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Vibration Exercise Guide

Vibration exercise can be simply considered as physical exercise incorporated with vibration. The rapidly repeated muscle contraction induced by vibration makes it much more effective in exercising your muscles, tendons, ligaments, bones and nerves. The enhanced peripheral circulation further enhance the effectiveness.

On a vertical motion whole-body vibration plate, due to the design of the machine, only 4 exercise poses can practically utilize the vibration stimulation.

These poses are also the most fundamental exercise poses to enhance our balance and core strength. They are easy to perform.

Other exercise poses may not effectively utilize the vibration on a whole-body vibration plate.

Using resistance bands for upper body exercise does not actually utilize the vibration movement, because the elastic resistance bands and your flexible body absorb most vibration motion before it get to your arms.

Calf Raise

calf raise exercise

Calf raise is the most effective on a vibration plate, because obviously the vibration motion is first transferred to your feet. Calf raise exercise strengthens your foot muscles, calf and the connected tendons, protecting these tissues from injury and enhancing the balance.

People with diabetes or spinal injury reported calf raise exercises on a VT003F vibration plate great ease their feet nerve pain.

You can hold a pair of dumbbells to increase the intensity to achieve enhanced results.

You can also perform single foot calf raise for balance training.


vibration exercise deadlift

Performing squat exercise on a vibration plate, you can effectively work your leg muscles without much impact to your knee joint.

The wear on joint cartilage is minimum compared to regular walk. This is an important advantage of vibration exercise over regular exercise.

You can hold a pair of dumbbells to increase the muscle contraction intensity.

As you work your leg muscles and connecting tissues on a vibration plate, you can also perform other dumbbell exercises for an enhanced overall body muscle training.

Heavy duty resistant bands like a X3-bar system works well with squat pose on a vibration plate for maximizing the stimulation on muscles and bones.

You can perform one foot squat to enhance the exercise and balance.

Eccentric squat is much more effective on a vibration plate.

Do not stick your knees over your toes.



Performing deadlift on a vibration plate, you can introduce some vibration to your lower back muscles when you hold your leg, pelvic and back muscle all tight.

It is very important to hold your back straight to avoid improper stress to your lumbar spine.

Using deadlift on a vibration plate can help ease lower back pain and enhance the lower back muscle, providing improved support on lumbar spine.

You can perform deadlift with or without holding a weight, depending on your condition. Holding a pair of dumbbells can help you maintain the correct pose, and allow more vibration transmitted to your low back muscle.


You can effectively enhance your up body muscle strength by doing pushups on a vibration plate.

By adjusting your hand position and angle, you can exercise your triceps, chest muscles, should muscles and back muscles.


the essence The essence of vibration exercise is to utilize vibration stimulation to induce fast pace skeletal muscle contraction.
the approach Vibration exercise pose should be designed to allow vibration movement to effectively stretch the target skeletal muscle, along the muscle's length direction, maximizing muscle's stretch reflex response.

The strength exercise, balance exercise and stretch exercise are all still or slow-motion nature. Such nature is changed when vibration is incorporated in the exercise.

The fast movement can cause impact on your knee joint. You should always keep your knee bent to adjust or avoid the impact on your bones and cartilage discs.

Be aware

Adding vibration to a physical exercise can make the exercise more effective due to the fast pace repetitive muscle contraction and the impact of extra G-force.

On the other hand, the repetitive movement and the extra G-force can also amplify the negative results if the exercise pose or the vibration movement is wrongly designed.

Although all kinds of body movements are the results of skeletal muscle contraction, some movements are not well supported by the design of our musculoskeletal structure.

[example] Lateral and twist movements on knee joint are not well supported by the muscle groups connected to the knee joint. Without muscle support, the movement can injure the ligaments and wear the bone cartilages. Lateral and twist movements on knee joint should be avoided by adjusting the pose, in a way that the movement is supported by the muscles connect to the knee joint.

Warning - Lateral Oscillation
horizontal impact on knee joint
lateral oscillation

Some mixed motion vibration plates are designed with lateral oscillation motion. We believe using a lateral oscillation is harmful to knee joint. It causes the wear and tear between the patella (kneecap) and femur trochlear groove. It also stresses the knee ligaments (LCL, MCL, ACL and PCL) in a wrong way and can cause damage.

The musculoskeletal structure of our legs is designed for making up-and-down and forth-and-back movement. Left-and-right lateral movement on our knee joints is against their designed structure. This kind of posture should be avoided in our daily physical activities, let alone doing it on a repetitive motion vibration plate.

Lateral oscillation does NOT induce skeletal muscle contraction.

Always bent your knees when you are on a vibration plate.

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