Rebounding is one of the most efficient, low-impact ways to burn fat, boost lymphatic drainage and strengthen your core. But just because it’s fun doesn’t mean form doesn’t matter. Whether you’re a beginner or a seasoned pro, falling into bad habits can stall your progress or, worse, lead to avoidable aches and pains.
At Rebound Fitness, we want to ensure every bounce counts. To help you level up your fitness journey, we’ve compiled the top 5 rebounding mistakes and exactly how to fix them.
1. Bouncing “Up” Instead of Pushing “Down”
The most common mistake beginners make is trying to jump as high as possible. In rebounding, the magic happens in the deceleration phase. If you focus on jumping “up” like you’re on a backyard trampoline, you lose the core engagement and stability required for a high-intensity workout.
- How to avoid it: Keep your head at a relatively constant height. Instead of jumping high, focus on pushing your heels down into the mat. Think of it as a “power bounce” – the harder you push down, the more resistance your body experiences, and the more calories you burn.
- The Benefit: This engages your glutes and deep core stabilisers.
2. Buying a Cheap, Low-Quality Rebounder
It’s tempting to grab a budget Rebounder from an online retailer on Amazon, but not all rebounders are created equal. Cheap models often use stiff, straight metal springs that create a “jarring” effect on the joints or thin sub-par bungees that break easily. This creates high-impact stress on your ankles, knees, and lower back—completely defeating the purpose of low-impact exercise.
- How to avoid it: Invest in a professional-grade bungee rebounder. Unlike springs, bungee cords provide a smooth, deep, and silent bounce that protects your joints while offering higher resistance.
- Shop the Solution: Our Bungee Rebounder Range is designed for maximum lymphatic drainage and joint safety. It’s the difference between a “toy” and a high-performance fitness tool.
3. Locking Your Knees or Ankles
If you feel a “thud” in your back or neck when you bounce, you’re likely locking your joints. Maintaining a “stiff” posture prevents your muscles from absorbing the G-force, sending the impact straight to your skeleton.
- How to avoid it: Always maintain a slight “softness” in your knees. Your legs should act like shock absorbers. Keep your feet hip-width apart and ensure your weight is distributed through your mid-foot and heels, not just your toes.
- Pro Tip: If you struggle with balance, consider adding a Stability Handle Bar to your setup to help you maintain correct alignment while you build confidence.
4. Overdoing it too soon
We love the enthusiasm! But rebounding is more powerful than it looks. Because it stimulates every cell in the body and moves the lymphatic system, starting with a 45-minute high-intensity session on Day 1 can lead to extreme soreness or “cleansing” symptoms (like mild headaches) as toxins are moved through the body.
- How to avoid it: Start with 5 to 10 minutes of “health bouncing” (where your feet don’t even leave the mat). Gradually increase your duration by 2–3 minutes every few days.
- The Goal: Consistency over intensity. Rebounding for 15 minutes every day is far more effective for weight loss and health than one hour-long session once a week.
5. Looking down at your feet
It is a natural instinct to stare at the mat to make sure you don’t fall off, but craning your neck downward is a recipe for disaster. Looking down rounds your shoulders, collapses your chest, and puts a lot of strain on your cervical spine. It also throws off your centre of gravity, making you less stable.
- How to avoid it: Keep your chest lifted and your gaze fixed on a point directly in front of you at eye level. This opens up your airways and keeps your spine in a neutral, athletic position.
- The Benefit: Proper “head-up” posture ensures your core is firing correctly to keep you balanced, and it allows the lymphatic fluid in your neck and chest to circulate freely.
Ready to try Rebounding?
Rebounding offers a fun, effective, and scientifically supported way to improve your health and fitness. Whether you’re looking to detoxify, strengthen your bones, boost your energy, or simply find a joyful way to move your body, a quality rebounder could be the perfect addition to your wellness journey. So, why not give it a try and discover the transformative power of the bounce?
