Current research has not definitively proven that rebounding builds bone density. Two studies on postmenopausal women and older women with osteopenia showed improvements in balance, mobility, and strength, but neither adequately demonstrated that the rebounder itself increased bone density. The rebounder's elastic surface absorbs ground reaction forces, which may actually reduce the osteogenic stimulus your bones need to grow stronger.
No. Based on the available research, you cannot rely on rebounding to build bone density and reverse osteoporosis. Neither of the two major studies on rebounding and bone health was able to separate the effects of the exercises from the effects of performing those exercises on a rebounder. However, rebounding may help reduce your risk of fracture by improving balance and functional mobility.
Yes. A 2023 case series documented seven patients who developed mid-thoracic vertebral compression fractures (T5–T8) after starting regular rebounding exercise. Symptoms appeared an average of 2.5 weeks after beginning 30- to 45-minute sessions, three to four times per week. Notably, only four of the seven patients had osteoporosis — two had osteopenia and one had normal bone density. All seven had exercised with a hunched posture and no instruction on proper form.
Rebounding carries specific risks for people with osteoporosis, including vertebral compression fractures, particularly when performed with poor posture. If you have severe osteoporosis, a history of vertebral fractures, or significant kyphosis, rebounding is not recommended. If you choose to rebound, maintain an upright posture throughout, start with gentle health bounces, and use the rebounder only as part of a broader exercise program that includes strength training and weight-bearing exercise on firm surfaces.
Negative side effects of rebounding include vertebral compression fractures (especially with poor posture), pelvic floor problems such as urinary leakage, joint stress from repetitive loading on the knees, ankles and spine, dizziness or vertigo triggered by the repetitive up-and-down motion (particularly in those susceptible to BPPV), and a reduced bone-building stimulus compared to exercises performed on a firm surface.
It depends on your starting point. For women with a healthy, well-functioning pelvic floor, moderate rebounding may strengthen it through repetitive reflexive contractions. However, for women with an already weakened or compromised pelvic floor — from childbirth, menopause, surgery, or prolapse — jumping without adequate conditioning can overload these muscles and worsen symptoms such as urinary leakage. If you have any pelvic floor concerns, see a pelvic floor physical therapist before starting a rebounding program.
You should avoid rebounding or seek professional guidance before starting if you have severe osteoporosis or a history of vertebral fractures, significant kyphosis, pelvic floor dysfunction or untreated urinary incontinence, vestibular disorders or a history of BPPV, significant balance impairments, knee osteoarthritis, ankle instability, or recent lower limb injuries, or if you are unable to squat properly with or without weights.
Rebounding can be appropriate for some seniors when done safely. Research on women with osteopenia (average age 68.5 years) showed improvements in balance, mobility, strength, gait speed, and reduced fear of falling. However, seniors should use a rebounder with a stability bar, maintain upright posture, start with gentle health bounces lasting only a few minutes, and ensure their legs are strong enough to absorb landing forces. A rebounder should be one part of a broader exercise program, not a replacement for strength training.
NASA does not recommend rebounding for bone health. The frequently cited 1980 NASA study compared the biomechanical stimuli of mini-trampoline jumping to treadmill running in eight young men aged 19 to 26. The study measured oxygen uptake and muscular effects — it did not study bone. NASA does not use rebounders in space. Instead, astronauts use the Advanced Resistive Exercise Device (ARED) for strength training exercises such as squats, heel raises, deadlifts, and presses, combined with harnessed treadmill running.
There is no research indicating that the Bellicon rebounder or any other specific rebounder brand can improve bone health or treat osteoporosis. The available studies on rebounding and bone density did not demonstrate that the rebounder itself was responsible for any improvements in bone density.
The rebounder's elastic surface absorbs ground reaction forces during each landing. While this makes rebounding easier on joints, it reduces the mechanical loading that stimulates bone growth — a principle known as Wolff's law. A 2024 meta-analysis confirmed that jump training on hard surfaces is highly effective for improving bone density at the femoral neck because of the high ground reaction forces transmitted through the skeleton. Exercises on firm surfaces such as stomping, heel drops, and graduated jump training deliver a stronger bone-building stimulus than rebounding.
Start with a health bounce — small, gentle movements where your feet stay in contact with the mat. Keep your first sessions short at five to ten minutes and increase gradually over weeks. Use a rebounder with a stability bar for balance support, but do not lean on it or grip it with both hands in a hunched posture. Maintain an upright posture throughout. Ensure your legs are strong enough to absorb landing forces — you should be able to squat comfortably with 15 pounds of weight before incorporating any form of jumping. Place the rebounder on a flat, stable surface away from furniture edges or stairs.
No. Rebounding should not be your entire exercise program. While it offers benefits for balance and mobility, it does not replace strength training or weight-bearing exercise on a firm surface. Pair rebounding with strength exercises for your upper and lower body, balance work on stable ground, and weight-bearing impact activities like walking, stomping, or heel drops. This combination addresses bone density, muscle strength, balance, and cardiovascular health.
Yes. The repetitive up-and-down motion of rebounding can trigger benign paroxysmal positional vertigo (BPPV), the most common vestibular disorder in older adults. People with osteoporosis are up to three times more likely to develop BPPV than those with normal bone density. If vertigo occurs while on an elevated, unstable surface, the risk of falling is immediate and serious. Older adults taking blood pressure medication may also experience lightheadedness from the rapid positional changes during rebounding.