Daily bouncing on a mini trampoline is the best way to stimulate and move the lymph system.
At Body Ecology, we recommend the Bellicon, an excellent-quality rebounder from Germany, but any exercise that results in movement followed by ample hydration and healthy elimination through your intestines (through a normal daily bowel movement or colon therapy) can facilitate cleansing of your lymph system.
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Here's why this latest find is our favorite rebounder:
High-elastic bungee bands make Bellicon the softest rebounder on the market, compared to other rebounders that use metal springs.
Bellicon rebounders are quiet. For anyone used to rebounding, you know how noisy those metal springs can be. The bungee cords on the Bellicon make the experience much more pleasant for you and the people in your home.
The Bellicon rebounder helps you avoid pronating by offering better absorption upon impact.
Safe and Effective Rebounding: How to Avoid Pronating
Rebounding is more than simply jumping on a mini trampoline. This small, yet powerful fitness tool strengthens and supports virtually every major system in your body. Jumping on a rebounder can help improve your blood and lymph circulation and help detoxify your body.
Even if you are tired or suffer from chronic fatigue, rebounding is a gentle, easy form of exercise that is so much fun, you just might feel like a kid again!
Unlike running, rebounding dramatically reduces the impact on your joints, so it’s gentle enough for anyone.
Rebounding, though, should be practiced mindfully in order to prevent over (or under) pronation of your feet. So what is pronating, and why is it bad for you?
By definition, everyone pronates a little bit. Pronating means that your foot rolls inward to disperse the shock upon impact. But it is over-pronating and under-pronating (called supination) that can be painful and cause injury to your joints, ankles, knees, and back.
PRONATION OR SUPINATION?
Here is what you need to know about pronation vs. supination:
Signs of Pronation
Pronating is far more common, especially for people with flat feet.
Pronating occurs when there is an excessive inward twist of the foot, putting stress on the feet, ankles, shins, and knees.
It’s easy to find out if you pronate – look at the soles of your sneakers! If the soles are more worn out along the inside of the ball of the foot, then you know you have a tendency to pronate.
Signs of Supination
Supination is less common but tends to affect people with very high arches.
Supination occurs when there is an insufficient inward roll of the foot after landing. This places extra stress on the foot and can result in Achilles tendinitis, plantar fasciitis, and iliotibial band syndrome of the knee.
If your sneaker soles wear out quickly on the outside edge, you probably have issues with supination.
Symptoms of pronation or supination include: hip pain, back pain, shin splints, corns, calluses, knee pain, and Achilles tendonitis.
Although a regular rebounding routine won’t cause you to start pronating, the nature of this exercise can heighten your awareness of the habit. Purchasing the right rebounder and practicing proper technique are critical in managing pronation issues.
GETTING STARTED: EXERCISE TIPS
1. Try to get at least 30 minutes of moderately intense exercise (an activity you can do while breathing harder than normal) a day. It doesn’t work to follow the “weekend warrior” method of cramming an entire week’s exercise into Saturday and Sunday. Overzealous weekend exercise often results in injury and undue stress.
2. Choose forms of fitness that make you happy. Many people have mixed feelings about exercise because of how we were introduced to it as children. You may have felt humiliated rather than encouraged, or you might have been alienated by the intense competitiveness of team sports. And the “no pain, no gain” philosophy of many fitness programs makes exercise sound more like an ordeal than a pleasure.
If you are coming to exercise later in life and don’t know where to begin, you may feel self-conscious about trying something new. Don’t despair! Everyone can enjoy some kind of exercise, whether it’s walking, biking, Pilates, or ballroom and belly dancing. Experiment and then select those activities that you most enjoy and can excel at.
3. Set step-by-step, small goals and gradually challenge yourself more. It can be elating to achieve a health or fitness goal, whether shedding a few pounds or completing a marathon. Listen to your body and follow your own unique pace.
4. Mix it up. It’s important to give all of your muscles a workout with a good blend of cardio, strength, and flexibility exercises. This can be accomplished through cross-training. If you’re a runner, consider complementing your runs with some core exercises by taking a Pilates or stretching class for flexibility. If you’re an avid golfer, you might consider rounding out your routine with a more cardiovascular-oriented activity such as swimming or biking.
As you get in touch with what your mind and body need, you may find that you choose different types of exercise at different periods of your life. Walking, yoga, and tai chi are three types of exercise that are excellent for longevity and can be pursued no matter what your age.
5. Stretch and warm up. As we age, our muscles get sore faster and stay sore longer. Heating cold and stiff muscles with 15 minutes of warm up exercises or stretching not only prevents soreness, it also protects us from injury and allows our muscles to repair themselves more quickly.
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