If you have an acute inflamation such as a flu, an inflamation of your back or any other part of your body or if you suffer from any acute injury DO NOT REBOUND. Wait until your body has recovered and then gently go back to your rebound exercise. Also do not rebound if you are pregnant unless your doctor allows you to do so.
Before starting your rebound session, check if the bungee bands are in good shape and assure yourself that - if you have a screwing leg rebounder - the legs are tightly screwed in.
Refrain from any jumping (that means leaving the mat more than maximum 2 inches).
If you are concerned with any injury or illness, or are suffering from acute back pain or have feet problems or joint problems, we would advise seeing your doctor or health practitioner prior to starting rebounding.
Always keep your feet in contact with the mat while bouncing! Start your exercise with gentle bouncing and train in this way until your body feels strong enough to increase to a more athletic workout. Remember: "Less can be more".
Pay attention to your alignment: You want to stand in a controlled and upright position. If it helps you, you can work with the image that your head is a balloon moving upwards and your spine is hanging on this balloon. Your feet should stand parallel hip width apart. Don't lock your knees. Centre yourself and breathe freely.
Stand correctly by keeping your feet flat on the mat when it makes contact with the mat.
Start with slow up and down movements. If you have problems keeping balanced and you have neither purchased a holding bar nor the "flexible holding bar" - the Theraband, start rebounding while holding one hand on a wall. Later, if you have gained a good sense of balance you can bounce a bit higher but never bounce higher than two inches. Rather let yourself fall into the mat. (Bounce deep rather than high - pushing your heels slightly into the mat!)
If you have not exercised on a rebounder for the last two years, rebound only two to five minutes for the first days. See how you feel. If you are dizzy, stop the movement and demount the rebounder with a soft step. You don't need to be concerned. It is very commun that people feel dizzy the first times they are on a rebounder. However if the dizziness continues after more than three days, we advice you to see a doctor.
If you are new to a bungee band rebounder (even if you have rebounded before), we stronly suggest that you limit your exercise to five minutes at a time - at least during the first week. Rebounding on bungee band rebounders is more of a workout although it is more fun and seems easier. In reality though, your body is doing a lot of work as it moves higher and deeper through space then on a spring based rebounder. You can train more than once a day. Just limit each slice of exercises to five minutes during your first week.
After your first week of rebounding you can increase the time you exercise from five to ten minutes. Watch carefully, if your body feels comfortable when doing so. If you feel overworked, reduce again the time of your exercise until you feel comfortable.
Again, you can exercise several times a day. An ideal training is twenty to thirty minutes a day. Osteoporose patients in a study in Germany gained back their bone density over a period of one year by rebounding three times a day for ten minutes every or nearly every day. (If you understand German, you can watch the study in our section "Videos" on our website.
After each rebound session, stretch as if after jogging.
Pete says: "After badly fracturing my ankle I really needed some serious rehab. The Bellicon Swing is ideal. It has allowed me to progress my proprioception exercises to a new level while also allowing me to regain the strength in my ankle.
I initially bought a cheap rebounder, but using it was noisy and jarring. The Bellicon Swing is amazing though, when I first bounced on it all I could think was 'WOW'. There really was no comparison!. Everyone who comes and tries it agrees. ”
