The Health Bounce

A gentle, rhythmic whole-body oscillation on a mini-trampoline to stimulate lymphatic flow and proprioception.

Rebounding · Albert Carter, "The father of Rebounding" · Low energy states, lymphatic stagnation, sensory integration challenges, sedentary periods · Perform for 5-10 minutes. Can be repeated 2-3 times per day or as needed to break sedentary periods.

Why it works

The Health Bounce utilizes rhythmical, low-impact gravitational forces to stimulate the one-way valves within the lymphatic system, encouraging fluid movement without stressing the joints. The oscillating motion also engages the vestibular system, promoting balance and spatial awareness. The continuous mild eccentric and concentric contractions of large muscle groups, particularly in the lower body, contribute to improved circulation and proprioceptive input. This combination of effects can downregulate an overactive sympathetic nervous system and upregulate parasympathetic activity, leading to a felt state of calm alertness.

How to practice

1. Stance: Stand in the center of the mini-trampoline with feet hip-width apart. Keep a soft bend in the knees and an upright posture, shoulders relaxed.

2. Initiation: Gently initiate a bouncing motion by pressing down through the midfoot and allowing the trampoline mat to return that force. The heels may lift slightly.

3. Controlled Oscillation: The movement should be small and controlled, primarily isolating the motion to vertical oscillation. Avoid high jumps; the feet should remain in contact with the mat or lift no more than an inch or two.

4. Arm Position: Arms can hang naturally at the sides or be bent at 90 degrees, moving gently with the body's rhythm. Avoid stiffening the arms or holding them static.

5. Focus: Maintain a soft gaze forward. Notice the gentle compression and decompression throughout the body.

6. Stance: Stand in the center of the mini-trampoline with feet hip-width apart. Keep a soft bend in the knees and an upright posture, shoulders relaxed.

7. Initiation: Gently initiate a bouncing motion by pressing down through the midfoot and allowing the trampoline mat to return that force. The heels may lift slightly.

8. Controlled Oscillation: The movement should be small and controlled, primarily isolating the motion to vertical oscillation. Avoid high jumps; the feet should remain in contact with the mat or lift no more than an inch or two.

9. Arm Position: Arms can hang naturally at the sides or be bent at 90 degrees, moving gently with the body's rhythm. Avoid stiffening the arms or holding them static.

10. Focus: Maintain a soft gaze forward. Notice the gentle compression and decompression throughout the body.