A mini trampoline might seem like a kid's toy, but exercising on mini trampolines is becoming a popular form of aerobic exercise. Mini trampolines are small enough to fit in your living room and are much easier to get on and off than a full-size trampoline, especially if you have an injury such as a bulging disc. But they offer more than just aerobic benefits for someone with a bulging disc. It is important to treat a bulging disc with exercise because a bulging disc, if left untreated, can lead to a herniated and then a ruptured disc..
Warm Up
Before you begin any exercise session, it is always a good idea to warm up. A warm-up is a light aerobic activity that gradually increases your heart rate and breathing. Since many activities such as rowing, riding a stationary bike, using a ski machine or doing anything high-impact like running is dangerous for someone with a bulging disc, exercising on a mini trampoline is a better alternative. Simply marching, not bouncing, on a trampoline is safe. A five-minute warm-up on the mini trampoline may even be all the exercise you need at first. Just stand in the center of the trampoline and walk with your arms relaxed at your sides.
Aerobic Benefits
Aerobic exercise is good for a bulging disc. It increases blood flow to bring oxygen and nutrients to your back. Bulging discs heal slowly because of the lack of blood flow. Aerobic exercise also relieves pain because your body releases endorphins. Marching on the mini trampoline is a low-impact form of aerobic exercise. Even bouncing on the trampoline is low-impact. Using a mini trampoline instead of other activities like running reduces the chances of overuse injuries so you can stay in shape and get aerobic benefits without making your condition worse.
Back Strengthening
Bouncing strengthens your bones to reduce the possibility of a compression fracture. Also, even standing on a trampoline is challenging to your balance, let alone jumping. Therefore, marching or bouncing also strengthens your back and core muscles and improves posture because of the challenge to your balance. Stronger back and core muscles takes strain off your back and discs.
Back Stretching
The trampoline also provides a comfortable, supportive surface to lie on for back exercises such as the knee chest and knee rolls.
To perform the knee chest exercise, lie on your back with your knees bent and feet on the trampoline. Pull one knee into your chest until you feel a stretch. Hug the knee to you and slowly extend the other leg straight to increase the stretch. Hold for five seconds and then return to the starting position. Repeat on the other side.
To perform the knee rolls exercise, begin in the same position with the knees bent and feet on the trampoline. Place your arms at your sides. Then, roll your knees to the left without letting your right elbow lift off the trampoline. Repeat to the right.
