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Rebounder Exercises for Lymphedema and Lymphatic Drainage - For Beginners
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- Опубліковано 17 сер 2024
- Rebounder exercise is a great option for lymphedema and lymphatic drainage. Rebounder workouts are used to pump the muscles to improve lymphatic flow and decrease lymphatic congestion. In this video I start with the basics, explaining how a rebounder works with lymphatic drainage and lymphedema and I show a handful of exercises you can use in your routine or workout. I also show modifications for various levels, included SEATED rebounder exercises! When using the rebounder you are bound to get a great workout in a short amount of time. Always check with your doctor first, for safety before starting a new exercise routine.
𝐋𝐨𝐨𝐤𝐢𝐧𝐠 𝐟𝐨𝐫 𝐋𝐲𝐦𝐩𝐡𝐚𝐭𝐢𝐜 𝐃𝐫𝐚𝐢𝐧𝐚𝐠𝐞 𝐨𝐫 𝐄𝐱𝐞𝐫𝐜𝐢𝐬𝐞 𝐏𝐫𝐢𝐧𝐭𝐚𝐛𝐥𝐞s?
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𝐎𝐭𝐡𝐞𝐫 𝐕𝐢𝐝𝐞𝐨𝐬 𝐭𝐨 𝐖𝐚𝐭𝐜𝐡
Looking for something more advanced for cardio?
Rebounder Workout - A 10 minute, Interval Cardio Routine Great for Lymphatic Drainage: • Rebounder Workout - A ...
𝐏𝐫𝐨𝐝𝐮𝐜𝐭𝐬 𝐒𝐡𝐚𝐫𝐞𝐝 𝐢𝐧 𝐭𝐡𝐢𝐬 𝐕𝐢𝐝𝐞𝐨
Rebounder Options:
Bellicon 44" Trampoline (I use the 44" size): bit.ly/Bellico...
BCAN 40" Foldable Mini Trampoline with Handle (330lb weight limit): amzn.to/3sDPVeh
00:00 Rebounding and the Lymphatic System
00:46 Various Options of Rebounders
01:37 Rebounder Benefits
02:05 Safety
02:18 Info Before I begin
02:50 Let's Begin
02:55 Stretching out
03:06 Movement 1
03:41 Movement 2
03:59 Movement 3
04:22 Movement 4
04:50 Movement 5
05:32 Movement 6
06:09 Movement 7
06:46 Movement 8
BONUS
08:09 Seated Movements
09:08 Summary
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*I am a physical therapist, but not your physical therapist. Although I do monitor comments, I cannot respond to personal medical questions. Please know that these are questions for your own doctor or provider as this is general information only. Thanks!
DISCLAIMER
THE CONTENT OF THIS VIDEO DOES NOT REPLACE THE CARE OF PHYSICAL THERAPISTS OR OTHER HEALTHCARE PROFESSIONALS. THIS VIDEO CONTENT IS IN NO WAY TO BE CONSTRUED OR SUBSTITUTED AS PHYSICAL THERAPY OR ANY OTHER TYPE MEDICAL ADVICE, BUT IS FOR GENERAL EDUCATION aND DEMONSTRATION ONLY. THESE MOVES MAY NOT BE APPROPRIATE FOR YOUR SPECIFIC SITUATION, SO GET APPROVAL AND GUIDANCE FROM YOUR OWN HEALTHCARE PROVIDER BEFORE BEGINNING. PERFORM AT YOUR OWN RISK. DON'T USE THIS CONTENT TO SELF-DIAGNOSE OR SELF-TREAT ANY HEALTH, MEDICAL, OR PHYSICAL CONDITION. YOU AGREE TO HOLD HARMLESS AND INDEMNIFY CANCER REHAB PT LLC FOR ANY AND ALL LOSSES INJURIES, OR DAMAGES RESULTING FROM ANY AND ALL CLAIMS THAT ARISE FROM YOUR USE OR MISUSE OF THIS CONTENT.ALL CONTENT OR RECOMMENDATIONS ON THE COMPANY’S WEBSITE, SOCIAL MEDIA, BLOG, OR EMAIL SERIES AND CANCER REHAB PT LLC's COMMENTS ARE EXPRESSIONS OF OPINION ONLY.
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𝐋𝐨𝐨𝐤𝐢𝐧𝐠 𝐟𝐨𝐫 𝐋𝐲𝐦𝐩𝐡𝐚𝐭𝐢𝐜 𝐃𝐫𝐚𝐢𝐧𝐚𝐠𝐞 𝐨𝐫 𝐄𝐱𝐞𝐫𝐜𝐢𝐬𝐞 𝐏𝐫𝐢𝐧𝐭𝐚𝐛𝐥𝐞 𝐇𝐚𝐧𝐝𝐨𝐮𝐭?
Check out my e-guide with directions, visual diagrams, and more in my shop: www.cancerrehabpt.com/shop
HI where do I find the comparisons of different rebounders you mentioned in the video?
As a breast cancer survivor who used this as a part of my protocol my Dr had me raising my arms up above my head also during the lower body workout. It's a great workout I still jump and I'm 5 years cancer free. ❤
Oncology nurse here, good for you. So happy for you that you’re cancer free!💕
God bless you! ❤️
God Bless!! Did you have lymphedema on your arm?
Congrats
🙌🏽
Was looking for motivation to get back exercising after mastectomy, chemo, radiation and 30# weight gain. I have a rebounder with a safety handle, so it's the perfect solution for my lack of exercise! Thanks for the moves and motivation!
Keep it up and you’ll get to where you want to be
I always thought that $500 for a rebounder would be too much to pay until I struggled with cheaper ones. Finally, once the lockdown happened, when I was stuck in the house I "needed to exercise" at home. I went for a Cellerciser and I'm overjoyed with it. I do all kinds of light bouncing, with and without stretching. I feel like I have a "friend" who lives with me, not like I have a big machine in the middle of the living room! It has the grab bar which I couldn't be without. It is very quiet and the springs can be oiled if needed.
I have the Bellicon and love it. I recently got the T-Bar to go with it because at 63 now, I feel more secure having the T-bar to grab onto if I lose my balance and to safely dismount it.
I, too, after much research, opted for the more expensive Cellerciser because it is simply the highest QUALITY and VALUE of all the rebounders I could find.
I long ago learned to buy quality equipment as it ends up being less expensive in the long run because you not only AVOID INJURIES that can easily occur with flimsy or insufficient springs...a poorly designed safety bar; a well-maintained QUALITY rebounder can last for decades.
I also bought the unit which disassembles easily, FOLDS in half and pops in the rugged bespoke bag. I was, at the time spending my week in two separate abodes, and although I could afford two CHEAPER units I can not risk either exacerbating my existing injuries or causing new injuries.
This product was well worth the cost.
@@DanceintheRaine666 Now that you have had it for a couple of months are you still thrilled with it?
I love my cellersizer! I have used jump sport but feel the cellersizer works better!
I'm a daily walker and moderate hiker who now has lymphedema in one leg and a cancer recurrence in the left chest area with quite a bit of symptoms and impact. I've been using my rebounder for over a year, as much as I can, even doing just a health bounce to the count of 100 to keep circulation happening. I love your work and learn a lot from you, but I will tell you that the pace and activity of this video is really not beginner or for someone who has leg edema. I'll come back to it, though, when I have made more progress with the swelling.
I love Kelly's videos. The cardio recovery videos have been a lifesaver. I was really looking forward to this one and even bought my rebounder based on how much I like her other videos. I can't complete this video though. I think it's a good goal for me in the future, but I had to find easier exercises on the rebounder to start off with.
@@juliegadbury8831
I have just acquired my rebounder and have just kept to 10/15 min sessions which are pretty good 👍 sweating after a minute but enjoying these as I walk 6-8 kms but using rebounder following a running accident injuring shoulders.
Wow, I love this routine….Thank you …really great 😄
Now Available! Higher level, 10-minute Rebounding Workout: ua-cam.com/video/ID6ycAOZOcw/v-deo.html
How long is duration of this beginners routine??
This video is motivating. I'm recovering(hopefully) from stage 4 cancer, and exercise has not been on my radar, but I understand how important it is, so rebounding is a really good way to get myself back into exercise. Thanks for the tips
God bless you
@@joydurham5437 ❤
I hope you're progressing well in your recovery.
@@JoyfulSaint you’re so kind; thank you so much. It’s still a challenge but I’m taking it day by day.
Sending massive amounts of love, healing, and strength 🙏💓
Hi Kelly, thanks for the informative video. I just had prostate cancer surgery and have some swelling in the feet and ankles, from what I've read that is common when there is damage to the lymph glands (some removed during surgery for biopsy). I have a rebounder with the hand rail, bought before the surgery. I'm hoping these low impact exercises will help with recovery. Thanks again for the clear and informative instruction :-)
I had a fall and afterwards I have swelling in my right foot. My cardiologist told me it was lymphodema. I found lymphatic massage that helps a great deal.
Thank you SO MUCH for the “seated” exercises!
Thank you for this. I am going to try this. I am 68 and have various joint issues that caused me to stop running. I'm looking forward to doing these exercises
I predict you'll love the Cellersiser. I had life long weight bearing pain that precluded my walking or running without horrific pain. Ironically, swimming ~ which was supposed to be pain free ~ was exacerbating to the hip injury...but the rebounder was not.
I get ENDORPHINS from cardio: either HiiT or SiT intensity workouts...as it is so much FUN, I find myself laughing & giggling.
I leave mine set up (with the safety bar in place) in the corner of my room, behind a beautiful screen...i placed it adjacent to a window and added a fan to help cool me in the summer months.
You'll feel so GREAT being able to exercise more frequently.
The stretching before and after are so important! Thanks for the instructions!
Thank you for the seated exercise my mother is 95 and has balance issues and lymphedema this will work greatly for her thank you
Awesome! 💪🏾🤓 Thanks so much. I was looking for a good mini trampoline workout. I really like the modifications from low to high. Fantastic.
I had a double mastectomy 9 years ago. The surgeons removed 22 nodes from my right side. Now I kinda have an Arm that resembles Popeye-not the look I’m going for! Will rebounding help? I wear the arm sleeve occasionally but it’s very uncomfortable for me. And as soon as I remove it, my arm returns to huge. I started rebounding to help strengthen my bones, but helping my lymphatic system might be the real icing on the cake. By the way, I’m 70 years old and teach 3-4-5-and 6-year-olds in a Montessori setting. Yep, I work hard and need my strength for my job! Not quitting any time soon-my choice.
I also have lympedema in my arm. It is advised no wear your arm sleeve every day especially at work and when doing chores. Take them off when you finish your chores in the evening. Otherwise the swollen arm may cause you problems later on, th eskin may get thickerf, protein accumulation under the skin may arise.
There is also:
_ SIT: use the "seated" bounce, sitting on the rebounding bed surface instead of a chair, while doing a light health bounce.
_Kneeling (core stability with arms for movement)
_ STEP: using the rebounder with a supportive handle as a "step" for cardio. Like tge "step" equipment, the rebounder makes a handy step without extra space needed to devote to additional equipment.
Love this workout. Thanks for making it!👏🏿♥️😊
Thank you! Can’t wait to try these exercises.
Is it best to wear sneakers when using a rebounder & for floor exercises or is barefooted or socks ok?
My sister just told me about re-bounding to help lymphedema. I was prescribed medical device that cost over $1000 and does not seem to be doing any good. I am really hoping that this will work
Thank you so much for this!
Looking fwd to more. Got one Christmas time. Thank you!
That’s great! There is more coming 🙂
Wonderful workout!❤
Thank you Kelly
Amazing Kelly I loved this video. You are a real PRO with the rebounder and I've seen many of rebounding videos. You showed an excellent routine that covers a lot of body areas in a short time. Your photos on your website are really excellent with professional etiquette. I'm a long time Pro photographer and really appreciate seeing great photos of people. I also really appreciate that you have no tattoos. Tattoos are a personal choice, however as a male to me the female body is the most beautiful thing there is so why cover it with distracting tattoos, which are strange graffiti and wacko piercings unless you are a Rapper. You are perfect just the way you are. Your voice is also clear and soothing to my ear. 2 Thumbs up!
I like your videos but I don’t see the links for the products. Thank you.
Love your podcast!!! Thanks
sideways views of some of these leg movements would be helpful, but thanks for putting this together...motivational for sure
I'm now dealing with lymphedema on my right upper extremity. I'm post lumpectomy x 1 year and post discectomy at L5-S1. I'm trying to find out if it's okay to use the mini trampoline having had the discectomy. Maybe just light bouncing without my feet leaving the trampoline? I'd appreciate your input! Thanks!!!
can you do this in conjunction with dry brushing - say, as a morning routine? If so, which would I do first? Dry brushing or rebounding? Thank you. Love your vids. Very informative and clear.
I think performing the rebounding first will open up the circulation system and dialate the entire energy transport system. Blood, oxygen, lymph. Seems logical that dry brushing immediately after would be much more effective and easy to move more fluid to drop off sites .
There’s a naturopathic doctor who has 2 videos here on rebounding and dry brushing. She recommends dry brushing specific lymph node centers first to open them up and allow the lymph to flow more freely. After working with lymph massage and physical therapists for a year, I think that’s a wise order in which to proceed.
Can’t really dry brush efficiently when you’re all sweaty though. Might be better to dry brush first
Is there a specific type of dry brush you recommend? Sara Gottfried (author of "The Hormone Cure", "The Hormone Reset Diet" and "Women, Food & Hormones") recommends dry brushing...and I've found little information on which type of dry brush is best. Thank you should anyone choose to reply.
I was told the best is with natural bristles. Usually, boar's hair is recommended.
Can you please tell me if holding arms over my head is beneficial? I think my lymph nodes in both arm pits are messed up and I need to drain them
Do you practice dry brushing as well? That also helps with circulation.
Excellent
57 year old breast cancer survivor with osteoporosis (Zometa). Is it safe to use a rebounder? Also, may I use my weighted vest on the rebounder for more bone strengthening movements?
Is this also good for Lipedema? I have it in my legs, non-cancer related.
Where can I find the links for the rebounders you recommend?
Do you suggest that workout for seniors?
Thanks!
Thank you so much.
Hi
Good morning
Does this work for left arm lymphatic drainage? How much does it cost?
I got mine on Amazon
I have a rebounder but have 2 herniated discs and lots of neck and back injuries from car accidents and falls.
Should I be wearing my medical stockings when exercising or or should I take them off?
Always wear your compression when exercising
I've recently had a double mastectomy and was hoping my rebounder would help with possible arm lymphedema as I had two lymph nodes removed. I asked my surgeon if rebounding would help, but he didn't think it would help the arms, but I disagree. It's obvious he hadn't ever rebounded!
Which one do you use?
I am an oncology nurse for over 25 years and I have never even once heard the oncologist suggest a rebounder for lymphadema, while here I am over here thinking every breast cancer patient should be given a quality rebounder (and insurance cover it!) along with a quality sauna to help detox the body!
@@ishouldknowthis5095 A Cellerciser rebounder.
@@leslieridenour2734 thank you for your reply! It's been almost two years since my DMX and so far I've been free of lymphedema. I do credit the rebounding, even the gentle 'health' bounce, helping me feel much better.
@@leslieridenour2734would you get drainage wearing a bra or no bra? Does a bra restrict?
Can you do these exercise, barefoot or do you need to have exercise shoes on?
What do you think about the vibration plate?
Does rebounding benefit the whole body by way of muscle contractions? Or is it just mainly the legs?
It is a whole body benefit. Every muscle and every cell are impacted by rebounding. I’ve had my cellerciser for over three years. I am 71. I love it.
It is supposed to help every cell in your body, which is why Cellerciser is named that because bouncing exercises your actual cells.
thanks! what trampoline are you using? also, can you give us a side view so we can how much you're squatting?
It looks identical to my Cellerciser. It was more expensive than other brands, but the quality of the construction is far better than the flimsy springs of inferior designs.
Can you do this on a regular trampoline instead of a mini rebounder?
Yes
Love my bcan! Is 10mins a day good enough for lymphatic health maintenance? Thanks!
I know you were not asking me but listen to your body. If you feel good with 10min then that's great! If you feel you need a bit longer, go longer. We are all a bit different and the best thing you can do is pay attention to how your body responds.
Are shoes on necessary?
Yeah I can do a gentle health bounce and that's it.
Is there any benefit from this if you have no health issues?
True Rebounding is not jumping on a trampoline. They are different apparatus but look very similar. One should move their arms to get the body moving on the mat. For cleaning the lymph system you shouldn't even be leaving the mat!
Could you advise if can this while wearing compression, wrappings, etc. specifically the new Koya system?
❤Wonderful!
This looks really interesting. Just wondering if one would get the same benefit for ankle lymphedema from an elliptical? Or is there a reason that trampoline jumps are better?
You got ankle in limpidema from elliptical
Do you think this would cause noise to my neighbors below? Wondering if this is apartment friendly…would love your advice!
I put tennis balls on the legs, it works
Do you think rebounding could help the body absorb a seroma that has developed in the breast after surgery?
I also have a seroma after a tummy tuck and have been wondering if rebounding could help. I have a rebounder and I'm going to try just 2 minutes a day to see if it helps.
Where is the list of trampolines u would recommend for rebounding?
They are in the description box 🙂
Hi! Can I do this even if I have sciatica nerve pain? Thank you
Check Bob n Brad on sciatic pain.
I would sort that out first
When rebounding with Lymphedema do I wear my compression garment on my hand?😊
Came here to ask the same thing! I would assume so because I can feel my arm swelling when I forget to wear it when I exercise, but I would love to hear from her on it!
hi
can a vibrator machine , like a vibrating board help with lymphedema ?
I would like to know as well.
I live in a condo - does this make a loud sound when you workout?
Not if you get one with bungee cords instead of springs
I so miss using my rebounder or jumping in general. I had to stop a few years back due to Pelvic Organ Prolapse. I was terrified to risk making the POP worse by using the trampoline :( I could really use its benefits these days for the lymph issues I’ve recently developed. Do you have any suggestions of exercises with these benefits that would be prolapse friendly?
I’m not a doctor! BUT, I have seen that some are still able to sit on the trampoline and do a gentle bounce sitting with arms outstretched or over head. Also gentle stretching placing feet over the head. OR if those are out of the question for you or dekens unsafe you your physician, see about getting regular massages. Even lymphatic specific massage. Doing your gentle walking exercises regularly plus regular massage would be super beneficial. (Of course with your doctors approval) Massaging yourself is ridiculously helpful as well. You can use dry brushing and some other fancy helpful tools out there or just use your hands with some moisturizer. There are a lot of lymph massage tips and instructions online that you can implement at home. Or even better, you can recruit your spouse help you! 😁
All the best to you dear. God bless you and yours. 🙏🏻❤️
(Sorry for English)
Exercising on the rebounder is supposed to be beneficial and tighten the pelvic floor musculature. You should be able to at least do the health bounce where your feet never leave the mat.
The bellicon rebounders are silent.
Why am I having ankle and knees discomfort? What is the best posture when rebounding?
You are probably using too cheap of a rebounder. I highly recommend my Leaps and Rebounds which is a bungee rebounder rather than a spring type [not including the Cellerciser, which is top rated spring rebounder). plan on paying $400 or more to get top quality. I tried a spring rebounder which was gifted me and after using my Leaps and Rebounds,I could not stand the spring one, too stiff and jolting of a bounce. Also, if you have the room for it, buy a 4' width not a 3'. As you get accustomed to it, you can do way more routines with larger movements on the 4'. I bought my Leaps and Rebounds off Amazon in 2020, to be honest I haven't checked to see if still available.
I found her tip of stretching calf and hamstrings before beginning was very helpful. Also, I've found since rebounding is so fun, it's easy for me to overdo it. You don't have to jump-to-the-moon to receive the benefits. Overtime, I learned to bounce less high/energetically so as to not get debilitating calf pain the next day or two.
Is this safe for someone with pelvic floor issues?
I heard a pelvis floor therapist say a golden rule of all exercises for those with pelvic floor dysfunctions is to avoid all activities which cause symptoms. As well, to stay in the "bounce" intensity range where you have no symptoms. Might want to check with your Healthcare Professional for specific advice to your care.
Do you have a recommendation for a good rebounder?
Jumpsport 350 Pro, Bellicon or Celluciser
I have scoliosis can i use trampoline?
So would think be the same burning calories as walking would be?
Apparently more according to NASA study
I’ve been using a mini trampoline for about 2 years but never wore sneakers. Should I wear sneaks? Thank-you 🧸
I never wore shoes as well 🦶🏻👣🦶🏻
I wear cushioned flip flops
It's better to wear shoes
No. More beneficial with pure foot on it
I've been jumping two years barefoot.
Do you have to wear shoes when rebounding?
Most go barefoot (no sock - they are too slippery unless they are "grip" socks
U are a lovely human being
Do I need to wear shoes to jump?
I don’t understand what the benefits are
Do we need to wear shoes?
I think I need remedial or pre beginner… .
Just start by bouncing...the try a twist side to side. I don't do anything fancy on mine and I still get a workout.
@@OwensAcres ty
I’m a healthy wealthy millionaire and blessed by God