Before using your rebounder for the first time, carefully read through the SAFETY INSTRUCTOINS. They are important and we MEAN what we say in them.
If you have an acute inflammation such as a flu, an inflammation of your back or any other part of your body or if you suffer from any acute injury DO NOT REBOUND. Wait until your body has recovered and then gently go back to your rebound exercise. Also do not rebound if you are pregnant unless your doctor allows you to do so.
Before starting your rebound session, check if the bungee bands are in good shape and assure yourself that - if you have a screwing leg Rebounder - the legs are tightly screwed in.
Pay attention to your alignment: You want to stand in a nice upright position. If it helps you, you can work with the image that your head is a balloon moving upwards and your spine is hanging on this balloon. Your feet should stand parallel in a distance of your hips. Don't block your knees. Center yourself and breathe freely. If you have bought the Instruction booklet, follow their detailed instructions.
It is not necessary to jump high (that means leaving the mat more than 4 inches) in order to get a good workout. Rather keep the focus of bouncing deep into the mat. The mat will bring you up anyways and you are much more stable when focusing down then when focusing up.
Especially when you have never rebounded before, start with slow up and down movements. If you have problems keeping balanced and you have neither purchased a holding bar nor the "flexible holding bar" - the Theraband, start rebounding while holding one hand to a wall. Later, if you have gained a good sense of balance you can bounce a bit higher but you really do not need to bounce higher than two inches in order to get a good workout. The idea is not to jump high as it is in "trampolining" but rather let yourself fall into the mat.
If you have not exercised for the last two years on a rebounder, rebound only two to five minutes at a time during the first days. See how you feel. If you are dizzy, stop the movement and demount the rebounder with a soft step. You don't need to be concerned. It is very common that people feel dizzy the first times they are on a rebounder. However if the dizziness continues after more than three days, we advice you to see a doctor.
After your first week of rebounding you can increase the time you exercise from five to ten minutes at a time. and several times a day. Watch carefully, if your body feels comfortable when doing so. If you feel overworked, reduce again the time of your exercise until you feel comfortable.
If you are concerned with back pain or have feet problems or joint problems, you we suggest that you consult your doctor or health practitioner prior to starting rebounding. Start your exercise with gentle bouncing and train in this way until your body feels strong enough to increase to a more athletic workout. Remember: "Less can be more".
If you experience pain of any sort after rebounding, stop rebounding and see a doctor and start rebounding only with permission of your doctor.
Again, you can exercise several times a day. An ideal training is twenty to thirty minutes a day but feel free to do more!
After each rebound session which is longer then 5 minutes, stretch like after jogging.