Rebounding for Lymphatic Drainage: Health Benefits Explained
Even though it's low-impact and easy on the joints, bouncing on a rebounder (mini-trampoline) can be a killer workout. Beyond getting your heart rate up, burning extra calories, and engaging several muscles, this type of gentle exercise can be good for lymphatic drainage.1,2
But what does this mean, exactly? Here's everything you need to know about rebounding for lymphatic drainage, including info about the lymphatic system, how rebounding stimulates it, and why releasing lymphatic fluid through movement can benefit overall wellness.
What Is the Lymphatic System & Why Is It Important?
The lymphatic system includes various organs (lymph nodes, bone marrow—yep, that's an organ—and the thymus gland), plus tissues and vessels. Part of the immune system and critical to the circulatory system, it plays a role in3:
- Detoxification – The lymphatic system helps transport waste and toxins from bodily tissues, moving them (in the form of lymph fluid) into the bloodstream, where they'll eventually be removed from the body through sweat or urine.
- Immune system support – These organs and tissues are also essential to the immune system. The lymphatic system helps the body get rid of abnormal cells, filter out harmful viruses and bacteria, and absorb essential nutrients.
- Fluid balance – A healthy lymphatic system will keep fluids in the body balanced by removing waste from tissues and supporting whole-body blood flow.
How Rebounding Stimulates Lymphatic Drainage
How does bouncing on a rebounder help the lymphatic system? It has to do with the way the up-and-down movement improves circulation and helps lymph fluid get where it needs to go.
Let us explain.
The Effect of Up-&-Down Movement
Continuously moving your body up and down (whether you're bouncing up off the rebounder mat or just repeatedly bending your knees) stimulates the lymphatic system. The motion acts kind of like a pump, moving lymph fluid from tissues and vessels into the bloodstream.2
Improved Blood Flow & Circulation
Rebounding is a type of aerobic exercise, meaning it gets your heart rate up and blood pumping. This helps with circulation, which is crucial for lymphatic drainage. It helps lymph fluid pass from cells and tissues to make its way into the bloodstream, where it can eventually be eliminated from the body.4
Enhanced Lymphatic Pumping Action
As mentioned, the gentle bouncing action on a rebounder works like a pump, which makes the lymphatic system run more efficiently. With the help of gravity (but without the impact), the movement helps contract and relax lymphatic vessels to help drain unnecessary fluid and keep bodily fluids balanced.5
Rebounding exercises have been shown to help with lymphedema—when lymph fluid builds up in bodily tissues, usually in the legs or arms. Symptoms can include swelling, tightness, pain, discomfort, or a heavy feeling in the limbs.2
If you have lymphedema or are experiencing any of the symptoms, get in touch with a healthcare provider. They can talk to you about treatment options, which may include an exercise plan.
Best Rebounding Exercises for Lymphatic Drainage
What are the best rebounding exercises for lymphatic drainage? Most moves you do on a rebounder support good circulation, but let's go over a few that may help particularly well for balancing fluid in the body and preventing lymphedema.
Gentle Bouncing
Start with gentle bouncing, repeatedly bending your knees and straightening your legs without actually lifting your feet off the rebounder mat. This very simple, low-impact movement can be enough to stimulate the lymphatic system without putting too much strain on the body.4
We like that gentle bouncing is beginner-friendly but still effective enough to make a difference when you're consistent.
Lymphatic Massage on the Rebounder
Lymphatic massage can help with swelling and tightness from flowage issues in the lymphatic system. It involves putting gentle pressure on certain areas of the body to help move excess lymph fluid away from tissues.6
You can get a similar effect with rebounder movements that mimic lymphatic drainage massage. For instance, stand on the rebounder mat with your feet hip-width apart, and slowly rock side to side so your body weight shifts back and forth. Or you can alternate tapping each foot forward to stretch your ankles and stimulate circulation and fluid movement down your legs.
Twists & Side-to-Side Movements
While bouncing lightly on the rebounder, twist your torso from side to side as your hips rotate back and forth in the opposite direction. Keep your arms bent at your sides or extended out slightly for balance.
Adding upper-body movement to your rebounding routine can encourage blood flow to your core and arms, helping draw fluid up from your legs. This can support detoxification if there's a buildup of lymph fluid in the lower body.5
How Often Should You Rebound for Lymphatic Drainage?
Beginners, older adults, and anyone with mobility issues can start with two or three days a week of rebounding for lymphatic drainage, with just five to 10 minutes per session. For older individuals, check out our blog for easy rebounding exercises for seniors.
As you get physically stronger and improve your cardiovascular fitness, you can gradually increase your time, moving toward 15- or 20-minute sessions as often as five or more days a week.
When it comes to exercise—whether as a remedy for lymphatic blockage or general fitness—consistency is the most important thing for achieving the results you want. Even as little as a few minutes a day can make a difference in lymphatic health if you're consistent, and you can add more as your body adjusts.
To optimize your results on the rebounder, think about incorporating other types of movement, like daily walks or a few minutes on a vibration plate. Try to drink plenty of water and stretch regularly too.
Learn more about using a vibration plate vs rebounder in our blog.
Additional Benefits of Rebounding for Overall Health
Rebounding does much more than help keep the lymphatic system running smoothly. Here are some bonus benefits you can reap by bouncing regularly.
Increased Calorie Burn & Physical Fitness
Rebounding elevates your heart rate and gets your blood pumping. Over time, this can improve your cardiovascular fitness, so you can bounce for longer and may not get winded as easily when doing other activities.7
This type of exercise also burns calories, which can help you reach and maintain a healthy body weight. Besides that, rebounding makes you stronger by working all the major muscle groups in the body, including the legs, core, glutes, and even the arms and shoulders.8 Learn more about how to use a rebounder for weight loss in our guide.
More Energy & Vitality
Exercising burns calories, meaning it technically uses up energy. But with stronger muscles and better cardiovascular endurance, you might feel more energized with an improved sense of overall vitality, feeling able to take on your day and what's next in life.
Improved Mood & Cognitive Function
Like other types of exercise, rebounding can give you a mood boost and lower stress levels. The blood flow to the brain can also help with cognitive function. When you're consistent with your workouts, you might feel mentally sharper and better able to focus or remember things.9
Rebounders for Lymphatic Drainage: Product Recommendations
Lifepro's moderately priced, thoughtfully designed JumpTrack Lite and Jumptrack Pro rebounders are safe, beginner-friendly, and innovative, with bungee systems that ensure a smoother bounce than mini-trampolines with metal springs. They're also low-profile and compact, with non-slip feet to keep them in place on the floor.
Safety Tips for Rebounding for Lymphatic Drainage
As a low-impact workout, the risk of injury on a rebounder is low. But here's what you can do to stay as safe as possible during your sessions:
- Set up properly – Make sure the rebounder is set up on a flat, stable surface (preferably a hard floor) to prevent it from sliding around as you bounce. Lifepro JumpTrack rebounders have grippy feet to help.
- Wear the right footwear – You'll want to wear proper shoes with adequate support—think cross-training sneakers designed to absorb shock. Non-slip socks with grippy pads are good, too, but avoid jumping barefoot or with regular socks, as this can result in slipping on the mat.
- Start slow – Begin with short rebounder sessions to support lymphatic drainage and improve your fitness, and gradually increase the intensity and duration. If you feel dizzy or fatigued, stop and rest.
- Consult a healthcare professional – If you have any pre-existing health conditions or haven't been physically active for a while, consult a healthcare professional before starting rebounding exercises.
Start Rebounding Today for Lymphatic Health with Lifepro
Rebounding can be great for lymphatic drainage, as the up-and-down movements encourage blood flow, detoxification, and fluid balance in the body. This can support the immune system, minimize swelling and discomfort, and help you feel better overall—not to mention the many other benefits of low-intensity exercise.
Start slow, listen to your body, and when in doubt, check with your healthcare provider.
When you get a JumpTrack rebounder, you'll have lifetime support and self-help resources to make the most of your sessions. We have a diverse range of products to support people at all levels, at any stage of their fitness journey.
