Top 10 Beginning Rebounder Tips

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Top 10 Beginning Rebounder Tips by Dr. Patricia L. Lawler is licensed under a Creative Commons Attribution-NonCommercial-ShareAlike 4.0 International License.
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(transcript of video introduction)
Over the past year, I’ve discovered the health benefits of rebounding. I’ve since come to love it and I’m excited to now share some of what I’ve learned with you.

This particular video focuses on the act of rebounding itself. See my video entitled “Rebounding for Better Lymphatic Health” for a discussion of associated health benefits.

The purpose of this video is to help my clients and others get started safely, get the most benefit, and generally have a positive rebounding experience. I intend it primarily for those just learning to use a mini tramp. Watch it if you plan to begin rebounding. It is especially important to watch if you are de-conditioned or just beginning to exercise again.

Though not the focus, experienced athletes may still find value here, especially if they are looking for a fun new way to improve endurance and vitality and have yet to try rebounding. Those anxious to move forward will find a reference to materials on taking it to the next level below.

Now for my Top 10 Tips:

(CLICK each tip for it’s respective video transcript)

Tip No. 1 - Start Out Slowly

Especially, if you have not been exercising regularly. I recommend starting with no more than a few minutes per day until you adjust.

I know this doesn’t sound very exciting nor does it sound like very much exercise but there are two reasons why this is important:

Even though rebounding is very safe, your body is not used to the movement. Your musculoskeletal system, particularly your spine, must adapt to this new stress.

When I first started, I had so much fun and it was so easy, I wanted to keep on rebounding and I did but, to my dismay, after several days, my low back, neck, and head started to feel sore. I eventually realized that I was over doing it. If you build up more slowly, you will stay more comfortable.

The second reason to start slowly is to stay within your body’s capacity to detoxify. Some call rebounding “lymphasizing” due to its powerful ability to improve lymphatic circulation and thereby induce deep inter-cellular detoxification. This is an important benefit but, if you move too quickly, you may experience nausea or headaches. Slow down! These are signs that you are detoxifying too quickly.

Tip No. 2 - Include Less Obvious Family Members

You don’t have to be an athlete to benefit from rebounding.

An elderly or unstable person can sit on the rebounder and bounce gently until he or she becomes stronger and more capable of standing. If even sitting on the mat is too much, he or she can sit in a chair next to the mini tramp and place his or her legs on the rebounder while a partner stands on the mat and bounces gently. Those with serious health challenges may be interested to know that ReboundAIR also offers a chair design option.

Infants can benefit too. Parents can lay them on the mini tramp while they bounce the mat gently with their hands.

Of course, older children also love to rebound, just make sure they do it safely.

Tip No. 3 - Allow Sufficient Time After Meals

As in any exercise, remember not to rebound too soon after eating. Digestion requires energy. Give your digestive system at least a full half hour to digest and more, if your meal was heavier.

Tip No. 4 - Begin and End with the Health Bounce

The Health Bounce alone may be sufficient for the beginner but those working out aerobically should also use it at the start of every workout. It warms your body up properly and it activates your lymph system.

Then, at the end of those aerobic sessions, the Health Bounce helps your lymph system complete the detoxification process activated during the workout.

Though a powerful lymphasizer, the “Health Bounce” is a very simple move that is easy to do.
Your feet do not even come off the mat. It can be done with weight evenly distributed between both legs or by alternating your weight back and forth between your legs. This alternating movement is particularly easy on the spine and helps to avoid aggravating many low back conditions.

Tip No. 5 - Maintain Proper Posture

Your body is strongest when your posture is good. Avoid a sloppy, slouchy posture on the tramp. Gravitational force spikes at the moment of bounce when holding yourself correctly becomes important for avoiding injury.

Make sure your low back is not too straight. Maximize the resilience of your spine by keeping a natural curve in both your low back and your neck.

Tip No. 6 - Expect Your Balance to be Challenged

… at least initially. I found that by holding my hands out or up, I actually did better than when I let them just fall to my side, even during the Health Bounce. There are balance bars you can purchase but I rarely recommend them since they diminish your potential for improved balance, another benefit you will want to develop.

Tip No. 7 - Put Some Air Under Your Feet

When you are ready, putting some air under your feet can give you additional health benefits. This level of rebounding builds strength and vitality into your cells.

To get some lift, assume an active stance. Relax your arms and shoulders but hold those joints that support your stance firmly, especially your knees, which should be firm and only slightly flexed.

When you land, land on your heels and hold your knee position as you bottom out. Trust the springs to cushion any shock to your joints.

Allow your hands to drop a couple of inches as they feel the gravitational force accelerate. Then, working with the mat, amplify the rebound by pushing off with the balls of your feet and lifting your hands back up to their starting position in an elliptical pattern.

Personally, after only one month of rebounding twice-weekly, I was able to double my sit ups and improve my "Body Composition and Vitality" scores significantly.

Tip No. 8 - Aim for Frequency

Perhaps even more than intensity or duration, if your lifestyle is sedentary, frequency may provide the most benefit. Studies by Dr. Joan Vernikos of NASA have shown that there is much to be gained by challenging gravity for even just a few minutes when done frequently throughout the day. The rebounder offers a great option for getting a lot out of those little breaks.

Tip No. 9 - Leave It Out

If you have the room, leave your tramp out and ready to go. Remember, “Out of sight, out of mind”.

At home, we leave our rebounder set up between our kitchen and dining room. It’s hard to miss.

Despite your good intentions, you will be more likely to use your rebounder if you see it and only need to step onto the mat.

Tip No. 10 - Have Fun

There is a fun move you can do to strengthen your knees and legs and get a good cardiovascular workout. In the move you pretend that you’re skiing in the moguls. You can watch this done by an expert on the DVD ReboundAIR includes with their mini tramp. I’m no expert but let’s see if I can demonstrate.

You can also try a jumping jack movement with your arms, or reaches: up, across and down.

Rebound to music, sing along, sing karaoke (I have a patient who does that.) or, if not, pretend to fly like a bird. The weightlessness at the top of each bounce may be one of your closest experiences. Spin. Try different routines! Whatever you can think of, be creative! Most of all, work out at a level that is safe for you and keeps it fun.

For more tips on rebounding check out the DVD from ReboundAIR and the website.

I wish you safe and effective lymphasizing through the years to come.

Enjoy your rebounder!

Note: We appreciate feedback in any form but instead of sending us email, ask that you leave a comment below.

Related Post: "Rebounding for Better Lymphatic Health" Includes a coupon for a discount good toward the purchase of a new rebounder.

About Dr. Pat

I am a practicing natural health care physician and educator committed to helping others overcome pain and suffering, restore function, and lead healthier, happier, longer, and more spiritually fulfilled lives.


  1. I am 67 and have osteoporosis in hips. I work out often, but isn’t doing the job. Rebounding looks interesting. Do you believe it would be beneficial? If so, can you recommend a rebounder. I see the $700+ one advertised on Internet. Is it necessary to spend that much money?

    • I am sorry to hear you have osteoporosis. It can be frustrating!

      It depends on how severe your osteoporosis is in your hips. If it is severe you would be better off swimming regularly, walking, and working with your diet and supplementation until your osteoporosis is reduced. If your osteoporosis is mild to mild/moderate you certainly can benefit from a rebounder, but keep to simple movements where at least one of your feet remains on the mat at all times. Also, make sure to pay attention to good balance, gradually working up to additional time on the mini tramp . A fall could be very risky for you.

      We recommend the mini tramp from Rebound Air. It is not necessary to pay over $700 for a good quality rebounder. Check out our special discount offer at for a Rebound Air Mini Tramp. We have had one for years and it is a great mini tramp. Good luck!


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