Daily movement
Rebound Jog
A low-impact cardiovascular movement on a mini-trampoline to stimulate lymphatic flow and enhance vestibular awareness.
A low-impact cardiovascular movement on a mini-trampoline to stimulate lymphatic flow and enhance vestibular awareness.
Rebounding (Lymphatic Drainage) · Al Carter, The Lymph Guy, popularized rebounding for lymphatic health. · Fatigue, sluggishness, mild anxiety, or desire for gentle cardiovascular activity. · Begin with 3-5 minutes, gradually increasing to 10-15 minutes per session. Perform 2-3 times per week, or daily as tolerated, ensuring adequate rest and hydration.
Why it works
The rhythmic, vertical acceleration and deceleration during rebounding creates a gravitational pump effect on the lymphatic system, facilitating waste removal. The gentle, oscillating movement also stimulates the vestibular system, which can improve balance, spatial awareness, and contribute to nervous system regulation by providing novel sensory input without high impact.
How to practice
Starting Position: Stand on the mini-trampoline with feet hip-width apart, knees softly bent, and core gently engaged. Maintain an upright posture, shoulders relaxed.
Initiate Movement: Begin a gentle jog in place. The feet should lift only minimally from the mat, never leaving the mat entirely as they would in a traditional running stride. Focus on pressing down through the midfoot and ball of the foot, allowing the trampoline mat to absorb and return the energy.
Arm Action: Allow your arms to swing naturally at your sides, mirroring the leg movement in a relaxed, rhythmic fashion.
Maintain Softness: Keep knees consistently soft and slightly bent throughout the movement. Avoid locking the knees at any point. The goal is a fluid, low-impact motion.
Gaze: Maintain a steady gaze straight ahead, or gently down towards the mat, to aid vestibular stability.
Starting Position: Stand on the mini-trampoline with feet hip-width apart, knees softly bent, and core gently engaged. Maintain an upright posture, shoulders relaxed.
Initiate Movement: Begin a gentle jog in place. The feet should lift only minimally from the mat, never leaving the mat entirely as they would in a traditional running stride. Focus on pressing down through the midfoot and ball of the foot, allowing the trampoline mat to absorb and return the energy.
Arm Action: Allow your arms to swing naturally at your sides, mirroring the leg movement in a relaxed, rhythmic fashion.
Maintain Softness: Keep knees consistently soft and slightly bent throughout the movement. Avoid locking the knees at any point. The goal is a fluid, low-impact motion.
Gaze: Maintain a steady gaze straight ahead, or gently down towards the mat, to aid vestibular stability.