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Deep Stretching

Medical Disclaimer: The content on this website is not intended to substitute for professional medical advice. Do not use while pregnant or if you may become pregnant. Each individual is unique, so regardless of your fitness or health level, you should contact and meet with a physician to ensure vibration training is safe for you to use.

For each of the following stretches, make sure that the vibration machine is turned off as to avoid any potential injury. You may modify any of the stretches as needed; modifications like increasing or decreasing the angle of the stretch or it’s duration will provide you with simple change for improved results.

Shin Stretch

While facing away from the plate, stand about a foot away from the vibration platform with your legs slightly bent. Then, while standing, raise and bring your foot back towards the plate, placing your toes pointing downwards onto the platform. Hold this position for about ten seconds, and then perform the same stretch with the opposite leg.


Adductor Stretch

While standing perpendicular to the machine, place your foot closest to the plate flat on it, with your toes facing the main support frame. With your back arched and hands on your hips, bend your opposite leg until you feel a good stretch. Hold the position for ten seconds, then switch feet.


Quadricep Stretch

Sit on the plate, with one part of your leg, from your buttocks to your knee, laying on the plate and the remainder of the leg, from the knee down, hanging over the side of the plate. Keep the toes of that leg pointing upward, with the heel facing the ground. Place the other leg behind you, at a 90 degree angle, and have that leg on the ground, with your toes pointing towards the ground. Hold this stretch for 10-15 seconds, then switch legs. (Make sure to keep your back arched, hand at your hips, and head facing forward).


Back Stretch

Sit on the plate, with your legs spread wide, bent, and your feet flat on the ground. Bend forward and have your arms fully extended, with your hands placed flat on the ground and your head facing downward. Hold this stretch for 10-15 seconds.


Back Extension Stretch

Place your stomach on the plate and lay flat on the platform. Put your arms to your side, with your thumbs facing your body, and your palms facing upward. Make sure to keep your toes pointed straight backwards, while keeping your entire body straight. Now slightly bring your head upwards, and hold this position for 10-15 seconds. This position is also known as the “superman” stretch, so use that image to help you keep this position.


Cervical Stretch

Sit on the plate, with your shoulders arched back and your head facing forward. Place one of your arms on the side of the plate, with your finger tips pressed against the side of the plate; place your other hand on the side of your head, and pulling it slightly towards that side, the side opposite to the arms that is on the side of the plate. Hold this stretch for ten seconds, and then switch hand and head positioning.


Arm Stretch

Sit slightly in front of the vibration platform, with your arms behind you, firmly gripping the top of the plate. Have your legs bent and feet flat on the ground, and hold this position for 10-15 seconds.


Deltoid Stretch

Place your knees and legs on the ground, with your body positioned perpendicular to the plate. Bend forward towards the ground, and place one of your arms across the plate, with your hand gripping the top of the plate. Your body should be position where one arm is placed on the ground, and the other is on the plate; leaving your chest open and facing the ground. Hold this position for 10-15 seconds, then switch arms and body positing for the corresponding arm.


Shoulder Stretch

Have your knees and legs placed on the ground, with your body positioned perpendicular to the plate. Bend forward towards the ground, and place your arm that is furthest from the platform across the vibration plate where it crosses your body, with your hand gripping the top of the plate. Your body should be position where one arm is placed on the ground, and the other crosses your body and is on the plate. Hold this position for 10-15 seconds, then switch arms and body positioning for the corresponding arm.


Triceps Stretch

Have your knees and legs placed on the ground, with your body positioned directly in front of the vibration plate. Place your elbows on the plate and bend forward, while your knees are bent on the ground and head facing the plate, and bring your hands back and touch your shoulders. You may bend as far forward as you would like, adjusting to whatever stretch intensity would like. Hold this position for 10-15 seconds, making sure to keep both elbows level on the plate.


Lats Stretch

In the same manner as the triceps stretch, have your knees bent on the ground, with your body and head positioned directly in front of the vibration platform. Place your arms across the length of the plate, and grip your hand to the top of the platform. Lower your head to the point where it is barely off the grand, and make sure to keep your back straight. Hold this position for 10-15 seconds.


Pectoral Stretch

Have your knees bent and legs flat on the ground, with your head and shoulders positioned perpendicularly to the platform. Place your arms on the plate with your elbows held at a 90 degree angle; make sure to firmly grip the edge on the plate with your hands. Bend forward, with your legs from the knee downward still flat, until you have reached your desired stretch intensity. Hold this position for 10-15 seconds, then switch arms and repeat.