Written By Mark Doree
Before you start any exercise, talk to your doctor or specialist so they can advise you about what you should and shouldn’t do, they may be able to work out an exercise programme for you.
The main lymph vessels run up the legs, arms and torso, and contains one-way valves so the fluid moves in one direction – away from gravity. The lymphatic system is not activated by the heart, so it has to rely on muscle activity or vigorous exercise and movement like Rebounding exercise to do the job – the vertical up and down movement of rebounding exercise creates this effect.
To start your training you will need a mini trampoline or rebounder and bounce for 10 minutes 4 x a week. This has proven to be an effective way to move lymph fluid through the body. Set yourself a goal i.e. exercise for 10 minutes, 4 times a week and then increase to 20 minutes 7 days a week by the end of 6 weeks.
Stand on the rebounder with your feet about hip width apart and knees slightly bent and have the soles of your feet parallel to the floor, shoulders back, head held high but relaxed. Don’t let your ankles roll inwards or roll outward by overcorrecting. Remember, listen to your body; it needs to acclimatise to the movement of the rebounder so start slowly with the Body Bounce.
With both feet planted on the mat and weight evenly distributed, bounce straight up and down relaxing the arms, gradually increase the intensity of the bounce and duration over the following days/weeks.
From the base position, here you alternate lifting your heels and swing your arms. To progress you can come up on both toes for the bounce while swinging your arms backwards and forwards (good for the calves).
From the base position start bouncing then lifting your knees up slightly from the mat. Alternate the arms to balance your knee lifts and after a while start lifting the knees higher, but watch your balance.
From the base position with feet together start bouncing hands on hips, alternately bring one foot forward so your heel touches the mat and back. You can bring your arms in and rotate them, swing them forward with the same leg or try some biceps curls.
From the base position start bouncing, every other bounce spread your feet apart until you are accustomed to the extra width. Once you are comfortable with the leg movement, move your arms above your head, to the sides and front.
From the base position start bouncing, lift your arms to shoulder height, elbows bent and start twisting your hips, moving your hips to the right and your arms to the left. Keep gently moving like this to give the back a workout.
From the base position, start bouncing and spread your feet apart after every bounce bringing your arms up to shoulder height. After a few moments, move to switch your feet front to back while bringing both your arms up simultaneously in front of you to shoulder height.
You can also increase the intensity of the workout by jogging but bringing your knees up really high as you run. You can also do high jumps by jumping up as high as possible with both feet off the ground and arms outstretched for balance. Always read your rebound manual for safety instructions.
If you want an upper body workout while you are rebounding, or just to increase your heart rate, try lifting your arms over your head in repetitions or use small hand weights to do bicep or tricep curls, punching out to the front and sides.
You can increase your time and duration to suit your needs, but listen to your body! If it’s screaming stop, STOP!
Always hydrate before and after any exercise.
Written By Mark Doree
Ex Royal Army Physical Training Corps Instructor
Founder of Blue Earth Training Ltd