Vibration-assisted Exercise

Lower Body Exercises

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Squat

Squat is our top recommended exercise to perform on a linear vibration plate. Vibration-assisted squats can train the muscles surrounding the knee joint more effectively.

for core strength & stability

Squat is a core exercise that builds lower body strength, stability, mobility and flexibility for muscles and bones, providing protection and enhanced functionality of our knee joints.

When performed correctly, squat on our vibration plates usually do not cause harmful impact or wear to the knee joints.

However, improper form, such as allowing the knees to extend beyond the toes or excessive inward knee movement (valgus collapse), can increase strain on the knee joint and potentially lead to wear or injury over time.

Seniors should perform shallow squats to reduce exercise intensity and avoid extending the knees beyond the toes for less strain on the knee joints.

Holding on a stable handrail for balance if needed.

Deadlift

Deadlift engages multiple muscles groups for our core body strength, especially for our lower back muscles and muscles around the hips. Deadlift is suited to perform on our linear vibration plates.

for osteoporosis @ vertebrae

Be sure to hold your back straight to avoid over stress to your lumbar spine.

When performing a deadlift on a vibration plate, some of the vibration movement is absorbed by your legs before it reaches your lower back. To maximize the effectiveness, keep your legs and pelvis tightly engaged, and press your heels against the vibration plate to allow more vibration movement to transfer up to your lower back.

Concentrating your mind to feel the muscles contractions on your lower back muscles, adjusting your pose and movement to enhance the muscle contractions.

Vibration-assisted deadlift exercise can effectively alleviate lower back pain and improve the muscle quality. The muscle activity stimulates vertebral growth, while stronger back muscles offer better support and protection to your lumbar spine.

Individuals with osteoporosis are most susceptible to vertebral compression fractures. Vibration-assisted deadlift exercise offers an effective solution for strengthening the spine and reducing fracture risk.

If your physical condition allows, you may carry some weight, like a pair of dumbbells, for enhanced effectiveness.

Lunge

Lunge exercise trains your gluteal muscles and thigh muscles, much more effectively if performed on a linear vibration plate.

for osteoporosis @ femoral neck

The lunge exercise targets the posterior hip muscles, anterior thigh muscles, and hamstrings, all of which connect the femur to the pelvis. The contraction force stimulates the growth of femur. Individuals with osteoporosis can use this exercise to strengthen their femoral neck. The enhanced muscles around the hip also provide better support and protection to the vulnerable femoral neck.

The lunge exercise may be too challenging for seniors and individuals with limited physical strength. L-squat can be used to effectively work the same muscle groups but requires less physical strength. Both exercises can achieve high effectiveness when performed on a linear vibration plate.

Hip muscles play a crucial role in stabilizing the pelvis and lower body, as well as supporting and protecting our vulnerable femoral neck. However, our daily activities usually don’t provide enough level of exercise for these muscles. Vibration-assisted lunge exercise offers an efficient and effective way to target and strengthen the hip muscles and thigh muscles.

Single-leg Squat

Single-leg exercise, like single-leg squat, calf-raise and tiptoe not only enhance strength training more aggressively, but also add concentrations to balance and stability stability, improving neuromuscular functionality.

Vibration movements add more challenges to single-leg exercises, leading to enhanced results.

Holding onto a handrail for balance and safety.

Calf-raise & Tiptoe

Calf-raise and the tiptoe are the most effective exercises to perform on a linear vibration plate. The results are revolutionary.

for lymphedema & peripheral neuropathy

These two exercise effectively exercise calf muscles, intrinsic foot muscles, and plantar muscles.

In addition to strengthening lower leg muscles and foot muscles, vibration-assisted calf-raise and tiptoe effectively promotes circulation by creating an efficient skeletal muscle pump effect, which enhances venous return and lymphatic drainage in the lower limbs.

For individuals with lower leg lymphedema or peripheral neuropathy, performing vibration-assisted calf-raise and tiptoe can result in immediate relief and, with persistent practice, lead to lasting improvement.

Calf-Raise vs Tiptoe

Calf-raise and tiptoe are two different type of exercises. They are different poses and work different muscles.

Calf-raise mainly concentrates on working calf muscles, while tiptoe more concentrates on working foot intrinsic muscles.

Performing calf-raise, you naturally lift your heels. Your toes slightly press again the vibration plate just to keep the balance. The tension is mostly on your calf muscles.

Performing tiptoe, you raise your heels with your toes pressing hard against the vibration plate. You may spread your toes so to get the muscles on every digit trained.

Foot muscle training is often overlooked. We don't usually get much exercise on our foot muscles in our daily activities, especially when we wear comfortable shoes.

Foot muscles training is important for balance and prevent foot deformation.

Hamstring Stretch

The additions muscle contractions induced by vibrations greatly enhances the effectiveness of hamstring stretch.

Hamstring stretch only only improves flexibility and muscle strength, but also help reduce risk of muscle straining injury, and help maintain better posture.

Hip Flexor Stretch

The additions muscle contractions induced by vibrations greatly enhances the effectiveness of hamstring stretch.

Core flexibility

Hip flexor stretch improves the range of motion, advance athletic performance, but also help relieve the lower back pain.

Upper Body Exercises

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Push-up

You can enhance your upper body muscle strength by doing push-up on a vibration plate.

Less repetition more efficiency

Push-up mainly works your chest muscles and triceps. By adjusting your hands and arm position and angle, you can also exercise your shoulder muscles and back muscles.

Just like with plank posture, your lower body is mainly horizontal in a push-up posture, vibration does not actually transmit to the lower body muscles on a full push-up posture.

If a full push-up is too hard for you, you can do half-push-up. So that you can do more repetitions and allow vibration to work your chest muscles and triceps for a longer period of time, for therapeutic purpose.

Dip

Reverse push-up works your triceps and upper-back muscles. Performing reverse push-up on a vibration plate is more effective.

Less repetition more efficiency

If it is too hard, you can set the vibration plate on the floor, and you may rest your hips on the floor, but still push the vibration plate with your arm as much as you can to produce muscle contractions.

To make it more easier, you can do isometric dip exercise. Vibration will make it a dynamic exercise and increase the effectiveness.

Dip exercise on a vibration plate can also help your relax your tense neck and back muscles (trapezius and rhomboids).

Plank

Through plank exercise, you can introduce vibration to your waist muscles, abdominal muscles, and upper back muscles.

adding dynamics to isometric exercise

Vibration stimulation changes the isometric exercise nature of plank. The fast pace muscle contraction makes plank exercise more efficient and effective.

Half-plank does not require strong core strength. Therefore you can hold the posture for a longer period of time and allow vibration to work your upper back muscles sufficiently. On a full plank posture, because the lower body are mainly horizontal, vibration does not actually transmit to the lower body muscles. In another words, your lower body muscles are not vibrated.

Improved muscle condition and circulation can help ease your muscle pain between the shoulder blades.

Relax your lower back muscles so the vibration can be more concentrated to your upper back muscles. Feel the contraction, and adjust the distance between the elbows to allow more vibration to work on your rhomboid muscles.

V-sit

V-sit exercise targets all your abdominal muscles. Strong abdominal muscle improves core strength and balance.

underrated core exercise

Abdominal muscle contraction pulls rib cage, producing mechanical stimulation needed for rib bone growth.

Vibration stimulation changes the nature of V-sit from isometric exercise to dynamic exercise. The fast pace muscle contraction makes V-sit more efficient and effective.

V-sit is challenging and intensive for beginners. If it is too hard, you can do it with your legs bent.

Concentrate your mind on your abdominal muscles, adjust the posture to introduce more vibration stimulation for abdominal muscle contractions.

High Resistance Training

For advanced training, you may add resistance for your vibration-assisted exercise, like using additional weight or resistent band to achieve enhanced results.

Deadlift and squat are well suited for high resistance exercise on a linear vibration plate to achieve advanced results. They are also suited for HIIT workouts.

X3 Bar resistance band workouts are well suited on a VT007 linear vibration plate.

Eye-closed

Without visual input, we force our body to rely on other senses like proprioception, vestibular feedback (balance from the inner ear), and tactile sensations, to keep our balance and stability.

Eye-closed squat, calf-raise and tiptoe, can better train our nerve and muscle reflexes for our instinctive balance and stability control and motor skills, which could potentially be beneficial for individuals with Parkinson's, cerebral palsy (CP), and other neurological conditions.

Vibration movements add more challenges to closed-eye exercises, leading to revolutionary results.

Holding onto a handrail for balance and safety.