Effects of mini-trampoline exercise on neck and knee muscle strength, range of motion, and health-related fitness in sedentary adults
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Sedentary behaviour is increasingly prevalent among young adults and is associated with poorer musculoskeletal health and physical function. Mini-trampoline exercise is low-impact, but its effects on neck and knee function and cardiac autonomic modulation in sedentary adults remain unclear. This study examined the effects of an eight-week mini-trampoline programme. Twenty sedentary adults were randomised to trampoline training or control. The training group completed supervised sessions three times per week for eight weeks; controls maintained usual activities. Outcomes pre/post included knee muscle strength (primary outcome) and neck strength, cervical and knee range of motion, pain, dynamic balance (Star Excursion Balance Test (SEBT)), and heart rate variability (HRV). Neck strength and pain were significantly better than controls, whereas knee strength increased within the training group without a significant between-group difference. Selected measures of knee and cervical range of motion and selected SEBT outcomes favoured training. HRV indices showed favourable between-group differences: root mean square of successive differences (RMSSD), standard deviation of normal-to-normal intervals (SDNN), and high-frequency power (HF) increased and the low-frequency/high-frequency ratio (LF/HF) decreased. An eight-week mini-trampoline exercise programme was associated with improvements in neck strength, balance, pain, and cardiac autonomic modulation in sedentary adults.
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