Performing mini-trampoline exercises, also known as rebounding, promotes circulation and benefits the lymphatic system. Natural News explains that exercise on a mini-trampoline helps lymphatic flow to eliminate toxins, potentially easing symptoms of such diseases as arthritis, allergies, cancer and fibromyalgia. Rebounding can also increase energy, improve balance and build bone density. Most trampoline manufacturers suggest a series of specific cool-down, warm-up, stretching and basic workout exercises to get the most benefit out of your workout.
Follow Safety Instructions
Set the mini-trampoline on a flat, level surface and inspect it before using. Check for loose, worn or missing parts; refrain from using the trampoline until you have it repaired. Keep the immediate area free of objects that could cause injury if you fall off the mini-trampoline. Check for adequate overhead clearance; do not place the mini-trampoline too close to ceilings, lights or fans. Do not use the mini-trampoline if you exceed its weight limit -- typically over 250 lbs.
Suggested Stretching Exercises
Perform a series of stretches slowly both before and after exercising. Do each stretch 10 times and hold each stretch for 10 to 30 seconds. Suggested stretching exercises by mini-trampoline manufacturers include lower body stretch, floor stretch, bent torso pulls and bent over leg stretch. To perform a lower body stretch, keep your feet shoulder-width apart and lean forward. For a floor stretch, sit on the floor and open the legs as wide as you can; stretch your upper body towards each knee, pull your chest towards your thigh and alternate to the other side. When you perform a bent torso pull, sit on the floor with legs apart and keep one leg straight while you bend one knee and pull your chest down to touch the thigh that is bent. For a bent over leg stretch stand with feet shoulder-width apart and lean over. Use your arms to pull your upper body towards one leg and alternate with the other side.
Mini-Trampoline Warm-Up and Cool-Down
Perform warm-up and cool-down exercises before and after exercising. Do each exercise 10 times. These exercises can include the contact bounce, foot tap, hamstring curls, side to side, jog in place and jog bounce. When performing the contact bounce place your feet shoulder-width apart, knees bent and place your hands on your waist; bounce gently. While holding the contact bounce position, perform the foot tap by shifting your weight towards the right or left and tapping the opposite foot out to the side and repeat the movement back and forth. Bounce gently while doing sets of hamstring curls; bring alternating feet up to the same side buttock. To move side to side, place both feet together and bounce from one side of the mat to the other. Jog in place as you would on the ground and then progress into a jog bounce, bouncing twice on one leg and then switching to the opposite leg.
Mini-Trampoline Basic Workout
Perform each basic workout exercise 10 times. Suggested workout exercises include contact bounces, knee raises, jumping jacks, upright row and twist bounce. Perform a contact bounce as explained in the warm-up and cool-down exercises, but increase the intensity by bouncing high enough that your feet come off the mat. While holding the contact bounce position, alternate raising your knees to waist height. Do standard jumping jacks as you would if on the floor, using the mini-trampoline to jump higher. Get in the contact bound position again and raise your knees to waist height while placing your arms at chin height to perform an upright row. Keep your feet together and twist your lower body to one side while twisting your upper body to the opposite side to complete a twist bounce.
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