The content on this website is not intended to substitute for professional medical advice, so before attempting any physical activity with a vibration machine, please consult with your physician.
Stand on Platform
Especially if you're new to vibration plate exercises, you'll want to get accustomed to the vibrating plate. Turn it on a low frequency, and simply stand with the feet parallel about a foot apart. Slightly bend your knees, but avoid going into a squat just yet.
With one hand on the hip, use the other for balance by grabbing the handlebars or a chair or wall. Keep one foot planted on the platform, and lift the other slightly in front of you. Keep your leg straight and extend it to the side. Bring it back down to the starting position, and repeat about seven or eight times. Then switch legs and do the same.
Stand straight with the feet planted on the platform. Extend the arms straight out to the sides so they are at a 90-degree angle with your body. Move your arms in a circular, clockwise motion to form a circle with a diameter of about a foot. Make about ten circles (repetitions), and then reverse the motion so you're moving your arms in a counterclockwise direction for another 10 reps.
Stand straight up, and slowly bend forward to touch your toes (or get as close as you can). Slowly straighten your body again, raising your hands over your head to 'reach for the sky,' so to speak. Repeat a few times to stretch out the calves and hamstrings.