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Exercise &


Our bodies were designed to move regularly. Walking and other steady rhythmic motions help the heart and lungs to circulate oxygenated blood to the cells and remove carbon dioxide from them. Motion of muscles also helps move extracellular fluid to lymphatic vessels and move the lymphatic fluid to lymph nodes where blood vessels cluster and remove toxins from the lymphatic fluid. Immune system white blood cells also identify potential infectious or damaged cells and recycle the cellular remains in a way that doesn't increase toxins in the surrounding fluid.

Movement also helps keep the body flexible and strengthens the supportive muscle and ligaments surrounding joints between bones. Regular motion helps prevent calcium deposits from forming or other adhesions that might disrupt or block motion of the joint. Biotensegrity refers to the supportive network of structures that include firm lengths such as a bone and more elastic connectors such as the muscles and ligaments. At a smaller level there are also firm lengths of protein and more elastic fibrous gelatin like substances within the extracellular fluid or within the cavity between bones which cushion the area. The system is meant to remain flexible and fluid and motion helps circulate actual fluid within cells or in the surrounding extracellular fluid, lymphatic fluid, or blood plasma.

Singing and chanting is also motion which may exercise the lungs and body and add a vibration effect which may promote coordinated flow within the surrounding gelatinous fluid structures.

Stretching out after a brief warm up at walking pace helps promote fluid flow and flexibility in the muscles and ligaments somewhat, before proceeding with more vigorous exercise, and it may help prevent injuries such as muscle or ligament tears.


Gentle exercise, stretching or gentle surface massage can also help keep the fibrous fascia layer that surrounds all of our muscles sort of like a second skin on the inside. If areas of the body seem tight towards one direction more than the other the fascia layer may be pulled more in one direction than the other. It is good to try to use both sides of body somewhat equally when stretching and exercising so that the muscles and lymphatic fluid, fascia and everything else, all get equally strong and equally well hydrated with circulation moving into the area and toxins moving out.

For more information and other resources:

  • G6. Music & Movement, (

  • 10 Exercises for Leg Lymphedema (Swelling or Edema of the Lower Extremities, due to poor circulation of lymphatic fluid). Bob Schrupp, PT, Brad Heineck, PT, physicaltherapyvideo, (

  • Pain Free Posture Therapy Clinic: The Egoscue Method, physical therapy focused on improving posture in order to help reduce chronic pain conditions. ( 

  • Biotensegrity, variety of resources, Stephen M Levin, MD, (

  • Biotensegrity, a definition, (

  • What is myofascial release?, John F. Barnes, PT,

/Disclaimer: This information is provided for educational purposes within the guidelines of fair use. While I am a Registered Dietitian this information is not intended to provide individual health guidance. Please see a health professional for individual health care purposes./

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