7 step Rebounding Warm Up Before Workouts

7 step Rebounding Warm Up Before Workouts

In this video we  sh0w you  a Rebounding Warm Up sequence which you can do before any other workout activity like  Yoga, Swimming, Running, Bicycle Riding, Surfing etc.  This Rebounding Warm-up can be easily done in 3 to  5 minutes and is a great way to warm up your muscles and prevent injury.

Here the description of the 9 Steps:

Step 1:  Bouncing – Feeling the body

Come into a very soft bounce . You are barely moving.

While you gently bounce, become aware of your body. How does your body feel?

Can you feel the sole of your feet?

Become aware of your alignment: the Feet, the hips, shoulders and head.

Feel the feet supported by the mat and the head floating up like a balloon so that your spine can hang down freely like a thread on the balloon.

Step 2:  Stronger Bouncing

Gradually accelerate the bouncing by sinking your weight into the mat.

Accelerate until your feet are leaving the mat. Not a lot, just a bit.

The first part of your feet that leaves the mat is the heel. The first part that touches back the mat on your way down, are the toes. Make sure that you do not block your ankles. They need to move freely.

Step 3:  Jumping Jacks

Now do 20 jumping jacks.

And come back in a regular light bounce. Your feet stay in contact with the mat

Step 4: Downhill Skiing

Now do the exercise “downhill skiing” by bending your knees. Make sure that your upper body stays nicely aligned so that back, neck head is in one line – not bent!

Quickly move both legs up and down. Do this 90 – 120 times which is 20 to 30 seconds.

This exercise warms up your knees an lubricates the joints and warms up the muscles in your calves and thighs which is  a pre-condition for a safe workout. If you feel you need to do this longer than 30 seconds, you can do this exercise longer. If you feel, it is too much, do less.

Step 5: Soft bouncing

Come back into a very soft bouncing. Become aware of your body. Feel the difference in your legs and  your knees.

Step 6: Body shake

For 6 seconds shake the arms and the legs while the arms are hanging down.

Step 7: Flutter hands

Now relax your body and only move flutter hands on the side of your body upwards over your head  while letting a deep breath come into your body and move the arms down while breathing out.

Step 8: Lower dantian or Hara Breathing

Put your hands in front of your belly bottom so that the thumb rests on the belly bottom. One hand covers the other.

Imagine that you guide the energy which is now all around you from your rebounding exercise  into the center of your body, right behind your hands. Breath deeply in and out 3 times.

Step 9: Stepping down

Gently step down from your rebounder. Stand in front of it and for a moment close your eyes and feel your body. Feel your energy. Open your eyes and see yourself bringing this energy into your next physical activity. Whatever that is … Yoga, Swimming, Running, Bicycle Riding, Surfing …


This is Episode #19 of our Rebounding Web TV show.

For  more info about Rebounding, please visit our main website at  www.QiBounding.com

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  • Tess Hart July 27, 2010 at 1:09 pm

    I’ve never had muscle testing done, but I enjoy doing jumping jacks as part of my workout on my Bellicon Rebounder. I just followed along with the warm-up, doing the same moves that were being demonstrated, and I feel energized and ready to perform physical yard work, including mowing and weeding (my exercise for today).

  • Sylvia July 9, 2010 at 2:51 pm

    Hello Everybody! Has anyone had an experience that David described in his above comment; that Jumping Jacks give you bad results in the muscle tests? We have only positive results when doing Jumping Jacks on a Bellicon bungee band Rebounder. I would be interested to hear from your experiences. So far, when doing the described exercise of this episode, we come out with fantastic muscle test results. Sylvia

  • David Hazen July 9, 2010 at 11:45 am

    Jumping jacks, since they are counter to the bi-lateral way the body normally moves (think of arm/leg movements with left leg forward while right arm is forward), will actually mess with your bodies energy sytems. Muscle test someone after jumping jacks and you will see that they are weakened.

    Do some dancing videos!

    • Sylvia July 9, 2010 at 2:48 pm

      Dear David, I remember, you wrote this once that you read somewhere that Jumping Jacks are not producing much energy for the body. We could not find this out ourselves. If we do muscle tests after doing Jumping Jacks on a Bellicon Rebounder, we see that it definitively strengthens the body. Do you remember, where the people in the test you read did their Jumping Jacks on? On a spring based Rebounder or on the ground? This might explain the bad results. With the Bellicon Rebounders, you really get great muscles tests with all the different kinds of bouncing we do, including Jumping Jacks. Kind regards,

    • Nora July 28, 2010 at 12:59 pm

      I’m confused- I thought the traditional jumping jack was bilateral (arms/legs from each side abducting at the same time.) Maybe you mean reciprocal? If that’s the case, one could just do large strides with alternating ‘monkey’ arms(shoulder flexion/extension.) (btw, jumping jacks, 2 and 4 count have been used in vision therapy for laterality.)
      One could also do cross overs with alternating arms/legs, 2 and 4 count.
      –just trying out some of these variations (on the rebounder, of course) is a workout, lol… (now that could be another whole video session, “jumping jack variations!” :)