How to Unleash Lymphatic Toxins Through Rebounding

Cancer Is a Symptom of Toxin Build-Up

I have a sister that is battling ovarian cancer. She has survived the last five years and is doing well. She has taken up several alternative health techniques to eliminate toxins and she continually works hard at providing different homeopathic options, along with a nutritional diet to help strive for a cancer-free environment in her body.

One of the areas she is working on is the lymphatic system. By rebounding, she gives her lymphatic valves a workout on her personal trampoline.

Below, I will explain as simply as possible why this is an instrumental part of the regimen for someone who is striving to beat his or her cancer.

Rebound Your Way to Health

One way to get a cleaner, healthier lymphatic system is to buy one of those re bounders, or personal mini trampolines. A few minutes a day will expel poisons by jostling the lymph nodes and squeezing the toxins out. So, if you don't do a form of exercise, like tennis or jogging, you should get your hands on a rebounder, like the one pictured below.

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Your Lymphatic System is a Vital System of the Body

What the lymphatic system does is clear toxins, wastes, excess fluids, and infection from all tissues of the body through proper flow and drainage, provided this essential system is functioning at its peak. The lymphatic system is also connected to every organ of the body. It is the garbage collector, the internal vacuum cleaner sucking up metabolic garbage, toxins, and excess fluid from the extracellular fluid of every organ. If this flow is impaired, the fluid becomes thick and toxic. The parts of the body that rely on it for elimination become less efficient and sluggish as they fill with their own waste. This otherwise life sustaining system then becomes a breeding ground for infection. When the fluid enters the bloodstream, as is part of the normal process, infection can now spread to any organ or part of the body. Many viruses, bacteria, and parasites stay locked within the lymphatic system. So, as this process occurs and elimination is blocked, the body then becomes toxic. When the toxins cannot be removed, the degenerative disease process begins.

Lymph System Goes Unnoticed

Many people have badly congested lymphatics and don’t even know it. In the U.S., the lymphatic system is the most overlooked system of the human body. In Europe, stimulation of the lymph flow is the fourth most commonly prescribed medical treatment. Most U.S. healthcare practitioners seldom consider the lymphatic system’s critical role in preventing illness or its importance to the overall healing process.

Some of the organs that are part of the lymphatic system are lymph nodes and lymph veins, the tonsils, adenoids, appendix, and spleen. Swollen glands, with which most of us are familiar, are symptomatic of blocked lymph nodes, which indicate a breakdown in the mechanical functioning of the lymphatic system.

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Lymphatic Flow Needs Our Help

The lymphatic system is not connected to the heart, so it relies upon some other activity to create the necessary pumping action it needs to circulate. The three most important methods of lymphatic circulation are external massage, muscle activity, and vigorous exercise. So, if you are not getting regular aerobic-type exercise and massages (including dry body brushing), you need to be pro-active in the cleansing of this system. Even if you are getting regular exercise or massages, detox is a much more effective technique, so make it a regular part of your routine.

Facts to consider:

  • Your lymph nodes are one of the most important stations of defense in your body.

  • Your blood is taken on its journey mainly by the pumping of your heart. But even though lymph flows for thousands of miles throughout your body, it has no such main pump.

  • The flow of lymph is regulated by a series of valves which depend on specific stimulants for activation. You need an increase in pressure below the valve to open the leaf and shunt the lymph forward.

  • The rebounder will help to detox, cleanse, and nourish.

So, if you are thinking that rebounder is just something for the little ones to play on, get it out, dust it off, and start cleaning up those lymphatics. Then, keep it as one of your prized possessions, as I have.

How to Get Started

The mini-trampoline and safety

Everyone should start with the gentle "health bounce" (see the video below) which means your feet remain IN CONTACT with the mat while the body moves up and down. The health bounce is sufficient to obtain all the benefits of rebounding while gently strengthening the entire body. It is recommended that you do your rebounding with bare feet or non-slip socks so you do not slip.

Adults can start with five minutes of rebounding and increase their time as their fitness level improves. Seniors can start with two minutes several times per day, with at least 30 minutes between rebounding sessions. It's necessary for older people to start gradually in order to give the connective tissue holding the internal organs in place time to strengthen. This prevents the possibility of "prolapsed organs," the only contraindication to rebounding reported in the medical literature. Therefore increase your rebounding time gradually.

Inactive seniors find that gently jumping on a mini-trampoline gives them renewed vigor and zest for life. Hyperactive children are reported to calm down after a few days of rebounding. Rebounding is for everyone and people can use the rebound mini-trampoline whenever they have a few minutes during the day.

To encourage optimum lymphatic circulation, it is important to pulse gently at the beginning of all sessions, and equally as important to slow down and pulse at the end of your sessions.

Why it Works

The main lymph vessels run up the legs, up the arms, and up the torso. This is why the vertical up-and-down movement of rebounding is so effective to pump the lymph.

The lymph fluid moves through these channels called "vessels" that are filled with one-way valves, so the lymph always moves in the same direction, usually upward away from gravity.

Anything that can stimulate the movement of lymph fluid inside the lymph vessels of the system is healthy, but one very simple and efficient way to stimulate the flow of lymph fluid is by rebounding. The up-and-down rhythmic bouncing causes all of the one-way valves to open and close simultaneously, increasing lymph flow as much as fifteen times! That's powerful!

What to Expect

When you first start out with your rebounding exercise sessions, you enter a phase of literally rebounding your body back into balance. Toxic residues will be released, manifesting completely different symptoms for everyone.

Expect emotional and psychological reactions to surface as the physical debris shifts. People often comment that when they begin rebounding on a mini trampoline, they experience tingling skin. This may be a sign that blockages in fluid and energy are moving, electrical switches are being turned back on and cleansing is taking place.

Initially, you may feel worse while you are getting better.

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A Deeper Explanation

With rebounding exercise, an upward bounce against the downward pull of gravity closes millions of the one-way valves that regulate the flow of fluid.

Moving down again releases pressure in these valves.

The increased g-force, experienced when you land and depress the rebounder mat, encourages a healthy surge of fluid throughout your whole body.

As the pressure in your tissues changes, the flow of lymph is shunted on.

Your body thrives on the change in speed and direction with rebounding exercise that occurs twice with each jump.

To create an increase in pressure in order to stimulate circulation and move the lymph forward, you depend on...

  • changes in gravitational pull; muscular contractions

  • respiratory pressure with deep, full, breathing

  • changes in atmospheric pressure

  • activation of calf, thigh, and abdominal muscles.

With rebounding exercise on a mini-trampoline, you are using the forces of gravity, acceleration, and deceleration to strengthen every cell in your body without trauma and the stress impact to your muscles, tissues, or joints that other types of exercise can cause.

  • There are over 300 lymph nodes in your neck, head, and throat area—more there than anywhere else in your body.

  • The function of these lymph nodes is mainly to drain toxins from your brain. If blockages in your lymph become stagnant, toxins are not able to drain efficiently.

Your liver is loaded with lymphatic vessels which transport fats and proteins as well as carting off wastes. With rebounding exercise on a rebounder, you immediately activate the major elimination organs of the lungs, kidneys, liver, and skin.

Two types of toxins influence your health:

  1. Endotoxins are released from within your body from cellular metabolism.

  2. Exotoxins are absorbed into your body from the outside world, food and fluids, drugs, air, and pollution.

You have more lymph vessels than blood in your body, although they flow in one direction only, from the smallest capillaries to the largest ducts.

Blood and lymph are interlaced throughout your body, merging to help each other, often running parallel routes, until they blend again, when lymph is tipped back into your bloodstream via the large subclavian veins behind your collarbone.

  • The more you pump blood and lymph around the liver, which is loaded with lymphatic vessels, the better it will operate.

  • Rebounding exercises on a mini-trampoline stimulate lymphatic circulation in the liver to transport fats and proteins as well as cart off wastes.

  • Rebounding offers a natural laxative, decongesting your bowel and stimulating the processes of digestion.

  • Muscular reflexes are stimulated when exercising on a mini trampoline, which strengthen the muscles of your alimentary tract and the movement of your colon.

Rebounding speeds transit time of your food and regulates bowel motions.

When rebounding, several conditions are activated simultaneously to provide a pump for your entire lymphatic system.

You depend on an increase in pressure below the valves of the lymphatic vessels to open the leaf and shunt lymph forward.

Your liver has hundreds of duties to carry out, among them the breaking down and distribution of toxins. If it becomes overwhelmed, which is the case for many in the toxic hotpot that has become our world, it simply stops dealing with all the toxins that come its way.

Toxins are mainly broken down and distributed for disposal by your skin, bowels, kidneys, lungs, and liver.

Your liver swings into overload if it gets bombarded, and liver cells themselves begin to die off, adding to the toxic load.

Your whole body benefits with daily rebounding exercise!

Health Benefits of Exercising on a Rebounder

Lymph naturally flows very slowly, with about four fluid ounces moving every hour.

When you are inactive, between one-fifth and two-fifth of a teaspoon of fluid is drained each minute, as opposed to up to four teaspoons when you are rebounding.

Along lymph pathways, beadlike nodes are found which vary in size from a pinpoint to a cherry. They act as deprogramming stations for your cancerous cells, prevent viruses from invading further, and filter debris from your circulation.

Fat, for the most part, isn't initially transported to your bloodstream, but absorbed through the intestinal wall into lymphatic vessels known as lacteals.

Fat is picked up in the form of droplets, or as free fatty acids and glycerols, to be transported through your lymphatics before entering your bloodstream.

Your metabolism consists of all chemical processes that take place in your body, including the building up of new tissues and the breaking down and disposal of old ones.

Metabolism is a continuous process whereby every chemical change either uses or releases energy.

The mini-trampoline helps in these processes.

Buying a Rebounder

Here is a video that demonstrates how to get started. It promotes and advertises a certain rebounder brand called Bellicon made in Germany which is probably the Cadillac of rebounders and the price reflects that. Purchasing your rebounder is a personal choice. By including this video, I am not advocating any brand, I just like the demonstration.

I found my rebounder in a yard sale and it has been good for me. I would suggest looking for them in yard sales and on different used equipment sites. I do want to say that the less expensive ones you see may not be the best choice as they have already worn out or will wear out quicker and you may not get the great bounce that you want.

My sister owns the Urban Rebounder. I have tried hers and I like it. It also has a stabilizing bar to hold on to when you feel like you could lose your balance. It is priced affordably compared to others.

Urban Rebounder Trampoline with Workout DVD & Stabilizing Bar
Urban Rebounder Trampoline with Workout DVD & Stabilizing Bar

This is the one my sister has, which I have tried and liked. As I mentioned, it has a stabilizing bar which may be very helpful for beginners.

HERE'S AN UPDATE: THIS IS A TOP-KNOTCH REBOUNDER.

http://rebound-air.com/product/rebounders/ultimate-rebounder/

 

Other Symptoms of Congested Lymphatics

Allergies, prostatitis, chronic sinusitis, heart disease, eczema and other skin conditions, loss of energy, fibrocystic disease, chronic fatigue, repetitive parasitic infections, MS, edema, lupus, erythematosis, inflammation, high blood pressure, viral infections, puffy eyes, bacterial infections, low back pain, cancer, ear or balance problems, arthritis, headaches, cellulite, excessive sweating, and obesity, among others.

Rebound exercise is so efficient in stimulating the lymph flow that Dr. C. Samuel West calls it "lymphocizing." I say it is simply a miracle the way the body knows how to take care of itself. We just need to know how to help it a little and do it.

Rebounding for Lymphedema

For people suffering from lymphedema, the lymph flow has nearly stopped, causing large swellings. The most common swellings are in women who have undergone breast cancer operation.

The uniqueness of rebounding exercise for lymphedema syndrome is in the nature of rebounding itself. Moving on the trampoline subjects every part, every cell of the body to the powerful g-forces (gravitational forces). That means you go from being weightless when you're at the top, to feeling the pull of the 1.5 g at the bottom; that is 50% normal gravitational weight. This naturally causes big stir-up in your body which can reduce swelling significantly.

Rebounding also causes you to pulse the muscles as you jump and land, which is quite important for effectiveness as it gives you a way to exercise the involved muscles without a lot of strain and stress.

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Comments 30 comments

bayoulady profile image

bayoulady 6 years ago from Northern Louisiana,USA

Hello. This was a great hub.

I have bilateral lymphedema in my legs . I deal with a lot of pain, and must wear firm 20/30 compression hose in the day and elevate my legs at night.

I am to be seated with elevated legs at least 15 minutes per hour.I also must walk to keep the lymph moving.

Well today was not good.It is past 3:00 a.m. and I am still up due to having a bad day with my feet and legs. My niece recently told me about rebounding , but my vascular doctor and family doctor are unsure about it.

Are you a nurse or lymphedema therapist? How do I find medical reasearch statistics for this? I am intersted in knowing more. Thanks!


CaliGirlsCorner profile image

CaliGirlsCorner 6 years ago Author

Hello Bayoulady,

I am not a nurse or lymphedema therapist. I am highly interested in the benefits the rebounder may have on our health. From what what you write, I want to suggest that you get yourself a body brush and a rebounder, right away. They are simple lifestyle changes that can start you moving in the right direction to feeling better. I would love to hear back from you as you make progress. Also, if you find a massage therapist, you can request a specific massage just for the lymphatics. This massage can be a huge help in getting the toxins to drain and move along to the blood stream and out of your body, as well. If you implement all three of these, I am positive you will get results. Please, if you don't have a rebounder, start doing some pulsating bounces just to get started. Your feet DO NOT have to leave the ground. Thank you so much for reading my article and I welcome your questions and comments.


CaliGirlsCorner profile image

CaliGirlsCorner 6 years ago Author

Hi Bayoulady,

I wanted to let you know that I added a segment called Rebounding for Lympedema. Its the last segment...


SaMcNutt profile image

SaMcNutt 6 years ago from Englewood, CO

I read you dry-brushing hub, (as you may remember I cmmented on), but I just thought of a question. Maybe I missed it, but is it also necessary to drink water after doing either of these, much like getting a massage?


CaliGirlsCorner profile image

CaliGirlsCorner 6 years ago Author

Hi SaMcNutt,

Drinking plenty of water flushes out toxins. So, hydrating your body as much as possible, will promote better drainage. You should try to strive toward drinking 1/2 your body weight in ounces per day. Just make it a part of your daily routine, along with regular body brushing and rebounding. I'm thinking it would be very beneficial to drink a portion of this water right after brushing or rebounding. Drinking water also helps the body to function more efficiently, helping with circulation. Drink a large glass when you first get up in the morning to get your system hydrated. If you can, drink Alkaline water with a ph of 8.5 to 9.5.

and stay away from soda, and drink less coffee and alcohol. I'm going to write an article eventually on the alkaline water benefits and how you can have it available every day. Just need to find the time. :o)

Take care, and thanks for your question. I hope I answered it for you.


bayoulady profile image

bayoulady 6 years ago from Northern Louisiana,USA

Hi , sorry so late getting back.(Busy weekend)

RE: rebounding- Yes.I'll try that.(when I can afford/find one.Thanks for adding rebounding material.

You would not believe all the things I have learned about lymphedema this past year since I was diagnosed. I don't want to sound critical of them, but I know more than my two doctors. The problem is that neither my cardiologist nor my GP will refer me to the lymphedema clinic, and unless they do, my insurance won't pay.My cardiologist says that I can do my own massage, and the compression hose(20/30) is all I need.He says I do not need to wrap at night, just elevate on three pillows. I plan to do a hub on my experiences.(That is how I found your hub...by seeing if my topic was oversaturated.)

Well,thanks to some therapists and patients who put their info out there on youtube,I learned to do my own massage.It helps.


CaliGirlsCorner 6 years ago

Hi Bayoulady, It seems that Western Medicine is good at prescribing pills for everything. I am at a loss as to why they won't give you a referral. Can you change to a different doctor? Sometimes that makes a difference. Its all a matter of opinion, if they want to give you a referral or not. Must be frustrating. I think you should write a hub following your progress. T see there's a lot of info based on Lymphedema, but there's no better information than from someone with experience. I too am a born-again Christian who loves my Lord dearly. I am probably going to start following your hub to keep in touch. I am having a lot of fun with Hubpages. Take care and God Bless you.


SaMcNutt profile image

SaMcNutt 6 years ago from Englewood, CO

Thanks, great advice. Is there a brand of alkaline water you recommend?


bayoulady profile image

bayoulady 6 years ago from Northern Louisiana,USA

caligirl,

I appreciate you following me, and I am following you. Your information and reasearch is just what I need.


bayoulady profile image

bayoulady 6 years ago from Northern Louisiana,USA

caligirl, I bought a rebounder yesterday! Found it at Wal-mart for $30.00.You are right,my feet can stay on the mesh. I pulled it up to my bar stool and use the chair for support. works fine, is enjoyable, and I like it. Will let you know how it's going in a few weeks.


CaliGirl 6 years ago

Hi Bayoulady, Good for you. I'm happy for you. I have mine where I can hear some bouncy music to bounce by. I'm glad you like it. When ever you pass by just bounce as long as you like. You should notice some swelling begin to go down. Mine always looks better the following days. Keep me posted.


Gino 6 years ago

" Below, I will explain as simply as possible why this(rebounding?) is a detrimental part of the regimen for someone who is striving to beat his or her cancer.

What are you saying here, that rebounding is harmful if a person has cancer?


CaliGirl 6 years ago

Hi Gino,

I'm sorry if it sounded confusing...

Actually...just the opposite. Its good for you while fighting cancer. I found a great site that you can read up on and why rebounding is helpful while fighting cancer.

Here it is...

http://www.wholife.com/issues/9_4/01_article.html


Jacqui Errico 6 years ago

This was a fabulous article - thank you! We promote rebounding for our clients suffering with lymphedema and your article was full of important benefits! Strength for Life is a non profit organization that provides free exercise classes and wellness weekends as well as the necessary equipment to continue the exercise prescription at home. We are currently serving Long Island but hope to be national so we can reach many more fighting the disease feel their absolute best.


CaliGirlsCorner profile image

CaliGirlsCorner 6 years ago Author

Hi Jacqui,

Thank you for your comment. I went to your website. http://www.strengthforlifeny.org/index.htm Its a wonderful thing that you are doing for others. I especially liked the news article http://scwfitness.com/index.php?story=1739&fmt=1 . IT had a lot of great information. I hope all the best for you going nationwide. I think exercise is one of the hardest for cancer patients to implement into their regimen, due to their lack of energy and zest. Its the one thing my sister seems to slack on. I am going to remind her of the importance. Thank you.


Dr Tamara 4 years ago

Hi CaliGirlsCorner ~

I noticed that in the first section of your post, under "Cancer is a Symptom of Toxin Buildup", you state: "Below, I will explain as simply as possible why this is a detrimental part of the regimen for someone who is striving to beat his or her cancer."

Rather than "detrimental", did you mean to state "instrumental"?

Thank you for your wonderful post ... I have colorectal cancer and am working to use natural means to regain my health. I have a rebounder and look forward to using it to aid my lymphatic system in releasing toxins.

With caring regards and gratitude!


RachaelRo 3 years ago

Dear Bayoulady,

What a superlative article. I have a rebounder I practically trip over everyday, an old "cadillac" purchased in 1980--and use much, much too little. You invigorated me with some "religion" - I'm reconverted!

It doesn't need to be said, since it came up at least twice now in these posts, and i don't personally need a reply, but the line early in your article, re: "I will explain as simply as possible why this is a detrimental part of the regimen for someone who is striving to beat his or her cancer," actually put me on alert that this may not be a useful article. So at first I merely skimmed and soon realized the mistake for what it is. It's like being behind someone in a car with a turn signal on, when he/she is not turning at all.

Another word you might want to tweak is "swinging" [to "bouncing"], but this is easy to overlook. I do think from my experience the "detrimental" mistake can have unwanted consequences for some who read this. Another responder suggested "instrumental" - an excellent option.

Many thanks for your great work here!

I'mabeliever!


Lisa 3 years ago

Your hub above specifically says it is detrimental to bounce when fighting cancer. Please go back and edit the hub to read in the way you intended it. Thanks so much.


MusicHealth 3 years ago

Great information! Thank you! But I must say, I almost Didn't go any further than the first few paragraphs when I read " ... this is a DETRIMENTAL part..."

Detrimental meaning "tending to cause harm" and I knew this was false, as I already knew that rebounding was very good for the lymphatic system. In fact,

I came to your page from a google search on "rebounding for lymphedema" as, my husband is very sick and swollen from chemo and radiation from stage 4 throat and lymph cancer, and I needed to have him read what I already knew. So...being that your page came up second, its probably getting lots of hits, But, if others are like me, they might stop right after that sentence, thinking this article is discussing the harmful effects of rebounding for someone with cancer, and then go back to searching again. But its NOT! So please, please, edit that and replace it. It's an easy mistake, my typing and texting looks more like madlibs if I don't check it, lol. So I am not trying to point out such a mistake (as I feel neither were the previous, kind, and well meaning posters, regarding the same subject), I'm no one to be pointing out spelling and usage errors, BUT....

You've got too much important information to lose your reader simply from one or two ( I noticed the questionable use of word "swing", also)

mistakes, or improper word usage. Also...There are many who would mistakenly think that if someone was not educated enough to know what a word like detrimental means, and use it, or not, correctly, they certainly aren't going to be educated enough to be giving health advice. And I can say that from all that I've learned and researched on this particular subject, that would absolutely NOT be true in your case. The information that you painstakingly gathered and offer here for everyone, agrees with everything I've researched. And it's very well laid out. So with that I say THANK YOU! And if I could edit the word to "instrumental" as one suggested, I would, but, please do it soon... so you can be sure that everyone will read, and get the proper and true meaning of this valuable information!

Sincerely,

Me


Shan 3 years ago

I think you have a big typo in paragraph 2 where you say that the trampoline is a "detrimental" part of your sister's regime. Did you mean "instrumental" . I keep looking for comments about why the trampoline was problematic to her health.


Mamu 3 years ago

Why haven't you changed the wording yet? Many people have told you how confusing it is and it's a real shame to leave it up there. It's actually misinformation.

Please rectify it, it's too important to ignore


CaliGirlsCorner profile image

CaliGirlsCorner 3 years ago Author

Hi all...I'm so sorry I haven't been on for quite sometime. I went ahead and changed the typo/error. I really thought detrimental meant "do or die", but looking it up, I see it was a grave error. I appreciate you pointing it out to me. I haven't written in a long time and I am thinking about coming back. Thank you for all your kind and inspiring comments.


Cecile 3 years ago

Will a regular trampoline do the trick? Anyone have experience with that? I'm hoping it does.


aleciajeanne profile image

aleciajeanne 3 years ago from Paso Robles,CA

Great hub. And great idea for the topic. I love reading about the effective yet quirky ways to do at home treatments. Just letting you know you misspelled Symptom in the "Cancer is symtom of toxin build-up".


Michaelfess 3 years ago

had not seen this article before, great information for everyone. Treating lymph fluids and lymph nodes is not well understood even by modern medicine. An area of the human body that requires thought is how we treat our underarms. Placing any chemicals to the underarm that block cell trash can affect future draining of delicate sweat ducts. Once the underarm sweat ducts become senile or non functioning the flow of cell trash starts to sequester. For women the breast will drain slowly causing periodic pain. Detoxing the body including the breast area can give great relief and increase lymph flow again. Herbalix Restoratives has found that topical products work all night, once one tires of dry brushing these products can be very effective. Thermography can give a baseline for Herbalix topical products. It 's interesting that if a lymph node is congested we believe oral remedies can work, don't be so quick to overlook using the skin as a way to relieve stuck lymph nodes especially for the breast leading to the underarm.


angela 2 years ago

Been rebounding for a week...10-15min a day....woke up this morning with sore throat, achy, fatigued, sore muscles. are these symptoms normal?


iceman1784 2 years ago

Thanks for the great info. I have been suffering from lymphedema for 4 years due to DVTs (post leg surgery). I started bouncing and walking with a walker everyday and before I knew it my swelling went down so much it's almost unbelievable. However, for 10 days now I have had super bad lower back cramps that have left me bedridden. The pain is especially bad on my left side. Any ideas on what might be going on? Before I noticed the drop in my leg size I went to the docs and he said I had a super bad back sprain. Yet the pain started suddenly when I just stood up. I started walking 5 months before seeing the bouncing tip and was super careful to start slowly. Could this be from the toxins releasing? The back and massive reduction in swelling started at the exact same time. Thank you!


KristinK320 2 years ago

Hi all,

I am just staring on this . I am excited to find a rebounder and will start the dry brushing as well. I have stage 4 adenocarcinoma with current remission of almost 100%. I am having some lymph issues right now and am looking for any and all help to get my lymph system moving to help it out.


Chocolatealchemy profile image

Chocolatealchemy 20 months ago from London, United Kingdom

It's time I stop ignoring my rebounder and get bouncing again - thanks for a great article.


vicky 8 months ago

what about if you have joint replacements? I was told I could never jump after my knee replacement.

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