Rebounding for lymphatic flow and inner ear regulation

This rebounding sequence supports lymphatic drainage and refines vestibular processing.

rebounding · Based on early health bouncing principles (Albert Carter) · This meets the feeling of sluggishness, brain fog, or general disorientation by engaging both fluid movement and the balance system. · 3 rounds: 2 minutes health bounce, 1 minute jog, 1 minute jumping jacks.

Why it works

Rebounding stimulates lymphatic flow through rhythmic compression and decompression, acting as a pump for the interstitial fluid. The lymphatic system, lacking its own pump, relies on muscle contraction and gravity changes. Each bounce creates a temporary state of weightlessness, followed by increased G-force on the down-bounce, which helps push lymph through its vessels, particularly benefiting immune function. Simultaneously, the consistent, yet varied, vertical oscillation challenges the vestibular system in the inner ear. This system is crucial for spatial orientation and balance. Regular, gentle input like rebounding helps calibrate the otoliths and semicircular canals, improving proprioception and reducing feelings of unsteadiness or "floating." It gently loads the brainstem, which can help downregulate a tired-but-wired state.

How to practice

Start with the health bounce. Step onto the mini-trampoline. Keep your feet shoulder-width apart, knees soft, and gaze straight ahead. Begin a gentle, small bounce where your feet stay on the mat, but your heels lift and lower. Think of it as gently pumping your lymphatic system. Breathe softly through your nose.
Transition to a gentle jog. After a minute, begin to lift your feet slightly off the mat, alternating legs as if jogging in place. Keep the height low and controlled. Maintain a soft landing on the midfoot, letting your knees absorb the impact. Your arms can swing naturally.
Introduce slow jumping jacks. When ready, gently extend your legs out to the sides and bring them back together, coordinating with arm movements. Don't aim for height; focus on controlled, rhythmic movement. This adds a lateral dimension to the vestibular input and further engages major muscle groups. Land softly on your midfoot with every close.
Cool down with the health bounce. Return to the gentle health bounce for the final 60 seconds, allowing your heart rate to slowly decrease. Pay attention to the subtle sensations in your body as you decelerate. Step off slowly when you're ready.
Start with the health bounce. Step onto the mini-trampoline. Keep your feet shoulder-width apart, knees soft, and gaze straight ahead. Begin a gentle, small bounce where your feet stay on the mat, but your heels lift and lower. Think of it as gently pumping your lymphatic system. Breathe softly through your nose.
Transition to a gentle jog. After a minute, begin to lift your feet slightly off the mat, alternating legs as if jogging in place. Keep the height low and controlled. Maintain a soft landing on the midfoot, letting your knees absorb the impact. Your arms can swing naturally.
Introduce slow jumping jacks. When ready, gently extend your legs out to the sides and bring them back together, coordinating with arm movements. Don't aim for height; focus on controlled, rhythmic movement. This adds a lateral dimension to the vestibular input and further engages major muscle groups. Land softly on your midfoot with every close.
Cool down with the health bounce. Return to the gentle health bounce for the final 60 seconds, allowing your heart rate to slowly decrease. Pay attention to the subtle sensations in your body as you decelerate. Step off slowly when you're ready.