymphatic system is that it has a subnetwork — the glymphatic system — to keep the brain healthy. Cerebrospinal fluid (CSF) travels throughout this system, flushing out waste products produced by your brain, such as proteins linked to Alzheimer’s disease and Parkinson’s disease. Now, research shows that you can optimize this function further by massaging your lymph nodes.2
Your Body Has 6 Lymphatic Points
The lymph nodes are found in strategic locations around your body’s primary joints, which are meant to move frequently. They’re found at the shoulder joints, hip joints, knee joints, the center of your torso. The last nodes are found at the top of your neck, specifically the first three vertebrae and behind your jaw’s angle.
Lymph nodes require movement to facilitate optimal lymph flow. According to my interview with chiropractor and lymphatic expert Dr. Perry Nickelston, lack of movement in these areas, alongside poor diaphragmatic breathing, will stagnate your lymphatic system. That’s why he recommends massaging these six lymphatic points before moving your body.
While many practitioners suggest the order you massage these six points is important (from 1-6 below), my review suggests this isn’t the case. What’s important is to move lymph fluid from areas of high pressure to low pressure, which is toward your collarbone. This is the ultimate destination for lymph drainage:
Collarbone area (both sides)
Behind the angle of your jaw
Shoulder joint/armpit region
Abdomen (from sternum to navel)
Inguinal lymph nodes (groin area)
Behind your knee
How To Prime Your Lymph Nodes
Now that you know where your lymph nodes are located, how do you go about stimulating them? To begin your own manual lymphatic drainage (MLD) routine, start by making sure you’re hydrated. The increase in water will help keep your lymphatic fluid moving better throughout your body. Once you’ve drank water, you’ll need to relax yourself.
MLD is done on the lymph nodes, as these serve as filtering points for lymphatic fluid. To get them working to their fullest, they need to be “primed” through simple massages. This ensures that your lymph nodes are ready to receive fluid from the rest of the body. Start with these first:
NECK (CERVICAL) LYMPH NODES on both sides of your neck, under your jawline.
How to stimulate:
1. Place your fingers on either side of your neck, just below your ears.
2. Using light pressure, gently stroke downward toward your collarbones.
3. Perform five to 10 strokes on each side.
ARMPITS (AXILLARY) LYMPH NODES in the armpit region.
How to stimulate:
1. Place your hand flat under your armpit.
2. Gently press upward toward your shoulder with light circular motions.
3. Perform five to 10 circles in each armpit.
GROIN (INGUINAL) LYMPH NODES in the crease where your thighs meet your lower abdomen.
How to stimulate:
1. Place your fingers on either side of your groin area.
2. Gently press inward and upward with circular or sweeping motions.
3. Perform five to 10 circles on each side.
Manual Lymphatic Drainage Routine
Once you’ve finished priming these areas, you can now move on to MLD. Performing the following MLD techniques will optimize your lymphatic system.
1. Target your face and neck —Start by placing your fingers in the center of your forehead, then gently sweep outward toward your temples. Continue moving downward, sweeping along the sides of your face and jawline, guiding the fluid toward your neck. Perform five to 10 strokes on each section of your face. Then, place your hands flat on either side of your neck. Gently stroke downward from your jawline to your collarbones. Perform 10 to 15 strokes.
Do not perform MLD with serious infections such as cellulitis, congestive heart failure or other heart-related problems, or deep vein thrombosis or a history of blood clots.
2. Arms —Begin at your upper arm, near your shoulder. Use your hand to gently stroke down toward the armpit, where the axillary lymph nodes are located. Repeat these steps 10 to 15 times on each arm. Then, move to your lower arm, starting at your wrist and stroking upward toward your elbow. This process encourages fluid to drain from your arms toward the axillary lymph nodes.
3. Legs —Start at the upper thighs, just below your hip, and gently stroke upward toward your groin, where the inguinal lymph nodes are located. Repeat 10 to 15 times on each leg. Move down to your lower legs and repeat the same process, starting at your ankles and stroking upward toward your knees. This will help reduce any swelling in your legs and promote the movement of lymph fluid back toward your heart.
Additional Tips To Maximize Manual Lymphatic Drainage
To ensure that you’re getting the most out of your MLD sessions, remember these tips:
Frequency —For best results, perform MLD two to three times per week or as recommended by a health care professional.
Duration —Ideally, each session takes anywhere between 10 and 30 minutes depending on the areas treated.
Stay hydrated —Drinking water before and after MLD flushes toxins and waste products from the lymphatic system.
Consistency —Regular practice of MLD helps maintain healthy lymphatic function.
While MLD has its therapeutic benefits, there are contraindications for it. Do not perform MLD with serious infections such as cellulitis, congestive heart failure or other heart-related problems, or deep vein thrombosis or a history of blood clots.
Sources and References
1 Cleveland Clinic, “Lymph Nodes”
2 New Scientist, June 4, 2025
This article was brought to you by Dr. Mercola, a New York Times bestselling author. For more helpful articles, please visit Mercola.com.
Find holistic Healing practitioners in the Spirit of Change online Alternative Health Directory.
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