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Warm-up Movements

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.

Stand on Platform

Before you begin an exercise regimen, take a little time to get used to the machine. Stand on the platform with the feet parallel about a foot apart and with the knees bent slightly. Start on a low frequency and amplitude as you get acclimated to the machine.

Leg Raises

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.

Arm Circles

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. You should resemble a letter "t". Move your arms in a circular, forward motion to form a circle. You'll want to make the circle about a foot in diameter. Make ten circles (repetitions), and then reverse the motion so you're moving your arms in a backward direction for another 10 reps.

Calves/Hamstrings Stretch

This exercise can be done on or next to the vibration machine. 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,' standing on your toes. Repeat between five and ten times to stretch out the calves and hamstrings.