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On The Rebound:

A Fun Easy Way to

Vibrant Health & Well-Being

By Jordan S. Gruber, J.D., M.A.


CEO, Enlightenment.Com

2004 Jordan Gruber


All Rights Reserved Worldwide In All Media,
All Geometries & All Inertial Frames of Reference
Draft Version 1.0 Please Do Not Reproduce or Share without Permission

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TABLE OF CONTENTS
I Prefatory Material
1. Foreword (Houston/LaLane/Millman/Robbins/Wilber ???) NEED TO SOLICIT
2. Preface: A Gift, a Hope, a Prayer, and an Invitation
3. Thanks & Acknowledgements
4. How To Best Use This Book
5. A Note on Usage, Style, & Philosophy
II An Introduction to Rebound Exercise
6. A Personal Introduction: My Purpose, Experience, and Qualifications
7. A New Dimension in Health & Well-Being: Overview of Benefits
8. The Rise & Fall & Re-Rise of Rebound Exercise
9. (Nearly) Everything You Need to Know to Start ReboundingOn One Page
10. Rebounding FAQs (Frequently Asked Questions)
III The Daily Bounce Manual Part 1: Preparations
11. Safety: Taking Care of Yourself, Your Rebounder, and Others
12. Obtaining a High-Quality Rebounder
13. Clothing & Accessories
14. Where, When, and How Long to Bounce
15. Breath and Body Awareness While Rebounding
IV The Daily Bounce Manual Part 2: How to Actually Bounce
16. Give Yourself a Lift: 4 Primary Propulsion Mechanisms
17. Putting Your Best Feet Forward: Foot Factors & Variables
18. Intuitive Rebounding: Natural Movements, Basic Bounces, Simple Routines
19. Terminology & Types of Bounces
20. A Short Illustrated Catalog of Bounce Types
V The Daily Bounce Manual Part 3: The Big Picture
21. Some Suggested Programs
22. Keeping It Going with Music, TV, Friends, Phones, and Fun
23. A Universal Machine: Rebounding & Your Favorite Sports & Exercises
24. Twenty-One Principles of Rebounding
VI The Benefits of Rebounding: Science, Studies, & Speculation
25. The Benefits of Rebounding: Proven, Claimed, & Speculative
26. Research and Studies to Date
27. Therapeutic & Rehabilitative Rebounding
VII Conclusion: You and a Daily Bounce
28. Bringing Rebounding Into Your Daily Life
29. Integrating Body, Mind & Soul: Bringing Your Favorite Inner Work to Rebounding
30. Fun, Easy, Safe, Convenient, and Highly Effective: Is Rebounding for You?
VIII Resources
31. The Daily Bounce Website (http://www.DailyBounce.com)
32. Bibliography
33. Index To Be Done Later
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Part I:
Prefatory Material

1. Foreword (Houston/LaLane/Millman/Robbins/Wilber ???)


2. Preface: A Gift, a Hope, a Prayer, and an Invitation
3. Thanks & Acknowledgements
4. How To Best Use This Book
5. A Note on Usage, Style, & Philosophy

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1. Foreword
[[[Top Choices (alphabetically) to write a foreword (or more than one foreword) for On
the Rebound:

Jean Houston
Jack LaLanne
Dan Millman
Tony Robbins
Ken Wilber

Will solicit after reader feedback is incorporated and next draft is finished. I would like a
blurb, and possibly a forward, from each of these individuals. Jack LaLanne and Tony
Robbins have previously already promoted rebounding; Dan Millman is a former world
trampolining champion; and Ken Wilber is said to have a rebounder.
Is there anyone else here I might be missing? Deepak?]]]

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2. Preface: A Gift, a Hope, a Prayer, and an Invitation


Rebound exercise was a gift to me, and now this book, On the Rebound, as well as The
Daily Bounce website (http://www.DailyBounce.com), is my gift back to you. My vision
is 10 million Americans and as many others from around the world as possible
regularly rebounding by 2010. The impact on our national economy from the collective
immune system boost alone would be hugely positive. More Americans today than ever
before are overweight and unhealthy: why not take advantage, en masse, of this fun, easy,
and simple but highly effective way of creating positive change?
My ultimate hope, perhaps my prayer, is that rebound exercise vis--vis On the Rebound
will offer a new or enhanced starting place, a pivot point from which a pulse of
transformative health and knowledge of well-being can spread and benefit many people. I
believe, and have always believed, that the best chance for our species, civilization, and
planet comes from maximizing understanding and communication about human
potential: what it is, how to access it, how to use it. Rebounding, as simple as it may at
first seem, may be one of the greatest tools ever created for reclaiming health,
establishing well-being, and unleashing human potential.
One major caveat: as I will emphasize throughout this book, all I can do is tell you about
my experiences, and bring together what else I have been able to find out about
rebounding from other sources. Whether you, personally, will take to rebounding and
experience its many benefits remains completely uncertain. I can extrapolate from my
experience, and I can estimate that a majority of individuals who try rebounding in the
way I have laid it out here will find it tremendously valuable, but the only way you,
personally, will ever know if rebounding is truly a fun and easy way to vibrant health and
well-being is to try it for yourself.
May you try rebounding if it is appropriate for you; may you greatly enjoy both the
activity itself as well as its many benefits; and may you find yourself with a fun and easy,
powerful and sustainable, health and well-being practice that you can truly make your
own.
The Best of Bouncing to You,
Jordan S. Gruber, Menlo Park, CA
August, 2004

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3. Thanks & Acknowledgements


This book would not have been possible without the efforts, patience, and support of
many individuals and organizations.
I would like to give thanks to and acknowledge:
My immediate family (Gail, Linda, Mitch, and Diana), for putting up with all my
ups and downs, both while bouncing and otherwise; Colleen Meeks Bastys, who
re-alerted me to the existence of this new dimension in health and well-being; Sun
McNamee & Allan Lundell, for their video shoot, but more importantly, for their
support and friendship; Joel Jewitt, Randy Johnson, Steve Donovan, and others
who encouraged me on with this project; Al Carter and the fine people at
ReboundAir, Ken Seeley and the fine people at Needak Manufacturing, and JB
Berns and his Urban Rebounding organization; Boomer, for his online
contributions; vietteruby1 for her new Yahoo forums; Kathleen Daly for her
excellent BounceWell.com website; Ryan Latimer; all the individuals who have
put their time into writing books and putting out videos on rebounding; everyone
who has spared time in reading and helping me make this a better book, including
Willow Dea, Ed Lark, Damon Miller, Alex Rose, Brian Weller, Tatiana Wall,
Anodea Judith, Susie Herrick, and Marty Lupowitz; and my friend Robert
Rudelic, who suggested the precious phrase, universal machine.
I would also like to thank:
My next-door neighbors, for putting up (and down) with me as I appear and
disappear over and under the fence line with music blasting away as I bounce
outdoors on our deck; Dorothy and especially Jim Fadiman, for their always
already advice and presence in my life; Jeramy Hale and Gabriel DeWitt, for their
friendship even more than their partnership (as well as Molly Hale, Jessica Rose,
and Amma); Lance Culp, Harmon Hathaway, Michael McAlister, Scott Mize,
Susie Herrick, John Houseman, and the other volunteer crew of
Enlightenment.Com; Bill Eichman, for his long-term inspiration and friendship;
my cats, for the constant love they share and the beauty and delight they bring,
and especially Shadow, for being by my side as I write day after day; my parents
and family of birth, for always being there; and once again, to my beautiful and
precious daughter Diana, for reminding me how important it is to give other
people their turn on the bouncer!
Finally, I would like to acknowledge all of you who, like me, choose to embrace
rebounding as a health and well-being practice. It takes courage and determination to
commit to something that seems so utterly simple, yet both promises and actually delivers
such great value.

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4. How To Best Use This Book


The main purpose of this book is to encourage and guide you to start and then maintain a
rebound exercise practice so that you experience the many benefits of doing so. Three
goals follow from that purpose:

To let you know how fun, easy, simple, safe, convenient, and effective
rebounding is
To get you regularly bouncing as soon, safely, and effectively as possible
To communicate the ease and value of establishing a Daily Bounce (or at least a
four or five times a week bounce!) as a lifelong practice from which you can reap
great benefits in many areas of your life

It follows that the right way to use this book is to let it encourage you to get a hold of
a high quality rebounder, and to then get on that rebounder and start regular
bouncing as soon as you can for as long as you find value in it. The wrong way to use
this book is to get caught up in an evaluative mode with respect to the potential benefits
of rebounding (proven and speculative), the right way to bounce (as if there were such
a thing), whether or not you personally are likely to benefit from rebounding, whether or
not you will try to do any inner or spiritual work while you rebound, and so on. The point
is, you will only get the many benefits of rebounding if you actually bounce.
Thinking about rebounding just wont do any good. (However, it is possible to have your
rebounding practice affect your thinking process and other aspects of your daily life, as
described in Chapter 22.)
How then can you best use this book to begin, or enhance, your rebounding practice?
If you are a brand new to rebounding, then please start with Part II (An Introduction to
Rebound Exercise), and then go straight to Parts III, IV, and V, which together constitute
The Daily Bounce Manual. Chapter 20 of Part IV is of special importance, as it presents a
Short Illustrated Catalog of Bounce Types, that is, it will give you a whole range of
different rebounding movements and exercises to model after and choose from. Parts VI
and VII, covering the benefits of rebounding and ways of bringing rebounding into your
daily life, can then be read in your own good time.
If you have tried rebounding in the past, then you might want to start with Chapter 12
(on basic equipment, especially if you bought a rebounder for less than $50 a decade or
two ago), then read Part VI on the benefits of rebounding so that you will be encouraged
to give rebounding another try. Next, The Daily Bounce Manual awaits you.
If you are an experienced rebounder with an ongoing rebounding practice, then just
read what strikes your fancy. In any case, everyone should read Chapter 10, Your
Safety. Rebounders are substantial devices and rebounding is powerful medicine. Be
conscious, alert, and follow common sense, and you can prevent yourself or anyone
nearby from ever having a rebounding related injury.
Finally, this book, like rebounding itself, is meant to be fun and easy. So please: enjoy!

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5. A Note on Usage, Style, and Philosophy


I love words. Always have, and always will. They enable so much to come forth, perhaps
more than we suspect.
But words have a downside as well. Especially when written down on paper, they dont
always mean the same thing to everyone, no matter how good the writer or the writing.
So a writer must purposefully and cautiously choose to aim the style and level of the
words used in a book to attract, intrigue, and inform the desired audience.
Since I desire you, gentle reader, to be my audience, I must guess at what you might find
most valuable in a book like this one. To that end, I have made this book as simple (in
most places) and as practical as possible.
Along these lines, some of my closest friends and advisers urged me to skip over at least
some of the complexities of rebounding, and to most certainly not bring in any sort of
mystical, magical, mythical, subjective, or especially, woo-woo or New Age
approach.
But we have entered a New Age of sorts in the last few decades. Today we recognize the
importance of exercise, generally, and strengthening the immune system, specifically.
Today, we know that mind, body, emotions, and spirit are all of a piece, all interconnected, all vital for our continued growth, healing, and understanding.
For better or worse, I have always gravitated towards exploring alternative ways of
looking into things. I also tend to see complexities and then organize them in my writing.
I have now been looking into rebounding as deeply as I know how to for nearly two
years, so there is a good deal that I have to say. Even more, I need to say it, because it is
only when the complexities of rebounding are layered over the simple truths at its core
that the ultimate truth, beauty, and goodness of this activity can begin to shine forth.
So while I will always try to represent things in as simple and practical a way as possible
throughout this book, I will also endeavor to be as thorough as possible. Thus,
complexities will be discussed, and at times a more inner, psychological, and even
spiritual perspective will be taken. Its just who I am and how I write, the truth of my
being as an explorer and communicator.
Note well, however, that no agreement with or interest in this inner approach to
rebounding is ever necessary for you personally to get splendid results. All you need for
splendid results as this book will state many, many times is to get on a rebounder and
bounce for at least 15 to 20 minutes a day, most days of the week. That is, all you need to

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do to get tremendous value from On the Rebound is to actually have a Daily Bounce or a
near-daily bounce.*
Its pretty simple, actually. And its all you need to know if you want to keep things as
simple and practical as possible. If, however, you happen to want a more complete
picture, then this book will also take you about as deeply as you might like into some of
the objective and subjective complexities of rebound exercise and practice.
As for my philosophical orientation for those of you interested in that sort of thing
there are two main strains that come together. The first is a pragmatic, very American,
type of what works philosophy. Rebounding works better than anything else I know to
keep individuals healthy and fit in a fun and easy way, and therefore, whatever will get
the most people onto rebounders on a daily basis is what I advocate. This what works
philosophy goes hand-in-hand with the hierarchy of needs notion put forth by Abraham
Maslow: if you are hungry, if you do not have shelter, if you are afraid of being
physically assaulted, you are unlikely to pay any attention to or have any success in
developing the psychological, intellectual, and spiritual components of your being. So, to
have better overall lives, we have to first handle our physical selves our body and the
best way to do that that I know of is to have a Daily Bounce.
The second philosophical strain in my writing comes from a deep influence by Ken
Wilber and what is now called Integral theory. I owe Ken an enduring debt of gratitude
for the several sets of scales that he has removed from my eyes over time, and I will often
think things through, and sometimes even describe them, in terms first suggested to me
by him. Of course, I have also been influenced by many other thinkers, psychologists,
scientists, philosophers, and writers, as well as those who have written specifically about
rebounding.
From time to time I will refer to some of these thinkers and writers, and even make use of
their terminology. For the most part, I will point out and try to clarify any specialized
language or terms of art that are used. This isnt an academic book, so extensive
footnotes and endnotes are neither necessary nor included. However, I will for the most
part make it possible for you to be able to look up anything that I refer to or cite to,
including the various existing studies relevant to rebounding. Please satisfy your curiosity
about anything and everything in this book, and then please let me know if you find any
errors or omissions. (All mistakes in On the Rebound are, of course, of my own making
and I am entirely responsible for them.)
Finally, my overall style in this book is a fairly informal one. I refer to myself directly
quite often (to quote the Beatles, I dont shy away from I, Me, Mine), and I will often
refer to you, dear reader, as you. Occasionally, I even use the much maligned royal
we, an act that Im certain would be disapproved of by my 12th grade English teacher,
*

If you want even more value, you basically bounce longer, with more focus, more conscious
attention to your body and breath, and more variety and intensity in the movements that you do
with your legs and arms.
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Mrs. Jaffe. (Dear Mrs. Jaffe I cut class exactly once in all of high school, and it was
her class, and of course she caught me as I happened to be going to the principals office
on some unrelated do-gooders errand)
Every now and then, I will even attempt to be funny. I hope you notice when.
Ultimately, as the author of a book that strives to be the best possible guide to
rebounding, I must trust my own ear on matters of style, diction, usage, and level of
discourse. I would therefore like to thank you for your indulgence and kindness ahead of
time. If you enjoy reading this book nearly as much as I have enjoyed writing it, and
especially if you give a Daily Bounce a go for yourself, then I will consider myself to be
very fortunate and to have written a very successful book.

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Part II:
An Introduction to
Rebound Exercise

6. A Personal Introduction: My Purpose, Experience, and


Qualifications
7. A New Dimension in Health & Well-Being: Overview of
Benefits
8. The Rise & Fall & Re-Rise of Rebound Exercise
9. (Nearly) Everything You Need to Know to Start
ReboundingOn One Page
10. Rebounding FAQs (Frequently Asked Questions)

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6. A Personal Introduction: My Purpose, Experience, and Qualifications


Suppose that you had, in early middle age, been exposed to a hidden technology, once
widely known but now largely forgotten, that enabled you to talk with the gods. In my
case, I was exposed to a rebounder, and I soon found myself conversing at least in my
own mind and body with the gods of health, well-being, and perhaps even longevity.
Not only that, these gods had seemingly given me a mission: to fully deploy rebound
exercise in my own life, to note its physical and more-than-physical benefits, and to then
widely communicate what I had experienced. Had this happened to you, then perhaps like
me you would have written a book just like this one.
Rebounders, in something like their present form, have been readily available since the
mid 1970s. Ironically, I obtained an inexpensive rebounder in 1984 when I lived in a
tiny apartment in Astoria, Queens, New York City. I had my first full-time job, it was my
first apartment, and I was determined to stay healthy by exercising. But like so many
others, after using my rebounder for just a few times, I put it away and forgot about it. It
would be another 18 years before I would again step onto a rebounder.

Fig 1: The Author

In August of 2002 my friend Colleen dropped by, her rebounder in tow, and suggested
that I give it a try. Just step on and start bouncing up and down lightly, she said, with a
twinkle in her eye and a spring in her step. Dont even let your heels leave the floor for
the first couple of minutes.
I followed her instructions, and felt my body begin to rise and fall gently as the thick
metal springs and high-grade velvety plastic mat took my weight and began to gently
pulse me up and down. What I noticed first was that my body felt spacious and buoyant,
as if it were filled with a kind of liquid light.
Now, try jumping a little higher. I gently pushed off the mat, felt my body rise a few
inches, and then felt myself hit the mat with both feet, only to rise again. I smiled with
delight as I instantly realized that I would never quite be the same.
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In truth, within minutes of first trying my friends rebounder, I knew that I had
experienced something that I wanted more of as soon as possible. Not only did I know
right away that I loved the way it made me feel physically, but I strongly suspected that
the positive benefits from a regular rebounding practice would go far beyond the merely
physical. I also knew, almost as immediately, that I would dedicate myself to a
rebounding practice, and that I would then write and communicate to others about my
experience.
My Initial Experience & Rebounding Results
I soon purchased my own quality rebounder. Completely suspending my disbelief, I went
forward with an intense rebounding practice that proved remarkably effective. After
steadily increasing my time for several months, I bounced 45 minutes a day starting in
February of 2003. Next, I experimented with lengthening my bouncing time to an hour
or more on a daily basis by the end of 2003. I found that the more I bounced, the healthier
I became, both physically and mentally. While I have now dropped my practice down to
under an hour in most cases, I find that rebounding continues to make me healthier,
stronger, and happier.
To name a few of the most important physical effects that I have personally experienced:

I rarely get sick any more (probably because of boosted immune function
resulting from increased flow of lymph fluid)
I have substantially decreased my resting pulse rate (down from 72 to 56 bpm
according to my doctor, and as low as 48 bpm when I first wake up)
I have lost weight and maintained that loss without greatly changing eating habits
I have healed long-standing shoulder pain (from a torn rotator cuff) that had
proven resistant to some very talented physical therapists and alternative healers
My balance and coordination have significantly improved
My physique has changed: I have firmed up all through the middle of my torso,
and slowly but surely my body continues to reshape itself into a leaner, longer, me
My digestion and assimilation have seemingly improved
My breathing capacity and oxygen uptake also seem improved

I believe that nearly all of my physical processes and structures are healthier now than
they have been since I was a young man. I also believe that if I continue my rebounding
practice at least a half hour a day, every day, it will substantially increase my lifespan.
Whether thats true or not, only time will tell; the significant point here is that I
previously would have never even dreamed of making such an optimistic prediction for
myself! My long-term hypochondria is just gone and my Daily Bounce time is time
that I feel could not be better spent.
Rebounding as a practice has changed me to (and from) the core, and it has done so not
only on the physical level, but on mental, emotional, and spiritual levels as well. Not only
do I look great (or so Im told) and feel physically strong, flexible, and healthy, but I am
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more confident and more optimistic about everything that I do. Not only do I seem to
have a significantly enhanced immune system, but I have a simple, regular, mechanism to
work through the inevitable stressors that come into my life. Not only is bouncing terribly
enjoyable and often even downright ecstatic, but I have come to look forward to the time
spent rebounding as my daily physical retreat and spiritual practice, as well as a great
time to work through emotional and mental challenges.
In addition to the physical routines that I do on the rebounder, I also meditate, practice
conscious breathing, and bring to bear many of the spiritual and human potential systems
and techniques that I have long practiced or otherwise been familiar with. For the first
time, I have found a type of physical and spiritual practice that befits my modern Western
temperament.
In short, I have come to believe that rebounding is a (not the, or the only, but a)
fantastic physical and spiritual practice for nearly any modern man or woman who wants
to live a long, strong, healthy, wise, and spiritual life. Not only is rebound exercise an
extremely effective form of physical exercise, but it is also safe, convenient, easy, and
inherently fun and enjoyable. Even for those for whom some other exercise form is
primary and preferable yoga, dance, walking, tennis, team sports, conscious breathing,
Pilates, a martial art, swimming, weight training, and so on rebounding (which does not
jar the skeleton) makes a tremendously beneficial adjunct. And it may be that rebounding
offers some physical benefits such as immune system enhancement, and perhaps even
more speculative benefits with respect to gravity driven cellular health that simply
cannot be matched by any other form of exercise.
My Qualifications
Who am I to write a book that aims to raise rebound exercise from relative obscurity to
its rightful place in the worlds pantheon of best health and well-being practices?
Let me be up front with you: I have no training or professional experience as a medical
doctor, a healer, a physical therapist, a body worker, an athletic trainer, or, in fact,
anything having directly to do with the body. But I have been in my body for 44 years,
and during that time I have been blessed with and challenged by more than my fair share
of ecstatic, yogic, and shamanic states and experiences. On occasion I manifest peaks of
physical performance and fits of athletic genius, and I can teach almost anyone of
reasonably good health and hand-eye coordination to catch two Frisbees at once!
It has, to say the least, been an interesting ride on the physical side. My professional
focus, however, has always been on the inner world of thinking and writing, not the outer
world of physical demonstration and interaction. For example, I have several academic
degrees B.A. in philosophy, M.A. in political science, J.D., in law and have worked in
major law firms, corporations, and even at NASA.

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More to the point, for over twenty-five years I have been seriously reading and
investigating the broad range of human potential and spirituality. By fate and fortune, this
had led me to found and shepherd the Enlightenment.Com website, which I run with two
partners from the consciousness hub of Northern California. Both online and offline, I am
privileged to become aware of many spiritual, psychological, and physical healing and
transformational systems. Most of the time, I am told, I do a pretty good job of assessing
and then communicating what does or does not psycho-spiritually work, that is, what
does or does not have genuine transformative value and healing potential.
So while I am not a doctor, a trainer, or an expert in the physical realm, I am an expert in
suspending my disbelief, in getting excited about something new and running with it until
I have thoroughly experienced it and assessed its value. I know how to allow myself
whatever the full experience of the moment calls for, and I know how to evaluate and
record such experiences and then communicate them to others.
Note too that just as I am not a physical level expert, I am also not a professional
scientist. I am, however, a very thorough researcher, and as my PracticalWordsmith.com
website shows, I have written a couple of quite lengthy, fairly complex, technical
treatises about law and electronic recordings of evidence. Along these lines, I have been
trained in statistics and scientific method, and have had good luck in conversing with,
synthesizing, and writing up the ideas of professional scientists. All of these skills are
brought to bear in On The Rebound, as my goal is to bring you the best the most
practical, thorough, innovative, and inviting book ever written on rebound exercise and
practice.
So while I can not promise you that everything in this book will be the ultimate scientific
truth (if such a thing is possible), I can promise you that I will report everything I know
or can find out as accurately and fairly as possible. If I dont know something, I will say
so, and if Im totally making something up, Ill tell you that in advance. To the degree
possible, I will separate my subjective experience from what I know to be (or not to be)
objectively true, and if there is doubt in my mind, I will share that doubt with you,
cleanly, openly, and honestly. In other words, I will always work to give you a completely
accurate version of my experience and the knowledge I have accumulated through my
rebounding adventures, including assessments of what others have said and written about
rebounding.
For certainly, those who bounce, bounce upon the shoulders of giants, the men and
women who have pioneered rebounding and given us many wonderful references to draw
from. In fact, I predict that the future will bring to rebounding new written and recorded
materials of tremendous value. In realms both physical (yoga, ballet, martial arts, etc.)
and more-than-physical (visualizations, breath work, chanting, etc.), my guess and hope
is that one day adepts of all types will produce exquisitely detailed and inspired
instructions and suggestions that will take rebounding to an even higher level. One of the
great beauties of engaging in your own rebounding practice is that there is so much to
discover, enjoy, explore, and share. Even a lifetime of bouncing is probably inadequate to
reveal the many dimensions of possibility inherent in this form of exercise and practice.
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So what qualifies me to write about this amazing health and well-being practice is that:

Like many others, I have been seriously stressed by the realities of work and dayto-day living in the modern world
Like many others, I resolved to make a substantial positive change in my life,
especially with respect to my health, fitness, and well-being
I personally established a regular transformative rebounding practice
As a result of this practice, I experienced many physical benefits (weight loss,
pain eradication, lower pulse rate, an improved physique generally) and morethan-physical benefits (increased self-esteem, decreased anxiety and worry, and
more openness to and direct communion with what really matters to me)
I am therefore very enthusiastic about rebounding, and think that for many, it may
be among the best possible forms of exercise
My goal is to bring the benefits of rebounding to millions of individuals
I delight in and am skilled at organizing, evaluating, and communicating
information, and I am dedicated to bringing you the most comprehensive,
practical, and inviting volume that has ever been written on rebound exercise
As a lawyer with special expertise in evaluating scientific evidence, I will be
particularly vigilant in separating out substantiated facts and sound reasoning
from mere opinion, bias, and argument

In short, I am doing it, I love doing it, I have thoroughly practiced and studied it, and
now Id like to invite you to find out about rebounding and give it a good try.
The End of This Personal Introduction, the Beginning of a Shared Vision
My personal introduction ends here. Now Id like to invite you to share my vision of
rebounding. Start by reading through this book, or better yet, get on a quality rebounder
and see, feel, and know for yourself the many benefits that can come from being on the
rebound. If you try a Daily Bounce for yourself, if you get On the Rebound, then the gods
of health, well-being, and even longevity may have something quite profound to say to
you as well.

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7. A New Dimension in Health & Well-Being: Overview of Benefits

When you begin to rebound, you figuratively and literally


begin to move in another dimension, and in so doing, you
open yourself up to profound change. All you need to take
advantage of the many benefits that rebounding offers is to
get yourself a decent rebounder, take off your shoes and
socks, step on the mat, start moving your body, allow yourself
to breathe fully, and have fun! Its easy, its safe and
convenient, and it is extremely effective. Rebounding, in my
experience, is incredibly good for the human body and the
human being overall. In some ways it may seem too good to
be true, but the thing is it is true, and you can easily prove
it for yourself!
Rebound exercise makes use of a simple device known as a mini-rebounder, or just
rebounder. A rebounder usually consists of:

a round metal or plastic frame, usually around 40 inches in diameter, which on


some models can fold up
36 heavy-duty springs connecting the frame to a special round plastic mat some
29 or 30 inches in diameter
6 rubber-tipped legs, 8-10 inches tall, sometimes spring-loaded, connecting the
frame to the ground
a spring cover to prevent injuries and missteps

Other names for this elegantly simple yet extraordinarily effective piece of exercise
equipment include mini-trampoline (a name which is misleading and therefore not a
very good one, as will be explained later), and simply, the bouncer. Please note that the
terms rebounding and bouncing will for the most part be used interchangeably
throughout this book. For those who are interested, a timetable of a Brief History of
Rebounding is found in Chapter 8.
A rebounder usually consists of a special round plastic mat about 30 inches in diameter
connected by 36 heavy-duty springs to a 40 inch wide metal or plastic frame. The frame,
in turn, is supported by 6 legs, some 810 inches tall.
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Rebound exercise is physically effective, mentally invigorating, emotionally beneficial,


and for those who are so predisposed, spiritually profound. A universal practice
(meaning that almost any other form of physical or even mental, emotional, or spiritual
practice can be brought to it) that makes use of a universal machine (meaning that a
rebounder can be used by an inventive human being in thousands of different ways),
rebounding may be one of the most effective as well as fun, convenient, safe, and easy
forms of physical exercise ever developed. For some people it may serve as a powerful
adjunct to other physical and psycho-spiritual practices. For many others, rebounding
may simply turn out to be the best overall (or integral) exercise and practice they are
likely to encounter.

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The Benefits of Rebounding


I have personally tried a great number of tools, techniques, teachers, and teachings for
physical, psychological, emotional, and even spiritual growth, healing, and unfoldment.
But never before have I been this excited about the evolutionary and revolutionary
benefits and potentials of a health and wellness device and practice. The reasons for my
excitement are found throughout this book, but let me quickly summarize them here:
Taken Mainly as a Physical Level Exercise: Rebounding yields tremendous
benefits because:

it is an extremely effective yet non-jarring form of physical exercise: immune


system, cardio, and certain types of strength and flexibility benefits seem
virtually certain, cellular health benefits are possible, and general healing
effects, bone density increase, and perhaps even vision improvement (as well
as other benefits) are possible
it is fun and easy, and, for example, works extremely well with listening to
music, bouncing with others, or watching instructional rebounding videos or
other TV
because it is fun and easy, and works so well, it is far more likely that you can
actually establish rebounding as a regular activity, keep it going for the longterm, and thereby reap its many benefits

When Consciously Approached as a Psycho-Spiritual Practice: Rebounding


can yield significant mental, emotional, and even spiritual benefits in addition to
its abundant physical-level benefits, and with both physical and psycho-spiritual
benefits flowing to you from your rebounding practice, it is even more likely that
you can establish rebounding as a regular part of your life; and
The bottom line: If you get yourself on a rebounder every day (or nearly every
day) for at least fifteen or twenty minutes, I am completely confident that not only
will your physical health improve, regardless of your present level of fitness, but
that your sense of well-being and any other psycho-spiritual practice that you may
have will benefit as well; if you bounce longer, say one-half to one hour a day,
you will almost certainly experience some of the transformational (but nonjarring) impact of rebound exercise.
My great excitement about rebounding has led me to write this book, and, as described in
Chapter 6, A Personal Introduction: My Purpose, Experience, and Qualifications, has
led me to a vision of ten million Americans and others throughout the world taking up
regular rebounding, that is, giving themselves the gift of a Daily Bounce. Why? Not only
does rebounding directly address the growing problem of obesity, but it also is, in my
experience and opinion, the easiest and most powerful way to boost the immune system,
as will be described and discussed in Chapter 25.

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We live in a world where the natural order is apparently breaking down (e.g., global
warming, massive extinction of species, etc.). In such a world, human happiness can
probably best be brought about by preventing illness and disease, and there is probably
no better way to accomplish this than through immune system health. Thus, rebound
exercise leads to a positive feedback loop (or virtuous circle) in the following manner:
People Experience Being On the Rebound
Boosted Immune Systems and Better Health Generally
Happier People Who Gain Great Benefits In Their Lives
Who Therefore Make The Daily Bounce A Regular Practice
Who Therefore Share Rebounding With Friends & Loved Ones
More People Experience Being On The Rebound

Why Rebounding Is So Good For You


OK, then, but why is rebounding so good for you? What in addition to the ease, joy,
immune system boost, aerobic effects, and strength and flexibility gains is the magic
here? I believe that the true power of rebounding comes from the fact that it enables you
to physically move in a third dimension that is, the vertical dimension in a sustained
and patterned (though varying) manner that is otherwise very difficult or impossible to
achieve through any other form of activity. Try jumping up and down without a
rebounder for 45 (or just 5) minutes and youll see that it is quite difficult to do, fairly
uninteresting, and jarring to the body. With a rebounder, however, this up and down
movement becomes inherently interesting and even ecstatic, and usually rapidly yields
substantial health benefits.
As you vertically move up and down, and introduce horizontal elements as well (such as
basic arm and leg movements, arm circles, core torso twisting, and so on), at least two
things may happen. First, as Al Carter (the Father of Modern Rebounding) and others,
have extensively written about, and as will be discussed in Chapter 25, when rebounding
you bring together the forces of gravity, acceleration, and deceleration. Brought together
and made coherent, their theory holds that these three forces affect every structure and
every system in your body, from your cells to your immune system to your bones and
even to your non-physical, energetic systems (what I would call your energy body). Put
simply, you are made stronger and more congruent, from the inside out, and over time the
person who regularly rebounds may find himself or herself achieving levels of physical
and energetic fitness that they had previously relegated to the status of only a memory or
a dream.
But something else may happen as well as you move up and down in this third
dimension. Since you are not going anywhere, since you are essentially staying in the
same place, but since you are nonetheless experiencing a substantial movement of your
body through space and over time, an opportunity to travel into interior dimensions of
your being will naturally present itself. Whether the joy and even ecstasy that naturally
accompanies bouncing begins to take you inside, or whether your conscious awareness of
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your breathing and your body opens up a space within which you can voyage into and
perhaps use to do healing work, you will find yourself accessing normally hidden parts of
who you are with surprising ease and elegance. Rebounding occurs not only in a new
dimension physically, but in a new dimension metaphysically (or trans-physically) as
well.
Ninety Percent of Success Is Just Showing Up
If you would like to enter into and experience the benefits from this new dimension of
health and well-being, then the first and most critical key, as with any endeavor, is to just
show up. Ten minutes a day of the gentlest heels-not-leaving-the-mat bouncing (often
called a health bounce; see Chapter 19) will substantially boost your immune system,
while 45 minutes a day of vigorous bouncing may bring you extraordinary levels of
health and well-being. Many other physical and non-physical health benefits may also
accrue as you develop your rebounding practice, especially if you increase the vigor and
duration of your activity.
Get yourself a good rebounder, commit to the practice, and see for yourself whether you
become healthier, stronger, and as a result, happier. All you have to do is keep on moving
your body while you are on a high quality rebounder, and you will almost certainly be
better off. A new dimension of health and well-being readily awaits you; just step on up,
and start bouncing.
If you have already tried rebounding in the past and then given up on it, then please just
give it another chance. Make sure this time that you are on a high quality unit (see
Chapter 12), and that you allow yourself to fully breathe whenever you are bouncing (see
Chapters 15, 18, and 19). Soon enough, especially if you give yourself a Daily Bounce
for at least a couple of weeks, you will start to experience the many profound benefits
and effects of rebounding.

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8. The Rise & Fall & Re-Rise of Rebound Exercise


Why, if rebound exercise is anywhere near as valuable and healthful as this book
suggests, is it so relatively obscure and unknown?
In the first place, saying that it is relatively obscure and unknown is a little unfair.
Gyms like Crunch feature rebound exercise, and JB Bernss Urban Rebounding
program has proven very popular in some areas.
Still, the number of rebounders being sold today in the United States comes nowhere near
the millions of units sold in the early 1980s. And predictions like those made by the
National Institute of Reboundology that this form of exercising will easily surpass
jogging and running in popularity by 1990 and that in the year 2000, most people in
industrialized Western countries will have taken a turn on a rebounding-type apparatus
have obviously not come true. (See Dr. Morton Walker, Jumping for Health, 1989, p.
5) So what is going on here? A good place to start is with a review of the history of
rebound exercise. We will then turn to a recent conversation I had with the seminal figure
in the history of rebound exercise.
A Brief History of Rebound Exercise
A detailed historical review of rebound exercise, the rebounder industry, and the pioneers
of rebounding is beyond the scope of the present volume. Fortunately, a good deal of this
work has already been done by others. In particular, the following synopsis of the history
of rebound exercise was prepared by K.J. Daly of the BounceWell.com website, an
excellent resource for rebounders and associated equipment. K.J., in turn, states that she
based their timeline on Al Carters 1988 book, New Miracles of Rebound Exercise, and
J.B. Bernss 1999 work, Urban Rebounding.
This timeline has been edited for form and style, but is essentially the same as it appears
on the BounceWell.com website, and is presented to you here with Bob & K.J.s
permission. A few items from their original timeline have been edited, eliminated, or
expanded upon.
1936 - The modern trampoline is created by Nissen Corporation in Grand Rapids
Iowa.
1938 - The first "small trampoline" is created by Ed Russell; no financial gains
materialize so he leaves his ideas and prototype with Victor Green.
1975 - The small trampoline is patented by Victor Green. By the end of the year
five American companies are manufacturing rebounders.
1977 - Albert E. Carter publishes a pamphlet entitled "Rebound to Better Health.
Later in the year Carter publishes his first full-size book, The Miracles of
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Rebound Exercise. Several studies give some scientific validation to Carter's


claim that rebounding is the most efficient and effective form of exercise.
1978 - Carter connects with Dr. Harry Sneider who develops "Aerobic Resistive
Rebounding" which uses 1-3 pound sand bags while rebounding for greater
strength. Sneider and his family introduce rebounding to Jack LaLanne and many
other athletes and celebrities.
1980 - Linda Brooks starts rebounding.
1981 - Dr Kenneth Cooper's Institute of Aerobic Research finds rebounding gets
25% more strength gains than jogging.
1981 Rebounding interest goes full-blown: By the end of 1981 rebounding has
turned into a fad. Over 100 US firms competed for the rebound exercise market.
Al Carter's National Institute of Rebounding and Health (NIRH) sells a great deal
of research literature to these manufacturers. Such intense competition begins to
reduce both rebounder price and the quality.
1983 - 1,500,000 rebounder units are sold. Foreign competition drives price and
quality to an all time low. Due to the price wars, most U.S. manufacturers go
broke and shut down. The fad fizzles out in America.
1984 - Al Carter is invited to Hong Kong and agrees to work with the city
engineers to design the first folding rebounder. The half fold rebounder thus
created prevents a city-wide strike by the police and firemen who required a form
of exercise that they could do during their shifts.
1984 The fad has faded: Meanwhile, back in the States, enthusiasm for
rebounding is as broken down as all the cheap, poorly made rebounders.
Rebounding goes underground. But endorsements from experts and celebrities
keep a candle of awareness burning.
1985 - Sylvia Ortiz produces two bouncing workout videos: "Stay Fit
Rebounding" and "Rebound Beyond Aerobics."
1987 - Harvey and Marilyn Diamond endorse rebounding in their "Fit for Life"
books.
1988 - Al Carter publishes the NEW Miracles of Rebound Exercise.
1989 - Dr. Morton Walker publishes Jumping for Health.
1990 - Tony Robbins endorses rebounding in his book Unlimited Power. The
Needak corporation begins to manufacture high quality non-fold and half-fold
rebounders in Nebraska.
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1991 - Linda Brooks studies with Al Carter to become a certified


reboundologist. Sylvia Ortiz produces another video, "Rebound Aerobics for
Kids," starring Al Carter's son Darren and friends.
1992 - The modern stabilizer bar - a portable and easy to install balancing tool - is
designed and produced by Needak - making bouncing available to anyone
concerned about safety. Holly Anderson produces her first video, "airObics.
1993 - Needak introduces fat, muscle-shaped rebounder springs and produces the
first "soft bounce" rebounders. Soft bounce units have since revolutionized the
rebounding industry since for some people they provide a much more enjoyable
and low impact bounce.
1995 - Linda Brooks publishes her book, Rebounding to Better Health.
1996 - Life Source International, headed by renown lymphologist, Judy Taylor,
begins to manufacture rectangular shaped Lympholines in southern California.
The Lympholine rebounder has a second set of "suspension style" legs and
provides a significantly different bouncing experience that is preferred by some.
1996 - Four more rebounding videos debut:

Dave Hall - "Rebound to Health"


Carol Brophy - "Carol's Health Bounce"
Holly Anderson - "airObics phase II"
Linda Brooks - "Bounce Before You Jump"

1999 - Dave Hall starts the Center for Cellular Health and creates his half-fold
model. JB Berns publishes his book, Urban Rebounding. Berns, a martial arts
instructor, develops a style of rebound exercise influenced by Asian theories of
wellness. Over time he receives substantial national publicity, including been
highlighted on national television shows such as "The View with Barbara
Walters," "The Today Show," and Donny and Marie. Urban Rebounding finds
its way into thousands of gyms, including Bally Total Fitness, NY Health &
Racquet Clubs, Houstonian Health Clubs, The Sporting Clubs of LA, Equinox,
HealthWorks, Crunch Fitness International, and Golds Gym.
2000 - The Urban Rebounding video by JB Berns is produced. Keep on
Rebounding" video starring both Holly Anderson and Darren Carter is produced
by ReboundAIR.
2002 - Dave Hall's Tri-Fold mini-trampoline debuts said by some to be the
Rolls Royce of rebounders. JB Berns produces two more Urban Rebounding
videos, The Basics and The Challenge.

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2004 Jordan Gruber writes On the Rebound, and The Daily Bounce website
(www.DailyBounce.com) goes online.

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A Conversation with Al Carter


In March of 2004 I had a phone conversation with Al Carter who, as the above timeline
suggests, can rightly be called the Father of rebound exercise. Mr. Carters two books
on rebounding (The Miracles of Rebound Exercise (1977) and The NEW Miracles of
Rebound Exercise (1988)) have sold more copies than any other books on this subject.
Mr. Carter has otherwise played a crucial role in scientifically studying and theorizing
about rebound exercise (see Chapter 25), in bringing rebounders to the attention of the
public and celebrities (Jack LaLanne, Bob Hope, Tony Robbins, etc.), and in founding
and working with companies that construct quality rebounders.
The traditional explanation for the peak and decline of rebound exercise, given by Carter
in his books and repeated in our phone call, is that once rebounding became suddenly
popular in 1980, there was a flood of cheaply made rebounders that came into the country
and drove out the existing manufacturers. What was left were extremely inferior quality
rebounders which broke down and, more importantly, did not give people the type of
bounce and experience that they were looking for. Compared to a high quality modern
rebounder, which generally cost at least $200 as of this writing, these units were poorly
constructed with insufficient springs and mats that provided a completely unsatisfactory
experience. People bought rebounders for $30 to $50, took them home, used them a few
times, and then the units either fell apart or fell into disuse.
There is, in fact, a good deal of truth to this explanation. Even taking inflation into
account, there is just no way that a $30 rebounder is going to provide a serious, reliable,
and effective health and fitness experience to almost anyone. But I knew that there had to
be more, and so in our conversation I asked Al Carter what else might be going on.
He said that he had asked himself this question over and over again: Why havent we
been discovered? Why is rebounding not found in all universities where classes in health
and fitness are taught?
The answer, he believes, is that exercise experts professors of physiology and anatomy,
professional trainers, coaches, and so on are so used to aerobic training and strength
training through weights that they simply can not see anything else as a viable alternative
(no less a superior one). People become very used to doing things the way they have
always been done, and in the world of health and fitness that essentially means aerobics
and weights, with perhaps a few new things thrown in like yoga and Pilates (once they
have reached sufficient popularity). As a whole, then, the exercise industry, and therefore
the public at large, is not willing to try something new especially when that new thing
is too easy. Exercise, Al Carter told me, is supposed to be hard you have to sweat,
you have to be miserable to feel good this is the mentality ... people get on a
rebounder and often dont even break a sweat yet. But what does sweat have to do with
building muscle? Many times you break a sweat mainly because the body has to put up
with the trauma of hitting a hard surface!
So far we have two reasons for the decline of rebound exercise: (1) disappointed
expectations because of inferior product brought to bear by market forces; and (2) the
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inability of people, especially health and fitness professionals, to see that something new
and different might in fact have extraordinary value.
Both of these explanations have a good deal of validity, especially with regard to why
rebound exercise lost its shine and went down in popularity. Now, however, rebound
exercise seems to be ready for a reprise, or rather, a re-rise.
Why Rebound Exercise May Soon Take Off
Despite the many good books and workout videos on rebound exercise, somehow the
message has not gotten across that for both physical and more-than-physical purposes,
rebound exercise may very well be among the best exercises ever developed. With little
training or experience, anyone, as long as they are willing to commit to getting On the
Rebound and having a Daily Bounce, as long as they can actually find a way to get on the
mat and move up and down for at least fifteen minutes a day, can rapidly improve their
physical health and their sense of (psychological, emotional, mental, and even perhaps
spiritual) well-being. People dont know just how good a Daily Bounce is for them, and
so very few people have ever consistently bounced long enough to get the kind of results
that are often available through this form of exercise.
The ultimate goal of this book, as stated earlier in the Preface (Chapter 2), is for ten
million Americans, and many others throughout the world, to begin and sustain a
rebounding practice. In truth, even that number seems too small to me I believe, in my
heart of hearts, that rebounding is probably the preferred form of exercise for about
twenty-five percent of the human population. Ridiculous, perhaps, but on the other hand,
what other form of exercise is as (a) fun, easy, non-jarring, safe, and convenient, (b)
requires so little instruction or training in order to start, (c) has such a powerful effect on
the immune system, along with other positive effects on things like aerobic conditioning
level, cardiovascular fitness, and strength, balance, and coordination, and (d) is as easy to
sustain as a practice because it works great with listening to music, watching TV, talking
on a phone headset, or working out with others?
Really, I cant think of any other form of exercise that has all of this not yoga, not
weight training, not Pilates, not swimming, not dance, not martial arts, not anything and
for this reason I renew my prediction that, before long, rebound exercise will sweep
though the homes and exercise halls of America and the world like metabolic wildfire.

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8. Nearly Everything You Need To Know To Start On One Page

There may be no better physical exercise than rebounding: it is fun, easy, safe,
convenient, and powerfully effective; its almost certain effects include an immune
system boost, cardio-vascular improvement, strength, balance, and flexibility gains,
and weight loss or redistribution; it may also make the cells, bones, and the rest of the
body stronger, gravitationally, from the inside out.

Rebounding is more powerful than it may look: go slowly at first, and always be
conscious, aware, and safe when you are on, near, or getting on or off a rebounder.

Choose a high quality rebounder; youll be glad you did in the short and long run.

If you need a stabilizer bar, get one, but many people wont need one, and your
balance and ability to safely bounce and stay on will rapidly improve.

Bounce without socks and shoes if you can, and bounce outdoors when you can!

Your first priority is to keep rebounding for whatever minimum time you set; to do
this, pick five or six Basic Bounces (natural and enjoyable movements) that you can
always come back to, e.g., jumping jacks, twists, arm circles, running in place, etc.

Time flows easily with music, television, meditation, or bouncing with others.

When rebounding, always allow and encourage yourself to fully breathe the master
key to health and healing letting your neck, shoulders, pelvis, and abdomen relax,
while filling your body with as much air and energy as possible, as you work through,
dissolve, and release stuck physical and energetic patterns.

If you ever get out of breath, just relax and keep bouncing, and the rebounder will
begin to breathe you, move you, and recharge your energy.

There are thousands of different ways to use a rebounder, many of which will be
unique to you, e.g., just slightly turning your hands can totally change the effects of a
jumping jack, and barely raising your heels can fully alter your leg usage.

A rebounder is a universal machine in that almost any other type of physical practice
(ballet, martial arts, skiing, etc.) can be brought to it try what you like!

Rebounding can be seen as a universal inner practice as well, as almost any other type
of interior, psychological, emotional, or spiritual practice (meditation, mantra,
mandala, visualization, chanting, singing, sound play, etc.) can be brought to it.

Hand weights may be good for a part of a workout, but keep them light, dont whip
them around, and bounce without them before ending your workout.

Rebounding is a precious, amazing, and vital gift to give to yourself and others.

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10. Rebounding FAQs (Frequently Asked Questions)


GENERAL QUESTIONS
What is a FAQ and what is this FAQ about?
FAQ, short for Frequently Asked Questions, is a list of frequently asked questions
and answers about a given subject. Borrowed from on-line and technical venues, F.A.Q.s
have proven very popular as a means of gathering together answers to questions that
frequently arise. Although most of what is found in this FAQ can be found elsewhere in
this book, you may prefer to browse through this section first to see if there are answers
for any pressing questions that you might have.
What is a rebounder?
Rebound exercise makes use of a simple device known as a mini-rebounder, or just
rebounder. A rebounder usually consists of a special round plastic mat some 40 inches
in diameter connected by 36 heavy-duty springs to a metal or plastic frame on 6 legs
some 810 inches tall. Other names for this elegantly simple piece of exercise equipment
include mini-trampoline (a name which is disfavored as being misleading a
rebounder is not constructed to serve as a trampoline), and simply, the bouncer.
What is rebound exercise?
Rebound exercise is exercise done on a rebounder. It involves bouncing up and down,
landing on either two legs or one, and variously moving the shoulders, arms, hands,
trunk, thighs, knees, calves, and feet. Hand weights (or specially designed sand bags)
can also be used to provide an additional upper body workout.
Is rebound exercise as popular today as it once was?
No, not yet. In the early 1980s millions of rebounders were sold, but they were mostly
inexpensive and of low quality, resulting in bad rebounding experiences for many people.
Also, there was limited knowledge and support for rebounding enthusiasts. However,
there have been some recent positive changes: innovations in rebounder design and
materials; the in-gym popularity of JB Bernss Urban Rebounder programs; and the
creation of a wide variety of excellent rebounding workout videos.

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BENEFITS OF REBOUND EXERCISE


Which benefits of rebound exercise are proven and which are speculative?
Benefits that seem proven include increased lymph flow and therefore enhanced immune
function; an aerobic training effect and cardiovascular benefits generally; and increased
strength, flexibility, balance, and coordination. The question of reboundings health,
fitness, and wellness benefits is a complex one. Chapters 25 and 26 go into detail as to
the health benefits of rebounding as well as providing a summary of all known research.
How can you know that I will experience results as good as the ones youve
experienced and spoken about?
I cant. I can just extrapolate from my own experience, the experience of others I know
and have spoken to, and everything that I have read and heard about rebounding. My
belief is that for most people there may be no better exercise than rebounding, but my
belief may be partially or completely erroneous. On the other hand, almost everyone I
know who has given rebounding a serious try has agreed that it is a wonderful form of
exercise with many advantages to it.
Is rebounding a Fountain of Youth? Will it have a positive impact on longevity?
We really dont know very much about long-term impacts on longevity. My personal
sense is that I am healthier and stronger by far than when I started rebounding. My belief
is that if I keep on rebounding on a daily basis, I will certainly have a healthier, happier,
and more agile life experience, and very possibly a longer one as well.
Is it true that rebounding subjects all of your cells to heavier gravity, and thereby
makes you stronger on a cellular level?
Maybe. We just dont know. This theory, first put forward by Al Carter, is intriguing, but
there is as yet no scientific evidence to back it up. Its a great theory, as is the similar one
put forth by Dave Hall wherein the air pressure differentials caused by rebounding
induces the cells to build up their membranes with more protein. But we just dont really
know enough at this point to make any definitive statement about these theories.
What about the many other claims for rebounding: vision improvement, arthritis
inhibition, diabetes onset delayed, prevention and reversal of heart disease, etc.?
For an extensive list of the benefits claimed for rebound exercise, see Fig. __ in Chapter
25. Basically, we have no strict scientific proof, and precious little clinical data, for any
of these claims, although for some of them (e.g., vision improvement) there is a good
deal of anecdotal evidence. For one thing, any condition that might be improved by
cardiovascular exercise or an improved immune system (resulting from increased lymph
flow) may be one that rebound exercise benefits.
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SAFETY QUESTIONS & CONCERNS


Is rebound exercise dangerous in any way?
Sure, it can be. If you leave a rebounder in a place where it isnt expected, someone can
trip on it. Or a half-fold, tri-fold, or quarter-fold unit can be dangerous if it is not properly
closed. And it is always possible to fall off a rebounder while you are bouncing, although
I have never heard of anyone seriously injuring themselves by doing so. It is also
important to stop bouncing completely before gently stepping off the rebounder; it is all
too easy to forget that hard ground does not give the way a rebounder does! There are
many little things that can go wrong, so please make sure that you give Chapter 11 on
Safety a very thorough read.
What about children and rebounders?
Kids love bouncing, so if you have a rebounder out, you can be sure that any children
around will be attracted to it. It is generally recommended that you do not leave children
unsupervised around rebounders, although, at a certain age, depending on the child, they
may be able to safely bounce on their own. Use your common sense here.
How about doing some simple stunts on rebounders or doubles bouncing?
No, no, no! Rebounders are not small trampolines (despite the misleading term minitrampoline that has occasionally been used to describe them). They are not designed for
any kind of stunts, not even seat drops, and you should never do stunts or allow others to
do stunts on rebounders, especially children. Also, dont allow two people to bounce on
one rebounder at the same time; they are not designed for this, and harm can result.
What about people with bad backs, knees, feet, etc.?
If you are told by a medical practitioner not to rebound, or if you are in a great deal of
pain and the pain is made worse by rebounding, then, obviously, do not rebound. But
dont sell yourself short: rebounding is felt by many to speed rehabilitation of injured
joints, muscles, and other body parts. By working with your breath and going slow and
easy, rebounding may help with rehabilitation and pain relief. In general, rebounders
absorb about 5/6th of the shock to the joints that you would get by exercising at the same
exertion level on hard ground. So, for those who like aerobic exercise but who have
incurred damaged joints through running, jogging, dancing, martial arts, or any other
means, rebounding may be a great alternative.
Are there times and places when bouncing isnt advised?
Sure. To start with there are the obvious ones: dont rebound on a full stomach, or if you
are inebriated or otherwise not in full control of your body. Dont rebound in slippery
conditions, or when the space you have to rebound in isnt safe or doesnt give you
enough room. And dont rebound if your rebounder is substantially damaged in any way.
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REBOUNDERS & REBOUNDING EQUIPMENT


Is it really necessary to spend a couple of hundred dollars or more on a high quality
rebounder? Why cant I just get a cheap one at the local sports store?
Well, you can if you like, but it probably wont last very long or give you a very
satisfactory rebounding experience. Rebounders have evolved over the last few decades
and current high quality models employ a wide range of design features and upgrades that
are still missing from cheaper units, including a good mat, large-bellied springs, the use
of pins instead of connecting the mat directly to the frame, folding capability, and so on.
If you are buying a rebounder for less than $100, it is almost certain that it is not a high
quality unit. On the top end, rebounders can cost up to several hundred dollars. Most high
quality rebounders cost around $200 to $250 delivered. The non-Permatron mat
rebounders sold by JB Berns in association with his Urban Rebounding program are
sold for less than this, and for those indifferent to whether they have a Permatron mat,
they are an excellent value.
Is it necessary to have a Permatronmat?
Permatron, a DuPont product, has been the gold standard against which all other
rebounder mats have been measured for quite some time because of its resiliency,
durability, smooth feel, and excellent bounce characteristics. However, some rebound
manufacturers prefer to not use Permatron mats because it is thought that in sweaty
gym environments they are more slippery (as Permatron mats are calendered). I
strongly recommend bouncing without shoes or socks for a number of reasons and
my belief is that most people who bounce barefoot will find Permatron mats preferable.
Do I need any other equipment?
Not really. If you want to use light hand weights while rebounding, make sure you have
comfortable ones such as neoprene covered dumbbells or sand bags specifically
designed for use while rebounding. Always have water available, and you might want to
have a clock that you can see. If you like rebounding to music or TV, make sure you are
prepared ahead of time.
What kind of clothing should I wear?
Clothing that binds, is too tight, or that otherwise prevents or constricts your movement
in any way should be avoided. Generally, wear loose, comfortable, clothing. If it is warm
enough (outdoors or indoors), you can bounce in shorts and short sleeves, and some
people may prefer to bounce shirtless. Many women prefer to wear a sports bra or
another supporting garment on top, and some men like to wear support below. If you are
bouncing outdoors, then you might want long pants and even a sweatshirt, depending on
the weather.

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REBOUNDING MOVEMENTS, SEQUENCES, & SESSIONS


Do I have to know anything about form or technique before I start bouncing?
No, you dont. Just get on a rebounder and start moving your body. The mat, the springs,
gravity, and your own internal body wisdom will take care of the rest. But do try to
always keep yourself as relaxed as possible, especially your shoulders, neck, abdominals,
and pelvis, and try to always breathe deeply and fully. Holding in your abdominals
stops full breathing, so dont do it, no matter how you think it will make you look.
What types of bouncing can I do while on a rebounder?
There are many different bounces that you can do, many of which are illustrated and
described in A Short Illustrated Catalog of Bounce Types, which constitutes Chapter 20.
Before turning to the Catalog, however, you may want to follow the organic or Intuitive
Rebounding model put forward in Chapter 18. Here, you move from Natural
Movements to Basic Bounces to Simple Routines. In other words, follow your
bodys instincts and you will never be lost as to what to do next on a rebounder.
Are there different ways of propelling myself into the air from the rebounder mat?
In fact there are 4 main methods of propulsion: pushing down and off the mat with your
feet, ankles, calves, and lower legs generally; lifting your knees and thighs into the air;
pushing down and through our legs with your core torso muscles; and rapidly moving (or
flapping) your arms (as if you were a bird in flight). You will naturally and
automatically use combinations of all four propulsion methods as you rebound.
How about my feet? Do they get a lot of action?
Yes, a tremendous amount. Your feet are where you make contact with the mat, time
after time. Slight adjustments of the feet (or of any body part, really) can yield a very
different bouncing experience. Chapter 17 is devoted to Foot Factors and Variables.
Are there any other general rebounding principles I can follow?
Yes, in fact, Chapter 24 offers Twenty-One Principles of Rebounding. Read through
this Chapter and keep these Principles in mind; they will almost certainly come in handy
over time.
Is bouncing with hand weights valuable?
Only if you want gains in muscle tone, strength and flexibility. Several Hand Weights
Bouncing exercises are set forth in the Catalog. But make sure that you keep yourself to
light weights, or you can strain or otherwise hurt yourself.

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MISCELLANEOUS QUESTIONS
Is rebounding safe for people fighting cancer? Could it spread cancerous cells
through the way it increases the circulation of the lymph fluid?
First, your lymph fluid always moves a bit, even when you move your arm or roll over,
so if it were somehow possible that lymph movement spread cancer cells, you would be
in trouble anyway. Second, it makes no sense to not do something that might help you a
great deal because there is some very small chance that it conceivably could hurt you.
What kind of music is best to bounce to?
Whatever you like, as long as it has a good beat.
What about rebounding outdoors?
It can be truly wonderful (as long as the weather is good). If you can play music outdoors
while you are bouncing, then you have it all.
Can I meditate while rebounding?
Of course. Many types of inner work can be done while rebounding. A long but certainly
incomplete list is provided in Chapter 29.
Sometimes I have a strong urge to go to the bathroom after I start rebounding. Is
that normal?
Yes it is. In the first place, rebounding strengthens the detoxification and eliminative
processes generally. In the second place, many men and women find themselves needing
to stop and go to the bathroom about ten minutes into a rebounding session. Women who
have given birth are sometimes particularly affected in this way.
How frequently should I bounce, and how long during each session?
Really, its up to you. But if you want to give yourself an opportunity to receive the
maximum possible value from rebounding, you should bounce for no less than 15 to 30
minutes a day, at least four or five times a week. A Daily Bounce is even better.
What about my head and neck? Should I keep them still or move them around?
You want your neck and shoulders relaxed, and your head fluid but stable. On the one
hand, if you move your head around too much, you can get dizzy or possibly even injure
yourself. On the other hand, you want to keep your head somewhat loose, fluid, and able
to go where it naturally wants and need to go to. Err on the side of less head movement.

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Part III:
The Daily Bounce Manual Part 1
(Preparations)

11. Safety: Taking Care of Yourself, Your Rebounder, and Others


11. Obtaining a High-Quality Rebounder
12. Clothing & Accessories
13. Where, When, and How Long to Bounce
14. Breath and Body Awareness While Rebounding

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11. Safety: Taking Care of Yourself, Your Rebounder, and Others


Rebounding in as safe and sensible a manner as possible is of paramount importance.
Think about rebounding safety issues in the following context: both figuratively and
literally, your rebounder is a powerful high-leverage platform for physical (and morethan-physical) change, and with such inherent power there naturally comes some risk.
How, then, can this risk be managed so that the number of rebounding related injuries is
kept to zero or as close to zero as possible?
Start with the following axiom: safety, just as much as vibrant health, well-being, and
even enlightenment itself, starts with awareness. The opposite is also true: the
unconscious, thoughtless, or uncaring use of a rebounder can result in harm to yourself or
to others. So make it your intention, your sacred vow even, to always be as conscious and
aware as possible with respect to rebounders and rebounding. A bounce of prevention is
worth a bound of cure.
Before diving into the more detailed safety review that comprises the rest of this Chapter,
let me first urge you to adopt the following ground rules with respect to rebounding and
your rebounders:

Always be intelligent, conscious, and compassionate in the way that you use your
rebounder, including where and how you store it and get on it and off it;
If there is any question as to your health and fitness, either before or after you
start rebounding, see a physician or other qualified health care giver; and
Common sense is always the best guide: if something hurts, stop bouncing; if you
are dizzy, stop bouncing; if the rebounder or the location where you are bouncing
is problematic, then stop bouncing immediately.

Along these same lines, please do not simply skim or even worse, skip over the rest of this
chapter. At the very least, please read each and every bullet point in this chapter! Your
safety, and the safety of others, depends upon it. (Yes, this sounds a little bit like a
government sponsored commercial, but the fact is that rebounding is strong stuff, and you
must treat it with care and respect or it may, in fact, harm you or someone close to you.)
Before You Even Step onto a Rebounder: Do You Need a Physicians Approval?
To start with, before you even step onto a rebounder, you should be physically qualified
to do so. That is:

Before you undertake any new (or old, but non-recent) physical exercise or
practice, including rebounding, you should thoroughly evaluate your own
condition and see a medical professional if you have any concerns or active
disabilities.

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Dont be fooled by the apparent gentleness of rebounding or the fact that it is truthfully
promoted throughout this book as being fun and easy: rebounding can be very
physically challenging and demanding, and might very well be declared off-limits by a
competent and qualified physician or other health care provider if you have a serious
physical disability or are in recovery from one.
Also, as pointed out in the Personal Introduction in Chapter 6, please remember that I am
not a medical doctor or otherwise capable of giving you professional medical advice
about how to best approach and take care of your body. My belief that rebounding is
arguably among the best exercises ever does not, in any way, clear you personally for
rebounding takeoff.
No one is going to stop you from purchasing and stepping onto a rebounder, so you have
to personally honestly and seriously evaluate whether or not you need to first see a
physician or other qualified health care giver. If you are young and healthy, you might
not need to worry very much about this. But everyone else should soberly and carefully
evaluate their overall health as well as any particular limiting physical conditions they
may have (see directly below), before starting or intensifying a rebounding practice.
Physical Conditions That May Prevent You From Rebounding
There are some people for whom rebounding is simply not appropriate. For example, if
you have ruptured or herniated spinal disk conditions, or if you have a serious (chronic or
acute) knee, foot, or ankle injury, then you may not be able to rebound. If your doctor or
qualified medical practitioner forbids you from rebounding, or if you try rebounding and
the pain you experience is clearly not a good pain but rather is something that is
exacerbating a condition you already have, then rebounding may just not be for you. The
simple rule here is this:

If rebounding worsens an existing physical injury or limitation, or if your doctors


forbid you from rebounding, then do not rebound.

Note, though, that it is also important to follow your intuition with respect to certain
conditions that some conventional medical authorities might say disqualify you from
rebounding. In some cases, these will be exactly the kinds of conditions that rebounding
can best help with. For example, if you suffer from lower back pain, the rebounders
capacity to greatly strengthen abdominal muscles may help that pain. Or if you have
knee problems, the rebounders ability to take 85% of the weight off of your body while
nonetheless giving your body (including your knees) a great workout, may help to open
up and heal the source of that pain.
There are no cut and dried rules here. For some people, any kind of existing pain that
might be stimulated or pushed to its edges through the repetitive motion of rebounding
might disqualify them from bouncing. For other people, the many positive known and
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suspected healing and energizing qualities of the rebounder will more than outweigh that
risk, even if there is some pain (good pain) involved at first.
In a 1999 interview in Andrew Cohens What is Enlightenment? Magazine, Jack
LaLanne, the then 84-year-old fitness guru, pointed out that the human body is different
from any man-made machine because [t]he only way you hurt it is not to use it, that is,
it is a lack of use that ultimately leads to the breakdown or atrophy of the human body.
Although the relationship between physical movement itself and healing is not
completely understood, it is clear to me that in some cases it is nothing more than the
regular movement of the body on the rebounder that brings about healing. For example,
in my case, as mentioned earlier, I was able in two months to work through and heal
longstanding and worsening pain from a torn rotator cuff by doing 100 arm circles in
both directions while bouncing. Yes, it felt a little uncomfortable at first, but as I stayed
with my breath, it didnt take long for the healing to kick in.
If every doctor you see, including alternative practitioners, tells you that rebounding is
not OK for you, then you just may not be able to go forward with it. But if you get
varying opinions, or if your intuition tells you that this is the kind of condition, symptom,
or problem that rebounding can in fact help heal, then you will have to carefully weigh
the choices before you. In short:

Listen to conventional caregivers, but also weigh your choices carefully if you
have a physical ailment that you feel may respond to rebounding

The Care and Handling of Your Rebounder When It Is Not In Use


As discussed in the next chapter, rebounders come in a variety of quality levels and even
shapes. For purposes of this chapter, the assumption will be that you have obtained a
medium to high quality rebounder that is spring-based, round, weights about 30 pounds,
and is on legs 8-10 inches off the floor. Obviously, this is a substantial object, and
because it has springs and may fold up two, three, or four times, it is certainly an object
worth keeping careful track of.
With respect to your rebounder, then, the first rule of safety which may be obvious but
is nevertheless well worth stating is this:

Do not leave your rebounder in an unexpected place, even for a short while,
where someone can or might trip over it!

Im embarrassed to admit this, but when I first obtained a new high quality rebounder in
2002, I was so excited about having it, and wanting other people to have access to it, that
I left it outside on the deck. I promptly forgot that I had left it outside on the ground, and
when darkness came I tripped over it, went flying, and hit the ground. I could have
seriously injured myself, and count myself as being very lucky that I escaped with just a
scrape or two.
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Given how high rebounders are off the ground (about ten inches), they can easily trip an
unsuspecting person. So please, do not leave your rebounder on the ground where other
people are not expecting it, especially outdoors at night, or in any dark or potentially dark
place. Even if you think that youll be coming back in just a few minutes, dont leave
your rebounder in a place where it might pose a danger if you happen to forget about it.
Its just not worth the risk.
If you have a rebounder that folds into halves, thirds, or fourths, follow the
manufacturers instructions carefully about the best way to fold it up. In particular, one
manufacturer of a Quarterfold unit initially had such high tension on the springs that it
was absolutely necessary to have two people present to safely fold up the unit. Other
units, especially half-folds, are under much less tension and can usually be folded easily
by one person. Regardless of what kind of folding unit you have, always follow this rule:

Be careful when folding a folding rebounder: follow the manufacturers


instructions exactly or injury can result.

Be especially careful to watch your face, fingers, toes, jewelry, rugs and carpets, spring
covers, and anything else that could get caught as you close a folding rebounder
(including pets and children). Also, remember that these units can snap open with quite a
bit of force as well, so be careful to clear the area before opening a folding rebounder,
and try to open it on a soft surface such as a rug, carpet, or patch of grass. Lastly, over
time the hinges on folding rebounders can loosen up some, so be careful when you are
moving a rebounder about that it doesnt suddenly, unexpectedly, and inconveniently fold
of its own accord.
Although most quality rebounders have legs that can easily be folded flat, it is easier and
more convenient for your next rebounding session if you can store it on its side, legs fully
extended. If you store your rebounder in this manner, be careful that it is firmly placed
and wont slip down, roll away, or topple over. The best solution is a permanent indoor
storage space where you can leave the rebounder unfolded, legs extended. While
rebounders can be stored outdoors, and are even somewhat waterproof, it is probably best
not to leave them exposed to too much weather, especially rain, snow, and direct sun.
Deploying and Checking Your Rebounder Before Every Rebounding Session
Before every rebounding session you should check to make sure that your rebounder is in
good working condition and ready to go. Here are some of the things to look for:

If you have a folding rebounder, is it fully unfolded and locked into position?
Are all of your rebounders legs fully down and in their locked position (or fully
screwed on if you have an older or lower quality model with screw-on legs)?
Is the mat in good condition (i.e., not substantially frayed, coming apart at the
edges where it is sewed on, or otherwise damaged)?

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Are all of your springs in good shape? (If you have one spring that is damaged or
a bit bent out of shape, you can still rebound, but you should replace that spring as
soon as possible call the manufacturer for replacements because even one bad
spring being off will start to put uneven wear and tear on the rest of the
rebounder).
Is the spring cover caught on a hinge or tangled up in the springs?
Is the mat dry and is there an absence of debris?

In some situations, such as bouncing outdoors in a place where there are trees, plants, and
wind, debris may accumulate in the middle of a rebounding session. It is good to have a
towel or small brush available to get the debris off of the rebounder, but there are times
when you will want to stop your workout, step off the rebounder, turn it on its side, and
lightly tap it with your fingers several times to bounce the debris down and off of the
rebounder. You may be tempted to get little pieces of debris and grit off of your feet
while you are bouncing, but this is not a good practice. Even if you have to break your
rhythm, you are better off stopping to brush it off as this will be safer and more effective.
A whisk broom can come in quite handy.
After a while youll be able to tell if your rebounder is ready to go in about fifteen
seconds or less, but dont be tempted to overlook those fifteen seconds!
The Location Where You Rebound
The location where you rebound can make a big difference to your rebounding
experience. As previously mentioned, I recommend that you try rebounding outdoors, at
least from time to time, if you have the opportunity to do so. Wherever you intend to
bounce, however, ask yourself the following safety questions:

Is the surface you are going to bounce on flat and level?


Can the surface you bounce on, and any structure attached to it, withstand the
force of vigorous rebounding?
If you are on a rug, will it be permanently marked (with round depressions) by the
bouncers legs?
Do you have enough room above and around you? Extend your arms fully and see
if they hit the ceiling, or any objects to the side of you.
Make sure that no objects nearby will topple over, or be vibrated off of their
purchase and come crashing to the floor; if you bounce indoors, keep a special
eye on small knick-knacks on the tops of bookshelves.

It is very important to make sure that wherever you are rebounding can handle the force
of bouncing that is transmitted through the rebounder legs into the floor. Once, while on
vacation in Mendocino, California, in a rented cabin right on the coast, I put the
rebounder on the second floor and began bouncing. Just a couple of minutes later one of
my family members came racing up the stairs, telling me that the whole house was
shaking and that I better cut it out!
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Unfortunately, there was no place else inside that vacation cabin where there was a high
enough ceiling for me to bounce. So I compromised: I cut short my Jumping Jacks and
other movements that typically extended my hands and arms as high as they could go
above my head. I still got a very good workout, and then mostly bounced outside
(looking at the ocean!) for the remainder of the vacation.
With respect to carpets, most quality carpets are able to withstand the round depressions
potentially made by the force of bouncing transmitted through the rebounders legs.
There have been times, however, especially when bouncing in other peoples homes,
when I have stuck folded pieces of thick paper or cardboard under each of the legs to
avoid any possibility of permanent damage. Some types of coasters also work well, but if
they are too rigid or brittle, they might break.
Finally, when bouncing indoors, be especially careful about objects potentially toppling
over (like pieces of furniture or large home theater units), or small objects on top of
pieces of furniture slowly but surely migrating over from the ongoing vibration of
bouncing and then crashing to the floor. You can usually tell pretty quickly which objects
are questionable, but sometimes it helps to have someone who is not bouncing to give
you a stable third-party perspective.
Getting on and Off the Rebounder
By definition, rebounders are spring loaded, so that when you first get onto the rebounder
you may have a tendency to bounce off of it. More importantly, once you are in the
middle of a rebounding session, there is a tendency to forget that the rest of the world
isnt as soft and forgiving as the mat you are currently bouncing on. (See the Principle of
Adaptation and Re-Adaptation in Chapter 24.) You can injure an ankle if you leap off
of the rebounder with too much force.

Always pay attention when getting on and getting off a rebounder; do not leap
onto a rebounder, and be especially careful not to leap off one!

Warming Up & Down


Bring to bear everything else that you know about physical exercise with respect to
basics like warming up and warming down. Although it may not be necessary to do an
extended stretching routine before you start rebounding, it certainly almost always makes
sense to start each bouncing session with less vigorous movements in order to give your
body a chance to warm-up. Of course, if you have special problem areas calves, back,
shoulders, etc. you may want to specifically stretch those areas either before getting
onto your rebounder, or after you have mounted it.
I have found that doing Breathwork Bounces and Bodywork Bounces is an especially
good way to warm up after getting on my rebounder. See Chapter 20s Catalog for a
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description of these types of bounces. The point, though, is to move slowly into your
workout so that your body can adjust to what comes next.
Also, while rebounding, there are at least a few particular bounces that can be thought of
as Stretch Bounces, as specifically described in Chapter 20.
At the end of a rebounding session it makes sense to slow down and let your body come
back to equilibrium. Less vigorous movements including, once again, Breathwork
Bounces and Bodywork Bounces are a particularly good way to go about this. Once I
have finished a session, I find it particularly valuable to stretch a bit and let my body
relax and unwind. Although rebounding as a whole adds flexibility and seems to stretch
out the entire physical structure, it is nevertheless very helpful to, for example, stretch out
over a big gym ball (or Swiss ball) and let your body just hang out in a relaxed,
partially or fully inverted, position. If you have expertise in yoga, there are many asanas
(yoga postures) that will naturally occur to you as supplementing your rebounding
workouts. Another great thing to do is to walk on a rug, fully extending and stretching
your toes, feeling your body get re-acclimated to regular gravity and the hard ground.
In sum:

Rebounding is no different than other forms of exercise: stretching, warming


up, and warming down can all be very valuable depending on your personal
preferences and needs.

On the Rebounder
Once you have safely set up and stepped onto your rebounder, there are a number of
safety considerations worthy of your attention. First, it is important that you bounce
safely, that is, that you bounce on the rebounder in a way that it was designed to be
bounced on. To that end:

Bounce anywhere you want on the mat itself, but do not bounce on the springs,
spring cover, or on the frame of the rebounder.
Do not attempt stunts (seat drops, back drops, flips, and so on).
Do not bounce on a rebounder if you outweigh its poundage rating.
Do not bounce with shoes that will harm the rebounder (if you bounce with shoes
at all)

Most quality bouncers have mats that are about 28 inches in diameter, including the
stitched outer ring. That leaves a diameter of about 25.5 inches to bounce on, and
anywhere on this 25.5 inches is fair game for bouncing. I typically try to move my body
and feet all the way around the mat, turning in all directions during any one rebounding
session, so that my rebounder will wear evenly over time. On occasion, you may find that
you have bounced on the stitched outer ring, on the spring cover, or even directly on a

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spring. It typically wont hurt you or the rebounder to do so (well, bouncing on a spring
can hurt a bit), but you should get back to bouncing in fair territory as soon as you can.
As for stunts, it should be obvious why these must not be attempted. Rebounders are not
trampolines, even if they are sometimes described as mini-trampolines, and performing
stunts is an easy way to hurt yourself or the rebounder. Simply, dont do stunts.
As for weight, most quality rebounders are rated at 300 pounds, and some are rated at 400
pounds. If you weigh near the top end of what your rebounder is rated for, and you
bounce long and vigorously, you may find that your rebounders parts, especially the
mats and springs, wear out faster than you had originally hoped for. Also, even if you
only weight 200 pounds or so, you may find that with very vigorous bouncing, certain
foot positions (such as landing on your heels; see Chapter 17), can lead you to bottom
out, that is, have your heels descend through the mat and hit the floor beneath the
rebounder at the bottom of the bounce. See the next Chapter, Chapter 12, for a discussion
of quality rebounders, including a chart that indicates which units are prone to bottoming
out.
As discussed in Chapter 17, I generally recommend to people that they bounce without
shoes or socks, but some individuals with special needs will need the foot and ankle
support that shoes provide. If you are going to bounce with shoes, then make sure that
they are not the type that will harm your rebounder. No cleats or high heels!
In addition to bouncing on your rebounder only in ways that it was designed to be
bounced on, it is important that you otherwise bounce safely. Here are some precautions
to observe:

Do not rebound if you are dizzy, drunk, or otherwise inebriated so that you might
fall off or hurt yourself.
Do not start out too quickly: moderate your intensity as well as total length of
bouncing for your first few rebounding sessions.
Do not bounce so high that you tend to bounce off the rebounder.
If you are about to fall off, then do so as gracefully as possible: remain calm,
safely catch yourself, and reestablish your balance on the floor. Then, get right
back on. Note that sometimes it is better to gracefully fall off than it is to try to
stay on at all costs, since this can lead to falling off in an out of control manner.
If you experience a glitch (or hitch, or twang) while doing fast or forceful
bouncing, accept that such glitches sometimes happen, adjust your style if
necessary, and keep on with your workout.
Watch out for dogs and children during mid-session.

As to the first of these above points, you should obviously not bounce when you are
inebriated or otherwise incapable of bouncing safely. Second, make sure you start slowly,
a topic that will be addressed again later. There is no contest here, and it is important that
you give your mind and body a chance to adjust to whatever level of intensity you
eventually settle on.
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With respect to bouncing high, while there are advantages to doing so (as described in
Chapter 20), if you bounce too high you are likely to find yourself bouncing off the
rebounder, a situation which is both unpleasant and potentially dangerous. You can get
virtually all of the same benefits by keeping your high bouncing under control.
Is it possible to otherwise find yourself bouncing off or falling off the rebounder? When I
first started rebounding, I would, every now and again, find myself falling off, usually
pretty gently, that is, in a manner where I could easily and gracefully catch myself. Even
today, after many hundreds of hours of bouncing, I still occasionally find myself
stumbling and actually or almost falling off. For example, if I make eye contact with
someone who walks nearby and suddenly wants my attention, I can lose my focus and
potentially stumble.
The good news here is that almost everyone who bounces with attention will very quickly
find that their balance (and their sense of body awareness, also called proprioceptive
awareness) rapidly improves to the point where they very rarely fall off. The one
exception to this is that, sometimes, when bouncing at a very rapid rate or otherwise
bouncing very forcefully (e.g., running fast in place with knees very high), it is possible
to experience a kind of glitch where your smooth movement will somehow get
interrupted and it feels like you could fall or bounce off. This can also be thought of as a
hitch in your stride, or as if you were a guitar string that had been plucked and twanged
at the precise wrong moment. In any case, youll know it when you feel it. If this kind of
glitch should happen to you (and eventually it probably will), simply adjust the style of
the bounce that you are doing and keep on going. In other words, stay aware, dont panic,
and you will probably be able to continue with your workout just fine.
Finally, during mid-session, be aware of animals, especially dogs, who may try to jump
on the rebounder. As dog lovers know, every dog is quite different, and some of them are
either annoyed by or fascinated by rebounding enough to the point where they will try to
get on the rebounder with you. It is easy to have your balance thrown off and possibly
even fall if another mammal (including a child or adult!) gets on your rebounder while
youre bouncing, so do what it necessary to avoid this.
Children, the Elderly, and the Infirm
Children will inevitably be attracted to your rebounder (they love to bounce!). You must
therefore always be aware when children have access to your rebounder so that they can
be properly supervised. I generally do not let young children (under 12) bounce alone,
because they will inevitably drift towards unsafe movement or start leaping onto and off
of the mat. Even older children should not be left unsupervised unless it is your judgment
that the child in question is mature enough to understand and respect the rebounder, and
always act safely on and around it. Letting older children supervise younger children is
not recommended unless you have absolute faith in the older child.
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As for the elderly or infirm individuals, it is possible to buy a stabilizing bar (see Chapter
27) that fits onto the legs of the rebounder and gives a place to hold onto while bouncing.
If you do not need a stabilizing bar if you can bounce at all without one I recommend
against them, because they limit the movement of your body and the variety of bounces
that can be done. But if you do need one, they can make it possible for you to get most of
the benefits of rebounding. A step further in this direction is the bounce back chair, a
spring-enabled device that you sit in and then bounce on (see Chapter 19). In short:

Always supervise children when they are around your rebounder.


Obtain and use a stabilizer bar if you need one.

The Bottom Line on Safety


This is a pretty obvious thing to say, but safety on the rebounder is entirely up to you. As
my friend and partner Gabriel DeWitt likes to say, some people can (and will) break a leg
just getting out of bed in the morning. While the rebounder is inherently a safe device
for example, it is much more forgiving on the skeleton and joints than running on hard
ground could ever be it is still potentially dangerous if misused, or used without
awareness. Treat your rebounder with respect, and you can develop a long, safe, and
extremely beneficial relationship with it.

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1. Obtaining A High quality Rebounder


Let me be straightforward about this: if you want to maximize your rebounding benefits,
you will need to obtain a high quality rebounder. With one exception (to be discussed
below), if you are spending very much less than $200 (U.S.), then you can be almost
certain that you are not getting a high quality rebounder. Not only will an inexpensive
unit not last, but it will not deliver the same results, and it may even be harmful. If you
buy a $35 or $50 rebounder at a sporting goods store, through eBay, or through a spiritual
discounter, you will likely have an unsatisfactory experience and then need to obtain a
high quality unit shortly thereafter.

Figure _. A legs folded rear view of a high quality half-fold.

I say this not because two brands of high quality rebounders are offered through the Daily
Bounce website (http://www.DailyBounce.com) as of this writing, but because of my
personal experiences with inferior rebounders. First, as described in my Personal
Introduction in Chapter 6, like many others I bought an inexpensive rebounder in the
early 1980s. I used it for about a week, and then I put it away. Eventually, it rusted and
fell apart. Here is what it looked like when I discarded it:

Figure __. An inexpensive rebounder with a leg rusted off.

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Second, a friend recently gave me an inexpensive rebounder that was taking up space in
her garage. I agreed to take it, thinking that it might be useful to have an extra rebounder
around. But once I got it home and tried it, I was thoroughly disappointed (but not really
surprised). Bouncing on this inexpensive unit was completely unsatisfactory: it hardly
gave any lift or buoyancy, my back and knees felt jarred and uncomfortable, and most of
what I am used to doing on a rebounder was simply not possible on this unit. Even my
then four-year-old daughter wouldnt have anything to do with it!
The Elements of a High quality Rebounder
Although there are many differences between high quality and inferior quality
rebounders, some of the most important differences to consider are these:

Mat composition, method of attachment, and durability


Spring type, method of attachment, and durability
Method of leg attachment
Overall bounce and buoyancy
Overall durability
Warrantee and availability of replacement parts
Price (you get what you pay for!)

When I first stepped onto a high quality rebounder about two years ago it was a Dave
Hall model I immediately understood the difference. What I have come to learn is that a
quality rebounder uses a Permatronor equivalent mat, which will not distort or bend as
your feet hit the mat. This ensures foot, ankle, and leg safety. While mats made from
more generic polypropylene nylon may be adequate, a Permatronmat is currently
considered the state of the art and best suited to rebounding.
A quality rebounder uses thick, heavy-duty, wide-bellied (thicker in the middle, tapered
at the end) springs to ensure a good, buoyant, bounce. While there are different types of
springs and resulting bounces (e.g., one U.S. manufacturer, Needak, uses a type of spring
that is heralded as delivering a soft bounce), there is a world of difference between
cheap springs (which can easily break) and the overall bounce and user experience that
quality springs deliver.
Usually, thirty-six springs are used. In older rebounders the springs were attached directly
to the frame of the rebounder, but over time it became clear that attaching the springs
through hardier pins that sit in the frame was a more durable solution. Depending on the
exact configuration, the use of pins can also make it easier to change out a spring if one
should break.
Almost every manufacturer of quality rebounders highlights pictures of their springs
versus an inexpensive units springs. Seeing the heavy-duty wide-bellied springs
compared to the cheaper ones leaves no doubt in ones mind that there is a real
difference. As a consumer, what you need to know is that not all heavy-duty wide-bellied
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springs are created equal, and sometimes manufacturers, in order to save money, will buy
cheaper heavy-duty springs or get a bad batch. In some ways this is a repeat of the
dynamic that first drove down the qualities of rebounders in the 1980s, as described in
Chapter 8.

Fig. __. The left unit is a ReboundAir half-fold, while the right is
a no-name sports store brand. Note four things. First, the heavyduty springs on the left simply dwarf the springs on the right,
and represent the wide-bellied shape that has become standard.
Second, you can see the pin that attaches the spring on the
bottom of the ReboundAir unit, while the spring on the
inexpensive unit is attached directly to the frame. Third, the leg
on the ReboundAir model is folded down (attached by piano
wire that you can not see here), while the leg on the inexpensive
unit merely screws off. Fourth and finally, the spring cover on
the ReboundAir is much higher quality and more durable than
the inexpensive units cheap plastic cover.

In addition to the mat, a high quality rebounder will simply be made better throughout,
with heavy-duty hinges (on rebounders that fold), and better metal and plastic. Keep in
mind that on average, you will bounce up and down about 100 times a minute when you
are on a rebounder. If your Daily Bounce is just 15 minutes a day, and you weigh 150
pounds, then thats some 225,000 pounds of force (at the bottom of the bounce) that the
rebounder and all of its components has to deal with each day you bounce. If you weigh
175 pounds, and you bounce every day for a month for twenty minutes a day, then thats
over ten million pounds of force that the rebounder must accommodate that month. (This
same sort of calculation shows why even using light hand weights can give you a terrific
upper body workout.) The point here is that a quality rebounder is built to last, and for the
most part will do so, with the exception of the occasional spring or mat that needs
replacement if you are a hefty and vigorous bouncer. An inferior rebounder, in addition to
giving you a far less satisfactory bouncing experience, will eventually just fall apart.
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There are other differences between quality rebounders and inferior ones. On a quality
rebounder, the legs (which are about 9 inches tall) are attached by piano wire or a similar
mechanism; on inferior rebounders, the legs just screw on and off, and the screw threads
will eventually wear down or the legs will become lost or rust off (see Fig. __ above). A
quality rebounder will also have a good spring cover, and will usually come with a
carrying case. (The ReboundAir half-fold carrying case has a zipper, which means that
you can, in theory, take it on an airplane as luggage. I have personally had better luck
with air travel when presenting my rebounder in its original shipping box, so you might
want to save your box if you travel a great deal.) A quality rebounder will come with a
substantial warranty, and you will be able to get replacement parts if necessary, including
springs and even mats. Inexpensive sporting goods store type rebounders almost never
have replacement parts available.
As for shape, while you may find non-circular (square, rectangular, or trapezoidal)
rebounders available for sale, these are not recommended. Time has proven that any
shape other than circular yields rebounders that wear unevenly, both in their springs and
in their mats. Additionally, while it might be nice to have rebounders that are somewhat
larger, almost all high quality modern rebounders are about 28 or 29 inches across (and
weigh about 25 to 32 pounds). When I get complaints from individuals who state (usually
before trying one) that this mat width is just too small for a rebounder to be a truly usable
device, the complaining individual has inevitably had experience on a full-size
trampoline and is mentally making comparisons to his or her past experience. I explain to
such individuals that a rebounder is not a trampoline, not even a mini-trampoline, but
rather, is its own, unique, exercise device. I tell them that even though 28 or 29 inches
may seem small at first, if they give it a chance they will discover there are worlds of
possible exercises and probable benefits on a high quality rebounder.
The Daily Bounce.com website has links for purchasing rebounders from Needak and
ReboundAir, two of the venerable American rebounder manufacturers. Dave Hall also
produces a fine rebounder under his Cellerciser brand, although it is a bit more expensive.
JB Berns, who created and promotes the popular Urban Rebounding program, sells a
home rebounder for as little as $120 at the time of this writing. Mr. Berns is providing a
great value here, as he includes not only his half-fold rebounder but a stabilizing bar and
several workout videos as well.
The problem with the Urban Rebounding units is that they do not use a Permatron
mat. As stated in the FAQ on Rebounders and Rebounding Equipment in Chapter 10,
Permatron is a DuPont product which has been the gold standard against which all
other rebounder mats have been measured for quite some time because of its resiliency,
durability, smooth feel, and excellent bounce characteristics. Mr. Berns has stated that
because of its calendered nature (calendering is a way of finishing a material by
pressing it through rollers so that is smooth and glossy), he finds that Permatron mats
are slippery when wet or used in sweaty gym environments. However, as stated several
times in this book, I strongly recommend to everyone that they rebound without shoes or
socks, because there is a great deal of the rebounding experience that is intimately tied to
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the feedback you receive from your feet, including the substantial changes that you may
experience while rebounding from just slightly adjusting your feet. (See Chapter 17 for
an in-depth discussion of foot factors and variables in rebounding.) My belief and
experience is that most people who bounce barefoot find Permatron mats preferable.
However, if you plan on rebounding in a gym with shoes on, or otherwise need to or
prefer to bounce in shoes, or if you dont care about the difference in mats, then the
Urban Rebounding units, which appear to be quite durable, provide a truly excellent
value.
There are a number of non-U.S. rebounders also available, some of which are up to
several hundred dollars in price. My advice is to stick with the half-fold from
ReboundAir or Needak, or one of the Dave Hall rebounders, or if you dont care about
the mat difference, one of JB Bernss units. Anything less and you are probably wasting
your money and time, and anything more such as rebounders which are supposedly
electrically tuned, or contain springs of hand-made Irish Steel may be overkill. On
the other hand, if you happen to have one of these units, and have had great success with
it, please let me know. Maybe there are springs that never break and mats that never wear
out, and Ill just have to upgrade!
Are quality modern rebounders perfect? Well, no. Several of the rebounders I have
bounced on have had problems with mats that have severely frayed and come apart where
they are sewed on. (JB Berns and now ReboundAir have been experimenting with
increasing the amount of stitching on their units.) Other rebounders that I have used have
experienced spring breakage. (Theres nothing quite as disconcerting as having a spring
break while you are in mid-session! You can still bounce with one spring down, but it
changes the bounce, and is not particularly good for the other springs or the rebounder
itself. You are better off dismounting and replacing the spring as soon as possible.)
In my experience, both Needak and ReboundAir have been very good in honoring their
warranties for springs and mats they will usually send you a package of springs if one
breaks, and it is not that hard to replace a spring once you get the knack of it. (If,
however, you are not handy or dont have good hand strength, you might want to invite
over a mechanically oriented friend.) Keep in mind, though, that if you buy a high quality
rebounder you may never experience a spring breaking or a mat needing replacement. (I
weigh close to 200 pounds, and tend to bounce long, hard, and forcefully, and think of
myself as a kind of back-roads-of-Morocco road-testing device for rebounders.)
A high quality rebounder generally costing between $170 and $400 may be more
expensive than you prefer, but it is very much worth making this investment, even if you
have to save for it. Compare rebounding to the price of joining a good gym, which will
cost you $40 to $100 a month or more. Is a device that you can use at home, in good or
bad weather, that will enable you to have fun while you boost your immune system, lose
weight, increase your aerobic capacity, become more flexible, and even obtain
psychological and spiritual benefits, worth a couple of hundred dollars? I certainly think
it is, and encourage you to make the investment, because I have found and earnestly

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believe that establishing a regular rebounding practice is one of the best investments in
time and money that you can make.
The following chart sums up some of the current rebounders being offered and my
experience with or knowledge of them:
Brand

Type

Bounce

Rating

Cost1

Notes

Dave Hall/
Cellerciser
Dave Hall/
Cellerciser
Life-Tec

Soft and
buoyant
Soft and
buoyant
Soft and
buoyant
Soft and
buoyant
Soft and
buoyant
Firm and
buoyant

300 lbs.

$399

300 lbs.

$315

Excellent, said to
be best for travel
Excellent quality

300 lbs

$170

300 lbs.

$250

300 lbs.

$217

Rebound
Air

TriFold
HalfFold
HalfFold
HalfFold
NonFold
HalfFold

300 lbs.

$223

Rebound
Air

NonFold

Soft,
trampoline like
Quarter Firm and
-fold
buoyant
NonVery
Fold
firm and
buoyant

300 lbs.

$204

400 lbs.

$276

Needak
Needak

Rebound
Air
Urban
Rebounder

Urban
Rebounder

Basically a copy
of the Needak
Can bottom out if
too heavy3
?

Recommended?2
**
Yes
Yes
?
Yes, unless bottoming out concerns
?

Reliable, great
bounce

Yes; the rebounder


I recommend most
often
Legs fold, but not Yes
the frame

Mat and spring


Not yet
problems4
350 lbs.
$170 Sturdy, built for
Yes, unless mat
gyms; nontype or bottoming
Permatron mat; out concerns
can bottom out3
HalfFirm and 300 lbs.
$120 Sturdy; nonYes, unless mat
Fold
buoyant
Permatron mat; type or bottoming
can bottom out3
out concerns
Fig. __: Several Rebounders Available at the Time of this Writing

Cost given is the Internet or online price that you can typically find for the unit in question at
the time of this writing in the Summer of 2004, and does not include shipping or sales tax.
Shipping typically runs around $25 for rebounders shipped within the United States, and
substantially more for shipping outside the United States.
2
? means that I have neither tried the rebounder in question, nor do I have any reliable sources
who have tried it.
3
Weighing almost 200 pounds, I found that on some rebounders I would occasionally bottom
out, that is, my heels sometimes hit the ground underneath me, when I bounced vigorously on
these rebounders, especially if I landed with my heels. I am therefore somewhat cautious in
recommending these units to anyone who weighs over 185 pounds.
4
Constructed mainly from hard black plastic, this unit has not yet been perfected. I experienced
some significant problems with springs breaking and shooting through the air (with no spring
cover provided), and with mats severely fraying. ReboundAir has stated that they have since
reworked the stitching and corrected a problem in the springs that were being used. Also, this unit
is potentially dangerous to fold because of great spring tension.
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For those who want or need a stabilizer bar, as described in Chapter 27, these typically
cost about $50. They are relatively easy to install, as they just slip up and over two of the
rebounders legs.
Rebounder Storage
Most quality rebounders are advertised as being all weather. This means that if they get
wet, they will not be harmed, and that the sun will not destroy the mat if it is left outside
for a day or two. Nonetheless, your rebounder will last longer if you store it indoors, or in
a shed or garage. In particular, in the long run, any kind of regular exposure to the
elements will in fact more quickly degrade your rebounder. Like any other piece of
valuable equipment, you should take good care of your rebounder so that it can take good
care of you. Finally, if the springs on your rebounder get squeaky, then you may want to
spray some WD40 or other lubricant on them.
As stated in Chapter 11, it is best if you have a permanent indoor storage place for your
rebounder, one where you can always return it to so that it will remain in good condition
and never pose a tripping danger to anyone. If you have to store it outside your home,
then a garage or shed is best. If you have no room at all inside of any kind of building,
then cover your rebounder with a tarp. After snow or rain storms, make sure that water
has not puddled in or around the legs, springs, or elsewhere.
A Safety Reminder About Rebounders that Fold
The folding rebounder, first created by Al Carter in 1984, was a great innovation, as it
made rebounders more accessible both for folks with limited storage space and those who
travel. As discussed in Chapter 11 on Safety, always follow directions about opening and
closing half-folds, tri-folds, and quarter-folds. Since the units are under tension from the
springs, they can in fact close dangerously if you are not careful. If the instructions say
Do not close without the help of a second person, then make sure you have that second
person available. Keep the instructions handy, and read them again if you have not closed
the unit for a while. As always, safety first.
The Bottom Line
Spend the money to get a high quality rebounder. Youll be glad that you did.

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13. Clothing & Accessories


In addition to a high-quality rebounder, there are a few other accoutrements that are
worth considering ahead of time.
Proper Clothing
The idea, of course, is to make rebounding as fun and easy as possible, or rather, not to
put up any obstacles to rebounding (since sometimes you may choose to go at it quite
hard!). Clothing that binds, is too tight, or that otherwise prevents or constricts your
movement in any way should be avoided.
Generally, then, you want to wear loose, comfortable, clothing. If it is warm enough
(outdoors or indoors), you can bounce in shorts and short sleeves, and men may want to
bounce shirtless. Many women prefer to wear a sports bra or another supporting garment
on top, and some men like to wear support below. If you are bouncing outdoors, then you
might want long pants and even a sweatshirt, depending on the weather.
I prefer natural fabrics, especially cotton. If you bounce vigorously you may indeed
sweat, so make sure you wear whatever is most comfortable for you in such situations.
Once again, use what you already know about sports and activities to make sure that the
clothing you wear while rebounding is essentially a non-issue. Of course, if you find a
gym with rebounding classes, and you care how you look in public, that is a whole other
story!
Finally, if you are going to use any kind of rough hand weights (see below), you may
want to wear gloves while rebounding. And if you are going to bounce outdoors, in the
sun, suntan lotion may be advisable.
Shoes and Shocks: Not Unless You Need Them
I strongly recommend that you bounce without socks and shoes. I believe you will be far
better off having your bare feet interacting directly with the mat. This will give you a
better feel for the rebounder, and will enable you over time to do far more work with all
the fine bones (26 of them) in your feet as well as your ankles, lower legs, and so on. For
those interested in the inner work, as discussed in Chapter 29, wearing socks and shoes
may block your energy and prevent you from getting the most possible value from your
workouts.
Personally, I very much do not like bouncing with socks and shoes, and therefore almost
never do so. Bouncing in bare feet gives my feet and toes the freedom and flexibility to
explore subtle physical and energetic differences that come, for example, from angling
my feet slightly differently, or from putting pressure more on the insides versus the
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outsides of my feet, or from putting more weight on the heels versus the balls of the feet
versus the toes, and so on. (These issues are discussed in detail in Chapter 17.) Wearing
socks and shoes on a rebounder is, for me, not too different from wearing a raincoat when
making love. You can do it, but why would you want to?
Of course, if its cold where you are bouncing, or if for some reason your rebounder mat
is slippery, then you might want socks and shoes. Similarly, if you need special support
shoes for orthopedic or other medical reasons, then you should of course wear whatever
is necessary and appropriate.
Please note, however, that I may be in the minority on this. Al Carters The New
Miracles of Rebound Exercise (1988), has some bare feet in it including Al himself on the
cover, but there are more pictures with shoes than without. Als newest book, Rebound
Exercise The Ultimate Exercise for the New Millennium (2003), has an occasional
picture with bare feet or socks, but is for the most part illustrated with people wearing
shoes on the rebounder. Linda Brooks Rebounding To Better Health (1995) is almost all
shoes with some occasional socks; James Whites Jump for Joy (1984), while
spotlighting bare feet on the gorgeous cover pictures, is otherwise illustrated with shoes
and an occasional socks or barefoot shot; Harry & Sarah Sneiders Olympic trainer
(1981) is mainly socks, with some occasional bare feet; and JB Bernss Urban
Rebounding (1999) is shoes all the way.
The one exception seems to be Karol Trumans Looking Good Feeling Great (1982),
where the line drawings throughout the book seem to show bare toes and feet on the
rebounder.
I recently (Spring of 2004) spoke to Mr. Berns about this issue, and he simply pointed out
that in a gym environment participants need to wear shoes for hygiene reasons. He also
stated that certain rebounders have surfaces that are more slippery than others when wet,
so that anyone who sweats while rebounding barefoot should be careful.
It certainly makes sense that in a gym environment, where many people use the same
rebounder, or even in a home environment where there are multiple individuals
rebounding, a rebounder should be regularly wiped down and occasionally disinfected.
What I can ultimate say here is this: try it out for yourself. Do ten minutes with shoes and
socks, and ten minutes without. See which way feels better to you, and which way gives
you access to more rebounding possibilities, that is, more exercises, more different types
of bounces, and more of a feeling for what is possible in all dimensions on a rebounder.

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Music, TV, & Headsets


As will be discussed in Chapter 22, Keeping it Going, two of the easiest ways to make
sure you get in your Daily Bounce time are by listening to music (my personal favorite)
or by watching television.
If you like bouncing with music, then you might want to check with your household
members or neighbors and make sure that you are not bothering anyone by turning the
music on too loud, either indoors or outdoors. In my household we reached a
compromise: I bought a pair of light wireless headphones (SONY makes a good low cost
pair) which I wear to listen to music when other people are at home and not in the mood
to share my sonic space. A lightweight cordless headset is also a good solution for those
who like to talk on the telephone while rebounding.
The same holds for watching TV. Make sure that everyone else is fine with you having it
on loudly enough to hear while you bounce, or watch it while you are alone.
Hand Weights & Jump Ropes
As will be discussed in Chapter __, hand weights, that is, low weight dumbbells, make a
great end-of-workout addition. Dr. Harry Sneider and his wife Sara developed hand
weights filled with sand, called sand bags, which are easy to grip and which mold to
your hands. Other folks like wearing wrist or ankle weights, but if you wear these, make
sure they are truly securely anchored to the limb being used.
I prefer to use neoprene weights that are soft to hold and cause little damage even if they
are dropped. Typically, you will only need one or two pairs of light weights, such as 3
and 5 pounds dumbbells, or for larger individuals, perhaps 5 and 8 pounders. A good pair
of weights will cost $15 to $20 for two, but theres no reason you cant use any light
dumbbells you happen to have, or even a can or two of soup (although objects not made
to be gripped and held for a long time often quickly become uncomfortable).
Obviously, if you like to jump rope while rebounding, youll need a good jump rope. The
one you have from your childhood might be OK, but it is worth going to a sporting goods
store to see what modern models are like, and to get one that is the exact right length for
you.
What Else Do You Need?
There is not a lot else that you need to get going with rebounding. It may be useful to
have a towel or brush (or whisk broom) to wipe off your body or your feet, and it is
always good to have water not far away.

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14. When, Where, and How Long to Bounce


When is the best time to bounce? Where is the best place? What is the optimal duration
for a rebounding session?
The answers to these three questions depend on a number of inter-related real world
considerations. With respect to the When, what are your options? Do you have time in
the morning, the afternoon, the evening, or the night? With respect to the where
question, what types of venues do you have access to? Weather permitting, can you
bounce outdoors? If you are going to be indoors, where is there enough space? And when
is that space available? As for optimal time, just how long will sufficient space be
available in the place that you choose to bounce?
All I can offer here are some generalizations and a rule of thumb, which is this:

Bounce when and where you can, for as long as you like, but make sure
you get in a Daily Bounce of at least ten to fifteen minutes a day, on
average, over the course of a week.

With respect to the three variables of when, where, and how long, you may have to make
sacrifices. If you want a longer session, you may not be able to bounce outdoors, or in the
family room, or wherever it is that is your first preference. Similarly, if there is a specific
time that is your absolute favorite time to bounce, or maybe the only one you can fit into
your schedule, then youll just have to take whatever is available whatever you can
make work during that time slot. And if there is a particular place that is your absolute
favorite place to bounce, you may have to bounce there at a time or for a duration that
isnt your first choice. As an old friend of mine once said, when you compromise, you
harness.
Sometimes I wish this were more straightforward, and that there were definite set-instone rules about when, where, and how long. But the real world is full of infinitely
variable needs, preferences, and requirements, and what will work for you will not
necessarily work for anyone else, and vice-versa. So find a way, your way, the way that
works for you so that you can make sure you get in a Daily Bounce.
Lets look now at some generalizations with respect to the when, the where, and the how
long of rebounding.
When to Bounce
Exercise books often assert the importance of establishing a regular time for your
workouts. For some people this does indeed work best: find a time of the day when you
are usually, regularly, or almost always free, and set aside that time for at least your
minimum length daily bounce. In this way, as a regularly scheduled activity, you and
your body will soon grow used to rebounding and even come to expect it at this time of
day or night.
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If this method works for you, great. But for many people, life is more chaotic than that,
and rebounding, like everything else, will have to fit in when it can. But dont make the
mistake of waiting until the end of the day and then being too tired. Make rebounding a
priority, at least during your initial explorations, so that you can see for yourself whether
a Daily Bounce has the benefits proclaimed in this book. Be empirical, and be
disciplined. Once you get what rebounding can do for you, it will become easier and
easier to make sure you fit it in every day, or nearly every day.
Exercise books also usually point out that you dont want to exert yourself too intensely
after a heavy meal. Not only does this hold true for rebounding generally, but because
people have a tendency to underestimate the physical power and effect of rebounding,
you have to make extra certain to pay attention to this general warning.
Bouncing tends to activate the digestive system, so please take that into account in your
plans as well. This may be more of a where then a when issue, but be aware that you
may need to go to the bathroom quickly at a certain point during your Daily Bounce.
Having to urinate about ten minutes after you start bouncing is not uncommon.
Sometimes, more than urination will be called for! If you have to interrupt your Daily
Bounce to take care of personal needs, thats fine. Just get back on the rebounder as soon
as you are ready.
As to when during the day, some people like to exercise early in the morning, others later
in the evening. Everyone has their own cycle, with some of us being more lark-like and
others of us being more owl-like. Once again, use the rule of thumb of When should I
most often bounce to make sure that I get in a Daily Bounce?
If you bounce early in the day, make sure that your body is sufficiently
warmed up, either by taking a shower or bath, by doing some other physical activity (like
stretching or walking), or by going nice and slowly during the beginning of your Daily
Bounce. In other words, it is perfectly fine to warm up on the rebounder itself, especially
if you do some Breathwork Bouncing and Bodywork Bouncing, as described in Chapter
20s Catalog.
I like to bounce in the late afternoon, after I have already gotten in a good days work on
my computer. Rebounding almost always gives me a lot of energy, and in this way I am
alert and fresh for the evening. (See near the end of Chapter 25 for a description of the
vestibular system and its effect on general arousal.) A friend of mine bounces late at night
and has no problem at all going to sleep after she does so, but I suspect that for some
people late night rebounding will result in some difficulty in falling asleep.
With respect to other exercise, I like to bounce after I have lifted weights or done yoga.
In both cases, I always feel that rebounding speeds the recovery time from these other
kinds of exercises and amplifies their benefits as well. In general, rebounding is a great
way to take some time off from and de-stress from other exercises, especially intense
ones. Lance Armstrong, are you listening?
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You do not have to do all of your rebounding in one session each day. One friend of mine
keeps his rebounder out in his living room and every time he walks by it he gets on for
about two minutes. Using a rebounder like this is very different than undertaking
rebounding as a focused athletic or transformational activity, but it will nonetheless
provide basic immune system, aerobic, stress reduction, and dose-of-daily-fun benefits.
Sometimes Ill bounce for just two or three minutes soon after I wake up in the morning.
Given the increased energy and alertness I feel, Im always glad I did so.
Where to Bounce
Intimately connected to the issue of when is where? Some people will have plenty of
options for where to bounce, being limited only by the necessary safety and minimal
amount of room requirements previously described in Chapter 11. (The bottom line there,
as you recall, is that you need enough room to be able to extend your arms fully out, and
fully over your head, while you are in mid-bounce, and you need a floor and structure
that can handle the force of rebounding.) You may have a perfect place in your home,
indoors or outdoors, for bouncing, but only have unfettered access to it for a limited time
each day. Be wise, be crafty, and be persistent, and the right opportunity for you to
bounce will show up each day.
Whether to bounce around others or bounce in private ties in here. Some of us dont mind
if others are around, but others of us, in truth, like to bounce by ourselves. Rebounding
does make a great social activity, and I personally like bouncing with other people who
are bouncing or just when others are around, but there are people I know who are only
comfortable when they bounce alone. And thats just fine. It just might make it a little
harder to get to bounce where you want to and for as long as you want to if you are one
of these people.
My personal favorite place to bounce and this is one of the great advantages of living in
Northern California is outdoors on my deck when the sun is shining. I have an outdoor
sound speaker, I put my favorite music on, and despite what my neighbors might think
about hearing some of the same albums over and over again, my daily bounce time goes
by quickly and enjoyably nearly every single time. But, of course, sometimes outdoors
isnt a possibility like in the rain, or in the cold, or in the dark and during those times I
bounce indoors. I should add that it is possible for me to bounce outdoors when it is
already dark if I turn on our outdoors lights, but my experience has been that unless it is a
particularly warm night, bouncing in the illuminated dark is not nearly as nice as
bouncing in the daylight.
As described elsewhere, I have found it very useful to have a pair of wireless headphones
available for those times when I am bouncing indoors and there are other people around
who dont necessarily want to be subjected to my musical choices. Indoors also typically
poses space problems, but often it is possible to rearrange furniture and objects just
enough to make it possible to bounce. Once again, human creativity and ingenuity should
never be underestimated.
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I also like rebounding in an entirely different where, that is, wherever it is that I happen
to be when Im traveling or on vacation. Yes, it is a bit of an effort to bring my rebounder
with me, especially if I have to fly, but honestly, I dont like to go more than a few days
without rebounding, especially if Im being subjected to the stresses of travel.
Rebounders have several travel-specific benefits. These include its ability to stimulate the
digestive system and keep elimination on track, and the way it boosts the immune system,
which is particularly beneficial if you sleep poorly on the road or if you have to deal with
the increased germ exposure level that is part of airplane travel. Think about getting a
folding rebounder (see Chapter 12) if taking it with you when you are traveling sounds
appealing or likely to you.
In the past year, I have been able to rebound in the town of El Portal, not far from
Yosemite National Park, on the veranda of a hotel room directly facing onto the Merced
River. I have also rebounded on a deck in Mendocino, California, right on the coast,
looking directly at the ocean. Sunsets over the ocean never look better than when you are
rebounding! And then there was rebounding at the Burning Man Festival, held deep in
the desert of Nevada. I could only bounce there during the first few hours of the day;
otherwise, it was just too hot. You might be surprised at how handy the shade from an
RV can come in during such circumstances.
Ultimately, where to bounce is a matter of what you like, and what is available. Try to
find some place in or around your home that usually works, and then look for a few
alternative locations to spice things up when you have the opportunity.
How Long To Bounce
You should bounce as long as you like, or as long as you can. Here again is the basic rule
of thumb:

Bounce when and where you can, for as long as you like, but make sure
you get in a daily bounce of at least ten to fifteen minutes, on average,
every day.

But what, exactly, does this mean, especially the phrase at least ten to fifteen minutes,
on average, every day?
Daily doesnt mean that you have to do it every single day and never ever miss. What it
does mean is that on a good 5 or 6 days of every week, you will be rebounding for at least
ten or fifteen minutes. If you are doing anything less than that, then you are probably
denying yourself even the most basic benefits that rebounding has to offer. In my
experience, anyone who has really demonstrated the benefits of rebounding to himself or
herself will indeed find a way to rebound pretty much every day.
In this sense, rebounding becomes more of a way of life than an exercise that you go
out of your way to do. Indeed, it becomes part of the way that you do things, and as a
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result of regularly bouncing, because of the health and well-being benefits, youll find
that the total number of other things that you can do in your life increases. Its pretty
simple: if you feel better, have more energy, and get sick less, even if you have to pay a
time price to do it, that price is well worth it.
Note too that the term ten to fifteen minutes, on average, every day, is used here. While
it is definitely preferable to bounce every day or nearly every day (in this way, the
immune system benefits will be most likely assured), for some of us this goal is just too
impractical. Some people will only be able to bounce three or four times a week. If that is
your situation, then make sure, that on average, you are rebounding at least a good tem to
fifteen minutes a day, which means that if you do three sessions a week, then each of
those sessions should be about twenty-three to thirty-five minutes long. That may seem
like a lot if you are reading this book straight through and have hardly yet spent any time
on a rebounder, but dont let it scare you. Rebounding is inherently so much fun, so easy
to do by yourself, and so good for you, that a half hour is nothing, really, if all you can is
three sessions a week. Again, it is better if you can rebound every day, or nearly every
day, but if you cant, then youll have to make it up in volume (of minutes) during the
days when you can bounce.
But what, really, is optimal? Once again, this will differ for each person. What are your
goals in taking up rebounding? What is your current health and fitness level, and what
would you like it to be? Do you have any particular rehabilitative goals that you are
aiming at? Do you just want to make sure you get the minimum immune system boost, or
are you aiming at total transformation through rebound exercise?
For most people, a Daily Bounce of ten to fifteen minutes a day will produce substantial
benefits. If you want to spend less time, you could bounce for just five or so minutes, but
then you shouldnt expect very much from your rebounding. If you want to spend more
time, then like me, you might want to shoot for a period of days in a row where you
bounce for 45 minutes a day, or even an hour, to see what impact that has on your body
and your mind.
If you get into any of the inner work approaches described in Chapter 29, and your
rebounding and your meditation or other inner work have become one, then it may be
appropriate to bounce for even longer. There are times when its nice to not have any
time limits, especially when you are feeling good and in a nice environment, and then just
let yourself bounce as long as you want. In this sort of bounce trance, time can pass
extremely quickly and pleasantly.
A good solid workout, covering aerobic fitness, immune system boosting, as well as a bit
of breath and body work, can be done in a half hour. A half hour is also, of course, the
amount of time that a typical TV program takes, and for those who like to keep up their
Daily Bounce with a daily dose of TV, watching a half-hour program while doing a
rebounding workout is a great way to go.

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While bouncing is truly wonderful, it is important that you dont bounce for so long that
you have no time for other, regular gravity-based, exercise, including walking and
whatever else you like to do. In other words, dont become too used to only rebounding. I
like to make sure I get in some walking and some biking, as well as a bit of weight
training, on a regular basis. When were not on the rebounder, we have to remember that
we have to deal with gravity the way we normally experience it, and you dont want your
body to forget how to easily and smoothly do that as well! (See Chapter 24 on the
Principle of Adaptation and Re-Adaptation.)
Finally, although this has been said several times elsewhere in this book, it is very
important not to bounce for too long when you are just starting. Recently a friend of mine
who once ran a very famous retreat center for ten years got himself a rebounder. I gave
him a call to see how he was doing, and he admitted that he had gone too far, and that all
the muscles that he used to oppose gravity were darn sore. This happened even though
I warned him to go slow!
The problem, of course, is that once we like something, we want to do a lot of it right
away. But because rebounding is fun and easy, people tend to underestimate its impact on
the body. Once again, then, when you first get a rebounder, be kind to yourself, and work
your way up 3 or 5 minutes every day or two until you hit your time goal. There is no
need to start rebounding 30 minutes a day during your first week, and if you do try for
that, you are likely to get sore, disappointed, and give up. So be smart, go as slowly and
gently as you can stand, and in a very short while you will be up to the Daily Bounce
time that you desire.

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15. Breath & Body Awareness While Rebounding


Breathe, breathe in the air; dont be afraid to care.
Pink Floyd
Breath has often been called the master key to health and healing. Breath work is at the
core of many health and well-being disciplines, including yoga, tantra, meditation, and
martial arts. No one denies that better breathing breathing more fully, deeply, and
diaphragmatically is of vital importance for the optimal health, healing, and energizing
of the human body and all of its systems and structures. Although there may be
disagreements as to precisely the best way to breathe(see below), there is no
disagreement about the basics of better breathing: deeper, regular, breathing that mainly
engages the diaphragm, with full inhalations and exhalations.
Rebounding seems to naturally nearly automatically invite people to become more
aware of, work with, and then improve their breathing. If you place some of your
attention on the breathing process while rebounding, any sub-optimal breathing patterns
that you have may quickly fall away, at least during the bouncing session itself. Over
time, you may find that you are breathing better even when you are not rebounding.
There are some individuals who regularly rebound but who pay little or no special
attention to their breathing, and this is just fine. Yes, there may be even more value for
such folks if they also focused on their breathing, but some people are just not naturally
oriented to doing any kind of breath work, and the very fact that they are rebounding at
all will have at least some positive effect on their overall breathing profile. It may also
well be that those who see no changes in their breathing, or who choose not to focus on
breathing, are already better breathers, and therefore might not need to take advantage
of what rebounding can add here.
Keep in mind, as well, that pretty much everyone who rebounds will experience the
general cardio respiratory and cardiovascular improvements that go along with any kind
of regular and challenging aerobic exercise. These cardio respiratory and cardiovascular
improvements will be covered in Chapter 25.
Why Better Breathing is Crucial For Health & Well-Being
Why is better breathing so good for you? We will turn to specific instructions for better
breathing in a bit, but first consider these four reasons as to why breathing is so
absolutely critical for human beings:

The importance of taking in oxygen and releasing carbon dioxide.


The connection between breath, mind, and emotions.
The necessity for and benefits from a fully flexible and articulated structural
system.
Taking in more than just oxygen, letting out more than just carbon dioxide.

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Note that the first of these four reasons is agreed to by everyone; the second and third are
generally agreed to, but considered somewhat skeptically by standard science; and the
last, while very real and obvious to many holistic health professionals and practitioners,
is completely ignored (or more frequently, simply denied) by the conventional medical
paradigm.
The importance of taking in oxygen and releasing carbon dioxide. Better (fuller,
deeper, diaphragmatic) breathing brings more air into the body, along with more oxygen,
airs most critical component. Similarly, fully breathing out rids the body of carbon
dioxide, our chief metabolic waste product. The cellular mechanics of why human beings
need oxygen to function, and need to get rid of carbon dioxide, are well studied and well
known. (Oxygen is necessary to convert glucose into energy, and carbon dioxide is the
waste product that results from this reaction. Note that the air that we breathe in is
typically 4% higher in oxygen and 4% lower in carbon dioxide than the air that we
breathe out.) Suffice it to say, without breathing, without taking in oxygen, without
getting rid of carbon dioxide, we die, while cutbacks on the amount of available oxygen
quickly result in decreased body and brain functioning.
The connection between breath, mind, and emotions. Many books on breathing, as
well as many ancient and modern spiritual systems, point to the connection between
breath and emotions. Recent writings have particularly focused on the fight or flight
mechanism. We learn to hold our breath when we are frightened, and we eventually
forget that we dont have to hold our breaths quite as often or as long as we tend to. At a
certain point, dysfunctional breathing patterns can lock in, that is, become both
neurologically and physically imprinted.
Interestingly, the great Freudian disciple Wilhelm Reich claimed that neurosis was
always linked to incomplete breathing patterns. (Reich went further and stated that
anyone who did not breathe fully, completely, and smoothly was by definition neurotic
and incapable of experiencing a full orgasm! Such talk, among other things, resulted in a
great deal of trouble and an unhappy end for Reich.) Today, contemporary practitioners
agree that full, deep, regular breathing is associated with relaxation, peace of mind, and a
feeling of being centered, calm, and present.
The necessity for and benefits from a fully flexible structural system. It is impossible
to fully breathe in and out without a physical structure that is open and flexible enough to
accommodate such breathing. That is, better breathing and a fully functioning and
flexible structural system from bones to muscle to connective tissue go hand-in-hand.
Similarly, full breathing also yields the benefit of internal organ massage, that is, as
your breathing musculature, especially your diaphragm, contracts and expands, the
various internal organs, including your heart, spleen, liver, and even your stomach and
intestines, are stimulated and in effect given a good internal rub-down. (Studies on heart
disease and breathing suggest that good breathing habits may contribute towards
preventing heart disease.)

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Many people dont breathe fully because they cant breathe fully. They stop short,
usually on the in-breath, because to breathe in more fully is to have to expand to the point
where they encounter discomfort, resistance, or outright pain. The extreme case of this is
when we have fully exerted ourselves and get a stitch in our sides, or when we have a
rib or vertebrae out of place and may benefit from a chiropractic adjustment. For many
people there is a lack of full breathing simply because they have unconsciously restricted
themselves to avoid any possible pain or discomfort that might be caused by more fully
pushing out, extending, or stretching out their physical structure. Fortunately, in perhaps
most cases, the best way to move through such blocks and constrictions is simply to
breathe into and through them, thereby expanding the bodys capacity for fuller
breathing.
Taking in more than just oxygen, letting out more than just carbon dioxide. Some
feel that when you breathe in you not only bring more air and its most critical component,
oxygen, into your system, but that you also energize your body with a type of subtle
energy variously known as chi (or ki), prana, orgone (Recihs term), od, bio-energy,
kundalini, life force, Holy Spirit, vital force, and so on. Similarly, when you breathe out,
some claim that not only are you discarding harmful carbon dioxide, but that you are
cleansing and purifying your mind and body of negative thoughts, emotions, energetic
complexes, physical holding patterns, and of course, subtle energy waste products.
A simple way to work with this is to say whatever it is that is bugging you or bothering
you whenever you breathe out, and to state what you want every time you breathe in.
You can do this aloud with just a word or two, or do it silently. In this way, you can
coordinate your psychological intention with the physical elements of the breathing
process.
The arguments about the existence of subtle energy are long, complex, and hoary, and
there is no need to discuss them in any detail in this book. It is just worth considering,
however, that there might be something to the thousands of years of claims that have
been made and experimented with in this area.
Better Breathing Generally
There is much that students and teachers of better breathing agree upon, and a good deal
that they do not agree upon. What everyone seems to agree upon is this:

Although breathing is an autonomic function, and continues automatically without


any conscious effort or attention, it is also possible to voluntarily affect and
improve our breathing, both in the short-term through conscious focus, and in the
long-term through letting go of or undoing our bad habits and dysfunctional
patterns (or, as some say, by uncovering our natural, inherent, essential, breath)
There is more to breathing, physiologically, than many of us realize, e.g., there
are actually three (or four) diaphragms involved in breathing (a vocal diaphragm
between the base of the tongue and the trachea; a pelvic diaphragm with its
associated urogenital diaphragm; and the main diaphragm, which is what we

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usually think of as the diaphragm, in the center of the torso, below and directly
attached to the heart), as well as several different sets of muscles involved in
breathing (the primary respiratory muscles including the diaphragm itself, the
abdominals, the intercostals muscles that expand the rib cage, and the secondary
respiratory muscles include, from bottom to top, the pectoralis minor, the
trapezius, the sternocleidomastoid, and the scalenes)
Diaphragmatic breathing (sometimes called belly breathing) is the most
efficient and effective way to breathe (for reasons having to do with gravity,
blood flow, the lungs, and oxygen exchange) and is where most breath work
appropriately focuses; to facilitate this, we must be willing to let our bellies go
as we breathe, regardless of how we think we may look, a point made in several
places throughout this book
Many people do not exhale completely, but instead grab for breath before the
exhalation is completed, and also do not allow for a beneficial pause after
exhalation
Muscular tension in the abdomen, chest, throat, pelvic, or anal area can distort or
prevent full breathing, that is, the more relaxed we are throughout our entire body,
the better our breathing will be
For the most part, we should breathe through our noses, complex structures
designed to optimize the delivery of oxygen to our lungs; however, there is
nothing wrong with breathing through the mouth when we have peak breathing
needs during, for example, intense exercise (including running in place or
jumping rope while rebounding)

Where there is less agreement is on issues such as the relationship of length of in-breaths,
out-breaths, and pauses after each. Ancient and modern texts on pranayama (a Sanskrit
term meaning restraint or control of prana) go into great detail on theory and exercises
for alternate nostril breathing and extending the pause after inhalation or exhalation.
Other breathing systems abound, including those associated with different types of yoga,
meditation, and alternative healing. Taken together, there is no general agreement here
among these systems as to the best way to breathe other than that in-breaths and outbreaths should be long, regular, and deep, should primarily focus on the diaphragm, and
that a pause after exhaling is probably beneficial (there are physiological and cellular
respiration reasons for this as well as psychological ones).
Better Breathing While On the Rebound: the Big Picture
A body that breathes more deeply and fully is a healthier body, and this holds true
regardless of what medical or metaphysical paradigm holds sway in your mind.
Experientially, then, not only is the following equation usually true for most people:
Better Breathing (fuller, deeper, diaphragmatic) Healthier, Happier Individual
But this equation is true as well:
Rebounding naturally and semi-automatically Better Breathing
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By the power of transitivity vested in me, therefore:


Rebounding naturally and semi-automatically Healthier, Happier Individual
To quote H. Ross Perot: It's just that simple. But lets take a bit of a closer look, both at
the formulation of these equations and at how you can begin to implement this wisdom in
your own rebounding sessions.
Mechanically, (Semi) Automatically, Breathing Better
In the equation Rebounding naturally and semi-automatically Better Breathing, the
phrase naturally and semi-automatically may stand out a bit. It is written this way to
make two points. First, your rebounder naturally acts as a kind of large, mechanical pump
to bring more breath and oxygen (and subtle energy?) into your system, and to induce
larger, fuller, out breaths. As we bounce our entire physical structure flexes and stretches,
and as we flex and stretch we cannot help but breathe more deeply.
But how, exactly, does the rebounder act to mechanically induce you to breathe better,
that is, more deeply and more fully? Try an experiment: stand up (if you are sitting
down), and jump up an inch or so into the air and notice what happens to your breath as
you hit the floor (that is, as you land not on a springy rebounder mat, but on a regular,
non-giving, hard, floor). Whether or not you breathe in as you jump up, you will find that
to some extent you exhale as you hit the ground. Simply, the air is mechanically pressed
or pumped out of you as you hit the ground. Now do the same thing, but this time put
your hands on your abdominals. When you land, you will feel that your abdominals tense
to some degree as your diaphragm contracts up and inwards in coordination with the
exhale that naturally accompanies hitting the floor.
This same phenomenon in a somewhat different way happens on the rebounder. As
you descend and hit the mat, and then suddenly reverse directions, the rebounder
will mechanically induce or invite you to breathe out more fully. Note, though, that
except for one particular type of Breath Work Bouncing (see Chapter 20s Catalog), you
will not be exhaling intensely each of the ninety or one hundred times that you typically
hit the mat in a single minute.
Instead, whatever your overall breathing pattern is, that is, however many up and down
cycles you tend to complete for each in-breath and each out-breath, you will find that
during some part of your out-breath (regardless of how many bouncing cycles that
encompasses), you will be mechanically induced, invited really, to exhale more fully and
deeply than you otherwise would have. In other words, however deeply you normally
would have exhaled, the pumping action of the rebounder will probably assist you to
exhale just a little bit more deeply at some point during your exhale cycle.

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Go ahead and allow, and even consciously cultivate, this full exhalation. Then, having
been more fully emptied out than normal, you will tend to breathe in more fully as well.
Over time, this ongoing gentle mechanical nudge to exhale more fully leads you to better
breathing on both the exhalation and the inhalation parts of the breathing cycle. Note that
it may also be that during the upwards part of each bounce there is a natural and
automatic tendency to pull in more air for inhalation. This tendency can be explained
mechanically, muscularly, and in terms of air pressure differential.
The power of the rebounder to naturally induce deeper breathing can also be seen when
you have done a particularly fast or intense aerobic bouncing set, leaving you a bit out of
breath. If you keep moving your body, if you keep bouncing up and down, you will very
quickly and naturally find that your breath evens out and returns to normal.
Paradoxically, this return to normal seems to happen even more quickly if you continue
to move your arms as part of performing a Bounce Type that suits you. (Again, see
Chapter 20s A Short Illustrated Catalog of Bounce Types.) Keeping the whole body
moving by pumping with the arms seems to take the burden off of the breathing system
as ordinarily used, thereby allowing a faster return to normal. In this way, you can use
your mind to direct a part of your body other than the part that is exhausted to help the
exhausted part to recover more quickly. Does this seem like cheating somehow, that if
there is an oxygen debt there is an oxygen debt and there is nothing you can do about it?
Perhaps, but there may be more to the power of the rebounder to work with breath than is
obvious at first, and its simple mechanical powers may enable us to do extraordinary
things with our bodies.
Why is the term semi-automatically used in the above equation? Even though the
rebounder will naturally entice, invite, and even induce you to breathe better, more fully,
and more deeply, it is all to easy to turn down this invitation, that is, to subconsciously
resist these new openings and to allow previously existing patterns to continue to control
breathing. In other words, it is not an absolute guarantee that bouncing will automatically
improve your breathing. As a semi-automatic function, however, with just a little bit of
effort on your part, rebounding may easily help you improve your breathing. If you give
yourself, your existing physical structure as well as your energetic patternings, just a little
bit of a nudge in the right direction, then you may find yourself easily and naturally
experiencing better breathing when you are On the Rebound.
Better Breathing While Rebounding
As described above, your rebounder will mechanically assist or invite you to exhale more
deeply and fully at some point during your breathing cycle. There is, however, even more
that you can do to consciously breathe better on a rebounder, and gain the many benefits
of doing so, as follows:

First, place your attention on your breath and body awareness: When you
first step onto your rebounder, place your attention on your body and the way it
breathes; with just a little bit of initial focus and attention, you may soon be able

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to allow and lock in the better, fuller, breathing patterns that are naturally drawn
out by, induced by, and that want to take place on, a rebounder;
Second, relax your body from your neck and shoulders to your pelvis and
abdomen: pay special attention to your neck, shoulders, pelvis, and abdomen;
what you are actually aiming at relaxing is the entire internal body cavity that
goes from your pelvis and sacrum all the way up to your neck and shoulders,
including your back, chest, and sides; it is particularly helpful, though, to focus on
first relaxing your neck and shoulders (with your shoulders coming back and
down, and your chin pointing slightly down and gently tucking in), and second,
your pelvis, perhaps tucking it under just a bit, all the while keeping your
abdomen soft; the key, here, is to relax so that your body can, of its own accord,
find, uncover, or rediscover its own essential breathing pattern;
Third, fill all of yourself up and out, leading with your belly-button: fill up
your torsos inner body cavity with as much breath (and energy!) as possible,
stretching your body out in all directions, beginning with the full expansion of
your belly (your central diaphragm, a tough dome-shaped muscle, is flattening
down here and pushing out your abdomen), making yourself longer and more
open, as you then fill up the middle of your torso, and finally your chest;
importantly, forget that you have something called a waist (an artificial
construct of the fashion industry), and instead allow and invite your entire torso
your entire inner body cavity from your pelvis through neck and shoulders to
slowly and deeply fill up and expand outwards with as much breath as possible,
leading with the belly button; and
Fourth and finally, empty all of yourself out by fully expelling that breath:
just let go of your deep in-breath your body will relax and your belly will
contract back in (as your central diaphragm returns to its original position) as you
take about as long, or perhaps a bit longer, to complete the exhalation, all in a
natural, rhythmic, pattern, with the exhale being assisted by the mechanical nature
of rebounding; you may want to apply just a bit of muscular effort to contract our
abdomen at the very end of the exhalation, and then pause for a brief moment
before you begin the next inhale; note though, as my friend Harmon Hathaway of
Alignment.org points out, it is not necessary to empty every last bit of breath from
your body, because retaining some breath helps your structure remain more erect
and enables it to become larger and more expanded over time.

If you position your body in this way, first relaxing your shoulders, neck, pelvis, and
abdomen, and then expanding from the belly-button all the way up and out, and finally
relaxing fully and letting the breath out, the rebounder will help you to do the rest. You
do not have to worry about synchronizing your breathing with your bounces or with your
feet hitting the mat, and you do not have to specifically arch or tuck your pelvis back and
forth (although a gentle tuck in the middle of ongoing rebounding often enables even
better fuller breathing), or otherwise specifically direct how the breath goes into and out
of your body. Instead, just fill up your entire inner body cavity, leading with your belly
button and expanding outwards, allowing the air to go in and out of your body as you
bounce, and then let all of that air out, relaxing fully, and perhaps pausing for a second or
less at the end of the exhalation.
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When to do Breath Work on the Bouncer


Breathing fully while you bounce is something that you can strive for during all of your
bouncing. But be gentle with yourself. Bring yourself back to your breathing whenever
you can, making sure that your neck and shoulders are relaxed, that your pelvis is
relaxed, and that you are allowing yourself to really open up to full, deep, breathing on
both inhalations and exhalations.
Although there are times when you will specifically be focusing solely or only on better
breathing bouncing very, very gently while noticing and working with your breathing is
a great way to warm-up or warm-down there are many other times when you will
incorporate your awareness of your breath and body into other bouncing exercises.
For example, of all my Basic Bounces (see Chapter 18), it is Running in Place that tends
to give me the most thorough and intense workout, both aerobically and structurally.
When I first started running in place, especially if I was listening to music with a fast beat
and moving my knees quite high, I was so breath challenged that I forgot to focus on
better breathing. Over time, however, I discovered and then remembered to stick with the
breathing practice described above, and now I can breathe big all the way through a
very intense Running in Place sequence. Here, when I paid no attention to my breath, I
found things a lot more difficult, but as soon as I began to apply the same breathing
practice that I had already been applying during other types of bounces, my experience
rapidly improved.
Over time, you may find that you go through entire bouncing sessions breathing far more
deeply than you did at first. Eventually, your body will get used to this better breathing,
and will begin to re-pattern itself so that you find that you are breathing more fully during
your ordinary, day-to-day, non-bouncing, activities. As will be described later, in Chapter
20s Catalog, there are specific Breathwork Bounces and Bodywork Bounces and patterns
that you can do to work with your breath in an even more focused and conscious way. As
a general principle, though, cultivating breath and body awareness through all of your
rebounding as described in this chapter breathing fully, breathing big and deep will
pay remarkable health and well-being dividends in the long run.
A Quick Summary of Better Breathing on the Bouncer
A simple summary of the information and advice put forth in this chapter may be useful.
Heres whats most essential about breathing and the bouncer:

Better breathing is vitally important, and easy to do on a rebounder


The mechanical, pumping, nature of the rebounder will naturally entice, invite, or
cajole you to exhale more fully, leading to deeper, fuller breathing overall
As you bounce, relax your shoulders and neck above and your pelvis below
Place attention on your breathing as you relax, and allow your body to fill up and
expand in all directions with air, breathing deeply, leading from your belly button,
abdomen, and diaphragm,

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Then let all that air out, exhaling deeply and completely, all the while keeping
your shoulders and neck above, and your pelvis below, relaxed
Stay aware and repeat, applying this better breathing to as much of your bouncing
as you can and is appropriate

One Last Way to Look at Breathing and Bouncing


One of the most valuable books on breathing that Ive read is Dona Farhis The Breathing
Book: Good Health and Vitality Through Essential Breath Work (1996). In a section
entitled Breathing and Your Relationship to the Earth, after pointing out that being
human necessitates standing upright, in gravity, on the earth, she distinguishes three
possible patterns: propping, collapsing, and yielding. It is the third of these she says we
should aim for, and she describes it this way:
Yielding happens when we give the weight of our body to the earth but at the
same time maintain enough integrity through our structure that we receive the
rebound of gravity up through our bodies.
The rebound of gravity! Isnt that just perfect? After stating that this yielding pattern is a
dynamic one that reflects breathing with ease and effortlessness, she concludes as
follows:
The more you give the weight of your lower body into the earth the more gravity
will effortlessly rebound through the body, creating an upward lift through the
entire torso. When you yield you stand as a conducting rod between heaven and
earthYielding can be practiced whether standing, sitting, lying down, or in
motion.
Or, I would add, when rebounding (or when in motion through rebounding). As you
bounce, then, practice yielding and better breathing simultaneously, and see whether you
too can feel the rebound of gravity.

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Part IV:
The Daily Bounce Manual Part 2
(How to Bounce)
15. Give Yourself a Lift: 4 Primary Propulsion Mechanisms
16. Putting Your Best Feet Forward: Foot Factors & Variables
17. Intuitive Rebounding:
Natural Movements, Basic Bounces, Simple Routines
18. Terminology & Types of Bounces
19. A Short Illustrated Catalog of Bounce Types

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16. Give Yourself a Lift:


Four Primary Propulsion Mechanisms
How, then, does one actually bounce? This might seem like an odd question, especially
as we are already up to Chapter 16 of On The Rebound, which is also the beginning of
Part II of the Daily Bounce Manual.
So, is rebounding itself so simple that it needs no explanation? Or is the act of bouncing
complex and nuanced enough so that by itself it reasonably merits one or more whole
chapters?
The answer is: both. On the one hand, it is absolutely true that you dont really need any
instruction on how to actually bounce. Just get on your rebounder, start moving your
body bend your knees slightly and start rocking back and forth, or push off gently
down, through, and from your feet and you will indeed begin to bounce up and down
(whether your heels and the rest of your feet leave the mat or not depends on how much
force you use). Add your arms, moving them however you like, and voila, you are
rebounding. It couldnt be simpler, and you definitely shouldnt let the details in this or
the next chapter bog you down.
On the other hand, if you want to know more there are many subtleties to actually
bouncing, or put differently, there are many options that you have that you might want to
be aware of. Once again, the ultimate criterion for this book is what works best. I believe
that if your options are pointed out to you and you know what they are, you are more
likely to choose what will work best for you. (Which means you will have a better
rebounding experience, are more likely to stay On the Rebound and continue with a Daily
Bounce, and more likely to tell others about rebounding. In this way, together we can
quickly create a healthier, happier, world.)
In my view, the best way to get the available options across to you, in both this and the
next few chapters, is through the channel of your own experience. Im therefore going to
suggest a series of simple exercises or experiments for you to perform. Most of them will
take only a minute or so to read, understand, and perform.
The idea is to get the feel for what is being suggested, not to necessarily experience it in
its purest form. When you are regularly rebounding, the various options explored in this
and the followings chapter will all be mixed-up and combined in ever-changing patterns
anyway. So just focus on the general feel for the different options available to you, and
later on you will be able to work with them more consciously and specifically, if you like.
The Anatomy and Timing of A Single Bouncing Cycle
What is it, then, to bounce? According to Dictionary.com, the very first definition of
bounce is To rebound after having struck an object or a surface. Similarly, the very
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first definition for rebound is To spring or bounce back after hitting or colliding with
something.
When rebounding, we hit, collide with, strike, or just land and press into the mat of
the rebounder with our feet.* The mat then transfers our energy into the springs, which
first stretch out, and then spring back into their original shape. As the springs do this,
they transfer the energy put into them back through the mat, which then pushes, forces, or
impels our feet, and with it the rest of our body, in an upwards direction. From the
perspective of our feet and body, the following stages occur in any one bouncing cycle:

we reach a maximum height, and then, pulled down by gravity, our feet make
initial contact with the mat
our feet and body weight descend through the plane of the mat as the springs
stretch out
the springs reach their maximum extension, and then start contracting back to
their original shape as our body first reaches its maximum point downward, and
then reverses directions and starts rising
our body start heading upwards, and depending on how much force we are
bouncing with and what we do with our feet, we may leave the mat entirely
we reach a maximum height, and then, pulled down by gravity, our feet once
again hit the mat

Figure __ illustrates a single bounce cycle, starting at the maximum height reached from
the previous bounce. It consists of 21 still video images taken 1/30th of a second apart.
Here, it took 7/10ths of a second to go through one bouncing cycle. Note how far the
springs stretch out at the bottom of the bounce.
Typically, when rebounding, we bounce up and down between 90 and 120 times a
minute, that is, in each minute we experience about 90 to 110 full bouncing cycles. If you
bounce very high, or otherwise create a lot of hang time, it is possible to bounce as
little as 80 times in a minute, and if you bounce very fast, with feet barely leaving the mat
or not leaving the mat at all, you can get in up to about 140 cycles in a minute. (It is
possible, of course, to leave some of your feet in contact with the mat during the entire
time you are bouncing, that is, you can lengthen the time of mat contact pretty easily. The
above discussion mainly concerns bouncing when your feet both leave the mat, that is, it
does not concern what was traditionally defined as the health bounce, as described in
Chapter 19.)
On average, though, we can say that most people bounce about 100 times per minute.
This means that a typical bouncing cycle is 60 seconds divided by 100 cycles, or sixtenths of a second per cycle. Obviously, there is a lot going on in this six-tenths of a
second!
*

For purposes of this chapter, we will ignore abdominal exercises (V-ups) done on the rebounder,
assisted bouncing, and any other type of rebounding that does not primarily use the feet to land
with when bouncing.
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Fig. __: A single bouncing cycle taking .7 seconds

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Interestingly, when broken down a step further (based on videotaping myself and
watching many up and down cycles), it turns out that typical bouncing consists of about
3/8ths of a second when you are in contact with the mat, and about 2/8ths of a second
when you are in the air. (Add those two numbers together, and you get 5/8ths of a second,
which is equivalent to .625 a second, which is very close to the six-tenths of a second per
cycle average mentioned above.) Individuals of different weights, with different quality
bouncers, springs, and mat tensions, may find somewhat different results here. As they
say online, YMMV (your mileage may vary).
A higher bounce, or a bounce with more hang time, can add a bit of time to the total
cycle, bringing it up to .7 seconds, as illustrated in Figure __, or up to .75 or even .8
seconds (although this is difficult, at least for me, to achieve). Note that if you do manage
to bring it up to .8 seconds, you will have added an extra 2/8ths (1/4) of a second to the
amount of time typically spent in the air. We may be dealing with small differences here,
but these small differences can have tremendous psychological and perhaps even physical
repercussions. Learning to lengthen your hang time is a fascinating and rewarding
process, and will be discussed further in Chapter 29.
Now that we have taken a first look at a single bouncing cycle, the rest of this chapter and
all of the next one will focus on two critical questions that set the stage for the whole
bouncing process:

How do we generate the force that propels us through each bouncing cycle?
What happens with our feet as we bounce?

Four Primary Propulsion Mechanisms


While a rebounder may psychologically seem like a perpetual motion machine (see
Chapter 22 for a further discussion of this notion), in fact it is not. If your body does not
generate some force, energy, motion, or movement, you simply will not bounce. (To
some extent, of course, the mere fact that you are breathing will induce some movement;
try standing absolutely still on a rebounder, and see if your breath begins to move you up
and down.)
There are four different primary mechanisms by which you can generate the force
necessary to propel yourself up and down. These four mechanisms, listed from the top
down, are:

arm movements (or flapping)


core torso muscles push-down (mainly using abdominals, but also involving
your thighs, buttocks, and lower back, and the muscles associated with these areas
including your quadriceps, hamstrings, gluteus, and back muscles)
lifting with knees and thighs (quadriceps), including both jumping with two feet
(somewhat like a kangaroo), and running in place on alternating single legs
lower legs push-off (using calves, ankles, and feet)

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When bouncing, we typically mix and match and use combinations of all four of these
propulsion mechanisms. Nevertheless, each of these four mechanisms generates its
propulsive force from the body in a distinctly different way, and each one adds a unique
quality to any given bouncing cycle. Just for fun, I recorded myself achieving liftoff from
the rebounder mat using each of these four propulsion mechanisms in turn. That is, I
attempted to isolate and use only one propulsion mechanism at a time to give you an idea
of what it might look like. Of course, to a certain degree we always use our legs and our
core torso muscles every time we bounce. Nevertheless, it is possible to isolate and
mainly use only one of these four mechanisms, as Figures __ through __ demonstrate.

Fig. __: Attaining Liftoff just through Arm Movement

Fig. __: Attaining Liftoff just by Core Torso Muscles Push-Down


Note that there is very little arm, lower leg, or knee/thigh movement here, and
while its difficult to achieve much height, my feet do leave the mat in the 3rd frame!!

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Fig__: Attaining Liftoff just by Lifting with Knees and Thighs (kangaroo-like Jump);
I typically do not recommend this method, because even though you can achieve
a lot of height with it, it is very easy to get out of control bouncing like this!

Fig__: Attaining Liftoff just with Lifting Knees and (Running in Place);
Arms were used here mainly for balance, not to provide lift

Fig__: Attaining Liftoff just with Lower Legs Push-Off;


For more detail on how the lower legs can
accomplish this, see Fig. __ and Chapter17

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Now that weve seen an example of how liftoff can take place using the four different
types of propulsion, lets experientially explore each one in turn.
[Note that before performing any of these propulsion exercise, it is probably best to first
warm up with some simple, gentle, bouncing for just a few minutes. If you havent
peeked ahead yet, take a look at Just Bouncin Chapter 20s Catalog.]
Propulsion Exercise # 1: Flap Your Arms

Get on your rebounder, and stand still for a moment


Keep your feet flat, straight forward or very slightly turned out, about
shoulders distance apart
Take a few deep breaths in and out, and relax your neck and as much of your
torso as possible, especially your hips and abdomen
With your knees slightly bent, raise your arms out and up at a moderate speed,
in a jumping jack-like motion until they are about even with your shoulders
Then bring your arms down to the side of your thighs (which you can even
lightly slap), almost as if you were a bird flapping its wings
Repeat this motion at an increased speed for 10 or 15 seconds
Notice what happens to your body and whether it starts to move up and down
If your heels or all of your feet want to leave the mat, let them to do so

As you flap your arms, your entire body will begin to move up and down. Your feet, of
course, are involved throughout, and at a certain point your upper legs and even your
torso muscles will begin to play a role, especially if your heels or feet begin to leave the
mat. Nevertheless, the primary propulsion mechanism here is undoubtedly the force
generated by the movement of your arms, which in turn comes from your shoulders,
chest, and upper back. You also give your shoulders, chest, back, and core torso muscles
a good workout.
Arm propulsion plays a role in many of the bounces described later in this book. When
you use your arms, you not only give your heart and circulatory system a tremendous
workout*, but you can also increase the hang time of your bounces. Using both of your
arms also necessarily involves using both sides of your body and your brain, so you gain
any benefits that may come from integrating your left and right sides. You also use your
shoulders, chest, back, and arm muscles as well.
I love to use my arms while bouncing, whether Im doing so to gain more height, to
loosen up and help heal any arm, neck, or shoulder tightness or injuries that I might have,
and to tighten and tone my arm, chest, and shoulder muscles (a process which can be
enhanced with the use of light hand weights, as described in Chapter 20s Catalog. Arms
*

According to Dr. Morton Walker in Jumping For Health (1989), p. 33, Your heart has to work
250 percent harder to pump the same amount of blood through your arms as it does to pump it
through your legs. This is why people die while shoveling snow in the wintertime. It is not due to
the cold weather. Their arm movements are placing a tremendous burden on the heart muscle to
deliver oxygen and nutrients in the blood to the upper limbs.
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are also great for twists (where your arms add force to your movements but not in the up
and down direction), and just for general fun and self-expression, especially when
bouncing to music.
Propulsion Exercise # 2: Push Down With Your Abs & Core Torso Muscles
Moving down the body we arrive at the most powerful and most frequently used
propulsive force: our abs and core torso muscles generally. To get a sense of this, do the
following exercise:

Get on your rebounder, and stand still for a moment


Keep your feet flat, straight forward or very slightly turned out, about
shoulders distance apart
Take a few deep breaths in and out, and relax your neck and as much of your
torso as possible, especially your hips and abdomen
Bend your knees somewhat and place both hands on your belly
Feel your abdominals contract as you breathe out forcefully while pushing
down through your thighs and bending your knees a bit more
Then reverse what youve done: knees straighten as your abdominals relax
and your entire torso moves back upwards
Repeat this motion for 10 or 15 seconds, feeling your abdominals go through
their cycle as your knees, thighs, and torso lower and raise
If your heels or all of your feet want to leave the mat, allow them to do so

Although the propulsive force here is generated mainly from your abs and quadriceps
(thigh muscles), other muscles come into play as well, including your gluteus
(buttocks muscles each buttock is comprised of three muscles, the gluteus maximum,
the gluteus minimus, and the gluteus medius) and the muscles of your lower back. Put
another way, in addition to your core muscles, the gluteus and quadriceps act as hip and
knee extensors and enable you to push down with substantial propulsive force.
This type of core torso propulsion is at the very heart of rebounding. Virtually every time
you bounce you are, to some degree, making use of your core torso muscles, especially
your abdominals. This has led Al Carter to create something called the Amazing
Abdominal Strength Demonstration, which is purported to show that even 20 seconds of
rebounding will produce tremendously strengthened abdominals, at least for the shortterm, in just about anyone.

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Although I have not personally tried the Amazing Abdominal Strength


Demonstration, Boomer, mentioned earlier as the most active member of
the Yahoo Rebounder Group, has seen it performed by Al Carter and
described it as follows. A volunteer runs in place on a regular hard floor
for 20 seconds. He or she is then asked to lie down on the floor, and
move into a half sit-up position. The tester then pushes down on his chest
(women cross their arms first) and usually the tester can easily push the
volunteer down most of the way. Next, the individual is asked to get on a
rebounder and bounce for a mere 20 seconds. Then the initial test is
repeated, except this time the tester is usually not able to budge the
volunteer downward at all. Sometimes, it is even possible for the tester to
do a push-up on the volunteers body!

Propulsion Exercise # 3: Thighs Lift, Knees Bend, Jump Up (Kangaroo Style)

Get on your rebounder, and stand still for a moment


Keep your feet flat, straight forward or very slightly turned out, about
shoulders distance apart
Take a few deep breaths in and out, and relax your neck and as much of your
torso as possible, especially your hips and abdomen
Bend your knees and squat down a few inches and then jump up and off the
mat by lifting your thighs and bringing your feet near your buttocks
Only do one cycle like this, for safetys sake

Propulsion Exercise # 4: Thigh Lifts, Knee Bends, Slowly Run In Place


Propulsion Exercise # 4 is similar to # 3, but in this case you will only be using one thigh
and knee at a time as you run in place:

Get on your rebounder, and stand still for a moment


Keep your feet flat, straight forward or very slightly turned out, about
shoulders distance apart
Take a few deep breaths in and out, and relax your neck and as much of your
torso as possible, especially your hips and abdomen
Bend your knee and lift one thigh slowly until your lifted foot comes to about
even with the opposite knee
Put down the lifted foot and when that foot comes in contact with the mat
bend your other knee and lift your other thigh slowly until that foot comes to
about even with the opposite knee
Speed up if you like so it is more like running in place

In Propulsion Exercises # 3 and # 4, the primarily muscle being used to lift your legs are
the hip flexors and the hamstrings. If you are trying to achieve as much height as possible
when bouncing, you may be tempted to put your hip flexors and hamstrings to great use,
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and jump kangaroo style, so you can jump as high as possible. But be cautious here. As
will be explained in the next chapter, I personally do not like and do not recommend this
kind of kangaroo jump, as it tends to create an out of control and sometimes unsafe
bounce. If you want to achieve more height, there are other and better ways to do so.
On the other hand, running in place, using your hip extensors and hamstrings to lift one
leg at a time, is a wonderful movement that I heartily endorse. For one thing, you can lift
your knees sequentially so that they are parallel to the ground or even higher than that,
and in doing so you give your lower back muscles a wonderful stretch, loosening, and
overall workout.
Propulsion Exercise # 5: Pushing Off With Your Lower Legs & Feet

Get on your rebounder, and stand still for a moment


Keep your feet flat, straight forward or very slightly turned out, about
shoulders distance apart
Take a few deep breaths in and out, and relax your neck and as much of your
torso as possible, especially your hips and abdomen
With your knees slightly bent, push down into the mat with the balls of your
feet as you lift up with your heels
Repeat several times and see if you can build up enough momentum to have
your feet begin to leave the mat

Although your feet are involved in every bounce you take (except, again, for abdominal
work and assisted bouncing), there are many bounces where your lower legs will not act
as a significant source of propulsion. In fact, in some bounces, you will essentially
immobilize your feet, ankles, calves, and lower legs overall, and allow other propulsive
forces to mainly drives your motion.
Except for abdominal work and assisted bouncing, your feet are physically involved in
every bounce you take. In many bounces, however, your lower legs will not act as a
significant volitional source of propulsion. In fact, in some bounces, you will, to the
degree possible, immobilize your feet, ankles, calves, and lower legs overall, and allow
other propulsive forces to mainly drive your motion.
Note, though, that because of the way the nervous system works, your legs and feet will
still respond reflexively and be involved to some degree on every bounce. You can think
of your feet and legs as being somewhat like shock absorbers: as you move downward
and compress the mat and springs, the muscles involves are loading, and as you release,
the muscles are unloading. There is a natural, neurologically-based, reflexive tendency to
push when you feel a muscle unload, so your feet and legs will automatically get
involved to a certain degree, even when you make no volitional attempt to engage them.
Putting aside this always-present neurological and physical involvement, it is possible to
bounce in such a way that there is relatively little or no conscious engagement of the feet
or legs. On the other hand, as Propulsion Exercise #5 shows, your lower legs your feet,
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ankles, and calves can be the main propulsive focus and can in and of themselves move
you up and down or otherwise make a significant contribution to your bouncing. On
some of my favorite high bounces with the most hang time, I find that I can effectuate a
kind of lever action by powerfully press down through my feet and lifting up with my
heels.
Taken together, these four methods of propulsion arms, core torso, thighs/knees, and
feet/lower legs are what make bouncing up and down possible. As you go through the
above exercises, try to really feel and separately distinguish each form of propulsion. It
may also be useful for you to set up a full-length mirror or a video camera so that you can
see what your own body looks like as you explore each of these propulsion methods.
Remember, too, that as you go through your ordinary bouncing sessions and workouts
you will be mixing and matching these different forms of propulsion and, for the most
part, not really paying very much attention to them at all. That is, they will remain in the
background and will naturally and automatically come into play as needed unless you
choose to focus on and particularly emphasize one or more of the propulsion methods.

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17. Putting Your Best Feet Forward:


Foot Factors & Variables
Human feet are quite complex. Each foot has 28 bones, 32 muscles and tendons, and 109
ligaments. Given this complexity, and given the pivotal centrality of your feet in the act
of actually bouncing up and down no foot contact, no bouncing* it is not surprising
that a number of significant foot factors and variables can be distinguished.
Except for some basic and obvious points relating to safety and posture, most of these
foot factors and variables can be safely ignored if you are not really interested in exactly
what is going on with your feet. As with the methods of propulsion, the various foot
factors will, for the most part, remain in the background as you bounce. In almost every
case your body knows how to and will move your feet and whats attached to them in
such a way that you stay safe and upright. (Its an animal and mammal thing.) But for
those who are interested, the following foot factors can be distinguished as applying in
some degree to every bounce you take:

Vertical Pitch: Are your feet flat as they hit the mat, or are they vertically rotated
on their long axis to some degree, with either toes or heels lifted
Radial Yaw: Are your feet pointed straight ahead on the mat, or are they radially
displaced, with either the heels closer together and the toes splayed out, or the
toes closer together and the heels spread apart?
Edge Roll Pressure: Do your feet have even pressure on the whole foot, or more
pressure either on the inside edge (similar to pronation) or the outside edge
(similar to supination)? (And, yes, I do like my edge roll with soar sauce.)
Lateral Displacement: Are your feet even with each other, or is one foot farther
forward on the mat compared with the other foot (that is, is one foot closer to the
mats edge, assuming your body is otherwise centered on the rebounder)?
Horizontal Separation: Are your feet shoulders width apart, or closer together
or farther apart than that?
Vertical Lift: How far do your feet come off the mat on any particular jump (and,
related to vertical pitch, do all parts of your feet rise to the same height)?
In-Out Differential: Are your feet in the same position as they first make initial
contact with the mat versus their position when they are in final contact with the
mat (about one-third of a second later), particularly with respect to vertical pitch?
Successive Bounce Differential: Do your feet pretty much remain the same on
each consecutive bounce in a series of bounces, or does their position repeat in a
specific pattern on every second step (called a two-step), often in coordination
with your torso and arms?
Overall Symmetry: Are both of your feet doing almost the exact same thing with
respect to each of the above variables or are they doing different things, and if so,
is that by accident or is it conscious and purposeful?

There are some exceptions here where the feet do not touch the mat, including abs work and
assisted bouncing.
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As you can see, there really are a lot of variables and possibilities that can be studied with
respect to each foot separately, and both feet taken together, on every bounce and even on
patterns of successive bounces. Some of these factors need no further explanation, some
bear a short discussion, and one factor, vertical pitch in the context of the in-out
differential, will necessitate a somewhat more elaborate explanation as it affects many
options.
Barings Ones Sole
[[[[[FROM ROBERT TO INTEGRATE:
BARING ONES SOUL -- the foot is conditioned when not supported by shoes ...
it is like running in sand, each vairation in contact forces the foot to adjust;
strengthening of intrinsic muscles each time -bouncing with shoes on is CRAZy
* more proprioceptrs in the botom of the feet than anywhere in the body
* everything that adjusts the foot adjusts ... as you compress the way ...
each one of those foot contacts forces the foot to adjust, and that adjustment
is an adjustment of a muscle group in the lower leg -if you put shoes on, you wipe all that out --

if a person is wearing orthotics ... one of the thigns they can do is simply put their shoes
off, and never leave the mat, and just lightly bounce, and feel their feet pushing off ...
they are engaging the muscles again, maybe for a long time ... it starts a process of
rehabilitation ...]]]]
Before discussing the various foot factors and variable, the strong recommendation given
earlier in favor of barefoot bouncing bears repeating. The bottom line here is simple: your
feet are the bottom line, that is, your feet are the most downward part of you, the place
where you come in contact with the mat over and over and over again as you bounce. As
one of the arguably most anatomically complex parts of the body, with a great range of
potential response and differentiation, slight changes and shifts in how you use your feet
will give you markedly different bouncing experiences. Except for people with special
bouncing needs those who require shoes for support, those who need to wear shoes for
sanitary reasons in a gym environment, those who want to bounce outdoors in cold
climates, and so on my strong feeling and recommendation is that barefoot bouncing is
a far better choice for almost everyone.
From a personal perspective, when I bounce with bare feet (especially on a Permatron
mat; see Chapter 12 for a discussion of equipment), I find that I can really feel the mat as
I land, including how my weight comes down. I then can really feel how I am propelled
upward as my feet leave the mat. With bare feet, it also feels to me that there is a much
cleaner transfer of energy from the springs and mat into my body. Along these lines,
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while bouncing I often think of my body as a foot-body, that is, as one unit, as one
mass with one center, that is bouncing up and down and that makes primary and initial
contact with, and through, my feet. Lastly, with bare feet, I can feel my toes fully
articulating, my ligaments stretching, and all the rest of the marvelous anatomical
complexity of my feet being fully deployed. With shoes on, it is much harder to pay
attention to, no less have any real flexibility with, many of the factors discussed
throughout this chapter.
This all comes especially clear to me when I am engaging in High Bouncing, as described
in Chapter 20s Catalog. Some of the time when I am bouncing my biggest and
highest, I can really feel how I catch myself on the outside edges of my feet, then move
my weight inwards to the balls of my feet, and the finally feel the rest of my feet make
contact, down to my heels. On the way up, I can feel, in a distinctly articulated fashion,
the exact opposite happening. It is much more difficult, if not impossible, to feel any or
most of this when wearing socks and especially shoes.

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The Foot Factors


Lets briefly consider the factors that merit a short discussion, and then the last section of
this chapter will discuss vertical pitch in the context of the in-out differential.
First, with respect to radial yaw how far your feet are either splayed out from the heels
or turned inwards with toes towards each other in general you should opt for keeping
your feet mostly straight forward. Some people, however, will find it more natural or
easier to have their feet turned or splayed outwards somewhat, especially during long
series of powerful downward thrusting bounces driven by the core torso muscles (see
Chapter 16), and in a type of bouncing that Ive called Structured Strength in Motion
(see the Catalog in Chapter 20). Such people will typically discover that in their normal
walking about, they also have a tendency to turn out their feet. If this is your tendency,
then by consciously straightening your feet while bouncing, you may over time be able to
create long-term change in how your feet work while walking and standing. This may
also have a positive effect on raising your arches.
To take this a step further, it sometimes can be very rewarding to consciously turn your
feet inwards (toes closer than heels) while bouncing. You can even press your knees and
inner lower thighs together while turning in your toes (unless you have or are susceptible
to knee pain or cartilage damage), and you can also put your palms on your lower back as
you do this (see Chapter 20). While this is not a position to bounce in for too long, it can
allow your body the experience of a very different physical pattern than it is used to. This
leads not only to physical release while you are bouncing, but it may begin to provide
you with a re-patterning of your overall foot stance and posture so that you no longer
splay your feet outwards. It is always better to incorporate more flexibility rather than
less flexibility into your rebounding practice: if your feet want to turn in, or want to turn
out, there is probably a reason for this, and it is likely that by both going with the motion
and doing the opposite of it, you can over time work out any problems that you might
have here.
Second, with respect to horizontal separation, I typically find that I prefer bouncing
with my feet about shoulders width apart. However, I often also bounce with my feet
closer to each other, or farther apart (up to the edge of the mat even). Here, find what is
most comfortable for you, and what enables you to do the most varied and interesting
workout so that you will stay On the Rebound.
Third, as for edge role pressure, this is something more to notice than it is to specifically
experiment with. You do not want to either pronate (bounce on the inside edges) or
supinate (bounce on the outside edges of your feet) too much, as this can turn or
otherwise harm an ankle. If in regular walking life you tend to either pronate or supinate,
be aware of that tendency while you are bouncing, and make sure that you dont go too
far in that direction. You can gently experiment with doing the opposite of your natural
tendency, but this is certainly not a factor to push too far.

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Fourth, with respect to lateral displacement, you generally want to have your feet
directly under your body, that is, roughly the same distance away from the edge of the
mat (unless, of course, you are bouncing off center, which is fine to do from time to time,
as always bouncing exactly in the center of the mat is not feasible or even possible). The
point is that if you are bouncing a bit off center, your feet can both exhibit no lateral
displacement yet be different distances from the edge of the mat. The exception to this is
if you are doing some type of a back and forth shuffle, where you are consciously
engaging the principle of lateral displacement. (See, for example, the description of
Alternate Feet Shuffle in Chapter 20s Catalog.)
Fifth, with respect to vertical lift, this is something to notice and watch, and to cultivate
with respect to high bounces and increased hang time, as will be described later. Note,
however, that it is not necessary to bounce high, and that traditionally a whole category
of bounces the so-called health bounce (see Chapter 19) took place without ones
feet even leaving the mat. On the other hand, one of the most prominent long-term
theories behind the value of rebounding has stressed bouncing as high as possible
because by doing so you subject yourself to a higher gravitation force or g force.
Chapter 25 will have a great deal more to say on this subject. Whether the g force
theory or the alternative Force Flux explanation put forward in On the Rebound (near
the end of Chapter 25) is more correct with respect to why bouncing high seems to have
particularly positive effects on the human body, it seems likely that bouncing high for at
least some part of each rebounding session is desirable.
Sixth, as to successive bounce differential, it is likely that during some series of bounces
you will not be doing the same thing with each foot. In some cases you will develop a
two-step pattern where your every other bounce has your feet returning to the same
position. For example, I like to keep my heels in the same place while turning my toes
out radially quite a bit on bounce one and then back to being straight ahead on bounce
two. Advanced bouncers and those with aerobics and dance backgrounds may find that
they sometimes do opposite movements with each foot over a series of bounces.
Seventh, with respect to overall symmetry, simply notice over time whether both of your
feet tend to be doing pretty much the exact same thing or not. Often they will be, but
sometimes they will not. Most of the time you will want symmetry. If there is a deviation
from symmetry, ask yourself whether in this case it is a good thing and something you
want to continue. In certain cases, a lack of symmetry can indicate a physical or energetic
pattern or system that needs attention or healing. Sometimes I notice that my left foot
doesnt relax as much as my right foot, and this makes sense because of an old injury
there. Once I notice that my injured foot is not in accord with my other foot, I have the
opportunity to place attention on, work with, and perhaps even heal the old injury.*
*

For those inclined towards doing inner healing work, when bouncing you may have the
opportunity to envision a healthy physical or energetic pattern as you let go of an unhealthy or
nonfunctional one. Over time, it may be that we can move towards healthier patterns if we give
our bodies enough of an experience of those patterns both subjectively and physically while
we are in the gravity-altered, new dimensional, state of bouncing.
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Vertical Pitch and In-Out Differential


Our feet are usually in contact with the mat for about 3/8 of a second from the time we
make initial contact with the mat until the time we make final contact before we leave the
mat completely again and head towards the highest point of the bounce cycle. (See
Chapter 16 for a discussion of the timing of a single bouncing cycle.) In Figure __ in
Chapter 16, this period of time is represented by the first picture in the third row until the
second picture in this sixth row.
Most of the time your feet will essentially remain unchanged during the period of time of
mat contact during a single bounce cycle. In some cases, however, especially with respect
to the vertical pitch factor, there will be an in-out differential, that is, there will be a
change with respect to the pitch of your foot when it first lands versus the pitch when you
take off again. For example, you can land with a flat foot, and then take off some 3/8ths
of a second later with your heels lifted. Figure __ , Combinations of Initial and Final Mat
Contact in Any One Bounce, lists six possible combinations of in-out differential with
respect to vertical pitch.
# INITIAL CONTACT FINAL CONTACT

SUSTAINABLE?

COMMENTS

1 Toes & Balls (or just


Toes or Balls)

Toes & Balls (or just


Toes or Balls)

For a short while

Intense foot, calf,


lower leg work

2 Toes & Balls (or just


Toes or Balls)

Roll down to midfoot or even to heels

For a longer while

Lots of lift as heels


roll back up in air, but
not too common

3 Whole Foot, flat

Whole Foot, flat

Yes

Perhaps most used


movement

4 Whole Foot, flat

Rolling up to midfoot or Balls & Toes,


heels lift off mat

Yes, but becomes


uncomfortable

Lots of lift as heels


roll up; another very
common movement

5 Heels mainly

Heels mainly

For a short while

A bit odd; easier with


knees (almost) locked

6 Heels mainly

Roll down to midfoot or Balls & Toes

Not really

An even odder
movement

Fig. __ : Combinations of Initial and Final Mat Contact in Any One Bounce
Going through the chart, Combination # 1, where you land on your toes, balls, or toes and
balls, and then take off with the same configuration, does not represent an in-out
differential, but sets the stage for Combination # 2. Note that Combination # 1 can be
done for a short while, and provides intense foot, calf, and lower leg work. This is the
situation illustrated in Figure __ at the end of this Chapter.
With Combination # 2, as illustrated in Figure __you initially make contact on your toes,
balls, or toes and balls together, and then you roll down to your mid-foot or even your
heels as you take off. Combination # 2 can be sustained longer than Combination # 1 can,
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and it provides you with a lot of vertical lift as your heels roll back up as part of the
takeoff. In other words, if you initially land with your toes, balls, or toes and balls, and
then you roll down to your mid-foot or heel, then as part of the take-off you must lift your
heels again so that they will be in the up position before you land again. Although this is
a somewhat odd combination, it can be quite a bit of fun and provide you with a lot of
lift. The following exercise will give you a taste of these two toes and balls patterns.
Vertical Pitch In-Out Differential Exercise # 1:

Get on your rebounder, and stand still for a moment


Keep your feet flat, straight forward or very slightly turned out, about
shoulders distance apart
Take a few deep breaths in and out, and relax your neck and as much of your
torso as possible, especially your hips and abdomen
Relax your arms, bend your knees somewhat, and then keep your feet flat (no
vertical pitch) as you initiate a bounce that has your feet leave the mat by a
few inches
Now, shift the vertical pitch of your feet so that you are bouncing for a few
cycles on the toes and balls of your feet together, both on initial contact and
upon leaving the mat notice how intense this is on your lower legs!
Return to normal bouncing for several bounce cycles
Now, continue bouncing as you make initial contact with your toes and balls
of feet, and then roll down through the middle of your foot as far as you can
get towards your heels as you leave the mat feel the lift you get as you bring
your heels all the way back up before you land on your toes and balls again
Bounce with this vertical pitch in-out differential for a few bounces, then go
back to whole foot, flat bouncing
Safely dismount your rebounder

It is actually harder to do this as an exercise than it will be to do when it arises


purposefully or spontaneously in a longer bouncing session. However, by doing this
exercise, you can get a good feel for what your options are.
In Combination # 3, as illustrated in Figure ___ at the end of this Chapter, you make
initial contact with your whole foot flat, and then leave your foot the same way for final
contact and take-off. This is probably the most common way of bouncing and can be
sustained indefinitely. It will come in particularly handy as the best foot position when
you want to essentially keep your feet unchanging so you can focus on methods of
propulsion that do not involve your feet or lower legs. (See Chapter 16 for a discussion
of the four primary methods of propulsion.)
Combination # 4 starts out the same as # 3, but here, after landing flat on your whole
foot, you will then roll up to your mid-foot or even your balls and toes upon takeoff. This
is also indefinitely sustainable, and like # 2 you can experience a great deal of lift as your
mid-foot and heels roll up upon takeoff. Combination # 4 is illustrated in Fig. __ at the
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end of this Chapter, and Combinations # 3 and # 4 can be experienced through the
following exercise:
Vertical Pitch In-Out Differential Exercise # 2:

Get on your rebounder, and stand still for a moment


Keep your feet flat, straight forward or very slightly turned out, about
shoulders distance apart
Take a few deep breaths in and out, and relax your neck and as much of your
torso as possible, especially your hips and abdomen
Relax your arms, bend your knees somewhat, and then keep your feet flat (no
vertical pitch) as you initiate a bounce that has your feet leave the mat by a
few inches
Now, shift the vertical pitch of your feet so that you are rolling up through
your mid-feet or even up to your toes lifting up your heels as you make
final contact
Experience this in-out differential for as long as you like, taking particular
notice and advantage of the lift that your whole body achieves from rolling up
through your feet and lifting your heels
Return to whole foot, flat bouncing, and notice the difference from when you
were lifting up your heels
Safely dismount your rebounder

The final two Combinations start with making initial contact with most of your weight on
your heels. (Note that when you land this way, you will still be making some contact with
the outside of each foot, as well as the balls of each foot.) Combination #5 has you
making final contact with most of the weight in your heels as well. This combination is
only sustainable for a short while, and may feel a bit odd. It is sometimes easier to do if
you lock your knees (which is only safe because the rebounder takes roughly 85% of
your weight as you bounce.)
An even odder movement (which you will not be asked to experience as an exercise!) is
Combination # 6, where you make initial contact with your weight mostly on your heels
and then you roll down to your mid-foot or even your toes and balls upon final contact.
While theoretically possible to achieve, this is not really a sustainable move, and does not
accomplish very much.
Now that we have reviewed the methods of propulsion, the variety of foot factors, and the
intricacies of combinations of vertical pitch in-out differentials, it is time to move our
focus to the great variety of bounces that you can choose from and experience while On
the Rebound. So while it was (I hope) useful for you to get a detailed look at the role that
the feet play, it is important not to get hung up here. That would de-feet the entire
purpose of this Chapter. For the most part, your feet will take care of themselves while
you are bouncing. From time to time, though, you may want to consciously place
attention on and play with the different foot factors to see if you can improve your
experience even more.
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Fig. __, Combination No. 1: In Toes/Balls, Out Toes/Balls


[Total elapsed time: 1/2 second]

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Fig. __, Combination # 2: Toes/Balls In, Roll Down Heels, Balls/Toes Out
[Total elapsed time: 1/2 second]

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Fig. __, Combination # 3: In Whole Flat Foot, Out Whole Foot Flat
[Total elapsed time: 1/2 second]

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Fig. __, Combination # 4: In Whole Flat Foot, Roll Up, Out with Balls/Toes
[Total elapsed time: 1/2 second]

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Fig. __, Combination # 5: In with Heels, Out with Heels


[Total elapsed time: 1/2 second]

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Fig. __, Combination # 6: Heels in, Roll Down, Balls Out


[Total elapsed time: 1/2 second]

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18. Intuitive Rebounding:


Natural Movements, Basic Bounces, and Simple Routines
Having looked at propulsion methods and foot factors in great detail, it is now time to
more directly turn to overall questions of how to bounce and what types of bounces to
undertake. One of the wonderful things about rebounding is that there is no right way
to do it. Yes, there are specific types of bounces that most people choose to incorporate
into their rebounding sessions, and there are several fine books and many rebounding
workout videos that set forth explicit programs that you can follow. (Most of these books
are listed in the Bibliography). There are also certainly things that you can do wrong on
a rebounder: practice stunts, whip around heavy hand weights, land on the springs or off
the mat, and so on.
Ultimately, from the big picture perspective, the right way to rebound is the way that
feels best to you and that will keep you On the Rebound, regularly returning for a
Daily (or near-dailyg) Bounce. The key here is to trust both your intuition, and the two
quality machines that are interacting here: your rebounder, and your body/mind.
The first of these elegant machines, your rebounder, is a marvelously simple yet powerful
device that enables you to do things that would otherwise be impossible: move for an
extended period of time in another dimension the vertical dimension with greatly
reduced impact on your skeletal muscles, joints, and soft tissue, while inviting your body
to breathe deeply, open up, and experience strengthening, healing, energizing, and often
thrilling results.
The second of these elegant machines, your body/mind, your personal physical
manifestation in the real world, knows how to automatically adjust its breathing, vary the
amount of force it is putting out, and adjust many other variables leading to a sustained
experience that is fun, easy, immune-boosting, strength-, health-, and endurance-building,
and beneficial to mind, emotions, and (it seems to me) even spirit.
Over time, as you bounce, you will learn to trust your intuition more and more as to the
type of bounces you are doing and the type of workout you are having. There are times
when I get on the rebounder when all I do for the first three or five minutes is rock gently
back and forth from heels to toes, or bounce ever-so slightly off the mat, allowing myself
to breathe fully as I place my hands on my hips or on my lower or mid-back. At other
times, Ill put on music that I love and rock out for an entire CD, letting the music take
me where I need to go, powerfully pumping and pulsing and twisting my body to and
from its core.
Again, this is not to say that there isnt value in the programs and routines set out by
others. Some of us do best if we follow a video or DVD of someone else rebounding.
Others of us like being in classes with other people and being taken through a workout.
With the rebounder, however, especially as you bounce at home and work towards
making a Daily Bounce part of your ongoing health and wellness practice, a golden
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opportunity is continually presented for you to go inside and work with your intuition in
order to find out what will personally benefit you the most.
In order to take advantage of this golden opportunity, and in order to make trusting your
intuition as fun and easy as possible, it is helpful to experiment with and parse out, ahead
of time, your own Natural Movements, Basic Bounces, and Simple Routines. First, you
want to see what your own Natural Movements are on a rebounder; next, you want to
determine your personal set of standard or Basic Bounces, the ones that you can easily
come back to and use time and time again; and finally, you want to set forth several
Simple Routines which bring together your Basic Bounces so that you can be sure that
during any given bouncing session you will have covered all the bases for yourself. The
relationship of these three categories is illustrated by the set of concentric circles in Fig.
__:

Natural Movements

Basic Bounces
Simple
Routines

Fig. __: Natural Movements, Basic Bounces, & Simple Routines

In other words, from the set of all your Natural Movements you will discover and settle
on a set of Basic Bounces, and from that set of Basic Bounces you will put together and
regularly make use of at least a few Simple Routines.

Natural Movements
First, experiment with and discover your own Natural Movements on the rebounder.
What comes easily to you? What do your legs want to do? How high do you naturally
bounce? What do your arms do? How about your wrists? Do they stay firm, or do they
sometimes flap around a bit? What about your feet? Do they stay in the same place, or do
they move in and out, or back and forth? What part of your feet do you like to land on?
What feels most comfortable with your feet? Your legs? Your torso? Your arms? What is
the most fun? What does your favorite music entice you to do when you listen to it? How
about your neck and head? Do they stay still, in one position, or are they somewhat loose
and do they move about a bit as you bounce?
How about hand weights or their equivalent? Do you like holding them and jumping with
them? If so, what types of movements come to you easily and painlessly when you are
using them? Do you like to go to the point where you just cant do another rep, or do you
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like to stop earlier? What about jumping rope? If this is something youve done in the
past it may come easily to you and be a great deal of fun. Or how about running in place?
Or dancing? Or performing martial arts kicks, punches, or kata movements?
The point here is to truly allow yourself the freedom to find out what comes naturally to
you on the rebounder. Experiment. Try things out. Allow your body to do whatever it
wants to do, regardless of how silly or odd you think you might look. Be aware of your
body, but dont be self-conscious about what you are doing. If you are coming in with a
spiritual orientation and already do some kind of inner work, see if whatever that work is
can naturally and easily can be performed on the rebounder. (See Chapter 29 for more on
inner work.) Or if you have a favorite physical exercise or sport, see how it translates to
the rebounder. (See Chapter 23 for more on bringing favorite exercises and sports
movements to rebounding.) Once again, the rebounder is a universal machine, and
thousands if not tens of thousands of different exercises, movements, and bounces are
possible on it. Be creative, expand the envelope of what has been done and can be done,
and rest assured that your own intuition, your own natural sense of what is right and
possible, is the best guide that you could possibly have here.
Basic Bounces
From the large universe of Natural Movements anything and everything that comes
naturally to you on a rebounder, including anything you might want to try from A Short
Illustrated Catalog of Bounce Types presented in Chapter 20 it is then helpful to pick a
series of Basic Bounces. I sometimes think of these as maintenance bounces, because I
know that if I include most of my Basic Bounces in a rebounder workout, I will, at
minimum, be getting a very thorough and rigorous physical workout that will at least
maintain my current level of generally excellent health. My personal Basic Bounces
change somewhat over time, but almost always include all of the following (all described
in Chapter 20s Catalog):

Awareness Bouncing
Bodywork Bouncing
Jumping Jacks (many varieties)
Arm Circles (both directions)
Twists
High Bouncing
Tapping (a kind of bodywork)
Running in Place
Hand Weights Bouncing (several types)

If I am bouncing along, listening to music, and suddenly dont know what to do next, I
merely turn to one of my Basic Bounces. If Ive already done that Basic Bounce earlier in
the session thats no problem, because in the long run, whether in my current bouncing
session or in the next one, Ill get them all in. Moreover, I never have to struggle to
remember what my Basic Bounces are my body does the remembering for me. All I
have to do is tune in, breathe deeply, and let myself go, and I inevitably find myself
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moving towards one of my Basic Bounces or a Simple Routine that includes several of
them.
Of all my Basic Bounces, there are a few Jumping Jacks, Twists, Running in Place
that I turn to the most. I suppose these are my Most Basic Bounces. You will probably
develop your own Most Basic Bounces, the ones you consistently return to when you
have pushed the envelope and are out of breath, or just want to happily and ecstatically
experience your body moving through space and time.
Going even one step further, among all my Most Basic Bounces, there is usually one in
particular that I tend to return to at any given time. Typically this is a type of Jumping
Jack or High Bounce, that is, something that uses both my arms and my legs in a
powerful fashion. Time goes by quickly when I use this Most Basic Bounce Of All, and I
find it is often especially useful when I want to put my body on a kind of autopilot so I
can do meditative or other inner work, as described in Chapter 29.
After just a few weeks of rebounding at most, you will probably settle on your own Basic
Bounces. Nourish them, cherish them, and allow them to be simply perfect for you. By
having Basic Bounces that you can turn to at any time during your workout, you free
your mind from worrying about whether youve done the right thing, done enough, and
so on. Instead, your bodys great intelligence can take over, and you can bounce freely
and happily, knowing that every time you bounce you are treating yourself to a great
health, fitness, and well-being workout.
Simple Routines
A simple routine is merely two or more Basic Bounces that are performed together in
sequence. For example, I personally usually move from Jumping Jacks to Arm Circles in
one direction back to Jumping Jacks and then back to Arm Circles in the other direction.
Or Ill go from The Twist to Bodywork Bouncing to give myself a chance to settle down
and work through the results of intensely twisting. Once again, in service of keeping
things fun and easy, and allowing your mind to be free from worry or concern, it is very
useful to have these Simple Routines readily available.
The best way to discover your own Simple Routines is to see what happens naturally, that
is, which Basic Bounces tend to follow each other in the normal course of your
rebounding? Notice the patterns that occur, and then pick up on them so you can
remember and make use of them. Write them down if you like, or videotape yourself
some day and see what sort of patterns you intuitively put together.
Over time, as with your Basic Bounces, you will find that your body automatically
remembers several Simple Routines. Like a programmer who reuses blocks of code, or a
songwriter who has favorite melodic riffs and sequences, you will find yourself blissfully
repeating some of your favorite sets of bouncing exercises, especially if, like me, you
repeatedly bounce to some of your favorite music. In fact, music can easily become the
driver of your bouncing workouts (see Chapter 22), and you will find that, like a young
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child at play, you gain great joy from repeating the same movements in the same places
to the same songs. Simple Routines are fun, easy, efficient, and effective. (I once learned
in a seminar that efficiency is getting the job done right, while effectiveness is getting
the right job done.)
Although rebound exercise can be made quite complex, with choreographed dance or
martial arts workouts, it can also be quite simple. Having several Simple Routines, which
are based on your own Basic Bounces, which in turn derive from your own Natural
Movements, will enable you to follow your real-time intuition as to what feels good and
does good for you, your body, your mind, and beyond.

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19. Terminology & Types


Choosing the Right Bounces for Your Workouts
There are at least two ways to determine what types of bounces to include in your
rebounding sessions. First, you can take the tack suggested in the previous chapter. To
intuitively and organically discover which types of bounces in what order works best for
you, just follow the simple pattern suggested there:
Natural Movements Basic Bounces Simple Routines
Once again, start out by playing around with movement on your rebounder to uncover
what comes naturally to you. From these movements, pick a set of Basic Bounces that
can serve as the foundation for your rebounding practice. From those Basic Bounces, you
can distill a set of Simple Routines that you can return to on a regular basis. Follow your
instinct to add or subtract to your Basic Bounces and Simple Routines whenever you like.
The second way is to see and follow upon what others have done. Many people find it
both instructive and inspirational to look at the types of Basic Bounces and Simple
Routines that others have worked with. Indeed, the chapter after this one will present
A Short Illustrated Catalog of Bounce Types to give you an idea of some of the different
types of bounces available to you.
Before getting to the Catalog, though, it will be helpful to first generally and then more
specifically discuss the terminology used in different places to describe different types of
bounces. There are so many possible rebounding movements, and so many ways to
describe and discuss these movements, that it will be beneficial to nail down a
straightforward terminological system before heading into the Catalog.
The discussion of terminology and types in this chapter may also be useful if you
purchase rebounding workout videos or tapes or other books on rebounding. It will give
you a way to gauge your own practice against what others suggest, and will also help you
to see what may have not yet been thought of. There is plenty of room to expand the
rebounding canon. It is not unusual for me to bounce next to someone from youngster
to oldster and find that they are doing something very useful, fun, or interesting that I
would have never thought of on my own. On the Rebound, we are all each others
teachers.
Types of Bouncing Apparatus
Before turning to the terminology used to describe types of bounces, it will be helpful to
quickly review the types of apparatus available for bouncing generally. In other words, it
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is possible to get a type of rebounding workout at least with regard to the lymphatic and
aerobic benefits of rebounding (see Chapter 25) using any of the following apparatus:

Beds and other objects with springs


Rebounders (the subject of this book)
Medium- and full-sizes trampolines
Bounce-back chair
Jump Boots

For starters, it is possible to get a rebound-like workout from a bed, a hobby horse (if you
have a really big one!), or almost anything with springs. (How many times have you seen
children jumping up and down on a bed?) Beds and other objects like this are not
designed to provide a continuous or rigorous workout, however, and they will not last
long even if you do manage to get a good bounce out of them.
If you have access to a medium- or full-sized trampoline, it is certainly possible to get a
good rebounding workout on one. In addition to their size, however, there are some
distinct disadvantages to using a trampoline for the type of health and fitness focused
rebounding described in this book. First, trampolines may, but do not usually, give the
same kind of tight controlled bounce that a rebounder does. Second, it is harder to stay in
one place and go through the powerful patterned repetitions that are at the heart of
rebounding as an energizing health and fitness practice.
Third, on a trampoline, most people are eventually tempted to do at least an occasional
gymnastic movement or stunt that would be inappropriate for a rebounder. This is fine
if you are interested in doing these kinds of movements, but it is distinct from what
makes rebounding so fun and beneficial and may prevent you from establishing a regular
rebounding practice. Forth, trampolines are not nearly as portable as rebounders are. You
cant, for example, set them up in your living room so you can watch TV or listen to
music, and you cant easily take them with you on vacation. Bottom line: trampolines are
great, if you have one, if you like them, and if you want to be trampolining. But if you
want to be practicing and experiencing rebound exercise, you will need to do it on a
rebounder.
The bounce-back chair is another way to have an invigorating rebound-like experience.
Especially made for those who are physically challenged, with the bounce-back chair you
sit in a seat which is attached by springs to a large metal frame. Although you are not
holding up your own weight (these units are sometimes described as being zero
impact), by working with your core torso muscles, and by using your arms, you can get
an intensive workout on a bounce-back chair that will bring you many of the benefits of
upright rebounding, including lymphatic/immune system benefits, aerobic conditioning,
and the toning and building of arm, torso, and leg muscles through repetitive movement.

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[replace pic with 300 dpi version that I shoot, ideally with Molly Hale)]

Finally, there are jump boots, also described as low impact rebound sport shoes. With
jump boots, you are in effect able to take rebounding on the road and get an especially
intense cardiovascular workout. It takes surprisingly little time to become comfortable
with these boots the hardest part for me was figuring out how to snap them down tight
around my feet and ankles. The upsides are obvious: you can get out of the house and
have a rebounding-like workout on the beach, in a park, or in your neighborhood. The
downsides are that your feet are quite confined, and much of the free flight experience
of rebounding is lost. Those who like jump boots tend to like them a lot; one friend of
mine claims that he gets a better cardio workout with them than with anything else he has
ever tried (including upright rebounding).

For our purposes, the terminology used to describe bounce types will focus only on what
is possible on a rebounder, and not with what is possible on beds, hobby horses, bounce
back chairs, or jump boots. Other activities that give a rebounder-like experience, such as
horseback riding, bungee jumping, and intense sexual activity, will not be directly
considered here.
Traditional Language used to Describe Bounce Types
Rebounding as we know it goes back to the mid-1970s. Since that time, a particular set
of terminology has come into use that has been repeated in almost every book that has yet
been written on rebounding. This terminology, introduced primarily by Al Carter (see
Chapter 8), categorizes bounces into five main types:
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Health bounces
Aerobic bounces
Strength bounces
Sitting bounces
Assisted bounces

As traditionally used, a health bounce is one in which some or all of your feet remain in
contact with the mat as you bounce. Even though there may be very little exertion here, if
someone is on the rebounder and moving at all even with a very gentle bouncing
motion with the feet remaining in one place and not leaving the mat at all that
individual will still receive at least some of the benefits of increased lymphatic
circulation and boosted immune system functioning. (See Chapter 25 for an in-depth
scientific look at the claim that rebounders boost immune system function.)
A health bounce thus defined can easily be done by almost anyone, including those
individuals who need to or prefer to bounce with a stabilizer bar or a wall nearby to keep
their balance. The health bounce, then, was conceived both as a warm-up exercise for
more intensive rebounding, as an end in and of itself, since it provides increased lymph
flow, a cardiovascular training effect, and had at least a minor effect on other body
systems (e.g., the vestibular or inner ear system, the bodys proprioceptive mechanisms,
some muscle tone and flexibility increase, and so on).
Next came the aerobic bounce. Walking fast, running in place (all the way up to
sprinting), dance steps, kicks, and so on, were all considered aerobic bounces. The
point here, of course, was to get ones heart rate up (to a safe range), and to work the
cario-vascular system. Anything that moved the body fast enough was considered an
aerobic bounce.
The third category was the strength bounce. Here, the idea was to bounce as high as
possible, or at least significantly up from the mat. According to Al Carter, This is called
the Strength Bounce because the vertical loading of acceleration, deceleration and gravity
creates an increase in the G force to which each cell of the body has to adjust. The higher
the bounce, the greater the G force. As will be explained in Chapter 25, the equation of
bouncing high and an increase in cellular strength due to increases in g-force is an
interesting and even provocative claim, but not one that has been proven. It may be true,
but we dont know that it is true, and it is not necessary to explain why rebounding feels
so good, and in fact is so good, for the human body.
The fourth category was sitting bounces, which just as easily could have been named
abdominal bounces. Fifth and last came assisted bounces, which describe ways to use
a rebounder for those who are differently-abled and want to take advantage of the many
health benefits that flow from bouncing (as discussed in Chapter 27).

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Problems With Traditional Terminology


The main thrust of how bounces were categorized was found in the first three of these
categories: the health bounce, the aerobic bounce, and the strength bounce. There
are two significant problems with this traditional terminology. First, it just does not give
enough granularity and contain enough descriptive and explanatory power. Put simply,
breaking everything down into just three main categories is not, I believe, as useful as the
multiple category terminological system that will be described shortly and that is used in
A Short Illustrated Catalog of Bounce Types found in the next chapter.
Second, and perhaps more importantly, these terms are each somewhat misleading in and
of themselves. Since any type of bouncing on a rebounder gives you increased lymph
flow, it would be fairer to say that all bounces are health bounces, not just those that
are very slow and mellow and leave the feet at least partially in contact with the mat.
Similarly, since nearly all bouncing gives you an aerobic conditioning effect, and since
almost any type of bouncing can be done either more slowly or more rapidly, the term
aerobic bounce is actually broader than what has traditionally been categorized as an
aerobic bounce.
Finally, equating high bounces with strength merely serves to lock in the unproven
assumptions about increased g-force as perhaps the most important reason why
rebounding is good for the human body. Instead, nearly all bounces increase your
strength, when strength is defined in terms of your bodys physical strength as well as its
flexibility. A simple example: if you use hand weights to do resistive bouncing, you will
build up both muscle and increase your flexibility, but you can do this without your feet
ever leaving the mat. In this case, no high bouncing at all is necessary to increase your
strength.
The Terminological System Used in A Short Catalog
The next chapter presents A Short Illustrated Catalog of Bounce Types. It is called a
short catalog because it would be possible to illustrate hundreds, maybe even
thousands, of different types of bounces. The slightest change of arm or hand or leg or
foot or pelvis position, for example, can yield a substantially different bouncing
experience. Also, as discussed in Chapter 23, rebounders are a kind of universal machine
which can be used to perform movements from almost every type of sport and physical
discipline, from skiing to ballet to martial arts. There is almost no limit as to what can be
brought to rebounding from outside of rebounding.
The point of the Catalog, therefore, is not to try to exhaustively document and illustrate
every Bounce Type that there is. That would be an impossible task. Instead, the idea is to
give you enough examples so that you can get a good feel for the variety of what is
possible. Unless you are strictly sticking with the previously described organic method of
moving from Natural Movements Basic Bounces Simple Routines, you will
probably find yourself adopting at least some of the Bounce Types in the Catalog that
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work well for you. But you will almost certainly also make up your own Bounce Types.
Your body already knows how to move, and as you gain confidence on the rebounder,
you will bring your own knowledge to bear and undoubtedly you will find ways to
bounce that particularly suit you. Its like that old TV commercial: Oh theres nobody
else in the whole human race, with your kind of style, and your kind of grace

Bounce Type or Focus


At Ease (Slow, Low, & Easy)
Bodywork Bouncing
Breathwork Bouncing
Fast Bounce
Frequent Flower
Hand Weights
High Bounce
Motion Maximizer
Single-Legged
Sitting Abdominals
Stretches
Structured Strength in Motion

Traditional/Alternative Name
Health Bounce

Aerobic Bounce
Resistive Bouncing
Strength Bounce

Sitting Bounce

Figure __: Bounce Types and Older Terminology

Figure __ presents the terminology used in the Catalog, along with the traditional term
that may have been used to categorize the types of bounces in question (or any other
alternative term that is commonly used). Bounce Type is the term used to describe an
entire category of bounces. For example, At Ease, Frequent Flower, High Bouncing, and
Sitting Abdominals are all Bounce Types. A total of a dozen different Bounce Types are
included, and each of these is illustrated by one to five specific examples, along with
variations on some of those examples. For example, the Frequent Flower Bounce Type is
illustrated by four examples: Just Bouncin, Jumping Jacks, The Twist, and Free Flow
Feel Good.
The reasons for mostly abandoning the older terminology are given above in this chapter.
Youll note that a majority of the Bounce Types do not have a traditional equivalent. This
is mostly because the traditional terminology had only three main categories, and that
was simply not enough to account for even the major types of different bounces that are
possible.
In addition, there are a few categories, including Motion Maximizer and Structured
Strength in Motion, whose terms are newly invented for On the Rebound. I put these
categories in not because I like to come up with new names for things (which, admittedly,
I do like to do), but for two reasons. First, in many cases, the Bounce Type in question
Bodywork Bouncing is a good example has been entirely missing from previous works
on rebound exercise. Second, these terms evoke (at least within me) a strong sense of the

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possibilities inherent within the Bounce Type being described. This will become clearer
as you read through and then consult the Catalog over time. Now, on to the Catalog!

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20. A Short Illustrated Catalog of Bounce Types


Introduction to the Catalog
As stated in the last Chapter, the Catalog is meant to be illustrative, not exhaustive.
Rebounding offers so very many possibilities that an exhaustive Catalog is probably not
possible. Over time, however, the Catalog will almost certainly be expanded, and current
versions will be made available on The Daily Bounce.com website.
Note that some types of bounces are purposefully excluded from the Catalog.
Specifically, rehabilitative bouncing (including assisted bouncing and buddy bouncing)
are not included here in the Catalog but will be briefly addressed in Chapter 27.
The Catalog is constructed as follows:

Categories of Bounce Types, of which there are 12, is the broadest classification;
an example of a Category is Fast Bouncing
Bounce Types, of which there are over 30 types listed, fall into the Categories;
Running in Place is a Bounce Type that is part of the Fast Bouncing Category
Bounce Type Variations, indicating different ways that Bounce Types can be
performed, are given for most Bounce Types

Including Bounce Type Variations, over 98 bouncing movements or exercises are


described, 68 of which are separately illustrated. It is worth repeating that at every level
from Categories to Bounce Types to Bounce Type Variations what is presented here is
not meant to be, and could not be, a final and comprehensive listing. Instead, the goal is
to inform and educate and even titillate you with respect to what is possible, so that you
are inspired to experience, experiment, and create your own ways of rebounding.
On the next page there is a chart that you can use to quickly move to a specific
Bounce Type. The Categories are presented in alphabetical order. The introduction to
each Category, and then each Bounce Type, is given its own page (or more than one
page), and a standard format will be followed throughout to make the Catalog more userfriendly. For each Bounce Type, Difficulty Level (low, moderate, or high), and Special
Emphasis or Benefits, are given.
Bounce Types and Variations are illustrated with a type of stop-motion video
photography available to anyone with a high-quality digital video camera, video editing
software, and Adobe Photoshop. (You merely shoot at a high shutter speed, then export
single frames, de-interlace, adjust brightness and contrast, and crop if necessary. A macro
program such as QuicKeys on the Macintosh makes this a far more efficient process.)
Coming from single video frames, the images are somewhat lower resolution than would
be ideal, but for the most part they handily illustrate the movement in question. The ideal
format for seeing different Bounce Types demonstrated is video, a good deal of which
will be made available for free on The Daily Bounce.com website.

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Bounce Type or Focus

Catalog Examples

Page

At Ease (Slow, Low, & Easy)


1. Pulsing in Place
2. Alternate Feet Shuffle
3. Feet Twist
Bodywork Bouncing
1. Holding
2. Pressing
3. Tapping
4. Slapping
Breathwork Bouncing
1. Awareness Breathing
2. Patterned Breathing
3. Work-It-Through Breathing
Fast Bouncing
1. Pulse Pace Bouncing
2. Arm Pulsing
3. Running in Place
Frequent Flower
1. Just Bouncin
2. Jumping Jacks
3. The Twist
4. Free Flow Feel Good
Hand Weights Bouncing
1. Overhead Press
2. Side Arm Raise
3. Twist with Weights
4. Biceps Curls
High Bouncing
1. Just Bouncin High
2. Flyin High
3. Knee/Thigh Lift(off)
Motion Maximizer
1. Arm Circles
2. Deep Twists
3. Climbing
Single-Legged Bouncing
1. Hopping
2. Simple Kicks
Sitting Abdominals
1. Sitting V Pulses
Stretch Bounces
1. Back Bends
2. Front Bends
3. Squat Pulses
Structured Strength in Motion
Fig. __: Categories & Bounce Types
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CATEGORY:

AT EASE (SLOW, LOW, & EASY)

Rebounding is a fun easy way to vibrant health and well-being. To a great extent it is
the ease that we bring to rebounding that makes it so effective. This is true both for
rebounding as a health and fitness practice generally, and as an activity that can be
simply and regularly returned to, day after day, month after month, year after year.

Always remember that the easiest, simplest, ways of moving on a rebounder


keeping it slow, keeping it low, and just keeping it easy overall will likely bring you
substantial health and wellness benefits as long as you just keep getting on the mat
and moving your body.
In short, with rebounding, although you can always make your workouts as intense as
you like, you can also keep them quite simple, relaxed, and easy, without losing any
effectiveness in creating and maintaining health and fitness.
Bounce Types from the At Ease Category can be used at any time during a
rebounding workout, but are especially good for warming up and warming down.
The three Bounce Type examples (plus variations) provided for the At Ease Category
are:
1. Pulsing in Place
2. Alternate Feet Shuffle
3. Feet Twist

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AT EASE # 1: PULSING IN PLACE


Difficulty Level: low
Special Emphasis or Benefits: easy lymphatic flow and immune system boost
General Description: Here you merely stand on the rebounder and push down with
your core torso muscles and a bit with your lower legs, generating an up-and-down
motion. Your feet, your legs, your torso, your arms: everything stays pretty much in
the same position as your entire body descends into the mat by up to a few inches or
more and then comes back up to where you started. One way to initiate this bounce is
to stand on the rebounder and, as you exhale, emphasize the contraction of your
abdominals while pushing down with them through your legs

Comments: This is about the simplest Bounce Type possible. Note that the feet do
sink into the mat here, so there is an actual up-and-down pulsing motion and vertical
displacement of the body. Generally, the arms will not move very much, but may be
needed for balance. This is an excellent movement to perform while also practicing
Breathwork Bouncing.
Variation # 1: Try putting your feet closer together, even right next to each other, or
separating them out as far as they will go while remaining on the mat.
Variation # 2: Place your feet in a V configuration, with heels together and toes
separated, or with toes together and heels separated. Along these lines, the various
positions of ballet (e.g., first position, second position) can also be tried out while
Pulsing in Place.
Variation # 3: Loosely hold a hand weigh in each hand as you are Pulsing in Place.

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AT EASE # 2: ALTERNATE FEET SHUFFLE


Difficulty Level: low to medium (including variations)
Special Emphasis or Benefits: easy immune system boost; some aerobic effect
General Description: Stand on the rebounder, feet a bit apart, arms hanging at your
sides. Then move one foot forward on a straight line as you move your other foot
backwards. You will sink into the mat when your feet are farthest apart, and then
come up again as they are passing each other. Let your arms swing back and forth or
not as feels best to you.

Comments: This movement is reminiscent of taking a stroll in a park. Note how the
right foot is behind the left foot in the 2nd image, but has passed in front of it by the
third image (1/30th of a second later). This is another excellent movement to do while
practicing Breathwork Bouncing.
Variation # 1: Consciously swing your arms with your feet, moving your right arm
forward as your right foot goes forward, and your left arm backwards as your left foot
goes backwards, and vice versa.
Variation # 2: This time, swing your arms in the opposite direction, that is, as your
right foot goes forward your left arm goes forward, and so on. Note that by moving
opposite arms and legs forwards and backwards, you activate the cross-crawl
principle, which is said to help with left brain/right brain integration.
Variation # 3: Start with your feet horizontally closer together (up to right next to
each other) or spread farther apart (farther than shoulders length apart.)
Variation # 4: Experiment with how far you vertically displace your feet (e.g., do
they barely change places with respect to which one is further forward, or is there a
substantial gap by the time one foot has moved all the way forward and the other has
moved all the way backwards?). You can also experiment with how far you swing
your arms backwards and forwards.
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AT EASE # 3: FEET TWIST


Difficulty Level: medium
Special Emphasis or Benefits: engages core muscles, arms, and shoulders.
General Description: Stand on the rebounder, feet a bit apart, arms hanging at your
sides. Then simply twist your feet in one direction as you allow your arms and torso to
naturally swing in the other. Your feet do not leave the mat, but you will naturally sink
into the mat as you end the twist in each direction (as shown in the last image below).

Comments: This is an easy and powerful movement which, like one of the At Ease
Variations, engages you in a cross-crawl motion. In addition to focusing on your
feet to generate the twist, you can also focus on your core torso muscles and generate
the twist mainly from there. Let your arms swing freely, of their own accord.
Variation # 1: Start with your feet horizontally closer together (up to right next to
each other) or spread farther apart (farther than shoulders length apart).
Variation # 2: With your feet close together (as in Variation # 1), try pressing your
knees and thighs together as you twist (unless you have or are susceptible to cartilage
damage, specifically medial meniscus damage). Please note that although not always
specifically pointed to, there are many Bounce Types throughout the Catalog
where, if you hold your knees and thighs together as you bounce, you may
experience the movement in a radically different, beneficial, and wonderful way.
Variation # 3: Focus on twisting from your core with gusto: really feel your
abdominals and core muscles as the part of you that generates the twist.
Variation # 4: Experiment with how far you swing your arms. Does it feel very
different if you hold them close versus giving them an extra big swing in each
direction? How about if you lift your arms vertically up and down (so that your hands
get as high as your head) instead of swinging them horizontally?

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CATEGORY:

BODYWORK BOUNCING

Bodywork Bouncing encompasses any type of self-administered bodywork that can


be done during a rebounding session. It turns out that by applying your own hands,
fingers, and fists to parts of your body while you are bouncing you can give
yourself an invigorating experience that at its best can lead to healing. Bodywork
Bouncing is also intimately tied to Breathwork Bouncing, as described in the next
section of the Catalog.

Given the many schools and types of self-massage, Touch for Health, Reiki,
acupressure, and so on, it should not be surprising that self-administered touch
during a rebounding session might have positive effects. What has surprised me,
however, is just how essential I have found Bodywork Bouncing to be during my
own ongoing sessions. I almost never let an entire session go by without doing
some holding, pressing, tapping, or slapping. (Yes, slapping!) In some cases, Ill
spend up to a fourth or even a third of a session on Bodywork Bouncing.
Over time, I believe that Bodywork Bouncing may come to be recognized as an
important part not only of rebound exercise, but of holistic and alternative self-care
generally. I urge you to experiment and come up with new forms of Bodywork
Bouncing that meet your needs while engaging your skills and creativity.
The four Bounce Type examples (plus Variations) provided for the Bodywork
Bouncing Category are:
1.
2.
3.
4.

Holding
Pressing
Tapping
Slapping

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BODYWORK BOUNCING # 1: HOLDING


Difficulty Level: low
Special Emphasis or Benefits: facilitates greater body awareness; healing potential
General Description: While Pulsing in Place, Just Bouncin, or really, doing any
other simple bounce that doesnt involve your arms or a great deal of your legs or
torso, you can put your hands on or over your lower back, (1st image), your navel (2nd
and 3rd images), your heart (4th image), or behind your head (5th and 6th images).

Comments: Here you simply hold the body part in question or place your hands over
it. If you pay attention to your breathing as well (see Chapter 15 and the next Catalog
Category), you may experience not only greater body awareness, but the coming to
awareness of (and perhaps even the healing of) dysfunctional or blocked physical or
energetic patterns.
continued next page

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BODYWORK BOUNCING # 1: HOLDING (CONTINUED)


You can hold or put your hands over any part of your body, but the lower back (where
you can place your palms on your hips and your thumbs towards the small of your
back, as in the 1st image above), your navel area (said to be the seat of power and will
in many traditions), your heart, and behind the head (where you can also press your
thumbs into chronically tight muscles on the side of your neck), are four particularly
desirable areas to start with.
As an experiment, start with some ordinary Just Bouncin, and then try putting your
hands behind your head and doing the same thing. Feel how your body changes as you
do this. From your muscles and bones to your soft tissue and fascia, the simple act of
lifting your hands up behind your head will change how you use all of your body. If
you breathe deeply into and through this new position, you may learn a great deal
about your body and how it works, and have the opportunity to let go of some of the
stuck or dysfunctional patterns referred to earlier.
There is a great tradition of healing being catalyzed through touch, including selftouch. The mere act of placing your hands on whatever part of yourself that you
choose may help to bring energy and healing to that part or body system.
Finally, the distinction between Holding and Pressing, the next Bounce Type, is a thin
one that may often be crossed as you practice Holding. For example, if you press your
thumbs into those muscles on the side of your neck as you are bouncing, and use the
self-energizing property of bouncing on a rebounder to repeatedly massage the area in
question, you may get a wonderful sense of relief and tension reduction.
Variations: As illustrated below, try Holding behind your head while holding your
knees together as you bounce up and down. This really opens up the lower back, and
can give you a profound perspective on how you normally hold your body!

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BODYWORK BOUNCING # 2: PRESSING


Difficulty Level: medium
Special Emphasis or Benefits: facilitates greater body awareness; healing potential
General Description: This is similar to the previous Bounce Type of Holding. Here,
however, instead of just putting your hands onto or over a body part, you actually
press into a part of your body that can use a firm self-massage. By making fists, it
becomes easy to stimulate the body part being pressed into by taking advantage of the
natural up and down rhythms mechanically generated by your rebounder.

Comments: In the images above my fists start out pressing into my upper buttocks,
then move up just a bit to my pelvis, then up a bit more into my lower back, and
finally end up at my mid-back. You can keep your fists in any one place as long as
you like, or move it up and down every several bounces as suggested in these images.
When doing this kind of work, it is important to stay aware of your breath, keeping
your neck, shoulders, pelvis, and abdomen relaxed. As for how hard to press, this
depends on you. Some people have much higher tolerances for pressure than others
one persons pleasure may be another persons pain. As always, do what feels good,
and pay careful attention to how your body feels when you are done with this Bounce
Type.
Variation # 1: As suggested in the description of Holding, try pressing into the sides
of your neck with your thumbs.
Variation # 2: Try Pressing into your lower back, as illustrated above, with your
knees and thighs held together (see previous page for an illustration of knees and
thighs held together).

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BODYWORK BOUNCING # 3: TAPPING


Difficulty Level: medium
Special Emphasis or Benefits: energizes and opens the breath and the body
General Description: As you do a simple bounce e.g., Pulsing in Place or Just
Bouncin use your fingertips to lightly tap on your torso in different places. In the
images below, the tapping moves from down near the naval up the body until in the
last image of tapping on the top of the head.

Comments: When you tap on your body with your fingertips you encourage full
breathing and body awareness. Not only does energy seem to move through and
invigorate the body, but it becomes easy to note how you are breathing and
consciously participate in your breathing patterns (see the Breathwork Bouncing
Category). Tap lightly but firmly, moving the tapping up and down your torso,
making sure that you keep your neck and shoulders, as well as your pelvis and
abdomen, relaxed.
continued next page

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BODYWORK BOUNCING # 3: TAPPING (CONTINUED)


Variation # 1: There is an entire world of energy psychology therapeutic
techniques, such as Thought Field Therapy and Emotional Freedom Technique,
based on using fingertips to gently tap on acupuncture meridian points. The best book
on this I know of is Robert Rudelics Anything is Possible: A PowerTapping Guide
(2004). Although instruction in tapping or PowerTappingis beyond the scope of the
present volume, one simple method can be readily adapted.
As you bounce, simply tap right at about your hip bones (or, really, anywhere else on
your body) with what have been called the karate chop points on the sides of your
hands. Make firm but loving contact with your body as you hold your hands as tightly
or as loosely as you like. (You may find a certain range of tension that feels best, e.g.,
where your hands being to curl into a tight-knit form but still remain fairly loose and
flexible.) By engaging in this kind of tapping, you are said to be able to counter or
neutralize any experience you may be having of psychological reversal (where
youve been feeling down or depressed, as if you were mis-wired and unable to get
grounded and get on the right track). For those so inclined, try adding in an
affirmation, a visualization, a chant, a meditation, an intention, or a prayer (see
Chapter 29). You never know whats going to spring loose the magic

Variation # 2: Tap on other parts of the body than the ones described above. Try
places on your back, on your sides, and wherever else you are drawn to (or can reach).
Variation # 3: Instead of tapping by volitionally moving your hands and fingers (or
the side of your hand in the case of the karate chop points) to a spot on the body, try
holding your hands or fingers steady and bounce yourself into them. In other words,
on the upward part of each bounce cycle, if you hold your hands and fingers steady,
different parts of your body will naturally come into contact with them. This is a very
different way of making contact with yourself. See what it becomes or wants to
become, and what you can do with it.

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BODYWORK BOUNCING # 4: SLAPPING


Difficulty Level: medium
Special Emphasis or Benefits: wakes up the bodys energy!
General Description: Much like tapping, slapping wakes up the bodys energies, fills
it with a certain excitement, and lets it know that its alive. The main difference is that
instead of just using your finger tips, you use the palm of your hands and stimulate
your body vigorously with a slapping motion. It is usually done with Pulsing in Place,
Just Bouncin, or any simple bounce that does not require twisting of the torso or use
of the arms and hands for anything other than making contact with oneself as shown.

Comments: The slapping sequence illustrated above goes by the fun name of
Spanking the Bun Chi. (See Chapter 15 for references to chi.) Now, Slapping can
sound a little odd to the untutored ear, and can look even odder to someone who
sees you doing it. But dont worry about other people, and if you prefer, do your
rebounding and especially your Slapping alone. The point is what helps you, what
feels good to you, and what works for you.
Slapping can be surprisingly invigorating and is certainly well worth trying. I try to
include some Slapping in nearly every rebounding session, because of how effective it
often seems to be. I prefer, however, to only make contact with parts of my body that
have a layer of protective clothing over them! This isnt about pain for pains sake, its
about moving energy, waking up, and experimenting with what may be useful.
Variation # 1: The thighs are another excellent place to slap, as illustrated below.
continued next page

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BODYWORK BOUNCING # 4: SLAPPING (CONTINUED)

Variation # 2: Just as you can Tap up and down the body, as described earlier, you
can also Slap up and down the body, although you may want to Slap with less force on
your torso or head, for example, than you would on naturally padded areas of the
body such as the buttocks!

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CATEGORY:

BREATHWORK BOUNCING

Breathwork Bouncing lies close to the true heart of rebounding as a health and
wellness practice. As Chapter 15 goes into at some length, breath is intimately tied
to physical, psychological, and even spiritual well-being. And while breathing is the
simplest thing in the world we all do it automatically and autonomically, between
five and twenty-five thousand times a day, as long as we are alive it is also true
that many people have breathing patterns that are far less than optimal for them.
Most of the examples of Breathwork Bouncing provided here can be done and in
fact must be done along with other bounce types. That is, you apply, or add on, a
component of Breathwork Bouncing to some other Bounce Type that you are doing.

The bottom line for breath work is for you to be (or become) aware of your
breathing, relax your neck and shoulders, and allow your abdominals, stomach, and
entire pelvic region to relax as well. Yes, you can tuck your pelvis under a tad and
make sure you are tall, long, and aligned, but forget about being fat; forget about
having a waist; forget about everything but allowing as much air as possible to
come into and out of your central body cavity on a regular basis. Yes, when you
fully breathe in, when your diaphragm expands fully, you will have more of a
belly than usual (see the first frame above) and thats great! You are the bigbellied Buddha, laughing at how wonderful it is to breathe fully! Breath is life: let
as much of it come into and through you as possible.
Note that this will be the least well-illustrated section of the Catalog, as it is hard to
photographically capture the physical correlates of breathing during rebounding.
The three Bounce Type examples (plus variations) provided for the Breathwork
Bouncing Category are:
1. Awareness Breathing
2. Patterned Breathing
3. Work-it-Through Breathing
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BREATHWORK BOUNCING # 1: AWARENESS BREATHING


Difficulty Level: low to high
Special Emphasis or Benefits: body and mind awareness; facilitates healing
General Description: At any point in any rebounding session, regardless of the
Bounce Type that you are engaged in, you can become aware of your breathing. Just
watch your breath gently place your attention on your breath and ask yourself
some questions: Does my breath come regularly and easily? Is it full? Am I inhaling
completely? Exhaling completely? Is my breath stuck anywhere in my body? If there
is any pain or soreness or stuck feeling anywhere in my body, does my breath go to
that place or go around that place? Does anything change if I imagine or visualize my
breath going into that place and working with it somehow?
Comments: It is easier to watch your breath with the simpler bounces, such as those
in the At Ease or Frequent Flower Categories, but you truly can learn to just watch
your breath at any point in any bounce. Tied in to watching your breath is noticing
where your body is tight. Typical places for holding and constricting include the neck,
shoulders, abdominal region, and pelvis (and anus). Awareness Breathing does not
call for you to make any changes as to what you are doing in real time. Instead,
borrowing from Gestalt therapy, the notion here is that at least in part, awareness itself
is curative.
For some people it is easy to watch the breath for any period of time. For others, it is
difficult to place awareness on breathing for more than just a few breaths. (This is why
the Difficulty Level for Awareness Breathing ranges from low to high.) As you master
Awareness Breathing, you may want to experiment more with Patterned Breathing,
which is the next step in Breathwork Bouncing. For more details as to the importance
of breath in rebounding generally, see Chapter 15.
Variation # 1: Place a clock where you can easily see it and decide that you are going
to remain aware of your breathing for a certain minimum amount of time, say two
minutes. Practice until you do not lose awareness of your breath during that minimum
period regardless of what else you are doing. Then, increase the period until you can
reach five, ten, or fifteen minutes, or even longer periods of time.
Variation # 2: Again using a clock, spend the first two to three minutes of each
rebounding session, as well as the last two to three minutes, practicing Awareness
Breathing. In this way, you can build the habit of regularly returning to awareness of
your breathing while rebounding.

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BREATHWORK BOUNCING # 2: PATTERNED BREATHING


Difficulty Level: medium to high
Special Emphasis or Benefits: body and mind awareness; facilitates healing
General Description: Unlike Awareness Breathing, which only requires watching
and then placing attention on the breath, Patterned Breathing involves not only
watching, but purposefully timing your inhales and exhales. Fortunately, rebounding
provides us with a built-in (although variable) metronome: let every time your feet hit
the mat can count as a single beat, and it will be easy to time Bounce Types when you
want to do so.
As with the other Breathwork Bounces, Patterned Breathing can be done with many
different Bounce Types, including Pulsing in Place, Just Bouncin, Jumping Jacks,
any of the various Twists, Hand Weights Bouncing, and so on. The different patterns
that can be overlaid on top of these Bounce Types include:

Two-Step: switch between inhaling and exhaling on every bounce cycle, that
is, every time your feet hit the mat you change from inhale to exhale; this
pattern, somewhat reminiscent of the yogic breath of fire, can become very
intense and difficult to hold for long
Two-Count: Inhale to a count of two (your feet hitting the mat twice), then
exhale for a count of two
Three-Count: Inhale for a count of three, then exhale for a count of three
Four-Count, Five-Count, etc.: Inhale for the number of counts you
determine, then exhale for the same number of counts
Increase then Decrease Count: Starting with a two count, inhale and then
exhale to successively larger numbers of counts, stopping when you find you
have reached your limit, and then count back down until you reach two again

Comments: Breathe in and out completely as you do any of this Patterned Breathing.
If you are breathing in or out to too large a count, you wont be able to get full breaths
in and out, a signal to cut back. If you can get up to a five-count, thats pretty good.
Variation # 1: Do a Two-Step Patterned Breathing count to any of the Jumping
Jacks, where you exhale each time your arms come down and legs come together.
Now reverse this exhale each time your arms go up and your legs separate and see
which way feels easier and more natural. (I like the first of these much better.)
Variation # 2: Do a Two-Step Patterned Breathing count while using hand weights to
do an Above Head Press. Here, exhale each time your arms go above your head and
inhale as they come down. It is easier and more natural when using hand weights to
exhale as your arms move up and away from your torso.

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BREATHWORK BOUNCING # 3: WORK-IT-THROUGH BREATHING


Difficulty Level: very individual, from low to very high
Special Emphasis or Benefits: facilitates healing and a sense of well-being
General Description: During any series of any Bounce Type, you may find or
become aware of a place in your body, or some structure, organ, or body system, that
feels restricted, constricted, stuck, painful, or is otherwise not quite right. Place
your attention on that spot or body system, and consciously breathe in and through
that spot. Make sure you relax your neck and shoulders, and your pelvis and abdomen,
and allow as much breath in and through all of you as possible. Imagine the breath
flushing through and taking away the pain or not quite rightness, and that it is being
grounded into the earth each time you hit the mat and released into the heavens each
time you rise.
If breath alone does not completely diminish the pain or not quite right feeling, then
allow your body to slightly move and rearrange itself so that the pain or not quite
right feeling isnt as strong. Then continue with deep full breathing, and once all
signs of the pain or not quite right feelings are gone, return to the original position
and see if the pain or not quite right feeling are now gone from this original position
as well. You can go back and forth between the original position and similar but
different positions, consciously breathing through and letting go of the pain, as many
times as you need to.
Once the pain or not quite rightness is mostly or completely gone, track down
whether any of the pain or not quite right feeling remains in your body by allowing
your body to rearrange itself and go where it wants to go, including changing the
Bounce Type that you are doing. The pain or not quite right feeling may have
traveled down to your knees, or up to your shoulders, or could be anywhere else in
your body. If it has traveled, then go back to working it through using your breath
and slight changes in your body position.
Comments: Breath, pleasure, balance, and wellness are intimately related (see
Chapter 15 for an in-depth look at breathing and rebounding generally). By bringing
yourself to a place where the air is flowing freely through your body, with your
predominant feeling being a sense of clear and balanced presence and even pleasure,
you give your body a kind of energetic template that it can use to keep you healthy,
balanced, and strong. This description of Work-It-Through Breathing is a bit longwinded and thats exactly the point. As you bring deep full breathing a long wind
in and through your body, and as you work with the edges of stuckness and pain,
including tracking down and releasing dysfunctional patterns wherever they may
travel to as you do this work, you can deeply energize yourself and even heal
longstanding problems. Each one of us will do Work-It-Through Breathing in a very
different way, so give yourself plenty of room to experiment to see what works best.
.for you here.
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CATEGORY:

FAST BOUNCING

As Chapter 25 on The Benefits of Rebounding discusses, one of the unquestioned


benefits of rebounding is that its produces an aerobic training effect, that is, it has a
positive impact on the cardiovascular fitness. As we now know from decades of
research on aerobic exercise, a greater effect will be caused by raising ones heart rate
to a certain target zone level and keeping it there, and in general by occasionally
pushing ones cardio and respiratory systems to at or near their safe limit.

Many books have been written on exactly how hard and how far to push ones heart
rate and breath stream (e.g., setting target heart rates based on your age); an in-depth
discussion of these topics is both widely available and beyond the scope of this book.
Suffice it to say that if you want to strengthen your heart, increase your maximum
oxygen uptake level, and generally create a maximum aerobic training effect, you will
need to rapidly move your body on the rebounder for at least part of each session. As
mentioned earlier in a footnote in Chapter 16, vigorously using and pumping your
arms is an especially effective way to achieve aerobic fitness.
Given the physics of rebounding and the way that energy is re-circulated through the
spring and mats, you can get yourself up to a powerful Fast Bouncing sequence pretty
quickly. For example, you may be able to run (in place) as fast as you want for longer
than you ever could on hard ground. Take advantage of Fast Bouncing on your
rebounder one or more times each workout session to increase bodily health and to
just have a good time. Listening to music with a fast driving beat is an especially good
way to bounce fast. Fast Bouncing is just plain old fun!
Nearly any bounce type can be speeded up to give a good aerobic effect. The three
Bounce Type examples (plus variations) provided for the Fast Bouncing Category
are:
1. Pulse Pace Bouncing
2. Arm Pulsing
3. Running in Place
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FAST BOUNCING # 1: PULSE PACE BOUNCING


Difficulty Level: medium
Special Emphasis or Benefits: easy way to raise your heart rate and respiration level
General Description: This is very similar to similar to Pulsing in Place (found in the
At Ease Category), except here you use your arms to keep yourself pulsing at a fast
pace, ideally to a musical beat. Typically your feet will stay on or close to the mat,
that is, you will not rise very far off the mat if at all. Your arms are essentially moving
straight up and down, with an almost flapping motion, as if you were a bird trying to
take off. Your knees are slightly bent, your neck, shoulders, pelvis, and abdomen all
as relaxed as possible (with the pelvis slightly tucked to promote the longest spine and
most relaxed posture overall).

Comments: Pulse Pace Bouncing can be a lot of fun, especially to music. You can
get yourself moving quite fast, up to 130 or 140 cycles per minute if you work at it.
This can be quite a sprint, so make sure you dont overdo it and exceed your
maximum safe heart rate.
Variation # 1: Perform Pulse Pace Bouncing to a favorite fast song that you would
normally only move to on every other beat.
Variation # 2: Put a clock where you can see it and determine a time that you will do
Pulse Pace Bouncing for, such as one minute, two minutes, three minutes, etc. If you
have a favorite fast song that can use to set the pace here, then you can do one
minutes worth, two minutes worth, etc. of that song. (Try using David Bowies
Suffragette City if you have it available.).

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FAST BOUNCING # 2: ARM PULSING


Difficulty Level: medium
Special Emphasis or Benefits: another easy way to raise your heart rate; nice
shoulder and back work
General Description: This is very similar to similar to Pulsing in Place, except here
you throw your arms all the way forward and then all the way backwards as you pulse
up and down to a fast beat. Your feet may find your body raising above and lowering
into the mat a bit more here than with Pulsing in Place.

Comments: Arm Pulsing is also a lot of fun, especially to music. You can really
throw yourself into (and out of) this particular bounce and get a very intense
workout. Your arms, shoulders, and upper- and mid-back also receive a nice workout.
Variation # 1: Instead of moving your arms backwards and forwards, start out with
them spread wide as shown below, bring them in horizontally until almost touching,
and then spread them out again. In addition to aerobic benefits, you will give your
shoulder and chest muscles a good workout this way.

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FAST BOUNCING # 3: RUNNING IN PLACE


Difficulty Level: medium to high
Special Emphasis or Benefits: a great way to get moving and loosen your lower back
General Description: Simply run in place. Move your arms to keep your balance, and
pump them even harder when you want to pick up your pace. Work towards having
your thighs come close to being parallel with the floor. Start slowly and then pick up
the pace as you get comfortable over time. Eventually, you can go very fast. Remember to keep your shoulders and neck relaxed, your pelvis and abdominals loose, and to
breathe in and out as fully as you can. If you run out of breath, slow down or do some
other kind of Bounce Type as a transition until you regain your breath. And if you
happen to hit a glitch in your gate, where your legs somehow miss a beat, dont let
this throw you off too much. Make sure youre safe, and then continue on.

Comments: Running in Place offers not only a thorough aerobic workout, but as you
alternately lift each leg your lower back is given an opportunity to stretch out and
relax. I often feel a greater sense of a loose relaxedness in my lower back after I have
done Running in Place than with any other bounce type.
For many people Running in Place becomes a Basic Bounce (see Chapter 19) and
takes a prominent role in each rebounding session. Some people, in fact, do nothing
but Running in Place. I do not recommend this, however, because there are many
benefits that may not come to you if you only do this type of single-legged bounce.
That is, the types of rhythm that develop in regular double-legged bouncing permit a
whole range of breathing, healing, strengthening, and loosening opportunities that
single-legged Running in Place simply does not provide.
Variation # 1: Use your clock to pick an amount of time that you will perform
Running in Place, and then use a fast fun song to set the pace for you.
Variation # 2: Do Running in Place using (especially at first) light hand weights.

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CATEGORY:

FREQUENT FLOWER

The Frequent Flower Category includes bounces that you often turn to when you find
yourself in or approaching a flow state in the middle of a rebounding session.
(Flow, a concept made popular by Professor Mihaly Csikszentmihalyi, is a "sense of
effortless action [people] feel in moments that stand out as the best in their lives.
Athletes refer to it as 'being in the zone,' religious mystics as being in 'ecstasy,' artists
and musicians as 'aesthetic rapture.'") These Frequent Flower Bounce Types will
probably constitute a good portion of your Basic Bounces (see Chapter 19) as they
naturally and easily arise, and are easy to build momentum with and sustain for a
considerable period of time.

To keep things interesting, remember that you can always significantly alter any
one of these Bounce Types by making a slight change in the positions of your
hands, your shoulders, your arms, your feet placement, and so on.
The four Bounce Type examples (plus a large number of variations) provided for
the Frequent Flower Category are:
1.
2.
3.
4.

Just Bouncin
Jumping Jacks
The Twist
Free Flow Feel Good

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FREQUENT FLOWER # 1: JUST BOUNCIN


Difficulty Level: low
Special Emphasis or Benefits: perfect for when you just want to bounce
General Description: Sometimes when you are rebounding you wont want to think
too hard, work too hard, or pay too much attention to anything in particular. Instead,
you just want to bounce. Just Bouncin is for these times. Using mainly your core
torso muscles to push down along with your lower legs to push off, you simply
establish and maintain a nice, easy, bounce here.

Comments: Just Bouncin can be used as a good transition bounce, that is, when you
are in the middle of a rebounding session and not sure what you want to do next, you
can always engage in Just Bouncin. Notice that the arms do come a little bit out as
you sink down in the mat, as shown in the second frame.
Variation # 1: Do some Breath Work Bouncing as you are Just Bouncin.
Variation # 2: You can hold light hand weights as you are Just Bouncin.
Variation # 3: With a little bit more lower leg push off, you are halfway to High
Bouncing, that is, you are Just Bouncin Higher.

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FREQUENT FLOWER # 2: JUMPING JACKS


Difficulty Level: low to medium
Special Emphasis or Benefits: easy, simple, natural, and uses the whole body
General Description: This is similar to the standard callisthenic, except that you
bounce as you do it. Simply move your arms apart and overhead as you spread your
legs, then bring your hands and arms back as your legs come back together (4th frame).

Comments: In a traditional callisthenic jumping jack on a hard surface, the hands


meet overhead. Several of the variations below have the hands meeting overhead in
different ways, but for a standard On the Rebound execution of Jumping Jacks, it is
only necessary to raise your arms most of the way above your head. In other words, as
part of the Frequent Flower Category of Bounce Types that you will come back to
over and over again, Jumping Jacks done in the manner illustrated above will prove
superior, as they are easier, simpler, and in some ways more natural on a rebounder.
Variation # 1: If, however, you do want to do stay closer to the traditional callisthenic, as shown below, your shoulders and back will get an especially nice workout.

continued next page


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FREQUENT FLOWER # 2: JUMPING JACKS (CONTINUED)


Variation # 2: In addition to simply bringing your hands to meet each other as you do
Jumping Jacks, there are many additional variations that change the feel and effect of
the movement depending on exactly how your hands meet each other and how you use
your arms. For example, as the first frame below shows, you can actually clap your
hands straight on as they reach their apex overhead. In the second frame, it is another
clap, but this time the right hand is a bit in front of the left hand. In the third frame, the
hands are switched, with the left hand a bit in front of the right hand. (This may be
hard to see, but in practice it is easy to do.) Switching back and forth between which
hand is out in front as you clap brings a rewarding and challenging rhythm to Jumping
Jacks.

Variation # 3: Turn or rotate your hands and wrists close to 180% to give a nice
variation that emphasizes shoulder and arm work.

continued next page

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FREQUENT FLOWER # 2: JUMPING JACKS (CONTINUED)


Variation # 4: Jumping Jacks are so much fun because there are so many different
ways to do them while you are On the Rebound. (While many Bounce Types have
many variations, Jumping Jacks have a particularly large number of different
varieties, which is why so many of them are illustrated here.) Another variation
involving the arms and hands is to have your hands and arms cross-over each other,
first left arm in front of right, then right arm in front of left, as shown below.

Variation # 5: As one final example of what you can do differently with your hands
during Jumping Jacks, note how the fingers and wrists are completely relaxed and
even seem to flutter in the frames below. This can be a lot of fun, and you can
discharge a lot of tension from your hands, wrists, and arms in this way.

continued next page

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FREQUENT FLOWER # 2: JUMPING JACKS (CONTINUED)


Variation # 6: Not all Jumping Jacks variations have to do only with changes of the
arms and hands. In this variation, the timing of the legs and the arms are switched.
Normally, your arms and hands go up as your feet and legs spread apart. Here, the
timing is switched, with the feet coming together as the arms and hands reach their
highest point (and then the feet spread out as the arms come down, although this is not
shown).

Variation # 7: Variations can also come about mainly through changes in the feet and
legs. The frames below show the feet opening up in a kind of V (see the discussion of
radial yaw in Chapter 17), and then closing back in again, even to the degree that
the toes point in a little (as in the first frame). This can be a very relaxing movement.

continued next page

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FREQUENT FLOWER # 2: JUMPING JACKS (CONTINUED)


Variation # 8: As a last and final variation, the frames below show two different
perspectives on performing Jumping Jacks while both landing on the toes and balls of
the feet, and then taking off on the toes and balls of feet. (See Chapter 17 for a
discussion of this kind of balls/toes approach.) This can be a challenging and
invigorating motion, requiring both well-developed balance as well as strong calves,
ankles, and feet. The last three frames, which present a side view, clearly show how
the heels do not touch the mat in this bounce.

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FREQUENT FLOWER # 3: THE TWIST


Difficulty Level: low to medium
Special Emphasis or Benefits: intensely engages core torso muscles
General Description: Stand on your rebounder, bend your knees slightly, and
rotationally twist your arms and torso in one direction while your hips and legs begin
to move in the opposite direction. Think: corkscrew.

Comments: Right up there with Jumping Jacks and High Bouncing, there may be no
more natural, beneficial, and enjoyable bounce type than The Twist. Its very easy to
start twisting on a rebounder, yet The Twist can also challenge you both structurally
and aerobically. Not surprisingly, as with Jumping Jacks, there are quite a few
varieties of The Twist that are worth presenting. (The Twist even gets two other
Catalog entries, one under the Hand Weights Bouncing and one under Motion
Maximizer.)
Variation # 1: In the Windshield Wiper Twist, you get some nice shoulder and arm
movement by moving your arms back and forth as shown below.

continued next page

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FREQUENT FLOWER # 3: THE TWIST (CONTINUED)


Variation # 2: Twist Over Head is similar to the 50s dance known as The
Monkey. You bring your hands up and over your head, either straight or in an arcing
motion. This one is a lot of fun, especially with the right music, and it gives the
shoulders and mid- to upper-back an excellent workout.

Variation # 3: In Low Back Twist you bend your knees more while you are
twisting, and the focus of your arms is more of a back and forth motion (hands and
arms moving in front of you and then behind you). You can get a really thorough
lower back stretch from this, and depending on how low you go with your knees, this
can be a lot of (very rewarding) work.

continued next page

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FREQUENT FLOWER # 3: THE TWIST (CONTINUED)


Variation # 4: With the Hip Thrust Twist you pretend that you are a belly dancer
and move your hips in one plane, from side to side. (Arguably, this really isnt a twist,
but rather more of a straight line motion. It does, however, have the feel of a twist,
which is why it is included here.) Note how the legs differ depending on which hip is
thrust out. This one gives a good workout to the lower torso and the muscular and soft
tissue connections to the pelvis and thighs.

Variation # 5: Knees Together Twist, like other bounce types where the knees and
thighs press against each other, can give rise to the feeling that a tremendous tension
has been taken off the lower back. Its a fun and challenging movement to undertake.

continued next page

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FREQUENT FLOWER # 3: THE TWIST (CONTINUED)


Variation # 6: The Shiva Twist is inspired by Shiva Nataraj, the Dancing Shiva,
which portrays the Hindu god Shiva dancing. (Exactly why he is dancing, what he is
dancing on the Demons of Ignorance and the rest of the long story must be passed
by for now.) Coincidentally, the Enlightenment.Com logo features a Shiva Nataraj:

The Shiva Twist, inspired by this archetypal image, is one in which you bring your
arms, bent at the elbow, up and over the side of your head. You otherwise twist fully
and freely here, almost as if you had the same four arms that Shiva has and were able
to take up as much space and move through as much energy as he does.

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FREQUENT FLOWER # 4: FREE FLOW FEEL GOOD


Difficulty Level: low
Special Emphasis or Benefits: invites the mind and body to completely relax
General Description: While rebounding, you will sometimes just want to do what
feels spontaneously good and natural, even if (especially if) it doesnt fit into any
other Bounce Type. If this comes up, then just go with it. The natural, spontaneous,
organic, movements that arise within you are thoroughly enjoyable, and can relax and
open you up in ways that can lead to deep energizing and healing.

Comments: My feet are off the mat for this entire 1/5th of a second long sequence of
Free Flow Feel Good. (Most of the action here is in the feet.) Do I appear to be having
fun here? Im pretty sure that I was indeed having fun. I may have even been blissed
out. Now, if at any time you are having fun if things are flowing freely and feeling
good then dont even think of questioning your rebounding experience. This, after
all, is a large part of why you got on a rebounder in the first place!
One final word: be cautious, but not overly cautious, about how much you move your
head and neck. Trust your body, as well as your intuition and common sense. If you
ever experience any neck or head pain or dizziness, then back off right away.

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CATEGORY:

HAND WEIGHTS BOUNCING

Many people especially men ask whether rebounding will keep their upper body in
shape, especially their arm and chest muscles. My experience is that the very
mechanics of rebounding adds core muscle to the torso, and otherwise produces
excellent muscle tone throughout the entire body. (See Chapter 25 on the benefits of
rebounding.) Moreover, if strength is seen in the context of flexibility and the ability
to powerfully but safely get work done (that is, whether you can safely and effectively
use the muscle power that you have in the real world), then rebounding will certainly
improve overall strength as it almost always improves flexibility.

Additionally, however, it is possible to use hand weights (or sand bags for those who
prefer them; see Chapter 13) to give yourself an intense upper body workout focused
on the chest, arms, shoulders, and back. But please dont use weights that are too
heavy: it is far too easy to whip a weight around near, at, or beyond your effective
functional range of motion, potentially causing damage to soft connective tissue
(tendons, ligaments, fascia) and muscle.
Indeed, most men should probably use hand weights (I like neoprene-covered
dumbbells the best) that are no more than 3, 5, or at the very most 8 pounds, and most
women will want to use weights that are even lighter, down to 3, 2, and even 1 pound
weights. (Of course, there are always exceptions, both on the lower and higher ends of
the scale, both for men and for women. There are, for example, some women who
while rebounding can safely and effectively handle far heavier hand weights than I
can!) I am pictured above holding 5 pound, neoprene-covered, hand weights.
continued on next page

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HAND WEIGHTS BOUNCING (CONTINUED)


So, if its not the amount of weight thats being lifted that leads to strength, flexibility,
muscle tone, and even muscle growth, then what is it? Obviously, it must have to do
with the number of repetitions that are performed during Hand Weights Bouncing, and
therefore the total amount of work being done and power being generated and
expended.
Simply, if you perform a large number of repetitions, regardless of how seemingly
low the poundage of the weights being used may seem, you will nevertheless feel an
intense burn or pump. Just try doing 100 (or more) locked-out Biceps Curls
with each arm with 3-, 5-, or 8-pound hand weights, and you will see (and definitely
feel) what I mean. Personally, I know that I go to the gym to lift weights far less often
than I used to, and yet I have lost no muscle size and instead feel that Im stronger and
in better shape now than Ive ever been before.
Finally, it should be said that, at this point, there arent all that many Hand Weights
Bouncing exercises or variations. I have yet to figure out more than four or so basic
ways to use hand weights where a powerful rhythm can be undertaken that almost
always remains safe, steady, and within control. Once you get going, it is possible for
any particular Bounce Type to reinforce itself and to lead to higher bouncing and
bigger motion generally; you do not want to find yourself bouncing in a way that is
bigger than you can handle while you are holding hand weights.
For example, I have yet to find a really good triceps exercise that can be done with
hand weights on the rebounder! There must be one, though, and I look forward to your
contributions and inventions here.
The four Bounce Type examples (plus variations) provided for the Hand Weights
Bouncing Category are:
1.
2.
3.
4.

Overhead Press
Side Arm Raise
Twist With Weights
Biceps Curls

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HAND WEIGHTS BOUNCING # 1: OVERHEAD PRESS


Difficulty Level: medium to high (depending on speed and number of reps)
Special Emphasis or Benefits: shoulders, arms, chest, and back
General Description: For the Overhead Press, pick up some appropriately heavy
hand weights and with palms facing forward, raise them over your head as you
bounce. Your feet will contact the mat at the top of your extension and again as you
bring the weights down to roughly parallel with the top of your shoulders.

Comments: Make sure you read the introductory comments to Hand Weights
Bouncing and that you do not use weights that are too heavy, especially at first. Pay
attention to your breath and body (relax the neck, shoulders, pelvis, and abdominals,
as always), and start out with 10 or 20 repetitions, eventually working your way up to
dozens or even hundreds of repetitions, if you like. Done to music, with attention
placed on the breath, this can be a very profound and intense movement.
Variation # 1: Same start, but turn your wrists, palms, and arms inwards and bring
the hand weights over your head in more of a sideways arc. Note that you probably
wont be able to raise the weights quite as high. This one is great for the shoulders.

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HAND WEIGHTS BOUNCING # 2: SIDE ARM RAISE


Difficulty Level: medium to high (depending on speed and number of reps)
Special Emphasis or Benefits: shoulders, forearms, wrists, chest, and back
General Description: For the Side Arm Raise, pick up some appropriately heavy
hand weights and hold them as shown in the first frame below, with your palms facing
inwards towards the side of your body. Keeping your elbows slightly bent, raise your
arms to the side as you lift off the mat, with your feet hitting the mat again as you
reach the top of your extension, as in the third frame. Then bring your arms down the
exact same way, with the weights coming all the way down to pelvis level as your feet
make contact with the mat again.

Comments: Again, make sure you read the comments in the introductory Hand
Weights Bouncing Category and that you use appropriately heavy weights. Pay
attention to your breath and body (relax the neck, shoulders, pelvis, and abdominals,
as always), and start out with 5 or 10 repetitions, eventually working your way up to
dozens, or a hundred or more. This movement really works the shoulders intensely, as
well as the forearms and wrists.
Place special attention on your neck and face, trying to keep them loose and relaxed as
you perform this movement. This is not always an easy thing to do. But the fact is that
the Side Arm Raise, if done for a significant number of repetitions, is flat out a very
intense exercise. Nobody ever said that all of rebounding was going to be easy!
continued on next page

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HAND WEIGHTS BOUNCING # 2: SIDE ARM RAISE (CONTINUED)


Variation # 1: Instead of holding the weights with your palms facing inwards towards
the side of your body, have your palms face backwards, as in the first frame below.
This results in a very different but equally intense workout for the arms and shoulders.

Variation # 3: As the hand weights come back down, bring them behind your body
instead of in front of your body, as shown in the third and fourth frames above. This is
a nice variation that will work your arms and shoulders in a discernibly different way.

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HAND WEIGHTS BOUNCING # 3: TWIST WITH WEIGHTS


Difficulty Level: medium to high (depending on speed and degree of knee bend)
Special Emphasis or Benefits: works upper torso, arms, and thighs
General Description: Twisting with Weights is almost exactly the same as The Twist,
discussed under the Frequent Flower Category, except, of course, that each hand is
holding an appropriately heavy (i.e., light) hand weight. Holding hand weights puts an
additional load on your entire upper torso and yields a terrific upper body workout.
You can Twist with Weights in a fairly nonchalant manner, or go at it quite vigorously.

Comments: Twist with your whole body, not just with your arms. That is, let the
motive power come from your core from your deep strength with your arms and
hands just happening to be the part of you that actually holds on to the hand weights.
Variation # 1: Bend your knees somewhat more and keep your arms and hand
weights up higher all through the twisting motion, as shown below. This variation will
further engage your arms and shoulders, and deeply work your lower back and thighs.

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HAND WEIGHTS BOUNCING # 4: BICEPS CURLS


Difficulty Level: medium to high
Special Emphasis or Benefits: your biceps
General Description: Grasp an appropriately light hand weight in each hand. With
each bounce, alternately raise one arm as you lower the other arm. Remember to keep
your neck, shoulders, pelvis, and abdomen relaxed, and to place some attention on
your breathing.

Comments: If you go for a high number of reps here, Biceps Curls will be truly
challenging and invigorating.
Variation # 1: Your elbows can come out and move away from your body as you
curl up the weight, as the first two frames below show, or they can remain tight
against your body, as the last two frames show. Either way is fine, but by keeping
your elbows in close, and by tucking them in and back, you can lock out and
ratchet back your shoulders so that almost all of the actual lifting work is done by
your biceps alone, without the help of your shoulders, chest, or back. This makes for a
much more intense biceps workout, especially if you do a medium to high numbers of
repetitions.

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CATEGORY:

HIGH BOUNCING

Bouncing far off the mat rising high up into the air is invigorating, stimulating,
and fun. For many, bouncing high is a sine qua non (essential condition), and
perhaps even the raison d'tre (reason for being), of rebound exercise. Certainly,
when you are High Bouncing, you are doing something that you can pretty much
only do on a rebounder or on its functional equivalent (a full-sized trampoline, jump
boots, and so on; see Chapter 19). There just arent a lot of other ways to get the
same higher view and sensation of flight, rhythmically self-delivered, in a safe,
effective, delightful, and even exhilarating manner. Were talking flying here!
(Note, though, that some feel it is rarely or ever necessary to bounce high to get a
great rebounding workout. For instance, JB Berns, creator of Urban Rebounding,
deemphasizes vertical liftoff and instead emphasizes pushing down through your
feet and into the mat, generally achieving no more than six inches of height.)

Common sense tells us that many of reboundings seemingly clear benefits will be
increased or amplified through High Bouncing. These benefits include increased
lymph flow and therefore immune function, a stronger aerobic conditioning effect
(bouncing higher is hard work), and increased strength and flexibility, as explained
in more detail in Chapter 25. Moreover, if you believe in the claims made for the
increased g-force effect, then bouncing as high as you can for at least some of
each session really does become a sine qua non of rebounding.
Whether its for physical health reasons or just for plain old fun, High Bouncing is
something that most people will want to try and perhaps include in their rebounding
repertoire. If you are uncomfortable bouncing substantially high, then dont. On the
other hand, you might be well advised to still occasionally go up to and then a bit
beyond your perceived limits. You may find that you really like High Bouncing.
The three Bounce Type examples (plus variations) provided for the High Bouncing
Category are:
1. Just Bouncin High
2. Flyin High
3. Knee/Thigh Lift(off) (or Kangaroo Jump)

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HIGH BOUNCING # 1: JUST BOUNCIN HIGH


Difficulty Level: medium
Special Emphasis or Benefits: legs, core torso muscles, and balance
General Description: As with Just Bouncin, there are times when you will want to
bounce pretty high without having to think bout it or make a big deal about it. Using
mainly your core torso muscles to push down along with your lower legs to
vigorously push off, you can quite easily find yourself attaining some real altitude.
(The feet, especially if you lift your heels as you come off the mat see Chapter 17
can act as a powerful lever which can propel you fairly high off the mat and into the
air.)
No particular arm movements or actions are necessary here. In fact, an important and
somewhat esoteric aspect of Just Bouncin High is learning how to completely relax
so that you stay in the air, at the top of the bounce, for what at least subjectively feels
like longer and longer periods of hang time. It may take a while to get the hang of
this, but it is well worth the effort.

Comments: As with Just Bouncin, Just Bouncin High is something that you can do
at any time during your rebounding sessions. It works as a transition exercise between
other bounces; it works if you are out of breath and need to switch to something else
while your body reestablishes its respiratory equilibrium; and it works as its own
focus if you are pursuing the sheer joy of gaining substantial vertical lift-off.

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HIGH BOUNCING # 2: FLYIN HIGH


Difficulty Level: medium to high
Special Emphasis or Benefits: legs and core torso muscles, as well as shoulders/arms
General Description: In Just Bouncin High the torso and legs were the primary
drivers of the degree of liftoff achieved. Flyin High adds in the arms: since we dont
have wings, we naturally try to fly with our arms. In fact, in addition to pushing down
with core torso muscles and pushing off with calves and feet, you can think of
yourself as pushing down with your arms for purposes of making yourself rise even
higher. Imagine that the air is thick and offers resistance, and that by pushing down
more forcefully, the laws of physics cause you to rise higher. (In fact, as a matter of
physics, it is true that your arms are an independent propulsion mechanism when on
the rebounder; see Chapter 16.) Similarly, as you lift your arms up, the energy put
into this motion causes you to rise higher as well. Note that you rise to the top of a
bounce cycle both as your arms go down (see third frame), and as they go up (see 7th
frame).

Comments: Note that the legs remain about the same distance apart throughout. At
the top of the bounce, try to relax and extend your hang time.
continued on next page

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HIGH BOUNCING # 2: FLYIN HIGH (CONTINUED)


Variation # 1: With the Power Pulse, you add in a very forceful exhale at the
bottom of the bounce where you bring the arms down, as shown in the second frame
below. You can also bring your arms behind you and together as you forcefully
exhale, as the third frame shows. You may not get quite as much height here as you do
in the standard Flyin High Bounce Type, but there is often a sense that the hang time
at the top of the bounce is somehow increased both in proportion to the strength of
forceful downward movement of the arms accompanying the exhale, and in proportion
to how deeply you relax and just allow yourself to float at the top of the bounce.

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HIGH BOUNCING # 3: KNEE/THIGH LIFT(OFF) (KANGAROO JUMP)


Difficulty Level: high
Special Emphasis or Benefits: uses thigh muscles to deliver sense of flight
General Description: As previously described in Chapter 16, although it is possible
to get a sense of great height by lifting up your knees and thighs to jump off the
rebounder mat, I do not recommend this Bounce Type to most people. It is hard (at
least for me) to stay in control for more than one or at most two bounces, because so
much of the bodys weight is first lifted so high and then comes back down with a
great deal of force.

Comments: This type of bounce has always reminded me of the way a kangaroo
jumps off of the ground. In fact, it is more like jumping than it is like bouncing, and
while it does fully engage some of the bodys largest muscle groups, it does so at the
expense of producing a Bounce Type that is truly hard to control and be safe with for
any type of long or extended sequence. If you want to use your thighs to lift your
knees as a propulsion method, you are probably a lot better off with Running in Place.

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CATEGORY:

MOTION MAXIMIZER

As mentioned in Chapter 6s Personal Introduction, when I started rebounding I


had only partially recovered from a torn rotator cuff in my right shoulder. (My feet
got tangled in some ivy near a fence, and when I found myself falling, my arm shot
out of its own accord to protect my head from hitting the ground. Now thats what I
call body intelligence!) I went to the clinic; I received physical therapy; I saw
chiropractors and massage therapists and alternative energy practitioners and did
everything else I knew to help heal this injury. Some of this helped, but my
shoulder did not heal completely. I couldnt sleep comfortably in many positions,
especially with my right arm at all extended out from my body, and when the
weather got rainy, my shoulder just hurt.

Its true that this is only an anecdotal report of healing (see Chapter 25), but I
remain fully convinced that by maximizing my range of motion, and by staying
with my breath as I did so, I enabled this former injury to completely heal. I believe
that the body is or contains self-healing mechanisms, that movement per se is a
naturally self-healing activity, and that rebounding is an extremely elegant way to
bring a great deal of movement to almost any body part or structure.
In short, if you maximize your range of motion with respect to any body part or
structure, and if you stay with your breath as you do so, you can expect to retain
and perhaps gain in your effective functional range of motion for that body part or
structure. For starters, though, here are three Catalog examples (along with
variations) where the idea of the Motion Maximizer movement comes across
naturally and easily:
1. Arm Circles
2. Climbing
3. Deep Twist

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MOTION MAXIMIZER # 1: ARM CIRCLES


Difficulty Level: low to high (depending on number of reps)
Special Emphasis or Benefits: shoulders, neck, upper back, and arms
General Description: Stand on the rebounder, bend your knees a bit, and move both
arms out to the side. Then, simply more your arm in big circles, either back first and
then over the top of your head and down in front of you (as in the first set of images),
or forward first and then over the top of your head and behind you (as in the side view
in the second set of images). Make sure you do your Arm Circles in both directions.

Comments: As described in the introduction to the Motion Maximizer Category, Arm


Circles are a great movement for bringing flexibility and even healing to your
shoulders and associated areas. You also can also give yourself a substantial cardio
workout here as moving your arms above the level of your heart takes a lot of work!
To intensify things even further, you can vary the degree to which you accelerate your
arms as they come down and through, using a kind of syncopated motion where your
arms are moving fastest right after they reach their greatest height in any given circle.
Variation # 1: Experiment with changing the position of your hands, wrists, and arms
as you do arm circles in both directions. Slight changes can yield large benefits here.

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MOTION MAXIMIZER # 2: DEEP TWISTS


Difficulty Level: medium to high (depending on degree of knee bend and speed)
Special Emphasis or Benefits: core torso muscles, shoulders, arms
General Description: Undertake The Twist, as described under the Frequent Flower
Category, but instead of nonchalantly twisting your body, bend your knees more and
push yourself to the edge of your easy range of motion with respect to your arms,
shoulders, back, and hips. Feel the top half of your body rotating in the opposite
direction from the bottom half, and extend out as far as you can with your hands and
arms in each direction. Stay with your breath the entire way, keeping your neck and
shoulders as relaxed as possible. Your neck and head can move somewhat here, in
coordination with your arms, but dont push the range of motion too far with respect
to your head and neck.

Comments: This is twisting with a purpose, twisting to go to and even beyond what is
normally comfortable with respect to your ability to move the top and bottom halves
of your body in opposite directions. If you feel any significant pain or dizziness, then
you should of course back off, but dont shortchange yourself here either.

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MOTION MAXIMIZER # 3: CLIMBING


Difficulty Level: high
Special Emphasis or Benefits: your whole body, really
General Description: Climbing is an extended form of Running in Place (or can also
be thought of as a kind of intense vertically-oriented form of The Twist), except here
the focus is a vertical one. Raise your arms and your knees as high as you can on each
step. Note that the arms only come down to about mid-torso level before going back
up again.

Comments: With Climbing, you can feel into and then move beyond any body
restrictions that you might have as to movement in the vertical dimension. It is fine to
do Climbing relatively slowly compared to normal Running in Place, but you can also
speed things up and give yourself an intense aerobic and cardio workout as well.
Variation # 1: Look up to the sky, imagining yourself Climbing into the heavens

Variation # 2: You can try Climbing with very light hand weights for even an even
further intensification of this movement.

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CATEGORY:

SINGLE LEGGED BOUNCING

Most of the time, when we bounce, we bounce with both feet making contact with
the mat at the same time. However, it is possible to bounce on one leg at a time as
well, something we have already seen in Chapter 16 on the various methods of
propulsion.

Bouncing on one leg can be a challenge to your balance, and it is therefore wise to
move into Singled Legged Bouncing in a slow and cautious manner. As for your arms,
you may at first want to use them mainly to help keep your balance. Over time, you
can do more complex movements with your arms as you bounce on one leg.
The two Bounce Type examples (plus variations) provided for the Single Legged
Bouncing Category are:
1. Hopping
2. Simple Kicks
(Note that there are many different types of kicks that can be done while
rebounding, including those from martial arts and dance traditions. Many of these
kicks are emphasized in the great variety of rebounding workout videos now
available.)

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SINGLE LEGGED BOUNCING # 1: HOPPPING


Difficulty Level: high
Special Emphasis or Benefits: develops balance and good for low back and thighs
General Description: Hopping is simple to describe (but not always easy to perform):
just pick up one leg, and bounce up and down on the other, using your arms for
balance, as shown below.

Comments: Hopping isnt something to think much about: either you just do it, or
not. At first, its best to do Hopping a small number of times, perhaps 5 or 10
repetitions with each leg. Over time, you can build yourself up to Hopping 100 times
or more with each leg. Feel free to split this up: do 10 or 25 on one leg, then go to the
other leg, then back to the first leg, with perhaps some transition bouncing in between.
Variation # 1: You can also do Hopping with your arms down by your sides, as
shown below. This is easier for some, and more difficult for others.

continued next page

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SINGLE LEGGED BOUNCING # 1: HOPPING (CONTINUED)


Variation # 2: Hopping can also be done with your arms and hands coming to a point
above your head, as shown here.

Variation # 3: For one final variation, you can try the Hop-Jack, which is half
Jumping Jack and half hopping. This is pretty difficult to do, but very rewarding!

Try doing 50 of
these on each leg!

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SINGLE LEGGED BOUNCING # 2: SIMPLE KICKS


Difficulty Level: medium to high
Special Emphasis or Benefits: improves balance and coordination, works the thighs
General Description: Using your arms for balance, alternatively kick out with each
foot, as shown below.

Comments: If you happen to be a trained martial artist or dancer with a lot of body
and brain knowledge about kicking, try to forget what you already know as you first
experiment with Simple Kicks on the rebounder. Beginners mind is best. You can
always bring what you know to bear after you have first seen what the nature of
simply kicking on a rebounder is like.
Variation # 1: Instead of kicking out in front of you, kick out to the side, as shown
below. Holding your arms out to the side may help with balance here.

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CATEGORY:

SITTING ABDOMINALS: V-UPS

Difficulty Level: high


Special Emphasis or Benefits: intense fast abdominals workout
General Description: With every bounce cycle you use your core torso or trunk
muscles, including your abdominals, to some degree. Rebounding, in and of itself,
will strengthen your abs. (As suggested earlier, just place your hands on your abs and
feel what happens with every bounce.) However, if you want to give yourself a
particularly intense abdominal workout, you can undertake the V-Ups exercise shown
below.
Simply sit on your rebounder, lean back and raise up your legs so that you are in a
kind of V, and then pulse up and down, using your arms to get you going and for
balance. You may find that it is pretty difficult to raise your body off of the mat
completely, but you can do so with practice. If you can reach 100 V-Ups, you will
probably find that you have given yourself a very intense workout.

Comments: Experiment with straightening out your legs at the knees as much as you
can (to achieve a more perfect V), and then see whether it is any different if you let
your legs bend to the degree they want to, as in the pictures above.
There are many other abs exercises reverse crunches, leg lefts, etc. that can be
done partially or completely on a rebounder. These are not included in the Catalog
because, for the most part, there is no special advantage to doing them on or with a
rebounder, that is, they can be done just as well on the ground.

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CATEGORY:

STRETCH BOUNCES

As mentioned earlier, you should bring everything that you already know about
other exercise to rebound exercise. If you know that you almost always do better
with any type of exercise if you take a few minutes out to thoroughly stretch before
you get going, then please make sure that you thoroughly stretch before you start
rebounding. If you can do some of that stretching while you are on the rebounder,
thats great, but if you need to lie down on a hard floor, stand against a wall, work
with a stretch band or an exercise ball, etc., go ahead and do so.

Once you get on the rebounder, the easiest way to stretch is by doing some
Breathwork Bouncing or some Bodywork Bouncing. For example, if you clasp your
hands behind your next, relax your body, and breathe, you will open up your entire
upper torso. Moreover, the simple act of bouncing up and down, especially as you
move your arms around and twist your body, will also stretch you out and lead to
long-term gains in flexibility.
In addition, the movements presented in this section are particularly geared to more
intensely stretching out the body during an ongoing rebound session.
The three Bounce Type examples (plus variations) provided for the Stretch Bounces
Category are:
1. Back Bends
2. Front Bends
3. Squat Pulses

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STRETCH BOUNCES # 1: BACK BENDS


Difficulty Level: medium
Special Emphasis or Benefits: opens up the lower, mid, and upper back.
General Description: Place your hands on your lower back and then gently and
slowly lower yourself backwards as far as your are comfortable, and then try Pulsing
in Place or Just Bouncin or any other simple bounce.

Comments: Back bends of all types are a staple of modern yoga as they can do an
excellent job on releasing the back and opening the whole body. You dont want to go
too far, especially at first, and if you feel pain or at all dizzy, you should of course
stop. Place attention on the breath, as always, and make sure you keep your head and
shoulders, as well as your pelvis and abdomen, as relaxed as possible. Come up
slowly, and do some transition bouncing or Breathwork Bouncing before going on.

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STRETCH BOUNCES # 2: FRONT BENDS


Difficulty Level: medium
Special Emphasis or Benefits: good stretch for lower back, hip flexors, and
hamstrings
General Description: Stand on the rebounder, bend your knees as much as you need
to and reach down and place the palms of your hand on the mat. Then, move up and
down as if you were Pulsing in Place, with your palms and feet staying on the mat.

Comments: The key thing to watch here is moving your head too quickly, especially
when you come up from this position. If you are dizzy, then try some type of basic
transition bounce (i.e., Just Bouncin, or simple Jumping Jacks), until you have
reached equilibrium. You can get a really good stretch here, but you have to move
slowly and be careful.
Variation # 1: Hold onto the outside frame of the rebounder instead of placing your
hands on the mat.
Variation # 2: Place your knuckles on the mat instead of the palms of your hands.

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STRETCH BOUNCES # 3: SQUAT PULSES


Difficulty Level: medium
Special Emphasis or Benefits: great for stretching out the hips, back, and hamstrings
General Description: Stand on the rebounder and place your hands on your thighs as
you squat down a bit. Then, bounce up and down as if you were Pulsing in Place.
Your feet can either stay entirely on the mat or you can gain a little altitude as you
pulse. Keep your back flat and your head, face, and neck relaxed.

Comments: This is a great movement for the lower back as well as thighs and
buttocks. By placing your hands on your thighs, you mostly lock out the upper body
and the emphasis turns to stretching and balance. But be particularly careful here not
to move your head around too much; once again, you want your head, although fluid
and loose, to remain stable and mostly in one position.
Variation # 1: As shown below, place your hands on your knees rather than your
thighs. This changes the angle of the body and can enable you to lock out and hold
your upper body in some very different ways, thereby giving yourself a wider variety
of back stretches. Also, you may be able to see that in the second frame below, my
feet have actually left the mat.

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CATEGORY:

STRUCTURED STRENGTH IN MOTION

Fortunately, Structured Strength in Motion (SSiM) is the Catalogs last Category,


as it is perhaps the most difficult Category to explain and illustrate.
General Description: With this Category, you tense, freeze, or lock out some
portion of your body your arms, your entire upper torso, your legs, your upper
torso and legs, and so on and you hold that position as you bounce up and down.
Even with attention placed on the breath, and the relaxation of those parts of the
body not being purposefully held in place, it can take a tremendous amount of focus
and strength to bounce in this way. In effect, you have created a structure (the parts
of you that are tensed) that takes a good deal of strength to hold in position,
especially while you are in motion, and hence, Structured Strength in Motion.
The set of three figures below illustrates a very simple example of SSiM focused on
holding the arms raised up and to the side while keeping the feet, legs, and torso in
the same position throughout.

Comments: SSiM is really more of a feeling to be experienced than an exact set of


physical positions or instructions that can be conveyed in words or even pictures. The
sets of figures on the following pages illustrate a variety of SSiM movements. But
dont be limited by what you see here. There is practically no limit to the additional
number of variations that you can come up with as this is essentially a very free-form
kind of movement.
To create your own SSiM movements: (1) find a position in which you want to
develop additional strength; (2) hold the engaged body parts and structures where they
are as you bounce; and (3) keep breathing into and through the entire physical and
energetic pattern that you have formed with your body. If things become too intense, a
slight change in position may enable you to work through whatever is that is going on,
similar to the Work-it-Through Bounce Type in the Breathwork Category.

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STRUCTURED STRENGTH IN MOTION (CONTINUED)


Variation # 1: Here, the arms are held in a raised position, and the feet are splayed
out as the legs remain in the same position throughout the bounce. Notice that there
is some shoulder movement in the third frame as the feet sink deeply into the
rebounder mat. This is not unusual, even if you are focused on keeping your arms
and shoulders as still as possible.

Variation # 2: This is very similar to Variation # 1, but here the hands have taken
on a very different position. This small but significant change can create a very
different feeling throughout the entire body, and in this case, especially in the
shoulders, arms, and hands.

Comments: Please dont be concerned with how you might look to others here. Sure,
with SSiM, you can get yourself into some very funny-looking positions (as the
illustrations in this section show), but once again, you are doing this for yourself, for
your own health and well-being, and so the opinions of others really should not matter
to you here. Its hard to appreciate just how wonderfully intense SSiM can be until
youve tried it for yourself.
continued next page
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STRUCTURED STRENGTH IN MOTION ( CONTINUED)


Variation # 3: This is another similar position, but here the arms are raised in a
different way and are topped off with a novel hand position. Note the powerful
exhale in the third frame below.

Variation # 5: Here, the arms move in a Jumping Jacks manner, but the legs stay
still. This can be a great way to develop strength and flexibility in the legs.

continued next page

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STRUCTURED STRENGTH IN MOTION ( CONTINUED)


Variation # 5: Heres one last bare-chested example: arms up; hands curved down;
knees bent and legs spread apart; head slightly tilted back. A truly wonderful way to
open up the body, although as some of these pictures show, it can also be hard
work!

A Final Comment on Breath Work, Body Work, and Structured Strength in


Motion: My friend Ed Lark, of Sebastopol, California, both teaches and practices
massage at a very high level. I described to him some of the things that Ive
experienced on a rebounder, including Breathwork Bouncing, Bodywork Bouncing,
and Structured Strength in Motion, and asked him if he had any insights about just
how it might be possible for pain to loosen up and go away with focused bouncing.
He said that in a manner similar to Trager massage method, which involves very
light, gentle, rhythmic, shaking movements, it was his guess that rebounding worked
to mechanically and neurologically over-stimulate and thereby trigger tissue changes
through sensory-motor feedback loops between the muscles and brain. Then, in a kind
of what the heck reaction, the muscles and other tissue find themselves relaxing,
reorganizing, and balancing out. So, I asked him, what you are saying is that
rebounding works to shake out and loosen disharmonious, painful, and poorly
connected stuff in the body, is that right? Thats it, he said, youve got it.

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Part V:
The Daily Bounce Manual Part 3
(The Big Picture)
21. Some Suggested Programs
22. Keeping It Going with Music, TV, Friends, Phones, and Fun
23. A Universal Machine: Rebounding & Your Favorite Sports &
Exercises
24. Twenty-One Principles of Rebounding

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21. Some Suggested Programs


Lets assume that you have determined that you want to give rebounding a fair shot and a
real try. How, then, do you go about constructing a rebounding program that will work
for you and facilitate your making rebound exercise a regular part of your life?
There are many different rebounding programs that can work for you. The ideal thing, of
course, is for you to follow your own instincts, your own timetable, and your own way of
doing things. Still, it is often helpful to have some suggested programs from which to
choose. This Chapter starts with a quick historical review of previously suggested
rebounding programs. It then moves on to suggest several specific programs, relying on
the terminology and Bounce Types outlines in the two chapters. Rather than trying to
present any set of best or official programs, the main idea here is to suggest to you
how you can build or construct your own program from the many rebounding movements
and exercises that are at your disposal.
Traditional Suggested Programs
Most programs suggested in existing rebounding literature orient themselves around the
traditional rebounding terminology of health bounces, aerobic bounces, and strength
bounces. But as discussed in Chapter 19, this terminology is both inadequate and
confusing. To quickly review that discussion, the health bounce got its name from the
greatly increased lymph circulation and therefore immune system boost that follows from
rebounding. But since every Bounce Type has this effect of increased lymph fluid
circulation, this is not really a very useful term. Likewise, almost every Bounce Type can
be done more or less rapidly, and therefore has a variable aerobic training and heart
strengthening effect. Similarly, saying that High Bounces are the same thing as strength
bounces makes too simple an equation between bounce height and cellular strength,
and ignores many other aspects of strength increase associated with rebounding.
These traditional programs would typically state something like in Week # 1, do x
minutes of health bouncing, y minutes of aerobic bouncing, and z minutes of strength
bouncing. In Week # 2, you would do x + 2 minutes of each, and so on. These types of
suggested programs have probably been very useful in the sense that those who followed
them received the many benefits of rebounding. However, the programs suggested in this
Chapter, since they are based on the more detailed, accurate, and generally useful
language presented in last Chapters Catalog, should prove superior in practice as well as
in theory.
Two Other Programs Worth Mentioning
In addition to the traditional programs mentioned above, there are two other programs,
one over twenty years old and the other much more recent, that are worth briefly
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discussing. The first was put forward by Harry & Sara Sneider in their generally excellent
rebounding book Olympic trainer (1981). This books, which focuses on what the
Sneiders call resistive rebounding (the use of hand weights in the form of sand bags),
both uses the traditional terminology discussed above as well as puts forth a program
called the Daily Dozen that many individuals who have been rebounding for many
years have found extremely useful. Consisting of movements including the curl, the
press, upright row, triceps press, and so on, the Sneiders give a precise sequence and the
number of reps you should perform depending on whether you are a beginning,
intermediate, or advanced rebounding practitioner. The Sneiders then give a variety of
different suggested programs based on age, sex, and sports interest, that is, they suggest
different programs for children, teenagers, cheerleaders, women, men, skiers, and so on.
The Sneiders, as high-level athletic coaches, brought a rigorous and knowledgeable
approach to rebounding and their suggested programs are certainly worth investigating
and experiencing. There are, though, some problems with them.
First, I think that they may over-emphasize the use of hand weights (or sand bags)
while bouncing. I generally do not like to have more than about one-fifth to one-fourth of
my sessions focused on using weights. I believe that a great deal of the strengthening,
cardiovascular, and healing benefits of rebounding come from experiencing a kind of
bouncing flow that the presence of hand weights (or anything held in the hands) often
disrupts or makes difficult or impossible.
Second, I feel that the Sneiders have, in some cases, gone out on a limb (so to speak) to
include movements with hand weights that are not really ideal for rebounding. For
example, as mentioned in the introduction to the Catalogs Hand Weights Bouncing
Category, I have yet to find a really good triceps exercise for the rebounder. Yes, you can
do the basic triceps press that the Sneiders recommend, but at least for me, this is not a
movement that I can really get into, that is, I cant let myself relax, let go into, and take
advantage of the naturally self-reinforcing movement that the rebounder can produce
without the triceps press quickly losing its form and perhaps even becoming dangerous.
Put another way, I dont want my elbows and arms subjected to the kind of structural
stress and strain that letting go into a flow state and bouncing big while doing a
triceps press might cause. Since I dont want to have to restrain myself while doing any
particular Bounce Type, I have disqualified the triceps press (as well as other resistive
movements that the Sneiders suggest), from the Bounce Types that are included in the
Catalog. Nonetheless, this is only my experience, and there is no doubt that the Sneiders
put a lot of time, thought, and energy into producing an excellent volume that represents
a certain kind of historical high point for early 1980s rebounding.
JB Burns, with his innovative and popular Urban Rebounding program (with books,
gym programs, and videos under the same name), has helped to revive rebounding in the
first half of the first decade of the new millennium. While still relying to some extent on
the traditional language of aerobic bounces, strength bounces, and so on, he has
applied a combination of common sense, martial arts movements, and knowledge taken
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from the world of dance aerobics to produce a workout that by all accounts is very
diverse, stimulating, and rigorous. JB has also produced an entire series of video
workouts for different types of individuals. If you like to rebound to someone elses
instruction, then purchasing one or more of JBs workout tapes could be a very good
investment.
In his book Urban Rebounding(1999), JB lays out the elements of his standard 55
minute Urban Rebounding workout. It includes a warm-up on the floor, a warm-up on
the rebounder, an aerobic segment, a sports segment, a strength bounce segment, a
cool down on the rebounder, a cool down on the floor, and a set of abdominals done on
the rebounder. This diverse set of exercises and movements suggests a variety of
elements that you might want to include in your own sessions. If you live nearby a gym
or health club that offers Urban Rebounding classes, you very well may want to give it
a try.
The one point where I differ most greatly from JB has to do with the use of footwear
during rebounding. I have a very strong preference for rebounding in bare feet, as
discussed in Chapter 17, and urge you to do the same if it is at all possible. For sanitary,
safety, and perhaps other reasons, JBs program, which is mainly geared to rebounding in
gyms and health clubs, necessitates the use of footgear while rebounding.
First Things First: Reaching Your Time Goals
Rebounding is inherently fun and easy, and for these reasons it is possible for many
people to keep on rebounding past the point where they would give up on most other
health and wellness practices. This is true both with respect to the number of minutes
bounced in any individual session, and with respect to coming back to the rebounder for
four, five, six, or even seven sessions a week.
To reach your time goals with respect to any individual session, it is best to start slowly
and work your way up to that goal. When asked what the ideal number of minutes per
day is, I typically respond that it depends on how much benefit you would like to receive.
As a general rule of thumb, you should aim for no less than fifteen minutes of rebounding
per day, with 30 minutes being more ideal. (See Chapter 14 for a further discussion of
how long to rebound.)
You can build slowly, perhaps rebounding for a total of 10 minutes a day for your first
week, then 15 minutes a day the second week, 20 minutes a day the third week, and so
on. Also, remember that you always have the option of breaking up your rebounding
session into several shorter sessions each day. Although you may not receive quite the
same aerobic and cardio benefits if you undertake shorter sessions several times a day,
you will still get most of the benefits of rebounding by reaching your minimum daily
time goal. Some rebounding resources suggest that if you have an illness, it is better to do
several shorter sessions each day (as little as two minutes at a time, starting when you

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wake up in the morning), because each session will give you an immune system, illness
fighting, boost whose peak lasts for a few hours.
In short, however you slice and dice your rebounding sessions, your first goal is to reach
a significant enough duration on a daily or near-daily basis for you to receive the many
benefits that rebounding offers. Whether you are performing Bounce Types from the
Catalogs At Ease Category, or whether you keep Fast Bouncin for the entire time, isnt
as important as picking a combination and series of bounces that will enable you to reach
your time goals.
Second Things Second: Warm Up, Work Hard, Cool Down
Since rebounding as a whole and individual Bounce Types in particular can be
deceptively intense, you obviously dont want to just jump into the hardest part of your
session without warming up first. Similarly, at the end of the session it probably makes
sense to cool down for a bit. The idea here, then, is to start slowly, warm yourself up,
work progressively harder until you are at the most intense part of your workout, then
step it down a bit, warm down a bit, and then cool down the rest of the way. Of course,
you may want to rev yourself up and do one or more additional Bounce Types or series of
Bounce Types that bring you back to the maximum energy expenditure level before you
enter your warm down and then cool down phases.
You can warm up or cool down off the rebounder, or you can warm up or cool down by
doing Bounce Types from any of the following Categories:

At Ease
Bodywork Bouncing
Breathwork Bouncing
Stretch Bounces

Once you have warmed up a bit, you can increase the intensity of your workout by doing
Bounce Types from any of the following Categories:

Fast Bouncing
Frequent Flower
Hand Weights Bouncing
Motion Maximizer
Single Legged Bouncing
Structured Strength in Motion

After having reached your maximum energy expenditure, it is wise to cool down a bit,
both by bouncing more slowly and in a smaller overall fashion (less height, less twist,
etc.), and by returning to easier Bounce Types such as those in the At Ease Category.
Sitting Abdominals are usually done at the very end of a workout session since they force
you to break the rhythm of your breath as you sit down on the rebounder.
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Consecutive Simple Routines and Progressive Bounce Types


Lets quickly review what weve covered so far in this chapter. The first thing to keep in
mind as a guiding light for constructing a rebounding program is your time duration goal
for any given daily session. The second thing to keep in mind is the general notion that it
is probably smart to warm up first, then work hard (while still having fun!), and then cool
down.
The next question to consider is what combinations of Bounce Types will keep you
interested enough and invigorated enough to stay On the Rebound for a long time, ideally
the rest of your life. (The next Chapter, Keeping It Going, will discuss a variety of
strategies to make your bouncing time more interesting and enjoyable.) In other words,
given the great variety of Bounce Types presented in the Catalog, other than using the
principle of warming up, working hard, and cooling down as a guiding light, what is a
good way to construct an interesting and effective program?
Four approaches to or themes for constructing a program are:

Repeated Simple Routines


Progressive Bounce Types
Specialized Sequences
Flow with the Flow

Repeated Simple Routines


The Repeated Simple Routines program begins with the idea of natural, organically
unfolding, rebound exercise programs as something that anyone can build for
themselves, from within. As Chapter 10 discusses, one way to think of rebounding
exercises is that they move from Natural Movements to Basic Bounces to Simple
Routines. The Catalog lists many different Bounce Types, and the ones that appeal to you
the most, or new Bounce Types that you come up with yourself, will lead you to a set of
Basic Bounces that you will perform over and over again. Some people prefer to pick
three, four, or five of their Basic Bounces and simply repeat them over and over again for
as long as their session (or their music CD, or their TV program) lasts. Here are some
examples:

Pulse Pace Bouncing followed by Twists followed by Running in Place


Alternate Feet Shuffle followed by Work-it-Through Breathing followed by Flyin
High
Arm Circles followed by Deep Twists followed by Running in Place followed by
Climbing followed by Slapping

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You might, for example, do each Bounce Type in any one of these groups for three or five
minutes, and then move on to the next one, and then cycle through and start at the
beginning. When you near the end of your workout, you may want to add in some Hand
Weights Bouncing or some Breath Work Bouncing or Body Work Bouncing. Depending
on which Bounce Types you choose to make up your Simple Routines, and depending on
how energetically you bounce (how big you bounce, how high you bounce, how fast
you bounce), you can moderate the overall intensity level of your session.
The great advantage of Repeated Simple Routines is that once you find three, four, or
five Basic Bounces that you really like youre done! You dont have to think, you
dont have to make any decisions, you just go with it for as long as you determine ahead
of time. Some of the people I know who have the greatest success in staying On the
Rebound have adopted this program strategy and are very happy with it.
Progressive Bounce Types
Here, instead of repeating a few Repeated Simple Routines, you progress through some,
or even most, of the Categories of Bounce Types, doing one or more Bounce Type from
each Category. Note that it still makes sense to start and end with one Bounce Types from
one of the less intense Categories. An example of a 45 minute workout session might like
like this:

Pulsing in Place (3 minutes)


Feet Twist (3 minutes)
Patterned Breathing while Just Bouncin (3 minuts)
Holding while Just Bouncin (3 minutes)
The Twist (3 minutes)
Just Bouncin High (3 minutes)
Arm Pulsing (3 minutes)
Jumping Jacks (3 minutes)
Running in Place (3 minutes)
Overhead Press (2 minutes)
Side Arm Raise (2 minutes)
Biceps Curls (2 minutes)
Twist with Weights (1 minute)
Hopping (2 minutes)
Feel Flow Free Good (3 minutes)
Deep Twists (3 minutes)
Alternate Feet Shuffle (3 minutes)

Other than keeping to the notions of warming up and cooling down, and having as much
variety as possible, there is nothing special or magic about this particular series. In fact, I
believe that there are no magic series or orders of exercises in rebounding. Instead, the
key is that you make sure that you use all of your body by having a reasonably good
variety of Bounce Types, and that you meet your time goals.
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Note that there are an infinite different number of ways to progress through the various
Categories of Bounce Types and the specific Bounce Types and variations found within
them. You may want to make a copy of the chart at the front of the Catalog and keep it
nearby so that you can more readily remember and choose between Bounce Types. Also,
there is no reason why you cant repeat your favorite Basic Bounces in the middle of a
workout. I will often find myself going back to Jumping Jacks or Twists after I have
already done them in a particular session.
Specialized Sequences
If you have special needs or desires, it is easy to construct specific Specialized Sequences
of Bounce Types and variations thereof that will meet your needs and desires. Just a few
Specialized Sequences are listed here to give you an idea.
If you want an intense cardiovascular workout and aerobic training effect, focus on
the following Bounce Types:

Pulse Pace Bouncing


Arm Pulsing
Running in Place
Just Bouncin High
Flyin High
Hopping
Deep Twists
Climbing

If you want to work on healing an injured body part of function, focus on the
following Bounce Types:

Work-It-Through Breathing
Holding
Pressing
Tapping
Patterned Breathing
Arm Circles (if arm/shoulder injury)

If you want to tone or build muscle, then stick with the Hand Weights Bouncing
Category and all of the variations found therein, as well as Structured Strength in
Motion.

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If you want to increase your flexibility, focus on the following Bounce Types:

Work-It-Through Breathing
Back Bends
Front Bends
Squat Pulses
Arm Circles
Deep Twists
Climbing
Hand Weights Bouncing Category (done slowly, with full breathing and
perfect form)

Flow with the Flow


My ultimate recommendation with respect to constructing a program that works for you
is that you follow your own real-time intuition while rebounding. You very well might
not know what you are going to do, or how you are going to do it, until you actually step
on the rebounding mat. Often, the only decision that I make before beginning rebounding
is what music I am going to listen to. (See Chapter 22.)
Then I usually do a few of the simpler bounces, such as Pulsing in Place or something
from the Categories of Breathwork Bouncing or Bodywork Bouncing. Depending on how
Im feeling, I may go to the Frequent Flower Category pretty quickly, and from there
move to Fast Bouncing and High Bouncing. If I run out of breath, Ill return to a
Frequent Flower or a Bounce Type from the Breath Work Bouncing or Body Work
Bouncing Categories.
At some point Ill usually turn to Hand Weights Bouncing, and sometimes Ill try to work
Patterned Breathing into that as well. But sometimes Ill just see how many reps I can
comfortably get in before gently putting down the hand weights and going back to some
form of Fast Bouncing.
And on and on it goes. For me, the process of constructing my daily program is very
intuitive, very natural, and a great deal of fun. Although I typically dont know what
Bounce Type will be up next for me, I find that it is not at all difficult to make the choice
in real time. I also always seem to know when Im done bouncing for any given day. The
end of my session is usually triggered by the end of the CD Im listening to, but
sometimes Ill stop either earlier or later than that, depending on how Im feeling and
what my body and mind seem to need on any given day.
A Final Word on Rebounding Programs
Ultimately it is up to you to take responsibility for your rebounding program and to find a
program or set of programs that works best for you. If you like watching workout videos,
then by all means get yourself a handful, but for my money, the best program is one that
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you develop for yourself, naturally and intuitively, from the wide variety of rebounding
Bounce Types as listed in the Catalog. If all you want to do is Running in Place, and that
works for you, then thats just fine. If you find a Simple Routine that you like to
endlessly repeat while watching TV or listening to music, thats fine too. Or if you are the
type of person who prefers more variety, then you can work your way through the whole
Catalog and start expanding it with your own inventions. Rebounding offers so many
possibilities. If you have the intention to find or construct a rebounding program that
works for you, you will almost certainly succeed.

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22. Keeping It Going: Naturally,


Plus Music, TV, Friends, Phones, and Fun
A Kind of Psycho-Physiological Perpetual Motion Machine
As you become more familiar with rebounding, you may notice that you sometimes enter
into a flow* state where it is just as easy to keep bouncing as it is to stop. Such flow states
arise in part from the natural and even automatic tendency to keep on bouncing once
weve already started to do so. There are times when I feel like I could bounce forever, a
feeling that others have reported as well.
In this way, rebounding can be thought of as a type of self-perpetuating, self-propagating,
or self-reinforcing activity. Similarly, rebounders themselves can be conceived of as a
kind of psycho-physiological perpetual motion machine (a PPPMM).
Of course, its not that the ordinary laws of physics do not apply to us when we are on a
rebounder. Rather, the sense of perpetual motion results from the somewhat amazing and
certainly fortuitous way in which the physical properties of the rebounder affect and
interact with both our bodies and our minds. Not only do we move through space in a
special and unusual way (that is, moving up and down in the vertical dimension far more
gracefully and with far less effort or pain that we can otherwise accomplish), but we feel
as if or perceive that we are moving through time in a special and non-ordinary way as
well.
As you move your whole body up and down, and horizontally back and forth as well,
creating pulses and patterns of coherent matter and energy, tracing out what might in a
successor volume to this one be described as holograms of healing, time often passes in
a way that cannot easily be accounted for. Something magical seems to happen, and this
something gently encourages us to come back onto the rebounder for a Daily Bounce. We
do this not only because the experience of a Daily Bounce is usually quite enjoyable and
fun, but also because we know that it is undeniably good for the body.
Of course, if you are in a terrible mood, or if your head or stomach hurts, or if you are
truly too exhausted to do anything physical, then rebounding probably wont be
enjoyable or fun on that particular day. Even in such situations, however, if you can get
yourself to rebound despite how you are feeling, it will often prove to have positive
physical and psychological effects. Some day, when youre not feeling well, try
rebounding anyway to see if it makes a difference.

The concept of flow has been thoroughly developed by Mihaly Csikszentmihalyi in such
works as FlowThe Psychology of Optimal Experience (1990) and Finding Flow: The Psychology
Of Engagement With Everyday Life (1997). Similar to an athletes notion of being in the zone,
flow states are usually characterized by expanded perceptions of time and space, and often by
extraordinary artistic, creative, athletic, or physical performances.
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On the one hand, then, rebounders as a device and rebounding as an activity tend to
naturally and inherently keep us going once weve started any given session. We will
look at these inherent properties of rebounders and rebounding in the first half of this
chapter, and then we will turn to our part in the second half of this chapter. That is, after
discussing the PPPMM nature of rebounders and rebounding, we will turn to what can we
do, volitionally, with our choices, intentions, and willpower, to inspire and perhaps even
ensure a Daily Bounce.
The Inherently Self-Propagating Nature of the Rebounder
There are at least six qualities of rebounders and rebounding that make it easy to keep it
going once weve started bouncing. These include:

The way the rebounders springs physically harness the energy of motion and then
relay that energy through the mat and into our body
Rebounding is inherently fun, even ecstatic, and just plain feels good, and we tend
to continue doing things that feel good
Rebounders act as a kind of pump that gently induce us to breathe more fully and
more deeply, or put slightly differently, rebounders actually breathe us, and better
breathing is so good for us, we want to keep doing it once weve started
Bouncing brings us into a kind of trance, or altered state of consciousness,
through the repetitive, gravity defying, coherent motion that we experience, and
altered states tend to continue once started
Unlike many exercises (compare jogging), rebounding only lightly stresses the
skeleton and joints, so it is an activity that we can do on a daily basis for an
extended length of time
Rebounding is inherently easy to do: theres almost nothing that you have to learn
in order to rebound, and therefore complicatedness as to form and technique is not
a barrier to entry or continued rebounding

Lets take a look at these six factors one by one.


The Simple Physics of Rebounding
First, let us briefly consider the simple physics of rebounding (discussed in more detail in
Chapter 25). As you come down from the height of a bounce and hit the mat, the springs
receive the energy from your bounce through the mat and then translate that energy back
into the mat and help you rise back up. While some of that energy is naturally lost to heat
and entropy, once you start bouncing, a pattern is set up, and it only takes a little bit of
metabolic energy and muscular output to keep that pattern going. (Keep in mind, though,
that just because rebounding can be quite easy to do, that doesnt mean that it cant also
work your cardio and muscular systems to the limit if thats what you are aiming at.)

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One of the things that the early NASA trampoline study (see Chapter 26) demonstrated
was that rebounding is a very aerobically efficient activity. For example, the same
amount of oxygen consumption will yield more bio-mechanical output and total work on
a rebounder than it will on a treadmill. As a result, rebounding can be relatively easy to
do. For example, it is not that difficult to keep going with a Bounce Type from the At
Ease Category so that your body is moving enough to give you substantial lymph flow
and therefore detoxification and immune system benefits, with relatively little effort on
your part. This makes rebounding especially suitable for individuals who are starting out
with very poor levels of fitness.
Inherently Fun, Enjoyable, and Even Ecstatic
Second, bouncing is inherently fun, enjoyable, and even ecstatic. We all know that kids
love to jump on beds, and most everybody loves bounce houses and trampolines. Why?
Because moving up and down pulsing, vibrating, enjoying another dimension of
freedom and connection is inherently fun, good for you, and often feels downright
wonderful. If something if fun and feels good, we tend to keep doing it.
If you are not having fun while you are rebounding, then step off the rebounder and ask
yourself why. Some small percentage of people, for whatever reason, may not find
rebounding inherently fun or enjoyable. If you are one of these people, then rebounding
simply may not be for you. Or, you might just need to have more fun while you are
rebounding, a subject that will be taken up later on in this chapter.
Better Breathing
Third, consider rebounding and breathing. When you bounce, your body naturally begins
to breathe better, that is, more deeply and more fully, as described in detail in Chapter 15.
As everyone knows, breathing better makes us feel better and leads to piece of mind. As
the rebounder mechanically assists us really, cajoles or entices or invites us to breathe
more fully, we begin to feel better, and as clever pleasure-seeking animals able to put two
and two together, we naturally tend to bounce more.
In diagrammatic form:
Rebounding
Better (fuller, deeper) breathing
Better breathing Feeling good
Feeling good We choose to keep rebounding

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Trance Formations
The fourth self-propagating factor is related to, and takes advantage of, better breathing
as just described. Simply, the repetitive motion of bouncing up and down can cause a
type of hypnotic self-induction. Self-hypnosis has shown itself over many years to be an
effective way for individuals to end bad habits and start positive new ones, to gain selfconfidence, to lose weight, and so on. Especially when combined with listening to
favorite music or watching TV, the self-hypnotic induction that rebounding can bring
about may make it very easy for some people to keep up with a Daily Bounce.
Rebounding, then, can bring us into what has been called a discrete altered state of
consciousness (see Charles Tarts classic book, States of Consciousness (1975), for the
origins, meaning, and use of this term). In such a state, we tend to experience time
differently, and until something breaks us out of that altered state, we tend to continue on
in it. The coherent movement of our bones, muscles, soft tissue, and body fluids, the
repetitive noise of the springs, the up and down movement of our visual field, the way
our breathing harmonizes with our body and brain all of this and more tends to put us in
an altered state, one that can be purposefully leveraged into achieving and maintaining a
Daily Bounce.
And dont worry about the fact that rebounding puts you into a trance or an altered
state. Part of what Charles Tart shows, echoing mystical adepts like Gurdjieff, is that we
are all in a kind of trance all the time anyway. Certainly, when we watch television or
even when we drive a car, we are in a kind of trance. There is no reason, then, why we
shouldnt take advantage of some of what we know about consciousness to bring
ourselves vibrant health and well-being.
The High Impact of Low Impact
Fifth, compared to most other types of exercise, rebound exercise is very low-impact: a
good rebounder, as discussed elsewhere, will absorb roughly 85% of the impact of your
bounce each and every time. Theres almost no other form of physical exercise (with the
possible exception of swimming, which for most people is not anywhere near as
convenient), that will enable you to move your body through space and time for as long
as a rebounder will enable you to do so without eventually causing harm to your physical
structure. In short, rebounders dont stress your skeleton, your joints, or other soft tissue.
Therefore, with regard to bouncing, you can keep it going for a long time in any single
session, and for many sessions in a row, day after day, week after week, if you so choose.
Rebounders are also low-impact in terms of convenience, safety, and cost. For most
people it is far easier to set up a rebounder and use it on a daily basis than it is to get to a
gym. Similarly, you dont have to face cars or dogs or muggers or any other outside
world factors, that is, rebounding in your home or apartment is as safe as your home or
apartment is. Finally, while you will probably need to pay around $200 or more for a
high-quality rebounder (see Chapter 12), compared to paying a monthly gym fee your
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rebounder will quickly prove itself to be a very low-cost way to gain some very
wonderful health, fitness, and well-being benefits.
Rebounding is Technically Simple and Easy to Learn
Sixth and last, it is technically easy to start and maintain a rebounding process. You dont
have to take classes or read many books or watch a bunch of videos to get going. This
book, for example, presents you early on with nearly everything you need to know in
order to begin rebounding on only one page. With rebounding, you can nearly always
rely on your intuition and instincts, and always let go into whatever your body and
subconscious mind want you to do at any given moment, rather than making yourself
wrong for not following a certain pattern or technique or style. You can be easy on
yourself when it comes to questions of form and technique, because pretty much all time
spent on a rebounder is good for you physically and otherwise.
On the most basic level of health improvement, it doesnt really matter what you are
doing on a rebounder as long as you get in a Daily Bounce. If you want to do more than
that, and shoot for levels of physical, emotional, or even spiritual transformation, then
you may not always choose to be so easy on all aspects of rebounding, that is, you may
want to have some form of discipline, program, or practice that you want to keep track of.
But thats not necessary. All thats necessary is a Daily Bounce (or a near-Daily Bounce),
and that can be as simple as you need or want it to be. Bottom line: we tend to do things
that can be done easily, like rebound exercise and a Daily Bounce.
Bringing together these six PPPMM factors that naturally and automatically make it easy
to keep it going, the self that you put onto a rebounder will often find itself more charged
up more physically and energetically revved up, more ready and willing to keep it
going and keep on bouncing than you initially might have imagined would be likely.
For all intents and purposes, rebounders and rebounding act to give us energy. (See also
the description of the vestibular function near the end of Chapter 25.) This makes it easy
to extend ones bouncing duration, both in terms of minutes per session and number of
sessions in any given week or month.
We will now turn to strategies and activities that synergize with and assist these six
PPPMM factors so that establishing and maintaining a Daily Bounce becomes a realistic
and achievable goal.
Your 100% of Your 10%
Someone once said that all you have to do is your 10% of anything, and God will do the
other 90%. The catch is this: you have to do your 10% fully, that is, you have to do 100%
of your 10%. Since rebounding and the rebounder automatically do their part, how can
we make sure that we do 100% of our 10%? In short, what strategies or activities can we

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undertake to make sure that our rebounding time goes particularly well, and that we find
ourselves coming back day after day for a Daily Bounce?
Lets consider five strategies or activities that many people have found useful. Keep in
mind that this not meant to be a definitive list, but rather a suggestive one that can be
added to and expanded upon based upon your own experimentation. The five strategies or
activities are:

Listening to Music
Watching TV
Bouncing with Friends
Talking on the Phone
Having Fun

First, listening to music. From the very first time I listened to music while bouncing, it
became clear to me that this was the way to go. With music on, rebounding was easier
and more fun than ever. As BoomerFred (a very active denizen of the Yahoo Rebounder
group, which I encourage you to join) has put it: Have music; it motivates, coordinates
and makes it more creative/fun. You'll find it easier to spend increasing time and the
benefits are instant in mind-body-spirit balancing. I couldnt have said it better or agree
more with this statement. Music makes rebounding a sheer pleasure, almost every single
time. And with the right type of music, you can readily establish a Daily Bounce for
yourself or take your rebounding practice to new heights and lengths.
But what kind of music? Once again, thats up to you. It depends what you like listening
to, what kind of beat you might want driving you, and how you personally (with your
very individual body-mind configuration) interact with the rebounder when listening to
different groups, singers, genres of music, and so on.
Early on, I discovered that a CD of David Bowies Heathen (2002) was just perfect for
me. Eventually, I worked my way up to bouncing for the whole length of this CD (almost
52 minutes), and in fact, I used Heathen exclusively when I bounced my 45 minutes for
45 days in February of 2003 (see Chapter 6). As I came to know the album better and
better, I saw that the sequences of exercises and simple routines (see Chapter 18) that I
formed stayed synched up with the same songs in the same part of the CD. This enabled
me to get even more deeply into performing the exercises with focus and vigor.
I came to associate this album so much with rebounding that even today, if I hear it, I will
want to start bouncing up and down no matter where I am or what Im doing! Ive mostly
moved on to other music, but I still put on Heathen about ten percent of the time when I
rebound. Its a perfect CD in the sense that it always works for me, with time flying by
effortlessly, elegantly, and easily.
For the record (hah hah), heres who else I like to bounce to:

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The Beatles (and the takeoff compilation album from the movie I Am Sam)
The Cranberries
Talking Heads
John Lennon
The Indigo Girls
Delirium
Leonard Cohen (the Essential Leonard Cohen is a truly great double album set)
Certain show music
The music from the movie Moulin Rouge (especially the first half)
A combination disco album that my wife made for my 5-year-old daughter (OK, I
admit it, I actually like the song Disco Duck)
Anything with a good beat

This list, unsurprisingly, has a strong overlap with music that I am imprinted (i.e.,
bonded) with, or that I simply happen to love listening to. Odds are, the same thing will
hold for you. Go back to the music that you love the most Motown or classical or hip
hop or rock or country or marching music or jazz or whatever else and see what your
body starts doing once youre on the rebounder. Experiment. Pick out some music from
your past, and try out some new music that you may not have had the chance to listen to
yet. Or burn some combination CDs with lots of songs you love with great beats. I can
imagine that one day soon we will be trading collections of favorite bouncing music
online. BounceTunes.Com, here we come!
If you happen to like more modern music, such as trance, techno, industrial, hip hop, and
so on, then go ahead and try that out as well. Although some of these types of music may
seem to lack a coordinating beat, and may move so quickly that most of us cant keep up
with it, I have no doubt that for some (mostly younger) people this kind of music will
work very well while rebounding. After all, think of the people who would rapidly move
and even violently shake at Grateful Dead concerts they were certainly having a good
time. There may be ways of tying in the benefits of rebounding to chaos theory and
quantum fluctuations that will show for some purposes cutting-edge modern music is the
very best music to dance to!
When you find what you like, stick with it, and make sure you follow the following
Principle (see Chapter 24): Long Runs Are Good For You. That is, try a move on the
rebounder for a while with one piece of music. See what comes naturally to you. See how
you can stretch into new physical positions and breathing patterns. Find out what your
body wants to do while it is being driven, pumped, cajoled, or entrained, by a specific
piece or genre of music.
The neurobiology of music generally why and how music affects us, both on and off
the rebounder is far beyond the scope of this book, but his been addressed by many
talented modern authors including Ted Andrews, Don Campbell, Joscelyn Godwin,
Jonathan Goldman, and Steven Halpern. (Writings on the relationship between music, the
mind, and spirituality, of course go back much further, encompassing ancient thinkers
like Pythagoras and Aristotle, and more modern ones such as Rudolph Steiner and Manly
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P. Hall.) Also, there are many musicians who specifically write music to cause certain
trance-like and excitatory effects. Mickey Hart and David Byrne come to mind
immediately. Again, explore whats out there, and see which kinds of music you easily
use to enhance your rebounding experience and practice. Daily sound waves help make
the Daily Bounce a breeze.
If you happen to like bouncing to music, and do so almost all of the time, then you might
also want to try going without music from time to time. Just the other day, bouncing
outdoors, the music stopped before I was quite done. I was suddenly able to hear the
sounds of the birds, the wind whistling through the trees, and the general noises that fill
my suburban neighborhood. I found myself tuning in deeper to my breath and my body,
and for the next several minutes I had an exquisite time bouncing in the relative silence.
So as much as I love bouncing to music, I have come to recognize that there are times
when rebounding without music is also a very enjoyable and beneficial experience.
Second, Watching TV. I have a good friend who liked rebounding somewhat, but she
said she had trouble keeping at it for more than about 10 minutes. Then, one day, she
rented the 1st season of CSI (Crime Scenes Investigations), a very popular show that she
had only seen a little of. She quickly brought her time up to a half hour a day, and she
now typically bounces for 45 minutes (the length of a whole show minus commercials).
I asked her whether she had tried listening to music. Music just doesnt work for me,
she said. When Im listening to music, Im always clocking time. I think about how long
Ive been bouncing for, how long the last song was, how long the next song is. Im
constantly adding it all up in my head. But I dont do that when I watch TV, because I
lose myself in the visual aspect of whats before me. Thats why watching TV works
great for me.
As we all know, when moving images plus sound come to us from a TV set of any kind
or any size, regardless of whether we are watching a good (or bad) movie, HBO, sports,
MTV, network TV, news, or anything else, we tend to become spellbound. Many of us
grew up watching TV I did and despite the many good reasons for limiting or even
eliminating it from our lives*, TV also has a favored place for many of us. So, if you like
watching TV, try bouncing while doing it, and you might be surprised at just how well it
works for you. If you happen to like MTV or other music videos, then youve got the beat
going for you as well.
A particularly potent way of watching TV is to put on a rebounding video or DVD. Be
careful, though, to follow your own intuition and guiding sense when you are watching
someone elses program. This is, after all, your Daily Bounce, and your experience may
not be in complete accord with what is being put forth on a tape. (That holds true, of
course, for the advice found in this book as well. Be a radical empiricist: check out

Gerry Manders Four Arguments For the Elimination of Television (1978) is a thoughtprovoking book that is well worth reading.
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everything for yourself, every time. That is the only way to true personal knowledge of
any subject.)
Third, Bouncing with Friends. Time goes by quickly when you have someone else to
talk to while you are bouncing. However, if you are bouncing and your friend is not, be
careful how much eye contact you make, because it is easy for one or the other of you to
become quite dizzy. As communicative pack animals we naturally want to keep our
conversations with other people coherent; if you are bouncing and your eye contact with
another person gets out of synch, it can become quite disturbing to one or the other of
you. I have friends who will absolutely not make eye contact with me if I am bouncing
and they are not, for fear of getting nauseous or dizzy.
Bouncing with another person (each person on their own rebounder!) can be a great deal
of fun. I have found that when I do this kind of tandem bouncing with someone, the
patterns of our movements tend to synchronize and make for beautiful co-created
expressions of who we are together. It is also easy to lock eyes, which can create a very
intimate bond while bouncing together, especially if there is music on. As with a nonbouncing friend, it is important to make sure that you and the person you are bouncing
with keep your movements and eye contact synched up, or dizziness or other uneasiness
can quickly crop up.
Another place to bounce with a friend or friends is at a gym, if you are fortunate enough
to have a local gym that sports a rebounding class. The most widespread class going these
days is JB Bernss Urban Rebounding program. By all accounts this is a heck of a
good workout, and for those of you who prefer being instructed and motivated by a realtime teacher, I would recommend that you try it out. JB Bernss Urban Rebounding
approach has grown out of his extensive martial arts experience. The Urban
Rebounding workout may especially appeal to anyone with a martial arts background,
as well as anyone who likes to be taken through a rigorous gym workout.
Fourth, talking on the telephone. If you have a good speakerphone, or better yet a
wireless headset, then bouncing while talking on the phone can be a great way to pass
time or to get in work or pleasure conversations. Keep in mind that depending on the
rebounder that you have and its condition, the springs may make enough noise so that
youll both have to speak loudly and clearly and listen attentively as you bounce. Note
that WD40 can help with noisy springs.
I do not recommend holding a cordless phone or cell phone in one hand while bouncing,
because it will throw off your balance and disrupt the Bounce Types that you undertake.
If you nonetheless choose to use a cordless or cellular phone while bouncing, make sure
that you switch sides frequently, using opposite arms, and switch back and forth between
your ears as well. When you are done, after you gently and safely put down the phone,
make sure that you do some nice, integrative, whole body Bounce Types, like The Twist
or Jumping Jacks, so that you completely balance yourself out.

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Finally, be aware of the fact that for most of us, when we are talking on the phone, a good
deal of our attention is not in the present, real-time, physical moment. (This appears to be
among the most significant factors in cell phone usage leading to automobile accidents.)
Therefore, you might not get in quite as thorough a rebounding session overall if you
spend most of it on the phone. Of course, if talking on the phone is a good way for you to
achieve a Daily Bounce, then go ahead and take advantage of it. Just make sure that at
least some of your time on the rebounder is spent with a focus on breath, body, and
having a wonderful time.
Fifth and finally, having fun. Not only are rebounders inherently fun, but if youre not
having fun while you are bouncing, at least most of the time, then you should probably
look at what youre doing and make some course-corrections. There are so many ways to
have fun on a rebounder: you can chant and make noise; watch TV or listen to music;
practice your favorite sports moves; or just let yourself go and move the way your body
(and your subconscious mind) wants you to move. Find out what is fun for you,
personally, and go with it.
The other day, for example, while Running in Place to a count of 500, with knees lifting
up high, I played a game of make believe with myself and imagined that I was Aragorn,
son of Arathorn, the King from the Lord of the Rings movie trilogy (played so well by
Viggo Mortensen). I imagined that I was Aragorn, having to do all of the heroic things
that he had to do, and used the imaginative energy that I gained from stepping in to his
persona to power my way through the Running in Place. It was great fun to play at this
make-believe game; there is pretty much no limit to how the imagination can be used
while rebounding.
Of course, some of us like to have fun in a more focused and disciplined manner. For
example, it can be a great deal of fun to establish and then continue rebounding as both a
physical and a more-than-physical practice. Consider that from your body to your mind to
the collective energy systems that constitute who you are, you are a unique individual,
and the way for you, as that unique individual, to maximize your rebounding practice will
differ from the best way for anyone else. Of course, there will be commonalities with
other individuals, but never lose track of the fact that this is your rebounding practice, not
someone elses. Do what you need to do to keep bouncing for the rest of your lifetime,
and it is quite possible that you will be rewarded with a lifetime that is far physically
healthier and longer than it otherwise might have been!
Boredom?
For a moment, lets consider the opposite of fun: boredom. Some people say that they
could never take up rebounding, because just bouncing up and down in the same place
would quickly bore them

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Boredom can be defined in many ways. My two favorite definitions are Boredom is
hostility without enthusiasm, and Boredom is the state before new learning.
Similarly, the meditation teacher Chogyam Trungpa spoke of the potency of boredom,
and suggested that we treat it as the state of mind that precedes something meaningful
arising. So, if you come up against boredom, try being more enthusiastic and more open
to what is right before you: the many subtle varieties of work and play that can easily be
done on a rebounder. If you cant actually become more enthusiastic and open, try faking
it. (You know, Fake it until you make it.)
If none of this works for you, and you find yourself truly bored and ready to give up
rebounding forever, then consider what the philosopher Nietzsche said: Against
boredom, even the gods must struggle in vain. (If you are bored, does that therefore
make you a god?)
Sharing Rebounding with Others
In addition to the inherent properties of the rebounder, and the music-TV-friends-phonefun activities that you can undertake to keep it going with a Daily Bounce practice, there
is a third or social aspect of keeping it going that we should consider: sharing rebounding
with others. If you establish a daily or near-daily rebounding practice, whether through
the advice and suggestions found in this book or through your own efforts and good luck,
and you do experience some or all of the many benefits described here, then please let
your friends know.
If each of us who benefits from rebounding shares our experience with just ten other
potential reboundees well, you know the drill. One candle can light dozens, thousands,
or even millions of other candles, and one improved immune system and happier person
can positively affect and turn on dozens, thousands, or even millions of other potential
reboundees.
For many people, once they get started, keeping it going on a rebounder is not all that
difficult. All you have to do is take that first step onto the mat, and a Daily Bounce with
all its benefits can easily be yours.

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23. A Universal Machine:


Rebounding & Your Favorite Sports & Exercises
A quality rebounder can be thought of as a universal machine in three ways:

First, the overall physical effects and benefits of rebounding, as discussed in


detail in Chapter 25, are so broad in nature that they can fairly be considered
to be universal in scope;
Second, specific movements that are unique to other types of exercises and
sports can often be brought to and joyfully experienced as part of a
rebounding practice; and
Third, the inverse of this second point is true as well, that is, you can do
specific Bounce Types, exercises, and movements on a rebounder that will
help you train for and improve in a wide variety of other types of sports and
exercises.

The first of these points needs no further elaboration, as the likely benefits of rebounding
have already been mentioned in this book many times and will be covered in greater
detail later.
The second point concerns almost any kind of sport or exercise that you already greatly
enjoy. Suppose you are a runner, and you simply love running, but you cant always run
as long or as frequently as you want to for a variety of logistical concerns (or perhaps
because running hurts your joints). Well, it may be entirely possible not to mention
exhilarating and good for you to incorporate Running in Place into your rebounding
workout. In other words, in many cases you can pretty much directly transpose a sports
movement or exercise from its natural, non-rebounding, environment and do that same
movement or exercise while you are On the Rebound.
Training for Your Favorite Sport or Exercise while Rebounding
The third point is just a bit different. The idea here is that not only can you perform your
favorite sports and exercise movements on a rebounder, but you can use your time on a
rebounder to actively train for a specific sport or exercise. Sticking with the same
example, suppose you are a sprinter. If you go all out and sprint in place on your
rebounder for as long as you can, the type of endurance you will build, and the way you
use your muscles and the rest of your body on the rebounder, will probably have a
positive impact on your sprinting the next time you are training or competing on regular,
hard, ground.
Some sports, of course, might not seem to have much of a crossover, like archery or
croquet. On the other hand, thoughtful attempts have been made to embrace a wide
variety of sports and exercises. In fact, an extensive, concerted effort was undertaken by
Harry & Sara Sneider in their excellent book Olympic trainer, first put out in 1981 and
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now in its fifth printing. In this book, the Sneiders first set out a set of skills that regular
rebounding can improve or be helpful with, as shown in Fig. __. (Note that this list can
probably be expanded if it is cross-referenced with the larger list of benefits claimed for
rebounding presented in Chapter 25.)
Gripping
Throwing
Stroking or Hitting
Jumping
Kicking
Sprinting
Skiing
Skating
Balance Coordination
Flexibility
Depth Perception
Stamina Endurance
Psychological-Mental
Fig. __: Skills the Rebounder Can Help With
According to the Sneiders

The Sneiders then take things a step further, and list a wide number of sports that can be
specifically trained for while rebounding, using their resistive exercise methods. These
sports include:
Tennis
Football
Basketball
Baseball
Track & Field
Golf
Racquetball
Gymnastics
Jogging
Soccer
Ice/Roller Skating
Skiing (water/snow)
Swimming
Hockey
Martial Arts**
Bowling
Wrestling
Bicycling
Figure __: Sports that Rebounding can
Help with according to the Sneiders

The larger point here is that the general increases in strength, stamina, coordination,
flexibility, etc., that naturally seem to flow from rebounding, are going to be helpful in
almost all sports activities. Regardless of your current level of fitness, if you add in
another twenty minutes of rebounding on a daily basis, you will probably find yourself in
even better condition.
The more specific point is that the sports and exercises listed above as well as
additional ones that would be easy to think of can be specifically aided by doing work
on the rebounder. If you want to study the specific exercise regimes that the Sneiders
recommend for each sport, you will want to get yourself a copy of the their book. Note,
however, that I am not in agreement with all of their suggested movements involving
resistive hand weights or sand bags training; see the introductory discussion on Hand
Weights Bouncing in the previous chapter.

If you are interested in martial arts, both the books and videos put out by JB Burns under the
Urban Rebounding series, as well as the Championship Rebounding video series put out by
Jerry James, may have special appeal for you as both these rebounding teachers have strong
martial arts backgrounds.
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Instead, if there is a specific sport or other exercise that you want to train for while
rebounding, I would invite you to start with the Categories of Bounce Types chart on
page __. Once again, you can use your common sense and intuition to help you
determine, for yourself, which Bounce Types will probably help improve your
performance in your chosen sport or activity.
For example, to go with a sport from the above list, lets say you are a tennis player.
Having flexible yet strong shoulders and arms is obviously important for tennis. Arm
Circles under the Motion Maximizer Category would seem to be a natural here, as would
Twists of various types (to help increase both the power and the flexibility of your core
torso muscles). Similarly, some Breathwork Bouncing would probably be helpful for
expanding your cardiovascular and cardio respiratory capacity. Finally, as several
existing books on rebounding have taken great relish in pointing out, keeping your knees
together and hopping from side-to-side (think: slalom) is a great preparatory exercise for
skiing. Golf, however, were going have to work on.
A Last Word on Rebounding vis--vis Other Sports and Exercise
While rebounding can assist you in training for other sports and activities, most people
who take up rebounding will not be doing so for this reason. Instead, most people who
take up rebounding will be doing it because it is a very effective, fun and easy, way of
establishing and maintaining excellent health and fitness. Rebounding can become a daily
health and wellness practice that will yield you substantial benefits for many years to
come.
If you can experience aspects of your favorite sport or exercise while you are rebounding,
thats terrific, and if you can enhance your performance in these other sports or exercises,
thats even better. Ultimately, however, I invite you to experience rebounding for its own
sake. A new dimension of physical fitness, as well as mental alertness, psychological
integration, and perhaps even spiritual exploration, awaits the individual who chooses to
get On the Rebound and stay there.

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24. Twenty-One Principles of Rebound Exercise


On the one hand, rebound exercise is just about the simplest thing in the world: all you
have to do is get on a rebounder and move your body. On the other hand, there are many
complexities and subtleties to rebounding, from variations in the way the feet are moved
to opportunities to do breath and body work.
This book presents to you everything that I know about rebound exercise, including what
I have experienced as well as what I have read and learned from others. As a fitting end
to The Daily Bounce Manual, the following set of Twenty-One Principles of Rebound
Exercise is a kind of boiling down and summation of what I consider to be the most
important points for you to keep in mind, or at least be aware of. Consider it the advanced
version of Chapter 9s (Nearly) Everything You Need to Know to Start
ReboundingOn One Page.
Im not asking you to memorize these Principles, just to read through them first in list
form, and then the short explanation of each one that follows. Let what you read wash
over you, suggesting to your conscious and sub-conscious minds the sorts of features,
variables, and issues that are involved here, including both the outer and the inner work
that you can accomplish while rebounding.
As Figure __ shows, the Twenty-One Principles are divided, somewhat arbitrarily, into
three groups of seven, entitled General Principles, Principles for a Good Session, and
Principles of Mechanics & Timing. An attempt has been made to order the seven
Principles in each group according to a kind of sequential logic, so it may be best if you
read them through in the order presented, at least your first time through. On the other
hand, if you are attracted to a specific Principle, its fine to go straight to it. There is,
after all, no time like the present to practice following ones intuition.
As a final note here, these Twenty-One Principles, like almost everything else in On the
Rebound, are not set in stone. There may be far more Principles that will be distilled over
time, or it may be that some of these are duplicative of each other or are just not that
clear, helpful, or important. Nonetheless, this is, I hope, a reasonable first cut, and it
seems likely to me that if you have at least a passing understanding of these Principles,
the odds go up that you will develop a long-lasting, fulfilling, and highly valuable
rebounding practice.

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GENERAL PRINCIPLES
1.
2.
3.
4.
5.
6.
7.

Safety First
Get a Good Rebounder
Use What You Already Know
A Universal Machine
A Universal Practice
Experience & Appreciate the Benefits
Enjoy & Have Fun

PRINCIPLES FOR HAVING A GOOD SESSION


1.
2.
3.
4.
5.
6.
7.

Intuitive Bouncing
Breathe to Open, Heal, Charge, & Change
Bounce Big and In All Ways
Hands On Yourself
Long Runs Have Great Value
Feel the Force Flux
Work it Through & Release

PNINCIPLES OF MECHANICS & TIMING


1.
2.
3.
4.
5.
6.
7.

Start Slowly
Four Ways to Propel Yourself
The Great Feet of Bouncing
Relax Your Shoulders, Neck, Pelvis, & Abdomen
Slight Adjustments (Interrupt & Adjust)
Adaptation and Re-Adaptation
Have a Daily Bounce; Take a Break When You Need One
Fig. __: 21 Principles of Rebounding

General Principles
# 1 Safety First: Safety is stressed throughout this book, and Chapter 11 is devoted
entirely to issues of safety. Make sure you have read Chapter 11 thoroughly, and that as a
matter of course you follow obvious safety rules such as getting on and off the rebounder
in a purposeful manner, stopping if you feel dizzy, never leaving your rebounder out in a
place where someone can trip over it, and so on. Rebounding accidents are nearly 100%
preventable, and you should make sure that you personally take responsibility for adding
to the ongoing legacy of rebounding safety.
# 2 Get a Good Rebounder: As covered in Chapter 12, if the rebounder you are
working with is a low quality one, e.g., if it costs less than $100 and perhaps if it costs
less than $200, then you are not nearly as likely to have a very good experience. Low
quality units simply do not give you the same kind of bounce, and because of their
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construction, mat quality, spring quality, and so on, they may even aggravate existing
physical conditions that you have rather than being a conduit to healing, excellent fitness,
and well-being. I have let people try a $200 and a $40 rebounder side-by-side on many
occasions, and no one who has tried both has doubted the value of spending the extra
money needed to obtain a high quality rebounder.
# 3 Use What You Know: Bring everything you know about your body about
exercise, about healing and rehabilitation, about safety, about movement, about weight
training, about the best time for you to workout, about self-motivation to your
rebounding practice. For example, if you know from previous experience that you do
better with ten minutes of stretching before exercising, then do it. Rebounding does not
exist in a vacuum (although it would be interesting to try it there); take advantage of your
lifetime of learning about what works best for you, your body, and your mind.
# 4 A Universal Machine: Take advantage of the fact that your rebounder can fairly be
described as a kind of universal machine. First, because of its simple but pervasive
mechanical nature, the spectrum of benefits that a rebounder can yield is broad enough to
justify this term. Second, you can bring many non-rebounding activities onto the
rebounding mat, like Running in Place, practicing martial arts (Tai Chi, for example,
offers some very interesting possibilities) or ballet, and so forth. Third, you can focus on
specific Bounce Types to help train yourself for many different sports and activities. For
example, Arm Circles are great for anyone who swings a racquet.
# 5 A Universal Practice: Take advantage of the fact that rebounding is also in some
ways a universal practice, meaning that any other type of inner work that you already do
or may plan to do prayer, meditation, contemplation, mantra, mandala, mudra (hand
and finger positions), chanting, healing visualizations, chakra work, Kabbalah
visualizations, stopping the inner dialogue, and so on can be done while you are
rebounding. Rebounding is naturally capable of producing a kind of trance state or
discrete altered state of consciousness where you can experience different brainwave
states (such as alpha), and even different types of bliss and ecstasy. And since you are not
gong anywhere physically (except up and down), you might as well use your time
rebounding to goinside.
# 6 Experience & Appreciate the Benefits: There is still a good deal of controversy
over many of the scientific bases of rebounding, as discussed in Chapter 25. But what we
do know is impressive: at the very least, rebounding is associated with lymphatic
movement and therefore immune system effects, aerobic and cardio effects, as well as
flexibility, balance, coordination, and strength gains. Thats a lot. Dont get caught up in
whether rebounding also has some special or magic effects because of how it works
with gravity. Instead, experience and appreciate the benefits that you definitely can tell
you are receiving; thats what will keep you coming back for a Daily (or near-Daily)
Bounce.
# 7 Enjoy & Have Fun: Rebounding is too good a thing to spoil with an overly serious
or rigorous attitude. Enjoy your rebounding. Have fun with it. Do what it takes so that
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your rebounding sessions are spontaneous, suffused with ecstatic motion, and at least
occasionally provide you with a rollicking good time. Bounce big. Bounce high. Bounce
deep. Experiment. Try some Bodywork Bouncing or Breathwork Bouncing. Enjoy
yourself and have fun when you are rebounding. Even if you lengthen yours by
rebounding, life is still too short.
Principles for Having a Good Session
# 1 Intuitive Bouncing: The very best possible guidance for how you should bounce
what Bounce Types you should do in what order, when you should bounce, how to
motivate yourself comes from within. Rebounding is best when it flows from you as an
organic way of gifting yourself with a fun, easy, joyful, life enhancing experience that
can you can come back to day after day, week after week, month after month. Allow,
trust, and build on your intuition. No one else knows, or can know, whats going on
inside you when you bounce, so take full advantage of your own private source of
always-present inner wisdom. Then, following your wisdom and intuition, start with
whatever your own Natural Movements seem to be, and from these movements choose
several Bounce Types as Basic Bounces that you will come back to time after time while
you are rebounding. And then put together several of those Basic Bounces in a few
Simple Routines. By having these Basic Bounces and Simple Routines fixed in your
mind, you will never doubt what to do next or run out of movements in real time as you
are rebounding, and you will make it much easier to meet your daily time goals.
# 2 Breathe to Open, Heal, Charge, & Change: The importance of full, deep
breathing to maximizing the benefits from rebounding cannot be overstated. Place your
attention on your breath; become aware of your breathing patterns; do Breath Work
Bouncing and other breath work awareness exercises. While rebounding, allow yourself
to breathe in fully as you expand your diaphragm and your belly. And allow yourself to
breathe out fully, building on and strengthening the cycle of breath. Full deep breathing
enables you to open, to heal, to charge your body with oxygen (and perhaps some form of
vital life force or prana), and enables you to potentially change longstanding
physical, structural, and energetic dysfunctions. You dont have to always place your full
attention on breathing, but if you make it a habit of placing at least some attention on
your breathing on a regular basis, you can reap great rewards. Rebounding semiautomatically encourages you to breathe better, but you still have to choose to give breath
a chance.
# 3 Bounce Big and In All Ways: On the rebounder you are safe and can move your
body with more power and energy than you can in most other circumstances, especially
in the vertical dimension. Take advantage of this, and bounce Big bounce high,
bounce with power, bounce with enthusiasm, bounce with strong exhales, bounce in
coordination with powerfully moving arms. At the same time, make sure that you bounce
in such a way that you involve all of your body, that is, make sure you do some Twists;
make sure your range of motion to at or near its limits; do some Hand Weights Bouncing
(resistive bouncing) to further develop strength and muscle tone. In short, make sure
that you take advantage of everything that rebounding and your rebounder can physically
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offer you. With rebounding you can fully exercise in four dimensions: side to side; back
and forth; up and down; and through time, in a repeated, coordinated way. This may be
one of the hidden variables behind reboundings wide ranging beneficial effects. So
bounce big, and bounce in all ways.
# 4 Hands on Yourself: The opportunities for powerful bodywork while you are
rebounding are nearly limitless. From Holding to Pressing to Tapping to Slapping, there
are many types of self-massage and physical manipulation that you can perform while
rebounding. Take advantage of the powerful regular rhythms produced while rebounding
and use these rhythms to provide yourself with the leveraged strength and motive power
to touch yourself in ways that are rejuvenating, healing, and energizing.
# 5 Long Runs Have Great Value: If you get into a groove doing any particular
Bounce Type, or if you find yourself in a strong energetic flow, just go with it. If you
spend three, or five, or seven, or ten minutes doing one particular movement, thats just
dandy. If you do only The Twist, or Jumping Jacks, or Running in Place for the duration
of an entire song on a CD, or if you have a Simple Routine with just two Bounce Types
that lasts you the entire time between commercials on your favorite TV re-run, then bravo
for you. It is often during long runs of doing the same Bounce Type over and over again
that the mind and the body will achieve their greatest integration, freedom, and healing
potential. You are not going anywhere physically anyway while you are rebounding,
so why not see where you might end up if you just let yourself go with the flow?
# 6 Feel the Force Flux: As Chapter 25 discusses, my belief is that at least a partial
explanation for reboundings benefits is that with each bounce cycle your body has to
deal with two substantial inertial shifts or Force Fluxes. The first and larger of these
occurs as you switch from descending into the mat to being shot up into the air by the mat
and springs; the second occurs as you reach the apex of your bounce and then reverse
direction because of gravity. All of your body, from your limbs to your torso to your head
to our muscles to your connective tissue, has to deal with the powerful forces that are in
flux as you make these directional shifts 200 times in every minute! Pay attention to this
moment and get into it, adding to the power of the force flux with your body
movements and your breath.
# 7 Work it Through & Release: If pain, discomfort, or any feelings of stuckness
come about while you are rebounding, then by modifying or changing the Bounce Type
that you are doing, and by placing attention on your breath, you can usually work
through the uncomfortable feelings. Imagine that the powerful rhythmic contractions of
rebounding, and the realities of moving with and through the force flux (described
above), can enable your body to open up and shake loose any dysfunctional physical or
energetic patterns. Or you can feel or visualize the pain, discomfort, or stuck feelings
moving through your body, being shaken loose by the action of the rebounder, and then
leaving through your legs and feet and grounding into the earth or up into the heavens.
Shake it up. Work it through. Then release it however you like. There are many
opportunities to work it through and release while rebounding, so be sure to take
advantage of them.
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Principles of Mechanics & Timing


# 1: Start Slowly Rebounding is more intense than it looks, and even those who are
otherwise in good shape are prone to getting quite sore if they overdo it their first time or
two on a rebounder. Trust that rebounding, over time, will bring many benefits to you,
and therefore there is no rush to experience everything about rebounding the very first
time you step onto a high quality unit. (That, of course, would be impossible anyway.)
Enjoy yourself as you find your body (and perhaps other aspects of yourself as well)
opening, healing, and strengthening as your rebounding practice deepens. Slow and
steady wins the race here.
# 2 Four Ways to Propel Yourself: Chapter16 describes and illustrates four different
propulsion methods, that is, four different ways by which you can lift yourself off the
mat: pushing off with your lower legs, feet, ankles, and calves; lifting up your thighs and
knees (one leg or two legs at a time); pushing down with your core torso muscles; and
flapping or pulsing your arms. Experiment with and learn how these four different
propulsion methods mix and match to give you a wide variety of rebounding options and
experiences.
# 3 The Great Feet of Bouncing: A tremendous amount of action happens at the
place where your body makes contact with the rebounders mat time and time again, that
is, your feet. Place attention on your feet when you are rebounding, and notice what they
are doing, how they are doing it, and whether slight changes in your feet may cause
substantial differences in your bouncing experience. For example, consider the 6 different
types of vertical pitch differential that can occur, as described in Chapter 17. And always
bounce barefoot if possible (unless perhaps you are in a gym or otherwise need footwear
support), as doing so gives you maximum opportunities to gain information about what is
going on down there and to positively adjust your bouncing experience.
# 4 Relax Your Shoulder, Neck, Pelvis, & Abdomen: These four areas, two near the
top of your torso and two near the bottom, are areas held in chronic tension by many
people. If you want to be able to breathe fully, bounce powerfully, feel the Force Flux,
and work through any discomfort or pain that may come up, then relaxing, loosening, and
letting go of your shoulders, neck, pelvis, and abdomen is an excellent place to start.
Note, though, that while it is good to let go of your shoulders and neck, it is important
to take care of your head and keep it both stable yet loose and flexible. Certainly, you
dont want your head to whip around or otherwise move too freely. Also, while you are
letting go of your lower half as well, it is still important to work with the structural
alignment and integrity of the body, so a slight, body-lengthening, tucking under of the
pelvis may be in order for many people. Ultimately, the exact way you position your
body while rebounding will change many times even within a single session, but through
all these changes it can only help if you relax the four areas mentioned: shoulders, neck,
pelvis, and abdomen.
# 5 Slight Adjustments (Interrupt & Adjust): As you are bouncing, the slightest
adjustment turning your wrist or shoulder or hands a little bit more in or out, opening or
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closing your feet a little, relaxing your neck or shoulders or abdomen or pelvis can
make a tremendous difference in your ongoing experience of whatever Bounce Type you
are doing. With a slight adjustment you can help work through a spot of discomfort or
pain, you can make a Hand Weights Bouncing movement much more challenging, or you
can bring a highly desirable state of mind into being. Dont be shy: you can interrupt
whatever it is you are doing, adjust whatever needs adjusting, and then get right back into
it. Slight adjustments can make a huge difference. So experiment often.
# 6 Adaptation and Re-Adaptation: This is a bit hard to explain, but the body seems
to quickly adapts to the variably weightless and low-impact nature of a rebounding
session, and then, when you are done, the body has to remember to adapt quickly back to
walking on and working with the hard unyielding ground. The longer you have a
rebounding practice the more days, weeks, and months you put in the quicker you
may find yourself getting into your workouts when you step on the mat, and then when
you are finished, if you pay attention, the quicker you will find yourself re-adapting back
to hard ground. This is why one major safety concern is to not simply hop off the
rebounder in mid-session to grab the phone or answer the doorbell instead, you should
stop yourself and carefully step off. Its not so much that your physical form radically
changes from the time you get on the rebounder in any given session to the time you get
off and need to re-adapt to hard ground. Instead, its that your psychological expectations
of what your body is doing and is capable of doing change, and with that psychological
change, your actual real-time capabilities change. This is a long-winded way of saying
that you need to pay a good deal of attention to the transitions, to getting on, and getting
off, your rebounder, and also, to make sure that on a long-term basis you re-adapt all the
way back to hard ground by continuing to do at least some regular gravity exercises
such as walking, playing sports, biking, etc., on a regular basis.
# 7 Have a Daily Bounce; Take a Break When You Need One: Lets be clear here: if
you want maximum value from your rebounding, then you will want to strive towards a
Daily Bounce. Call it an exercise program, call it a spiritual practice, it doesnt really
matter. Some days you may get in nice long sessions and some days you may only get in
a few minutes, but do find a way to bounce as often as possible, ideally on a daily or
near- daily basis. In the long run, the lymphatic circulation and corresponding immune
system benefits alone may make rebounding one of the best time and energy investments
you have ever made. However, although rebounding is a great blessing, and it can bring
you great benefits, if you get overly tired of it at any given point, then take a short break.
When you are ready, you can come back with renewed enthusiasm and vigor. Take a day
off if youve bounced for too many days in a row, and make sure you get other types of
exercise on hard ground in, like walking or biking or playing ball. Or take a break in the
middle of a workout. Yes, you might not meet your time goal, but if the phone rings and
it is important, or your kid or dog or cat or spouse is doing something incredibly cute or
interesting, then go address the real needs of your real world. Rebounding is wonderful,
but sometimes you have to walk away from wonderful things for a minute, a day, perhaps
even longer, before you are ready to fully re-engage them. Bottom line: give yourself a
Daily Bounce if you can, but when you need a break, give yourself that as well.

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Part VI:
The Benefits of Rebounding:
Science, Studies, & Speculation

25. The Benefits of Rebounding: Proven, Claimed, & Speculative


26. Research and Studies to Date
27. Therapeutic & Rehabilitative Rebounding

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25. The Benefits of Rebounding:


Proven, Claimed, & Speculative

Introduction & Overview


Many people will find this to be the most important Chapter of this book. Why, they
might rightly ask themselves, should I bother obtaining a quality rebounder, or seriously
giving this form of exercise a real try, if there isnt good scientific evidence behind its
effectiveness? Which benefits claimed for rebounding are real, and what can I reasonably
expect for myself if I get On the Rebound and regularly undertake a Daily Bounce?
Many claims have been made for the health and fitness benefits of rebounding. Some are
undoubtedly true, while others are exaggerated or even made up entirely. Questions of
what counts as good scientific evidence are not always easy to answer. And even if
they are answered, it is important to integrate common sense, consistent anecdotal
reports, and consensus opinion along with seeming hard scientific fact when evaluating
the likely impact of something like rebound exercise on a particular individual. The
modest goals of this Chapter are therefore as follows:

To take a quick look at rebounding and the nature of scientific proof in general
To present the wide variety of health and fitness claims made about rebounding
To give a reasonably detailed overview of four main perspectives on what is
unique about the health and fitness benefits of rebound exercises
To then summarize what I believe can reasonably be said about the health and
fitness claims made for rebounding

The next Chapter will then review existing research and studies to help fill in the gaps
and to see what can be said to be scientifically known about the health and fitness
benefits of rebounding with any degree of certainty. As a preview, not all that much can
be said with certainty. According to the introduction to one recent, apparently welldesigned study (see next Chapter for a description of The New Mexico Study): The
physiological benefits are not known[A] comparison of rebounding with other
modes of exercise has not been investigated. Isnt that lovely! The benefits are not
known, and rebound exercise has not really been scientifically compared to other types of
exercise. So where do we begin? A good place to start is with rebounding and the nature
of scientific proof generally.

Rebounding and the Nature of Scientific Proof in General


Dictionary.com defines proof as the evidence or argument that compels the mind to
accept an assertion as true. What proof, then, is there for the assertion that rebounding is
a powerful and effective means for achieving vibrant health and well-being? What proof
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is there for the many assertions made by proponents of rebounding covering a wide range
of health, fitness, and rehabilitative issues? And what proof is there for the assertions
made throughout this book that at least some of the health and fitness claims for
rebounding are almost certainly true?
Expanding on the ideas put forward by Robert Rudelic in his new book, Anything is
Possible: A PowerTapping Guide (2004), there are five types of proof relevant to health
and fitness claims, which we will now look at one by one:

Strict scientific proof


Clinical evidence
Anecdotal reports
Intuitions, inductions, hypotheses, and theories (reasonable and
commonsensical but nevertheless unproven)
In the Pudding

Strict Scientific Proof


Modern science is extremely rigorous in its demands for proof. A legitimate and accepted
scientific experiment or study must follow certain strict rules set by the larger community
of scientists, including, for example, the use of a control group. In many cases, only a
randomized, placebo-controlled, double-blind protocol where even the experimenters
do not know which subjects are getting the real stuff and which ones are part of a
control group is required.
In each scientific discipline the requirements for an acceptable study are determined by
the experts in that area of inquiry, and by the editors of the peer-reviewed scientific
journals who are the gatekeepers to publishing and legitimacy. With publish or perish
as the critical career criterion for many professional academics and researchers, getting a
research study published in a respected peer reviewed journal is an extremely competitive
endeavor which serves as the benchmark of truth.
With respect to rebounding, only a handful of strict scientific studies have been
published, some of which are not even directly on-point (and some of which are not
peer reviewed). For example, they may use a full-size trampoline instead of a rebounder,
or they may show general facts about rebounding that would apply to almost any form of
exercise (e.g., the aerobic and cardiovascular benefits of exercise). Most of the critical
studies that would enable rebounding to achieve respect in the eyes of skeptics and the
unfamiliar have not yet been done. For example, there are as yet (to my knowledge) no
studies carefully looking at exactly how lymph flow circulation is increased and what the
effects of this increased circulation are on the immune system generally. Certainly, there
are no studies on this subject that compare rebound exercise to other forms of exercise.
The few studies of any kind that do exist will be reviewed in the next chapter.

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Clinical Evidence
Dicitonary.com defines clinical as of, relating to, or connected with a clinic, or
involving or based on direct observation of patients. We can say that clinical evidence
is evidence gathered by those who have been working with and observing those who have
undertaken a regular rebounding regime, including careful evidence-based claims that are
not quite up to the levels of strict scientific proof as just previously described. As
discussed in the next chapter, there is some clinical evidence for reboundings benefits.
Anecdotal Reports
Anecdotal reports tales and stories that are reported by others or that are often selfreported are not usually considered a form of scientific proof. Yet, when thousands of
individuals report substantial benefits from their adventures with rebounding, it is hard to
ignore these anecdotal reports entirely. Taken together, anecdotal reports help to confirm,
at least from a common sense perspective, some of the intuitive hypotheses and theories
as to why rebounding seems to be such a powerful health and fitness modality.
Intuitions, Inductions, Hypotheses, & Theories (Reasonable and Commonsensical,
but Nevertheless Unproven)
There is a great deal about rebounding that remains unproven at this point. Yet we can
use reason, common sense, and intuition, combined with what we know about exercise
and the human body generally, to make certain hypothesis, logical inductions, and
theoretical guesses about reboundings likely effects and benefits. Yes, this is not
scientific proof, but having admitted that it falls short of the high standard for definitive
science, we can still make what seem to be reasonable statements about the health and
fitness advantages and benefits that rebounding probably confers. When there are
anecdotal reports or clinical evidence supporting these hypotheses or theories, we can
feel even better about making reasonable statements about the likely benefits of
rebounding. And sometimes, we just have to use our intuition to attempt to figure out
whats going on. Intuition may seem kind of loosey-goosey, but anyone who has ever
not listened to their intuition and suffered for it will recognize the value of paying
attention to it when it does speak forth.
Proof in the Pudding
Will rebounding work for you? The only way to find out is to try it in earnest. Personally,
I can tell you without reservation that rebounding has given me a new lease on health and
vitality. My belief a guess, really, but an educated guess is that a large percentage of
people who seriously take up rebounding will find that it works wonders for them as well.
But my beliefs arent really all that relevant here. All that counts is your actual, personal,
experience. The proof is in the pudding, or it is nowhere.
Benefits and Advantages Claimed for Rebound Exercise
What health, fitness, and other sorts of benefits have been claimed for rebound exercise?
And what advantages generally does rebound exercise have as an exercise form? The
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following table compiles the claimed benefits from a variety of published and online
sources. Note that no attempt is being made here to evaluate these benefits. Later on in
this Chapter an attempt will be made to put some order to these claims, and to then say
something sensible about which benefits can reasonably be expected to occur for most
people who give rebound exercise a fair try. The claimed benefits are presented in
alphabetical order, with key terms in bold. Note that there is some overlap and perhaps
even duplication in this list.
Aging process retarded
Alkaline reserve improved
Allergies improved
Arthritis improved or held off Autism, Dyslexia, Learning
Balance and coordination
Disabled conditions assisted
generally improved
Blood pressure remains at
Body composition and
Bones strengthened from gabnormal levels for shorter
muscle-to-fat ratio improved force loading and from
time after severe activity
repeated light impact
Cancer prevention generally
Cardiovascular disease
Cells strengthened in entire
incidence lowered
body by increased g-force load
Chronic edema prevented as Circulating cholesterol and
Colds and illnesses minimized
less blood pools in veins
triglyceride levels lowered
Collateral circulation
Constipation improved or
Detoxification of body
encouraged
eliminated
generally
Diabetes onset delayed
Digestion and elimination
Endurance increased generally
improved generally
Energy increased generally,
Fatigue fighter and energy
Flexibility improved generally
including more sexual libido level raiser generally
Foot structure improved
Glandular system toned,
Hardening of arteries delayed
generally, including arches
especially thyroid
or reversed
Heart disease and attacks
Heart problem rehabilitation Heart strengthened generally
delayed or prevented
aid
Hemorrhoids improved or
Internal organs massaged
Low impact: protects joints
eliminated
and against chronic fatigue
Lymphatic circulation
Menstrual discomfort and
Mental performance enhanced
improved in several ways
fatigue curtailed for women
Mitochondria count within
Muscles toned and
Musculoskeletal systems
muscle cells increased
strengthened throughout body strengthened by g-force loading
Neck and back pains, and
Nerve transmissions between Osteoporosis prevented and
headaches, generally
brain and propreoceptors in
bone density increased
decreased
joints coordinated
generally
Oxygen circulation to tissues Oxygen exchange throughout Red bone marrow stimulated
increased
body improved
to produce more red blood cells
Rehabilitation & Pain
Respiration capacity
Resting heart rate decreased
Reduction: Knees, shoulders, improved
arms, wrists, ankles, back, feet
Resting metabolic rate inSleep, rest, and deep
Tissue repair and muscle
creased; more calories burned relaxation easier to achieve
growth promoted generally
Veins: better circulation
Vestibular nerves stimulated, Vision improvement generally
generally, less varicose veins
balance and alertness improved
Fig __: Health, Healing, Fitness, & Other Benefits Claimed For Rebound Exercise
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Given the size of this table, the amount of medical knowledge required to carefully
evaluate all of these claims would be substantial. Perhaps the first thing to notice is the
wide variety of benefits claimed, from Aging process retarded to Vision improvement
generally. If rebound exercise delivers on most of, or even some of, these claimed
benefits, it is certainly something to take note of.
The second thing to notice is that many of these claimed benefits can be made for
exercise in general, especially aerobic exercise. For example, Sleep, rest, and deep
relaxation easier to achieve is not a benefit unique to rebounding, but also follows from
taking long walks, doing yoga, riding a bike, playing tennis, and so on. Exercise itself is
highly beneficial, and in this sense, rebound exercise is just another form of exercise.
What might make rebound exercise different in this respect, however, is its fun, easy,
safe, low-impact, convenient, climate controllable nature. Rebound exercise might
therefore be easier for many people to keep up with on a regular basis, thereby reliably
receiving the benefits of aerobic exercise that many other exercises would also confer.
The third thing to notice is that there is so much information in this table so many
claimed benefits that it is in general hard to get a handle on what is really being claimed
here. Specifically, it is hard to know what, if anything, is claimed to be special about
rebound exercise. (Remember the New Mexico study?) To help eliminate this confusion,
we will turn to the main organizing themes or perspectives that different authorities on
rebound exercise have put forward with respect to explaining its health benefits. As part
of this process, some of these claimed benefits will be explained in more detail.
Keep in mind, though, that just because something is claimed as a benefit doesnt mean it
is true. As the next Chapter will show, there is, overall, very little strict scientific
evidence and only a bit more good clinical data than that. Then there is a great volume of
anecdotal reports and an absolute bounty of theoretical speculation. It may take years to
completely unravel what is true and not true about rebound exercise. In the meantime, we
can only take our best guess as to what is probably true, and then, of course, it is always
up to you to find out for yourself what is true for you what works for you based on
your own rebounding experience.

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Four Main Perspectives or Themes


There are four main organizing themes or perspectives with respect to what is claimed to
be special about the health and fitness benefits of rebound exercise:

Strengthened Cells: All of the bodys cells are strengthened through the
mechanics of rebounding, either because of gravity changes or because of
pressure differentials;
Increased Lymph Flow: Rebounding leads to greatly increased lymph fluid
circulation, leading directly to a boosted immune system, greater white blood cell
activity, and increased detoxification generally;
Cardiovascular and Respiratory Improvement: Rebounding directly yields
impressive aerobic exercise benefits in terms of heart strength and functioning,
respiration, and related physiological functions; and
Physical Strength, Coordination, Balance, and Flexibility: Rebounding is often
said to improve all of these.

Which of these perspectives is true, and which tends to be overblown? The following
table sets out and summarizes a bit of information on each of these perspectives. We will
then take a more detailed look at each one.
CLAIMED
BENEFIT
Strengthened
Cells

Level of Proof

Increased
Lymph Flow
& Immune
Boost
Aerobic,
Cardio &
Respiratory

Anecdotal;
Hypothetical

Anecdotal;
Hypothetical

Uniqueness to
Rebounding
Very unique

Fairly unique

Comments
Two main theories: Al Carters g-force
theory, and Dave Halls membrane
strengthening through pressure differential
Even without strict scientific proof or
clinical evidence, this seems to me to be an
almost certain benefit of rebounding

Some Strict
Not unique
Reboundings great advantage here is that
Scientific
it may be easier for many to stick with
Proof; Clinical;
rebounding than it is to stick with and
Anecdotal;
thereby receive equivalent aerobic benefits
Hypothetical
from other exercises
Strength,
Some Strict
Somewhat
General mechanics of rebounding while
Coordination, Scientific
unique
using hand weights (resistive training),
Flexibility
Proof; Clinical;
as well as Force Flux hypothesis, put
Anecdotal;
forth in this Chapter, may lead to some
Hypothetical
unique strength and flexibility gains
Fig. __: Four Perspectives on Whats Special About Rebounding

Lets start with the first of these and work our way through.

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The Strengthened Cells Perspective


Al Carter, father of the modern rebounding industry, was introduced in 1977 to a small
round indoor exercise device that looked like a trampoline. (Rebound Exercise The
Ultimate Exercise for the New Millennium, 2003, p. 17). As a wrestler and then a
performing trampolinist, he knew that bouncing up and down had been incredibly good
for his and his co-trampolinists health, fitness, and strength levels, but he wanted to know
why that was so. Although he would also champion the lymphatic benefits of rebounding
(the second overall perspective, to be discussed next), after much study and thought he
had an epiphany which would come to dominate thinking about rebounding for the next
quarter century.
To begin with, Carter recognized that what all exercises had in common, and what
rebounding was especially good at, was working with and against gravity. Next he
realized that when a person was rebounding, a vertical, coherent, alignment of gravity
with two other natural forces, acceleration and deceleration, took place. In Carters
own words (The New Miracles of Rebound Exercise, 1988, pp. 22; 61- 63, emphasis
added):
The common denominator of all exercises is the opposition to the gravitational
pull of the earthAt the moment one jumps vertically, all of the cells of the body
experience both the forces of acceleration and gravity. Since the cells of the body
have no idea what is happening, they just feel the sudden increase in the G force.
To survive, all DNA molecules of all cells react sending a message through the
RNA to produce more protein which will be added to the cell membrane to bolster
the strength of the cell membrane. Once the inertia of the jump is expended,
gravity takes over and pulls the body back to Earth. Upon contact with the surface
of the Earth the body experiences the combined forces of deceleration and
gravity. More molecular messages are sent, and more adjustments at the cell level
are made.By combining the natural forces of acceleration and gravity
vertically by rebounding, all cells are naturally challenged. The cells that
have the capability of adjusting to an increased G force become stronger
individually and the entire body becomes stronger collectively. We have
come face-to-face with a whole-body exercise. To be more precise,
rebounding is a cellular exercise because it causes all of the cells of the body
to physically adjust to what is perceived by them as a more demanding
internal environment yet lass traumatic.
Carters epiphany about gravity, exercise, Einstein, and coherently bringing together
gravity, acceleration, and deceleration, was at the very least a fascinating one. With
rebounding, according to the Gospel of Al, because of the increases and decreases in gforce, the whole body was being exercised, from the cellular level, causing all of the
body to get stronger at once. I sometimes like to explain Carters theory by analogy.
Imagine a human being with the ordinary human genome born on a planet with a gravity
twice that of our planets gravity. Such a person would, in a manner reminiscent of how
Superman gained his powers, be stronger than a normal human being for having grown
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up in, and adjusted to, the incessant demands of a heavier gravity. (Note that in
Supermans case it was the red sun that he was born under, compared to the yellow sun of
earth, that made the difference.)
Is Carter basically correct that you are subjected to greater gravitational force during part
of the time that you are rebounding? The short answer is yes. Without going through all
the physics here, we can simplify by briefly stating that there are two main states when
you are rebounding: when you are in contact with the mat, and when you are not in
contact with the mat.
When you are not in contact with the mat from the time you leave the mat through
reaching the height of your bounce and continuing on until you are pulled back to the mat
by gravity you are actually, literally, in a state of free fall, and you (and perhaps
especially your stomach) therefore subjectively experience the sensation known as
weightlessness. You are not actually weightless: the earth still pulls down on your body
with its full gravitation force.* But you feel weightless, because no external objects are
touching you or exerting any push or pull on you, that is, you feel none of what is called
the normal force (also known as a contact force). Ordinarily, when you are standing
on hard ground, the weight you feel is not the force of gravity pulling you down, but
rather, it is this normal force (or contact force) that opposes and exactly balances out
gravity. When you are in free fall while you are not in contact with the mat, you no
longer feel the normal force (or contact force), and that is why you feel weightless.
Now what happens when you are in contact with the mat? Here, you are no longer just
subject to the force of the earths gravity, and you no longer feel just the normal (or
contact) force that feel pushes back up against you to balance out gravity. Instead, you
are also feeling the force of the mat in concert with the springs pushing up against you
and propelling you upward. These two forces (the normal force and the force generated
by the mat and springs) are in fact additive. Thus, you and presumably your cells feel
that combined force as a force that is greater than the normal force of gravity. (Funny
how the word normal gets used there.)
So, it is true that you experience more than 1 g of force during the part of the bounce
cycle that you are in contact with the mat. But from there, it is a large leap to hypothesize
that the DNA and RNA therefore work together to strengthen the membranes of the cells.
We dont know whether it is true we dont have any real proof as to whether the cells
are strengthened, and if they are strengthened as hypothesized, we dont really know the
mechanism by which they are made stronger (notwithstanding Al Carters speculation
about DNA alerting RNA to have the cells create more protein to strengthen themselves).

For you science types, we know that f=ma, which means that you are being pulled down with a
(f)orce that is equal to your (m)ass times your (a)cceleration, which at the surface of the earth is
32 feet per second per second. If you are on the surface of the moon, your mass remains the same,
but your weight is different because the gravitational force that the moon pulls you down with is
much less than the gravitational force felt at the surface of the earth.
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To repeat: Al Carters hypothesis about cellular strength and whole body exercise is a
wonderful and fascinating hypothesis, but as far as I can tell, thats all it is at this point: a
hypothesis. It may be true that the whole body, every one of its 70 trillion or so cells, is
indeed being strengthened by being subjected to increasing and decreasing gravity in a
rhythmic fashion, but at this point there is just no direct proof for this.
This lack of proof, however, hasnt stopped this cell-strengthening-through-increasedgravity hypothesis from being repeated in almost every existing book on rebounding.
Even books that spend most of their focus elsewhere tend to repeat this hypothesis as if it
were undeniably true. The problem with this is that if we pin our understanding of
reboundings benefits on an unproven speculation, it tends to undermine rebounding as a
whole. Perhaps this is one of the reasons that rebounding has remained mostly in the
doldrums for the last 20 years.
A modified version of this hypothesis has been put forward by Dave Hall. According to
his website at http://www.cellercise.com/:
Acceleration and deceleration create pressure changes within the body and an
increased amount of weight against the cell membrane. At the bottom of the
bounce, every cell in the body is stimulated, exercised and strengthened.
This alternative explanation both as to the causal mechanism pressure changes and
the way the cells react to it (by being stimulated, exercised, and strengthened), seems a
bit more plausible. However, it too (at least to my knowledge) remains unproven.
The Increased Lymph Flow & Immune Boost Perspective
Starting with Al Carter again, virtually every book on rebounding will rightly point out
that rebounding stimulates the circulation and flow of lymph fluid, and that this leads to a
stronger immune system, more white blood cell activity (as old and dying white blood
cells get moved through), and an increase in the bodys metabolic waste and drainage
functioning. Lymph of which you have four times as much as you have blood is the
interstitial fluid surrounding all of the cells in the body. Not only are metabolic wastes
moved through by your lymph so they can be properly discharged (through your lymph
nodes), but lymph circulates the white blood cells so they can do their job, including
helping older white blood cells clear out so that the body produces more fresh, strong
ones.
Unlike our circulatory system through which blood is moved by a pump known as the
heart, the lymph fluid and the lymph system have no pump. As Dr. Morton Walker writes
in Jumping for Health: A Guide to Rebounding Aerobics (1989, pp. 60-61, emphasis
added):
The Lymphatic Drainage System. Aerobic movement provides the stimulus for
a free-flowing lymphatic drainage system. The lymphatic system is the metabolic
garbage can of the body. It rids the body of toxins, fatigue substances, dead cells,
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cancer cells, nitrogenous wastes, trapped protein, fatty globules, pathogenic


bacteria, infectious viruses, foreign substances, heavy metals, and other assorted
junk the cells cast off. Removal of these components derived from metabolic
breakdown (catabolism) takes away potential poisonings anyone is better off
without.The lymphatic drainage system is a highly complex portion of the
bodys cardiovascular circulatory tree.After the systemic circulatory system
conveys food and oxygen to living cells by means of nutritional transfer from the
blood, the products of catabolism must eventually be drained away with its load
of wastes through the lymphatic ducts. There is a never-ending problem with
lymphatic circulation (and to a lesser extent with venous circulation). Unlike
the arterial system, the lymphatics do not have their own pump. There are
just three ways to activate and speed up the flow of lymph away from the
tissues it serves and back into the main pulmonary circulation. Lymphatic
flow requires:
1. Muscular contraction from exercise and movement.
2. Gravitational pressure.
3. Internal massage to the valves of the lymph ducts.
Rebound exercise does supply all three for anybody interested in moving
waste products out of the cells and out of the body.
And to once again quote Al Carter, heres what he has to say on this subject: (Rebound
Exercise The Ultimate Exercise for the New Millennium, 2003, pp. 89-90):
The lymphatic system is sometimes called the vacuum cleaning system of the
body. It is a scavenger system that removes excess fluid, protein molecules,
debris, and other matter form the tissue spaces.As lymph passes through the
lymph node, it is met with hundreds of macrophages, white blood cells that ingest
and digest the large particulate matter and bacteria.The movement of the
surrounding muscles of the body creates intermittent pressure to the lymphatics
and assists in the pumping. Movement of body parts such as the swinging of the
arms and legs enhances lymph movement inside the vessels. Because the lymph
vessels are many times right next to the arteries of the blood stream, pulsations of
the arteries create enough pressure to cause lymph to movethe lymphatic
pump becomes very active during rebound exercise, often increasing lymph
flow 10 to 50-fold. While rebounding, the accelerating upward movement of the
body closes the lymph valves forcing all of the lymph fluid upward. At the top of
the bounce, the valves open allowing the fluid to move to the next chamber. At
the bottom of the bounce the valves slam shut so that the lymph fluid cannot
move backwards.Four minutes of the simple health bounce [feet not leaving the
mat] will cause the lymphatic system to circulate at least once. If you then
dismount the rebounder you will feel a tingling sensation all over your body. All
of your cells are sending messages of rejoining because of their excitingly clean
environment.

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JB Berns gets it down to just a few sentences (Urban Rebounding(1999, p. 59):


Without an internal pump to involuntarily initiate lymph flow, the onus is on the
movement of the body. Lymph flow is stimulated by a body in motion, i.e. muscle
contraction experienced through physical work, it is stimulated by gravitational
opposition, and finally, it is stimulated by internally massaging the lymph duct
valves. Rebound exercise is the only exercise which provides all three properties
necessary to maintain and increase lymph flow.
According to C. Guyton, M.D., and John E. Hall, Ph.D., Textbook of Medical Physiology
(Ninth Edition), "The lymphatic pump becomes very active during exercise, often
increasing lymph flow 10 to 30 fold." However, there are, as far as I know, no strict
scientific studies and no clinically gathered data, showing just how many times faster and
in what circumstances the lymph circulates because of rebounding. Likewise, I know of
no studies that compare reboundings impact on the lymph system to the impact of other
forms of aerobic exercise. Al Carter states that there is a 10 to 50-fold increase in
lymph flow, and other books peg the number at an increase of three, fifteen, or twentyfive times. It probably depends, at least in part, on who is doing the rebounding and how
hard they are going at it!
Although there is no strict scientific or clinical proof here, both my own personal
experience (which is by definition merely anecdotal proof), and my intuition and
inductive reasoning, tells me that the Increased Lymph Flow & Immune Boost
Perspective is both correct and extremely important. Personally, as stated earlier in this
book, I rarely get sick these days (something that was not always true for me), and when I
do get sick, it lasts for a far shorter time than it used to. I attribute this to having a
healthier immune system, and I attribute that to having a Daily Bounce. So, if you have
any difficulty with frequent colds or illnesses, or any immune system related dysfunction
or disease, you may want to give rebounding a serious look.
The Aerobic, Cardio, & Respiratory Improvement Perspective
Having belabored the Strengthened Cell Perspective and the Lymph Flow Perspective,
we will only very briefly touch on rebound exercise as an aerobic exercise which reliably
delivers pervasive cardiovascular and cardio respiratory benefits.
To begin with, no one doubts that exercise is good for the human body, and thanks to Dr.
Kenneth Cooper, who invented the term aerobics, almost no one doubts that fast
moving exercise that involves the heart, lungs, and circulatory system is of crucial
importance for maintaining health. Different authorities may differ on how long you have
to move the body for how many times a week Cooper himself originally stated that you
should get your body functioning at near your target heart rate for at least 20 to 30
minutes at a time but almost no one disagrees with the general notion that aerobic
exercise is, if not a necessity, at least a very, very good idea.
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Rebound exercise is a great way to get aerobic exercise and to thereby boost the heart,
lungs, and respiratory systems, not to mention all of the many documented collateral
benefits that follow from aerobic exercise. Several of the rebounding authorities already
mentioned in this book Al Carter, Harry & Sara Sneider, JB Berns include the
aerobic, cardio, and respiratory benefits of rebounding in their descriptions of rebounding
as a matter of course. Two other excellent books that have focused mainly on rebounding
as an aerobic activity are Jump for Joy by James R. White, PH.D. (1984) and Dr. Morton
Walkers Jumping for Health: A Guide To Rebounding Aerobics (1989). If you want
more details on aerobic exercise generally (including information on finding and using
target heart rates), or specifically on rebounding as an aerobic activity, then either of
these books will serve you well.
As stated in Figure __, the great advantage of rebounding as an aerobic exercise is that its
fun, easy, safe, convenient, and non-jarring nature may make it possible for many people
to stick with it past the point when they would give up on other forms of exercise. For
example, I can rebound for an hour every day without jarring my skeleton, something I
can do with only a very few other forms of exercise. (Swimming and bike riding come to
mind as exceptions here, but swimming is often inconvenient I have no pool in my
living room and biking, while exhilarating and wonderful, can be dangerous and in any
case puts a good deal of pressure on certain parts of the body such as wrists, hands, and
buttocks.) The point here isnt to take a dig at other forms of exercises, but to point out
that rebounding is a great addition to nearly anyones exercise program because it
powerfully delivers the benefits associated with aerobic exercise while also being fun,
convenient, and non-harmful.

The Perspective of Increased Strength, Coordination, Balance, and Flexibility


As you increase your rebounding time, you will almost certainly feel gains in strength,
coordination, balance, and flexibility. Working our way backwards here, more flexibility
comes about because of the up and down, side-to-side, twisting, and other motions that
are naturally part of rebounding. See the Catalog illustrations in Chapter 20 to get an idea
of some of the many different ways that the body can move during rebounding. While it
is possible to move past the end of your functional range of motion and hurt yourself
while rebounding, if you pay attention to your body, and stay with your breath, this will
never or only very rarely happen. Instead, the powerful rhythmic pulses that naturally
accompany rebounding will slowly but surely open up your body and lead to greater
degrees of flexibility throughout. Of course, proactively stretching before and after
rebounding, and doing some of the Bounce Types from the Stretch Bounces Category and
the Motion Maximizer Category, will tend to give you even greater flexibility gains.
Increases in coordination and balance naturally follow from starting, maintaining, and
increasing a rebound exercise practice. Many people feel they might fall off the
rebounder the first few times they are bouncing, but that feeling almost always goes away
quickly for just about everybody. The body is able to quickly adapt to the increased
demands for balance, timing, rhythm, and coordination that rebounding brings. For a bit
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of fun in stimulating coordination, try throwing a ball or a sand bag up in the air while
you are rebounding and then catch it. For even more fun, try a ball in both hands. My
friends who like juggling and who have tried it while rebounding tell me it is quite a
challenge!
Finally, there is the question of increases in strength. On the one hand, it is possible to do
wonderfully intense strength increasing workouts with hand weights; see the Catalog
section on Hand Weights Bouncing. There are a good number of anecdotal reports here,
and Harry and Sara Sneiders work in Olympic trainer (1981) points to a good deal of
clinical experience with highly trained athletes. That is, resistive rebounding or
rebounding with hand weights (or sand bags) seems to work, and my personal
experience here is that muscle tone, size, and strength can definitely be approached
through the use of hand weights while rebounding.
Importantly, as you use your legs and arms while rebounding, you are always engaging to
some degree in resistive rebounding. That is, even without the use of hand weights, the
very weight of your limbs, which you are moving through space in a regular coordinated
fashion, will both strengthen and tone those limbs. For more elderly individuals, and for
those working to get back into shape, the mere act of spending time bouncing on a
rebounder can lead to significant toning and strengthening benefits.
It should also be pointed out, as stated earlier, that increases in flexibility are equivalent
to increases in functional strength. To the degree you can use and actually apply more of
your bodily strength through a larger range of motion, that is, to the degree that you can
actually use your muscle power in a safe and effective manner in the real physical world,
you are for all intents and purposes stronger.
But the other question here is whether there is something innate to the bouncing form and
the raw mechanics of rebounding that naturally and automatically increases strength. One
possibility, suggested earlier in this chapter under the Strengthened Cell Perspective, is
that the individual cells of the body, all 70 trillion plus, are somehow strengthened from
within by the gravity fluctuations that rebounding subjects the body to. Another
possibility is that there is an increase in the number of mitochondria in the muscle cells
throughout the body. Once again, this is an interesting possibility, but as far as I know
remains an unproven assertion.
What else might be responsible for increases in strength that sometimes seem to result
from ordinary rebounding? Al Carter is well known for speaking of his own
extraordinary strength (e.g., being able to do 100 one-arm push-ups the first time he
tried), as well as the extraordinary strength of his two children. His little girl could beat
all the little boys in her school in arm wrestling, and both of his children could do
extraordinary numbers of sit-ups. Al attributed his childrens strength to their ongoing
trampolining (the whole family performed professionally in a traveling trampolining
troupe called the Gymnastics Fantastics), and surmised that the cellular strengthening
effect discussed above under the Strengthened Cells Perspective was the cause.

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But we have already said that Al Carters theory here is just that: a speculative theory. Is
there, then, another possible explanation or way of looking at this?

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The Force Flux Hypothesis


In my experience, some of the best rebounding I have done comes when I completely
relax at the top of the bounce. At the bottom of the bounce, however, from the time I first
come in contact with the mat until the time I leave the mat, I find myself working very
hard. All of my body structures and muscles seem to know as I descend and approach
the mat that I am about to go through a tremendous inertial reversal and Force Flux that
always occurs at the bottom of the bounce and to some degree at the top of the bounce.
Especially at the bottom of the bounce, I find myself preparing for contact, experiencing
the contact as I catch myself, and then throwing myself into the air (depending on
which propulsion methods are being used) with a lot of force and energy. In other words,
I find myself actively participating in approaching, encountering, and intensifying the
force flux as I am in contact with the mat during each bounce cycle.
This takes a lot of work, a lot of energy, and a lot of strength. Take a look, for example,
at the Power Pulse variation of the Flyin High Bounce Type in the High Bounces
Category. It is pretty easy to see here that my shoulders, back, and arms are working hard
as I encounter, work my way through, and intensify the Force Flux that accompanies the
inertial reversal and increase in gravity that is experienced at the bottom of the bounce.
Unlike the Strengthened Cells Perspective, however, the Force Flux Hypothesis applies
to larger structures such as the bones, connective tissue, and muscles that make up the
shoulders and arms. These larger structures are mechanically strengthened by
encountering, processing, and adding to the Force Flux. This, of course, is just as
speculative as the Strengthened Cells Perspective, yet to me it makes more sense. Its not
that Im being subjected to increases in gravity, its that the Force Flux felt through the
acceleration and velocity of my limbs and torso is a real world, macro-level factor that
can reasonably be expected to be associated with increases in physical strength (as well
as flexibility).
Put another way, I know for an anecdotal fact that the relatively skinny legs I was born
with, especially my calves, are larger and stronger now because of all the rebounding that
I have done. Why? Because rebounding almost always involves the legs, and as the legs
are used, as they do more work, they naturally adapt, becoming both larger in size and
stronger overall. But rebounding also involves using the rest of the body to move through
the vertical dimension of space, with horizontal components frequently thrown in as well.
As you move through horizontal and vertical space, in a powerful rhythmic way, you
naturally participate in the work necessary to move your body through all phases of the
bounce cycle. The greatest work is at the bottom of the bounce, and to a lesser extent at
the top of the bounce, when you experience an inertial shifting Force Flux as you change
directions. As a result of the work you do in dealing with the Force Flux, you naturally
get stronger the more you rebound (especially, for example, if you move your limbs with
particular gusto or do some Hand Weights Bouncing). Or, at least, thats my intuitive
hypothesis as to why rebounding seems to have enabled me and many other people to
experience strength gains.

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A Review of the Benefits


Al Carter is famous for having said that Rebound exercise is the most efficient and
effective exercise yet devised by man." If this is true, why is it true? What do we know,
or what can we reasonably say, about the benefits of rebounding?
There are many benefits claimed for rebounding, as Fig. __ shows. Not all of these
claimed benefits are real, and of the those that are real, many may be more attributable to
exercise generally than to rebounding in particular. There are, however, a number of
benefits that do seem to strongly characterize or even belong uniquely to rebounding.
First, it is true that rebounding is fun, safe, convenient, and non-jarring to the body. In
other words, rebounding can be adopted as a practice and continued with for just about as
long as anyone might like, both with respect to individual sessions and with respect to
establishing a Daily Bounce practice. This can not be said of too many other forms of
exercise.
Second, the lymphatic and immune system benefits of rebounding seem to me to be
almost certain. If you want to be healthier overall, and if you want to have a stronger
immune system, there are in my estimation few if any forms of exercise that can match
rebounding.
Third, rebounding undoubtedly gives a good aerobic and cardiovascular workout, with all
its attendant benefits. This immediately ties back into the fun, convenient, and nonjarring nature of rebounding, because it is easy to get on a rebounder and give yourself a
heck of a cardio workout.
Fourth, with respect to strength, coordination, balance, and flexibility, rebounding once
again almost certainly offers a great number of benefits, even if these benefits are not
unique to rebounding. Increased coordination and flexibility seem to automatically arise
from regular rebounding, and working with hand weights or sand bags to do resistive
bounce will almost certainly tone, strengthen, and even build upper body strength and
musculature.
Whether or not we experience the strengthening of every cell, as in the Strengthened
Cells hypothesis and perspective, or whether or not we experience increased strength by
dint of the Force Flux hypothesis put forward above, is not that important. Even if neither
of these hypotheses are true, rebounding still undoubtedly leads to increases in
coordination, flexibility, balance and strength. Plus, its a great way not only to de-stress
in general, but to provide variety and help de-stress from other types of exercise which
may have a more jarring nature, or otherwise be more complex or less flow-oriented.
Fifth, there is one last obvious benefit that has not received much direct attention here,
which deserves a few sentences in this final analysis. When you rebound, you feel more
awake, alert, and energized. This is in part due to obvious reasons like increase in heart
rate and respiration, but rebounding also has a particularly strong effect on the vestibular
system, which then has a direct effect on general levels of arousal. As described to me by
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Willow Dea, an occupational therapist with a specialty in craniosacral therapy, described


to me how the vestibular nerve connects the inner ear to the brain to tell it where we are
physically and how we are oriented in space. (Your inner ear, which works somewhat
like a carpenters level, is affected by air pressure differentials, and functions in concert
with the proprioceptors in your joints to tell your brain how you are physically oriented.)
The vestibular function is one of the bodys deepest and most underlying functions, and
acts as a kind of coach to all of the bodys neuro-physiological systems, especially in
terms of general awareness and arousal. By bouncing, you directly affect the vestibular
function, and you therefore tend to wake up more fully and have more energy.
Put all together, I believe that these five types of benefits (1) non-jarring nature, (2)
lymphatic flow increase and immune system boost, (3) good cardiovascular workout and
cardio respiratory workout, (4) increases in strength, coordination, balance and flexibility,
and (5) increased alertness and awareness generally qualify rebounding as an extremely
beneficial form of exercise for almost everyone. There may be another exercise that is as
good for the body and is also as fun and simple as rebounding (and that naturally brings
about the opportunity for doing inner work as well); I just dont know of any.

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26. Research & Studies to Date


The previous Chapter began with a discussion of different types of scientific proof. It
then presented in a single table a list of the health and wellness benefits that have been
claimed for rebound exercise without attempting to specifically evaluate those claims.
Next, four main perspectives or themes as to what is special and unique about rebound
exercise were presented, including quick assessments as to the relative level of proof that
have been offered for each of these perspectives or themes. Finally, a review summary of
the benefits claimed for rebound exercise was offered, putting forth my understanding of
what we can, at this point, fairly say about why rebound exercise is beneficial.
No attempt was made to directly weave in the very few scientific studies and clinical
reports that have been made to date. These existing studies and reports, as you can see in
this chapter, tend to be scattered and somewhat inconsistent, and rarely do they directly
address questions that we would like to have answered about rebound exercise. However,
the existing studies do have value, both as starting points and with respect to the
knowledge that they have indeed gathered so far.
This Chapter presents short summaries of existing research and studies that are directly
relevant to rebound exercise. It does not formally evaluate the research and studies, but
simply organizes them and either quotes from them directly (when they are available) or
otherwise reports what other existing literature says about them. It is probable that there
are additional studies other than these, including ones that may be ongoing at the time of
this writing. It is also likely that a careful examination of the research and studies
themselves, as well as the raw data on which they are based, would add a great deal of
understanding to our knowledge of rebounding. But for now, this Chapter will merely
repeat what the studies themselves say or what has been written elsewhere. Information
given will include the author of the study or research and where it was published (if it
was), where the study or research was mentioned, what it says directly or has been cited
as showing, and any evaluative comments that readily come to mind. Studies are listed in
rough chronological order, that is, the earliest studies are listed first.
If you are interested in what is actually known about rebounding and the degree to which
it is known, you may enjoy reading through this Chapter. If not, the previous Chapter
probably contains an adequate summation as to what is known about the benefits of
rebound exercise. Before turning to the actual study summaries, we can say that existing
research has shown the following (and, really, only the following):

Rebounding is safe both with respect to the total g-force that can be developed on
a rebounder, and with respect to how that force is distributed through the body
upon impact (i.e., the force at the ankles, back, and forehead are all about equal)
With a similar perceived rate of exertion, rebounding burns at least as many, and
possibly more, calories per time unit than running on a treadmill does
Running on a trampoline (but not necessarily on a rebounder) is bio-mechanically
effective, that is, more work can be done per total amount of oxygen consumed
and energy expended than can be done on a treadmill

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The following table indicates the research and studies that are covered in this Chapter:
Study
Victor Katch Tables on
Calories Expended
NASA Study on
Trampolining and
Biomechanical Efficiency

Date
~ 1980

James Whites MediumSized Study on Women &


Fat Loss
Dr. Kenneth Cooper Study on
Rebounding as Part of Circuit
Training
Sun Valley Fitness Study on
Likelihood of Continuing On
With Rebounding
Dr. A.U. Daniels Study on
Impact of Rebounding vs. a
Treadmill
Dr. Ward Dean, M.D. on G
Force Maximum
Proprioception Study by
Cornell Hospital For Special
Surgery
New Mexico Study: A LowImpact Exercise Alternative

1980

1980

Key Finding or Purported Finding


Reports calories expended for rebounding
versus treadmill running.
Trampolining is safe in terms of stress to joints
and other body parts; trampolining is more
biomechanically efficient than treadmill
running in terms of work performed for
oxygen consumed.
Rebounding helps women to lose weight, and
does so without greatly stressing the joints.

1981

Rebounding contributes to strength gains


during circuit training.

1982

More study participants continued with


rebounding after study completion than any
other exercise form studied.
Reboundings impact on the joints is roughly
85% less than equivalent level of exertion on a
treadmill.
A maximum of 3.24 gs can be developed on a
rebounder, a value safe for human beings.
Rebounding increases study participants
ability to stand on one leg.

1982

1983
2002

2002

Rebounding is similar to running on a treadmill


in terms of caloric expenditure, yet poses much
less risk to joints.

It is especially interesting, and a bit dismaying, to see that no research or studies seem to
have been conducted on rebounding between 1983 and 2002. If you are reading this book
and know of any research on rebounding that is not included here, please do let me know!
On the following pages more detailed information on each study is provided.

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Victor Katch Tables on Calories Expended


Researchers and Associated Institution:
Victor L. Katch, Ph. D., Dept. of Physical Education, University of Michigan at
Ann Arbor.
Date of Study and Publication Citation if Any:
Date unknown, but must be 1980 or before since mentioned in 1981 Olympic
trainer book by the Sneiders. No further information available.
Where Study is Mentioned:
Olympic trainer, Harry and Sarah Sneider (1981), p. 131; numerous times on the
Internet
Key Findings or What is Otherwise Said About Study or Research:
Two tables, Table A and Table B, are frequently presented on the Internet, as
follows:
Table A: Total Calories Spent Comparing Jogging @ 5 MPH to Rebounding
Lbs Body Weight
100
120
140
160
180
200

12 Minutes Jogging @
5 MPH
47
56
66
75
85
94

12 Minutes Rebounding
58
67
77
86
96
105

Table B: Total Calories Spent Per Minutes of Running on a Rebounder


Lbs.
Body
Weight
1 Min.
5 Min.
10 Min.
15 Min.
20 Min.

90
2.9
14.5
29
43.5
58

100
3.4
17
34
51
68

110
3.9
19.5
39
58.5
78

120
4.4
22
44
66
88

130
4.9
24.5
49
73.5
98

140
5.4
27
54
81
108

150
6
30
60
90
120

160
6.5
32.5
65
97.5
130

170
7
35
70
105
140

180
7.5
37.5
75
112.5
150

190
8
40
80
120
160

Comments on Study:
The above tables are frequently presented in promotional materials on the Internet. No
further information about Dr. Katch or his research is available, however. Note that Table
A does not calibrate how fast the individuals tested were rebounding, and while Table B
suggests that the individuals tested continued at roughly the same 5 MPH pace as when
they were jogging, this is unclear. Nonetheless, it is somewhat useful to have tables like
these showing that rebounding does, indeed, burn calories. The intermediate values on
Table A (e.g., 105 pounds, 110 pounds, 115 pounds, etc.), have not been included here.

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NASA Study on Trampolining and Biomechanical Efficiency


Researchers and Associated Institution:
A. Bhattacharya, E.P. McCutcheon, E.Shvartz, and J.E. Greenleaf;
Biomechanical Research Division, NASA-Ames Research Center, Moffett Field,
California, in cooperation with the Wenner-Gren Research laboratory, University
of Kentucky, Lexington, Kentucky
Date of Study and Publication Citation if Any:
Journal of Applied Physiology 49(5): 881-887, 1980.
Where Study is Mentioned:
Virtually every book and website on rebound exercise cites this study, and usually
repeats Al Carters interpretations from The New Miracles of Rebound Exercise,
Albert Carter (1988), pp. 37-40.
Key Findings or What is Otherwise Said About Study or Research:
". . . for similar levels of heart rate and oxygen consumption, the magnitude of the
bio mechanical stimuli is greater with jumping on a trampoline than with
running, a finding that might help identify acceleration parameters needed for
the design of remedial procedures to avert deconditioning in persons exposed to
weightlessness."
"The external work output at equivalent levels of oxygen uptake were
significantly greater while trampolining than running. The greatest difference was
about 68%.
"While trampolining, as long as the G-force remained below 4-G's, the ratio of
oxygen consumption compared to biomechanical conditioning was sometimes
more than twice as efficient as treadmill running."
The G-force measured at the ankle was always more than twice the G-force
measured at the back and forehead while running on a treadmill.While jumping
on a trampoline, the G-force was almost the same at all three points, (ankle, back,
forehead) and well below the rupture threshold of a normal healthy individual.
" ...averting the deconditioning that occurs during the immobilization of bed rest
or space flight, due to a lack of gravireceptor stimulation (in addition to other
factors), requires an acceleration profile that can be delivered at a relatively low
metabolic cost.for equivalent metabolic cost, and acceleration profile from
jumping [on a trampoline] will provide greater stimuli to gravireceptors."
Comments on Study: This is the Mother of all Rebounding Studies, and has been cited
to erroneously provide proof that NASA officially supports or endorses rebound exercise,
or that NASA somehow believe it is a miracle exercise. It is important to recognize that
this was just one study, on eight men, and that it was performed on a full-sized
trampoline (comparing it to a treadmill), and not on a modern rebounder. Nonetheless,
there are several important findings.
First, that rebounding is not dangerous to the human body with respect to how much gforce is experienced at ankles, back, and forehead, as the 4th bullet point above shows.
Second, that rebounding is very bio-mechanically efficient, that is, for a similar amount
of oxygen consumed and energy expended, more work can actually be done by the body,
as the first through third bullet points show. Third, that there may be something to the Al
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Carters Strengthened Cells perspective and hypothesis, as explained in the previous


Chapter rebounding or something like it, according to the last bullet point above, may
be able to play a role in reversing bone loss and other types of negative effects that
astronauts have experienced in the 0-gravity conditions of space.
James Whites Medium-Sized Study on Women & Fat Loss
Researchers and Associated Institution:
James R. White, Ph.D., University of California at San Diego.
Date of Study and Publication Citation if Any:
1980, orally reported at American College of Sports Medicine convention in Las
Vegas.
Where Study is Mentioned:
Jump for Joy, James R. White, Ph.D. (1984), pp. 2, 6.
Key Findings or What is Otherwise Said About Study or Research:
The study, conducted in the authors laboratory, showed improvement in fitness
and reduction in body fat in 70 women after ten weeks of daily exercise on
rebounders, improvement that was equivalent to that found following stationary
bicycling or treadmill-running programs. The exercise is pleasantly fatiguing
without joint trauma. (p. 2)
exercise was conducted on a treadmill, a stationary bike and on rebounding
equipment. Seventy overweight women exercised five days per weekfor about
40 minutes each day. The results showed that after ten weeks significant
improvements in fitness and reductions in body fat were observed. The women
were able to burn off calories at a rate of 8 to 12 per minute, resulting in a loss of
between 9 and 15 pounds of body fat. These studies showed that jumping was an
effective exercise producing gains in fitness and reducing body fat, but causing
less force and trauma on the legs. A further look at this study showed that
nearly half of those running on the treadmill sustained some type of foot,
ankle or knee injury, while none of the women exercising on rebounding
equipment experienced any significant pain, injury or discomfort. (pp. 6-7;
emphasis added).
Comments on Study:
That rebounding can bring about weight loss equivalent to stationary bicycling or
treadmills is what we would expect. The second conclusion, that rebounding
offered no injuries compared to a fair number of injuries from using a treadmill, is
also what would be expected.

James Whites UCSD Large Rehabilitative Lab Study


Researchers and Associated Institution:
James R. White, Ph.D., University of California at San Diego.
Date of Study and Publication Citation if Any:
1980-1984?; no citation given
Where Study is Mentioned:
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Jump for Joy, James R. White, Ph.D. (1984), pp. vi, 5-6
Key Findings or What is Otherwise Said About Study or Research:
After three and a half years of extensive research, we found that 93 percent of
2300 men, women and children who jumped in our laboratory experienced a great
deal of joy.From these studies we concluded that jumping on rebounding
equipment is a form of exercise that can be used by both novice and expert
athletes, weight losers, those with various injuries, jogging dropouts, executives
pressed for time, those living in extreme climates and especially those who hate
exercises. (p. vi)
Jumping is not for everyone. Still, we have found that jumping on good
rebounding equipment is effective in improving the symptoms of over 80 percent
of the patients reporting to our rehabilitation lab. (p. 5)
We found that jogging, jumping and skipping rope on rebounding equipment
produced about one-third the impact that jogging on a treadmill or skipping rope
on a floor would produce.[W]e found that during jogging the shock transmitted
from the running surface of the treadmill up to the leg reached a force level of
four to six times the body weight. While similarly exercising at the same heart
rate on the rebounding equipment the force was reduced to a maximum of 1.7 to
2.2 times the body weight. Both of these experiments showed that rebounding
exercise actually produces less leg trauma than walking, jogging or skipping rope
on regular surfaces. (pp. 5-6)
Comments About Study:
The first set of conclusions reported here are positive, but very general and not all
that useful. The second finding speaks well to reboundings rehabilitative
potential. The third set, as to rebounding being easier on the legs than exercise on
a hard surface, are in rough alignment with other studies done on this issue.
Dr. Kenneth Cooper Study on Rebounding as Part of Circuit Training
Researchers and Associated Institution:
Dr. Kenneth Cooper, Institute of Aerobic Research.
Date of Study and Publication Citation if Any:
1981. No citation available.
Where Study is Mentioned:
On Needak Corporations website, and elsewhere on web.
Key Findings or What is Otherwise Said About Study or Research:
Strength gains when rebounding in betweencircuit weight training showed a
25% improvement over standard circuit weight training.
Comments About Study:
The above quote with the 25% figure is often cited, but no information
whatsoever about this research seems to be available.
Sun Valley Fitness Study on Likelihood of Continuing On With Rebounding
Researchers and Associated Institution:
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Sun Valley Health Institute Fitness Program.


Date of Study and Publication Citation if Any:
No date or citation given; probably around 1982.
Where Study is Mentioned:
Jump for Joy, James R. White, Ph.D. (1984), pp. vi-vii
Key Findings or What is Otherwise Said About Study or Research:
People are successful at rebounding because it is one exercise that is not painful,
inconvenient or boring. We can make these statements based on the results of a
two-year study conducted on executives who had completed the Sun Valley
Health Institute Fitness Program. Here, the participants chose between outdoor
running, indoor stationary bicycling or jumping on rebounding equipment as their
main form of exercise. Jumping was the best form of exercise in terms of how
many executives were still exercising after 12 months. Forty-eight percent of the
joggers were still running, 17 percent of the cyclists were pedaling, and 76
percent of the jumpers were still at it.The reasons were convenience,
availability, weatherproofness, absence of leg trauma, andprobably the most
important reasonthat it was just plain fun.
Comments About Study:
This is a nice finding, especially the point about more individuals in the study
keeping up with their rebounding than with any of the other forms of exercise, but
it would be very helpful to find out more details, such as the total number of
participants in the study.
Dr. A.U. Daniels Study on Impact of Rebounding vs. a Treadmill
Researchers and Associated Institution:
Dr. A.U. Daniels, Adjunct Professor of Material Science and Engineering, and
Orthopedic Surgery, University of Utah.
Date of Study and Publication Citation if Any:
None given; probably around 1982.
Where Study is Mentioned:
Jump for Joy, James R. White, Ph.D. (1984), p. 6; The New Miracles of Rebound
Exercise, Albert Carter (1988), p. 41
Key Findings or What is Otherwise Said About Study or Research:
In a similar study conducted by Dr. A.U. Danielsa rough comparison was
made between the impact load transmitted on the aerobic springing gear versus
the impact-load time factor for running on a board track. His study showed that
the maximum impact experienced during exercise on rebounding equipment was
only about 85 percent of that experienced during similar exercise on a board
track. (from Jump for Joy)
the maximum impact force on the rebounder would be only 1/6th that of the
wooden board track. (from The New Miracles of Rebound Exercise).
Comments on Study:
The 85% (or 1/6th) less impact figure given here is the typical figure given by the
rebounding industry with respect to the percentage of the normal shock or
impact load reduction (especially on the joints) that a good rebounder provides. It
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is not clear here what exactly aerobic springing gear means, though, so we
dont know if something like a modern rebounder is what was being tested. Nor
do we know anything about the experimental design or methodology. This is all in
stark contrast to the wonderfully clear New Mexico Study discussed below.
Dr. Ward Dean, M.D. on G Force Maximum
Researchers and Associated Institution:
Dr. Ward Dean, Masters Thesis from Kyungbook University, College of
Medicine, Taegu, Korea.
Date of Study and Publication Citation if Any:
1983.
Where Study is Mentioned:
The New Miracles of Rebound Exercise, Albert Carter (1988), p. 40.
Key Findings or What is Otherwise Said About Study or Research:
The subject? How much G force can be developed by an athlete in good physical
condition bouncing on a quality rebounder at maximum attainable altitude. His
scientific conclusions are 3.24 Gs.
the normal human can handle as much as 8 Gs momentarily, and 20G in s a
sitting positionThe point being, that if the best athletes can develop on 3.24 Gs,
rebounding is a safe whole-body exercise for virtually every body.
Comments About Study:
It is reassuring to note that it is highly unlikely that anyone could ever develop
enough g-force on a rebounder to hurt themselves, e.g., rupture cells, from the gforce alone.
Proprioception Study by Cornell Hospital For Special Surgery
Researchers and Associated Institution:
Vijay B. Vad, M.D., Cornell Hospital for Special Surgery, Integrative Care Center
Date of Study and Publication Citation if Any:
Approximately 2002; study can be found a at
http://www.urbanrebounding.com/art_cornell_univ_study.html
Where Study is Mentioned:
Urban Rebounding website.
Key Findings or What is Otherwise Said About Study or Research (footnotes omitted):
Five healthy subjects had their proprioception measured doing single-leg stand
with eyes closed before and after two months of training for twenty minutes three
times a week using the Urban Rebounding based exercise program. The results
showed that the total time for single-leg stand with eyes closed was 7.3 seconds
(SD 1.2) before the exercise program and 11.96 after the program (SD 1.4) for an
increase of 68% which was statistically significant (p<0.05).
Comments on Study:

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According to the online Wikipedia free encyclopedia, Proprioception is the


sense of the position of parts of the body, relative to other neighboring parts of the
body proprioception is the "sixth" sense that indicates where the various
parts of the body are located in relation to each other. The proprioceptive sense is
believed to be composed of information from sensory neurons located in the inner
ear (motion and orientation) and in the joints and muscles (stance). This Urban
Rebounder sponsored study indicates that proprioception improves after several
weeks of rebounding. It is not surprising that coordination, balance, and other
body-related capabilities improve as a result of rebounding.
New Mexico Study: A Low-Impact Exercise Alternative
Researchers and Associated Institution:
Colleen McGlone, B.S., Len Kravitz, Ph.D., and Jeffrey M. Janot, Ph.D.
Date of Study and Publication Citation if Any:
2002; study can be found at http://urbanrebounding.com/art_nm_study.html.
Where Study is Mentioned:
Urban Rebounding website.
Key Findings or What is Otherwise Said About Study or Research (footnotes omitted):
The physiological benefits of this contemporary rebounding program are not
known. In addition, a comparison of rebounding with other modes of exercise has
not been investigated.
The results indicate that V02, HR, and energy expenditure were all very
comparable between the two exercise modalities. Rebounding exercise meets the
American College of Sports Medicine (ACSM) Guidelines (4) in several
categories
Rebounding exercise appears to elicit a similar caloric expenditure at a matched
RPE as treadmill exercise, without exposing individuals to impact forces
experienced on the treadmill.It has been estimated that 80% of aerobic-related
injuries are caused by overuse and microtrauma associated with the repetitive
impact forces inherent in most aerobic techniques. Rebounding may help to
reduce injuries commonly related to other forms of exercise such as jogging. One
benefit of rebounding is that the rebounder absorbs and decreases the amount of
impact sustained by the joints. This decreased force may be beneficial in
preventing overuse injuries such as shin-splints and tendonitis caused by
repetitive force, as well as helping to reduce the possibility of incurring an
exercise-related stress fracture. Thus, rebounding may be an appropriate
alternative for individuals who have joint problems or have been told to avoid
high-impact activities.
Comments on Study:
This study was done with the cooperation of the Urban Rebounding program.
The ten very fit men and women who whose cardiovascular parameters were
measured were tested while doing a modified version of the Urban Rebounding
program. The first bullet point above comes from the introduction to the study.
Here, the authors clearly point out that very little research has been done on
rebounding: The physiological benefits are not known[A] comparison of
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rebounding with other modes of exercise has not been investigated. Well,
thats pretty clear. The second two points, that rebounding offers a caloric
expenditure equivalent to using a treadmill, and that it can do so in a non-impact
way, are also made very clear. This may be the best, most modern, rebounding
study to date, as well as the one most likely to qualify as strict scientific
evidence, notwithstanding financing from QVC.

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27. Therapeutic & Rehabilitative Rebounding:


for Seniors, the Disabled, the Injured, and Other Conditions
Therapeutic and rehabilitative rebounding, including rebounding for seniors, the disabled,
and the injured, represents a large area of discussion that probably deserves its own book.
Although an in-depth discussion of these topics is beyond the scope of the present
volume, a few things can be said here which may be of use to those in need, and which
may stimulate thinking on these topics in general. Note that there is almost no strict
scientific research or clinical data as to the therapeutic and rehabilitative effect of
rebounding. There is, however, a large amount of anecdotal data. Stories about healing
painful or injured knees, shoulders, backs, and so on, abound, including my own story,
mentioned several times earlier, of how rebounding helped me rapidly heal a torn rotator
cuff that had otherwise resisted improvement.
Making Rebounding More Available to Those Who Can Benefit From It
First, as a general proposition, because of the many previously described benefits of
rebounding (see Chapter __), it makes a great deal of sense to find ways to make
rebounding accessible to those who might benefit from it. Such accessibility has already
been provided to some degree, both through innovations in equipment and innovations in
ways of using existing rebounders.
As for equipment, a critical innovation is the stabilizer bar, first developed by the Needak
Corporation in 1992 (see Chapter 8). Stabilizer bars are available for most types of
rebounders, and install simply by hooking under two of the rebounders legs. With a
stabilizer bar, those who are wobbly or who might not be able to stand up without the use
of their arms can gain a secure perch on the bar and gently rebounding, thereby receiving
some of the primary lymph flow and aerobic benefits of rebounding.

Figure __: stabilizer bar attached to a rebounder


The down-side of the stabilizer bar, of course, is that if you get used to it, it will both
limit your range of motion and the different Bounce Types that you can do. It will likely
also forestall your development of increased balance, coordination, proprioceptive
awareness, and so on. On the other hand, if someone needs the assistance, a stabilizer bar
is a lot better than holding onto a wall, or holding onto a couple of chairs while bouncing,

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or not rebounding at all. Note, too, that individuals with vision problems, even severe or
complete blindness, may be able to safely rebound with the use of a stabilizer bar.
The second equipment innovation is the bounce-back chair, previously described and
shown in Chapter 19. With a bounce back-chair, individuals who do not have the use of
their legs or who are otherwise incapable of standing can still get substantial rebounding
benefits, including (depending on the individual) an aerobic effect, a lymph flow effect,
and the development of trunk, upper body, and to some degree, leg strength. It may take a
bit of work, but individuals who are otherwise wheelchair bound can help themselves
into, or be helped into, a bounce-back chair and then have an invigorating bouncing
session.
In addition to these two pieces of equipment, a number of strategies have been devised to
enable invalid, differently-abled, or wheelchair bound individuals to experience the
positive benefits of rebound exercise. Known as buddy bouncing or team rebounding
(JB Bernss term), there are a number of different ways that this can be done.
For example, Al Carter describes the sitting bounce, whereupon the patient sits on the
rebounder while they receive the assistance of somebody standing behind them creating
a bounce and holding their upper body vertical on the rebounder so that they do not tip
over while rebounding. (Rebound Exercise The Ultimate Exercise for the New
Millennium (2003), p. 163.)
Another possibility is to place the feet of the patient on the rebounder while someone else
steps onto the mat, straddles the patients feet, and bounces. The patient will receive a
good amount of stimulation from this exercise. As JB Berns writes, The bouncing
motion will provide a full benefit to the wheelchair bound individual who need only sit
there and receive the health giving effect to their legs. (Urban Rebounding (1999), p.
70.)
Another possibility, as Linda Brooks writes, is as follows: If a person can not stand or
even sit up on the rebounder, then the buddy can help him lie down on the rebounder mat,
stand and straddle him, and do the health bounce. (Rebounding to Better Health (1995),
p. 72.) Brooks also offers some more general advice applicable to any of these types of
scenarios: By starting slowly, using the stabilizer bar, and being a little creative,
reboundings benefits can reach anyone, no matter what the condition.
Rehabilitative Rebounding
Now we are on to a topic that is certainly beyond the scope of this book! Here are just a
few quick and obvious points. First, if you have a knee, back, ankle, foot, or other injury,
dont be too quick to disqualify yourself from rebounding. There are many anecdotal
reports of individuals working through injuries with rebounding. If your doctor says
absolutely not, then you should listen to him or her, or find a new medical practitioner
who is open to the possibilities inherent in rebounding. Second, if you are using
rebounding for rehabilitative purposes, in addition to finding the right medical
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practitioner to work with, make sure that you keep things slow and easy, and that you
continuously place attention on your breath as well as the injured body part.

Rebounding for Vision Improvement & The Learning Disabled


Your visual system helps to orient you and keep your balance while you are rebounding.
A good deal has been written about rebounding and vision improvement, and in fact there
are even vision improvement kits being sold which are designed to be used in concert
with rebounding! I often rebound for at least part of each session with my glasses off, and
find that colors look brighter and my eyes feel better for having done so. In his latest
book, Al Carter provides a long detailed chapter on Enhance Your Vision With Rebound
Exercise. (Rebound Exercise The Ultimate Exercise for the New Millennium, 2003, pp.
109-127.)
Connections between rebounding and assisting learning disabled and even autistic
children have also been suggested. If you are interested in these topics, JB Berns Urban
Rebounding (1999) contains an excellent chapter on Therapeutic Rebounding which
includes sections on Rebounding for the Child, The Learning Disabled Child, and
Rebounding for Vision Correction.
Other Conditions
As the table of claimed benefits in Chapter 26 shows, rebounding has been associated
with curing, staving off, or helping out with a number of other medical and physical
conditions. These include diabetes; cancer; varicose veins; chronic fatigue; menstrual
problems; heart disease; hemorrhoids; sexual impotence or dysfunction; and so on.
Giving a thoughtful or careful consideration to any of these topics is certainly beyond the
scope of this book. The one thing that I will say, to close off this Chapter and head us to
the concluding sections of On the Rebound, is that if exercise itself is generally helpful
for a wide variety of conditions, as it seems to be, and if rebounding is a fun, easy, and
convenient way to powerfully exercise, then it is certainly worth trying, regardless of
what health or medical condition you are dealing with or hope to never have to deal with.
Movement, rhythm, and breath are all, to some degree, curative, and rebounding can
assist you to elegantly bring all three of these into your life on a regular basis.

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Part VII:
Conclusion: You and a Daily Bounce
28. Bringing Rebounding Into Your Daily Life
29. Integrating Body, Mind & Soul: Bringing Your Favorite Inner
Work to Rebounding
30. Fun, Easy, Safe, Convenient, and Highly Effective: Is
Rebounding for You?

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28. Bringing Rebound Into Your Daily Life


The obvious way to bring rebound exercise into your daily life is to have a Daily Bounce.
But there are other ways that rebounding may have a positive impact on you.
First, of course, are the health and fitness benefits that accrue from regularly rebounding.
As Chapter 25 on the benefits of rebounding concludes, rebounding will (in a non-jarring
way) likely bring almost anyone who regularly rebounds at least the following substantial
benefits:

An increase in lymphatic flow and thereby a boost to the immune system and to
bodily detoxification processes generally
Cardiovascular improvement and an aerobic training effect
Increases in strength, flexibility, balance, and coordination

No matter what you are doing shopping, working, making love, playing sports, eating,
watching TV or a movie the fitness benefits that accrue to you from regularly
rebounding will also have an impact on your physical body and your frame of mind as
you pursue these activities. I know, for example, that my bike riding has improved
because of how much looser and more flexible my lower back is as a result of
rebounding. This is something that I would not have predicted ahead of time, and yet
now, with the benefit of hindsight, I can see that most of my other physical activities,
from walking to biking to throwing a Frisbee, have improved at least a little as I continue
to diligently pursue rebounding.
Rebounding can also teach you ways of going about certain aspects of your life when you
are not rebounding. For example, I was in the gym a while back and found myself in a bit
of pain with respect to my knee. I noticed that I nearly automatically began to breathe the
way I do on a rebounder, and in fact, I began to practice Work-it-Through Bouncing as
described in Chapter 20. Rebounding builds bodily intelligence in a number of
dimensions, and you may find that in your ordinary day-to-day life you are applying,
consciously or unconsciously, at least some of what you experience and practice while
rebounding.
It has been said of meditation that instead of attempting to bring the states of peace, calm,
and relaxation that may be achieved into daily life, it is better to bring all of daily life into
the meditative mindset. In other words, instead of trying to achieve a certain state that
you hang onto and then apply during a stressful moment or crisis in your ordinary life,
you are better off if you find a way to always be meditating whether or not you are
formally sitting.
By analogy, rebounding brings about an integrated body/mind state that is characterized
by better breathing and health-giving flows of lymph, blood, and other bodily fluids,
along with a more focused and centered physical body generally. Allow yourself to
remember how you feel while you are rebounding, and then bring those feelings with you
into the rest of your waking hours. Just as a martial artist over time develops a sense of
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grace, serenity, and personal power, rebounding may very well bring to you feelings of
health and well-being that affect not only you, but those who you are in contact with, in a
very positive way.
Lastly, if you do experience the benefits of rebounding, I would urge you to take the next
step towards bringing the benefits of rebounding even more into your daily life: share
your experience with others. Not only is it fun to tell others about rebounding, but it is
very rewarding to share something that can very positively benefit someone elses life. A
hard sell is not necessary. Just share your experience from your heart, and those who are
meant to start their own rebounding practice will do so. Of course, if you happen to
mention On the Rebound as well, that would be greatly appreciated.

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29. Integrating Body, Mind, & Spirit:


Bringing Your Favorite Inner Work to Rebounding
Bring the fire of enlightenment here to life below
Stay awake; No mistake; Dance the Dream Awake. And Awake!
Kurt Elling

As you may have been able to tell from some of the Catalog entries (see, e.g., the third
variation on Tapping), I have a deeply held conviction as to the reality of the interior
realms of existence. In fact, On the Rebound was originally, for over a year, going to be
entitled SpiritRiser. (For quite a while it also existed in my mind as The Daily Bounce,
but then it occurred to me that that would be a better name for a video- and supportoriented website showcasing rebound exercise and philosophy on a daily basis.) But my
friends and trusted advisors convinced me to keep the metaphysical, the magical, the
spiritual, and most certainly, the woo-woo, completely out of this book if I wanted it to
sell more than 50 copies.
In addition, however, to my unwavering commitment to breakthroughs in health and
fitness, Im pretty darn committed to enlightenment, to spirituality, to the unleashing of
human potential, and to the belief that these subjects are always worth including, at least
to some degree, in any serious discussion. Since I do take seriously the propositions put
forth and the promises made in On the Rebound, Im afraid that some discussion of inner
work and the inner realms is inescapable.
This isnt the time or place to undertake a long ontological, epistemological, or
metaphysical discourse. Let me just say, however, that I believe that any kind of strict
reductionism any theory that says that it is only the hard, physical, material world that
is real, that counts, and that is ultimately behind Reality as we know it is plainly
and simply wrong. The ability to move things physically, to hold them, to measure them,
to be able to get an experimental or actual handle on them these are not the only criteria
for judging the reality of worth of what exists. Instead, I believe that something along the
lines of the integral Kosmos suggested by Ken Wilber in his extraordinary body of work
is probably a much better, not to mention truer and more beautiful, way of looking at
things.
I believe that the inner dimensions of life, the subjective side of our existences
individually and collectively, are indivisibly part of the equations of existence at any
given moment (if there is such a thing as a given moment). Some approach the inner
worlds through meditation alone; some approach them through Wilbers ideas of four
quadrants, with two of those quadrants representing inner realities (the personal
subjective and the collective cultural realms); and many others study or practice myth,
psychotherapy, consciousness, magic, alchemy, self-development, of any one of a great
number of other inner arts.

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Not only do I believe that there is an inner as well as an outer realm, but I believe that
there is a secret about how the inner realm works that I can easily share with you right
now. Simply, when the inner is consistently focused on, then changes, experiences, and
results occur in both the inner and the outer realms that cannot be explained by the
causality of the outer realm alone, no matter how hard we try. In other words, at root
core, there is a fundamental kind of magic or coordinated mystery behind everything that
occurs. (This is part of why it can be said that the inner realms count as well. We just
dont know exactly how this counting is done, what it is that is being counted, what kind
of mathematical and geometrical laws hold, and so on.)
By great fortuity, rebounding is particularly well suited to assist people in working with
the inner realms. Whether you are a master of ten powerful esoteric systems that I have
never even heard of, or whether you are a rank beginner in the worlds of both self-help
mastery and spiritual transformation, rebounding may have a great deal to offer you.
Inner work is, of course, not for everybody. But if you already do inner work, or have had
a yearning to give inner work a good try, then rebounding might be a perfect fit for you,
as it integrally facilitates doing outer work and inner work at the same time. Such a deal!
Rebounding Naturally Invites and Even Induces Inner Work
One of the truly wonderful things about rebounding is that it not only address the needs
of the physical body in a powerful and effective (and fun, safe, easy, and convenient)
way, but it also both offers the opportunity to do inner work and actually helps to
somewhat automatically bring it about.
The opportunity is obvious and inescapable. You are there, on a rebounder, bouncing up
and down for some amount of time each day or nearly each day. What are you going to
do with that time? Listening to music and watching TV, as discussed in Chapter 22, are
effective time-passing options. But some of us dont like to always occupy ourselves with
external distractions, and even those who do love music or TV may sometimes want a
break and want to experience rebounding au natural. (Of course, you can also do inner
work with good music on, and probably TV as well, although that might prove more
difficult.)
So, again, you are there, bouncing up and down, using your body perhaps in complicated
ways, but as you gain mastery over your chosen Bounce Types, there will be times when
you will have enough free attention to go inwards if you like. And not only will you have
the opportunity, but rebounding itself may induce you to indeed go inwards in two
different ways.
The first way has to do with the repetitive, trance-inducing, nature of the activity itself.
Some might find the natural rhythm of rebounding repetitive and boring, but most people
seem to find it soothing, somewhat hypnotic, and capable of putting them in a slightly
altered state of mind. The point here is that rebounding may, in its own way, open the
doorway to inner work for you if you allow it to.
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The second way has to do with where this sub-section started: the way in which
rebounding powerfully and effectively addresses the physical body. When your body
knows that it is being well-taken care of, when you become aware that your physical
needs are being addressed and you find yourself actually getting healthier and stronger
over time, you may be able to relax more deeply and free up enough attention to do inner
work (if you are so inclined). As both Maslow and Marx have said, you have to address
the physical substrate first, and then you can move up the ladder of needs, desires, and
actualizations. Put more simply, as one friend of mine who has taken up rebounding likes
to say: When Im bouncing, I feel that my body is OK. That Im OK. And that makes
me feel good.
So, rebounding offers you an opportunity youre not going anywhere anyway and it
also offers you two ways in: (1) through its trance-inducing nature, and (2) through the
way it frees up your energy so you can focus internally. Then the questions become:
What kind of inner work should I do? What will work best for me? Whats available,
and how do I go about it?
A Broad Range of Inner Work Choices
If you already do some kind of inner work, see if it naturally and obviously transposes
onto the rebounder. For example, if you meditate, unless it is a strict condition of your
form of meditation that you be sitting still, you can simply do a version of your
meditation while you are rebounding. In some ways you might find it hard to do this, but
in other ways, it might feel like a natural and easy transposition.
If you dont already do some kind of regular inner work, then pick something that youve
tried in the past and liked but gave up on for one reason or another. Or, take a look at the
following list, and choose any one of these types of inner work to practice while you are
bouncing. Of course, this is just a simple list, and almost every one of the options for
inner work listed below is in and of itself a huge topic expounded on by many teachers,
books, and now websites. It will not be hard for you to find information on almost any of
these suggested inner work choices, and in fact, there are many more inner work choices
that you will be able to find out about and explore than are listed here. Rebounding offers
you a fantastic opportunity to do inner work, but it is up to you to choose what kind of
inner work you want to do, to find out about it, and to then apply it to your time on the
rebounder.
Spend a least a couple of minutes during your rebounding session working with whatever
inner work choice you choose. If you like what you are doing, there are times when you
may find inner work taking up most or even all of a rebounding session. And thats just
fine, because as long as you are moving your body and bouncing during that time, you
will get many if not most of the physical benefits that rebounding has to offer.

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Here then is a short alphabetical list of some inner work choices that my be readily
adaptable to rebounding:
Alchemical Elemental visualization and invocation (described below)
Breathwork (see Chapter __)
Chakra visualization and invocation (seeing and sensing flows of energy moving
in and through the chakras)
Chanting or Singing (this can be spiritually oriented chants, songs, or anything
that you like which engages the voice)
Juggling (whats this doing in a list of inner work? Well, juggling on a rebounder
takes quite a bit of concentration and focus; give it a try)
Kabbalah visualization and invocation (doing Pathwork, or otherwise
centering in individual charkas or worlds and moving through them)
Kundalini Yoga exercises (as my friend Alex Rose pointed out to me, there are a
large number of Kundalini yoga exercises, having to do with breath, mudra, and
body position, that can be readily adapted to rebounding)
Mandala (e.g., visually diving deeply into beautiful prayer flags, Tibetan Tankas,
etc., as you bounce)
Mantra (e.g., Om Mani Padme Hum or any one of countless other mantras)
Martial Arts (bring some of the outer, as well as the inner, aspects of whatever
your practice is to the rebounder)
Meditation (as simple as clearing your mind and not thinking, or as complex as
you like it)
Mudra (holding specific hand and finger positions to create energy flows and to
trigger states of consciousness)
Oracular bouncing (here, you take a question about your life or the future, and
you hold it in your mind all the way through your bouncing; sometimes, an
answer will be revealed or will otherwise come to you)
Prayer (whatever type you are comfortable with)
Sufi bouncing (there is not only twirling, but many other forms of dance, hand
motions, etc., that can be applied)

SpiritRiser and the Great Alchemical Sequence: My Personal Inner Practice


Early on in my rebounding practice I recognized that an easy way for me to mentally
organize and understand the benefits of rebounding was to apply a kind of alchemical
elemental paradigm to what I was experiencing. (If you want to learn more about
alchemy, a good place to start is with the great Swiss psychologist, Carl Jung.) Without
going into great detail here, it occurred to me that the five traditional Western elements
air, earth, water, fire, and spirit mapped onto my rebounding activities in the following
way:

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Air: Often associated with the direction of East, while rebounding I not only
moved vertically through a great deal more air than I normally would or could,
but a lot more air in the form of breath came in and through my body, and Breath
Work Bouncing was an obvious, important, and valuable kind of work that could
always be done;
Earth: Often associated with the North, it was the gravity of the Earth that made
rebounding possible in the first place, and this element also reminded me of the
kind of grounded knowledge about myself and my body that I was gaining as I
rebounded;
Water: Often associated with the West, this element was clearly brought into play
through the great lymphatic and other fluidic circulations (e.g., blood, cerebospinal fluid) that rebounding brought about, including the notion of being kind
and loving to my body by giving myself the immune-system boosting gift of
lymphatic circulation;
Fire: Often associated with the South, not only does rebounding raise the bodys
metabolism, that is, its internal fire, but it also serves to marvelously focus
energy, attention, and willpower; and
Spirit: Associated with all directions, Spirit is the underlying canvas (the mat?)
on and through which all rebounding happens and into which all other directions
and elements merge.

Following upon these associations, I created for myself what I call the Great Alchemical
Sequence, or G.A.S. Whenever I get tired or feel even a little bit down during a
rebounding session, I simply give myself some G.A.S., as follows:
1. Starting facing the East, I do some jumping jacks, and breathe in deeply to
connect myself to the element of Air with its attendant inspiration and vision;
2. Then, I turn to the North, and do some moderately high bouncing, so that I
become very aware of the gravity of my situation (literally) and experience the
grounded energy of the Earth necessary to keep rebounding safe;
3. Next, I turn to the West and do some arm circles in each direction, opening up my
heart as I visualize the Water in my body, especially water as the main constituent
of the lymph fluid, as powerfully and lovingly circulating, cleansing, and
renewing my body, mind, and soul;
4. Then I turn to the South and move my arms quickly, throwing them out and
bringing them back (as in Pulse Pace Bouncing), experiencing one-pointed
concentration and the Fire of my human purpose and will; and
5. Finally, I come to Spirit, usually doing a Twist as I turn around the mat and take
in all that is within and before me. Sometimes, I will allow myself to get lost in
this final movement into Spirit, bouncing for as long as I want.
This kind of inner work and visualization is not for everybody, but give it a try if you feel
drawn to it. It can be a lot of fun, and my sessions perk up quite a bit when I remember to
give myself G.A.S.

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Levitation, the Flying Sutra, and the Extension of Hang Time


It always feels to me that something truly exceptional happens at the top of the bounce
cycle. There may be some good physiological, neurological, or psychological reason for
this, or it may just be an artifact of the effects of weightlessness experienced by the
stomach. (See Chapter 25 for a discussion of the physics of rebounding and the notion of
the subjective experience of weightlessness.) In any case, learning to extend ones hang
time can be a very challenging and rewarding undertaking. Its unlikely that any of us
will ever duplicate Michael Jordans talents here, but by bouncing big and then
completely relaxing, it does seem possible, at least for me, to extend the amount of
ordinary Jordan hang time at the top of the bounce.
I knew that the Transcendental Meditation (TM) religion, founded by Maharishi Mahesh
Yogi, was famous (or infamous) for promoting a kind of levitation. I asked my friend
Brian Weller, who was a personal assistant to the Maharishi for several years, if he could
shed some light on this topic. Brian, who is always meticulously polite, erudite, and
informative, pointed me to one of Patanjali's Yoga Sutras, the Flying Sutra, which
served as the basis of the Mahariashis program.
Without getting into whether anyone who practiced this ever really experienced any
degree of levitation or flight, Brian pointed out to me that the main purpose behind this
kind of work was not to experience the power or the siddhi itself. Instead, the idea
was to learn to experience internal silence, and to thereby bring about a degree of
mind-body coherence where the request to have something extraordinary happen (like
levitation) might become possible. (Once again, this is not the time or place to go into a
long exegesis on extraordinary human powers and siddhis are real or completely
imagined. The best two books I know of on this subject are Michael Murphys The
Future of the Body (1993) and John Curtis Gowans Operations of Increasing Order
(1980), which is out of print but which can be viewed in its entirety for free on the
Internet starting at http://www.csun.edu/edpsy/Gowan/.)
Coming back to rebounding, the challenge here is to reach a degree of mind-body
coherence and integration where you can somehow achieve extended hang time at the top
of the bounce. Assumptions about the existence of superhuman powers here are not
necessary. We have all seen what Michael Jordan can do; we have all had our own
experiences of athletic flow performance beyond what we are normally capable of. So
if you set your intention to increase your hang time, and if you do this at a point in a
rebounding session where you are already well into the flow of what you are doing, you
just might surprise yourself with at least the subjective experience of floating or
flying that you can bring about here.
Rebounding as an Integral Transformative Practice
In their wonderful book, The Life We Are Given (1995), George Leonard and Michael
Murphy lay out the notion of an integral transformative practice, or an ITP. An ITP deals
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with body, mind, heart and soul, is aimed at positive changes in body and being, and
involves a practice, that is, something that you do in a long-term, disciplined manner and
that has value in and of itself. Ken Wilber, formerly the leading theorist of transpersonal
psychology and now the leading proponent of Integral theory, has championed a form of
ITP similar to that put forth by his good friends George Leonard and Michael Murphy.
Wilber has also put forth additional ideas on ITP, some in concert with another good
friend of his, Roger Walsh, who has written a wonderful book called Essential
Spirituality: The 7 Central Practices to Awaken Heart and Mind (2000).
The point here is not to determine exactly what an ITP should look like, but to note that
rebounding shares many of the qualities of an ITP. Not only does rebounding powerfully
and effectively address the body, but as described above, it invites and even induces the
performance of inner work. Moreover, rebounding works best when it is done as a regular
practice, that is, on a Daily Bounce or near daily basis.
As has been pointed out many times in this book, for many people rebounding is not only
fun, it is downright joyful or even ecstatic. Perhaps this should not come as a surprise,
because every time you bounce you are literally (that is, actually) getting high, and every
time you bounce, you are figuratively connecting Heaven and Earth. If you undertake
rebounding as a regular practice, it can serve as an important component or even the
cornerstone of your own ITP.

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30. Fun, Safe, Easy, Convenient, Effective:


Is Rebounding For You?
On the one hand, this book has covered a lot of ground, including an introduction to and
the history of rebounding, detailed chapters on breathing, foot placement, and propulsion
methods, A Short Illustrated Bounce Type Catalog and ways to construct your own
workout sessions, a detailed scientific look at the benefits of rebounding and a
compilation of all existing research to date, ways to bring rebounding into your every day
life, and how rebounding is a kind of universal practice, to which you can bring any kind
of inner work, including rebounding as a component of Integral Transformative Practice
Obviously, this is a great deal of material, and it is my hope that by providing you with
such a detailed and informative look at rebounding, you will be tempted to give it a go. In
other words, for those of you who like a lot of information about something before trying
it, I am hopeful that you will find what has been presented here as being more than
adequate.
But even if you believe everything that is written here, you may still be unwilling to give
rebounding a fair try. Why? Probably because you think that as with so many other types
of exercise programs, systems, and devices, much or even most of what has been
presented here is probably hype. Its a caveat emptor world, and anything that seems this
good, you might be saying to yourself, is bound to have some serious drawbacks.
Im not saying that rebounding is perfect. I have had trouble with some of the rebounders
I have purchased; I have at times overdone it and left myself feeling sore; I have left a
rebounder on the ground and tripped on it and almost seriously hurt myself. On extremely
rare occasions I still fall off my rebounder, and occasionally Ill experience a kind of
glitch in my bounce stride in the middle of an intense fast sequence.
In the end, though, even if it rebounding isnt perfect, there is one simple idea that I want
to leave you with:
It may be easier, more fun, and more convenient to bounce on a regular basis
than it is to do any other form of exercise that will likely deliver you an equivalent
level of increased health, fitness, and well-being.
This is a serious claim, and I mean it in a serious way. Depending on your initial physical
condition and whether you already have a well established and effective exercise
program, if you bounce for 15 to 30 minutes a day, four to five (or more) times a week,
you will be making a serious, long-term, strategic bet that, on average, is likely to leave
you with a substantially improved level of health and well-being that will serve you
exceptionally well in the long run. This is so true both for people who already have a
strong fitness program as part of their lives, and even more so for those who at present
are lacking in health, fitness, and well-being.

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So, is rebounding for you? First, only you can know the answer to this question. Second,
if you have gotten this far in the book, or even if this is the first Chapter you have read,
ask yourself this: Does rebounding, at least as a concept, appeal to me?
Third, and most importantly, as with so many other things in life, you cannot and will not
know the answer here unless and until you try regular rebounding for yourself. If there is
a nearby gym that offers rebounding, you may want to try it there. If you have a friend
with a high quality rebounder, then see if you can borrow it or least try it at your friends
home. Or, you can just make the leap for yourself (as it were), get yourself a quality
rebounder (you can buy one through the Daily Bounce website at DailyBounce.com), and
then slowly but surely make this immune-enhancing, heart and breath strengthening,
muscle toning and flexibility increasing, exercise form a regular part of your life.
Its fun. Its easy. Its convenient. Most people find it highly effective. It works well with
music or TV. It is far less harsh on the body than jogging or running because rebounders
take up about 85% of the shock through their mats and springs. And it may have a
positive effect on your state of mind, as well as open you up to a sense of inner or
spiritual work as well.
Ultimately, we are all On the Rebound. Every single one of us has had to face the slings
and arrows of ordinary existence, and every single one of us has had ups and downs in
our physical condition and level of available energy. Put simply, the great stresses placed
on all of us by modern life have left all too many of us with physical beings and spiritual
selves that function at sub-optimal levels. Let me invite you, then, to join with me in a
Daily Bounce to help counter these stresses. Whether we can achieve ten million U.S.
citizens regularly rebounding by 2010 is unknown, but even if only one more person
you! join with me in being On the Rebound, I will consider this work to have been a
great success.
The promise being made here are not only serious and substantial one, they are
honest ones. If you want to create or increase the degree of vibrant health and well-being
in your life in a fun, easy, and highly effective way, then join with me as we bounce
together into the future, delightedly On the Rebound.

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Part VIII:
Conclusion: You and a Daily Bounce
31. Bringing Rebounding Into Your Daily Life
32. Integrating Body, Mind & Soul: Bringing Your Favorite Inner
Work to Rebounding
33. Fun, Easy, Safe, Convenient, and Highly Effective: Is Rebounding
for You?

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31. The Daily Bounce Website


The Daily Bounce website, found at http://www.DailyBounce.com, is the online home of
On the Rebound. On it you will find the following:

Short online video clips of bouncing, updated as frequently as five times a week,
containing rebounding tips, hints, and philosophy
Updates to the Catalog and other parts of On the Rebound
Ways of making contact with other individuals who have taken up rebounding
Online support groups
Access to professional rebound mentoring

[more to develop here]

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32.

Bibliography

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Brooks, L., Rebounding to Better Health: A Practical Guide to the Ultimate Exercise
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Carter, A.E., Rebound ExerciseThe Ultimate Exercise for the New Millennium (Orem,
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Carter, A.E., The New Miracles of Rebound Exercise: A Revolutionary Way to Better
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Gittleman, A.L., The Fat Flush Fitness Plan (New York: McGraw Hill, 2004).
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PA: The Himalayan Institute Press, 1979).
Reich, W., Character Analysis (Farrar, Straus and Giroux; 3rd Rpt edition, 1980).
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Walker, M., Jumping for Health: A guide To Rebounding Aerobics (Avery/Penguin


Putnam, 1989).
Roger Walsh, who has written a wonderful book called Essential Spirituality: The 7
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