Exercises- Bouncing

Just a quick note: do not do this exercise if you are pregnant or if you are still recovering from any back or leg injuries. Be sure not to do this exercise competitively; it is intended to be done either alone or with others, but in all cases, just for fun. 

So, let’s get started. It’s important to start slowly with this one and to gradually build up to it.

  1. First, stand with your feet hip-width apart, with a very slight bend in your knees. It should feel as though you are dropping your center of gravity into a stable, slightly squatting stance. 
  2. Raise your arms and reach them high. If it is not possible for you to raise your arms, just keep them at your sides. But if you’re raising your arms, imagine that someone is pulling you up from your wrists. 
  3. Take an easy breath and, as you exhale, keep your arms raised and allow your shoulders to relax. Have a slight bend in the elbows, and keep your hands and fingers really relaxed.
  4. Allow the arms to feel loose so that they can move freely as you bounce. Having your arms comfortably raised gives the lungs more space to breathe. 
  5. Start with gentle knee bounces, moving up and down. Notice how the muscles in the legs begin to work. The rebounding action of bouncing releases tension that has built up in your  muscles. 
  6. As you get used to this kind of bouncing, begin to do low jumps, keeping the knees bent and easy all the time.  The simple act of having feet in the air leads to an endorphin release—one of the neurochemicals that facilitates that “feel-good factor.” It’ll immediately lift your mood.
  7. Keep bouncing. Your breath will get faster and stronger as you bounce. 
  8. Now drop your arms to your sides. Let your shoulders, arms and hands be very relaxed and floppy.
  9. Let everything begin to feel as easy and relaxed as possible as you bounce. Notice how this feels.  
  10. Begin to slow down until you come to a stop. 
  11. Pause as you finish. Stand comfortably with your eyes either closed or half open.
  12. Feel your breath. Breathing steadily helps bring up your parasympathetic system. 
  13. Notice your heart rate. 
  14. Feel the sensations in your legs and arms. 
  15. Notice the different muscles in the body as they calm down—in your feet, in your legs, in your hips. 
  16. Remember, this exercise can be done at any time or anywhere. You can try doing it alone, or doing it with people who have just been through a stressful situation with you.  


Just like that, you’re done. Easy and simple. Whenever you feel the need to re-energize your body, or release stress from your muscles and joints, remember that this exercise can be done anytime, anywhere. Don’t forget that when something very stressful has just happened, bouncing is a quick and easy way to release all that tension.