Vibration plates are used in fitness and health care settings to boost the effects of several types of training, including balance exercises. You can sit, stand or lie on the vibration plate using different vibration settings to stimulate muscle activity. Although vibration may not cause you to burn more calories, studies have shown encouraging results in using vibration plates to boost the results of balance training exercises, according to the Mayo Clinic website. Try these balance exercises on a vibration plate for 30 to 60 seconds each.
Flamingo
Stand on the vibrating plate with one hand on the stabilizer bar. Kick one foot back to your seat, catching your foot in your hand. If you cannot grasp your foot with your hand, loop a yoga strap around your foot to create a handle. Keep both knees lined up with each other. Breathe easily as you maintain this position for up to one minute, and then switch legs. This exercise improves single leg balance while stretching your quadriceps, according to the OSCI Stadium owner's manual.
Single Leg Extension
This exercise can help you increase the length of your walking stride. While holding onto the stabilizer bar, extend your right leg in front of you, about a foot above your machine standing plate. Keep both legs as straight as possible as you balance here for up to one minute, and then switch legs. Work toward lifting your leg higher as you continue to practice this position.
Assisted Warrior
Place both hands on the stabilizer bar, and step back so your arms are extended forward. Shift back into your hips to create a tabletop position with your back. Look down, keeping your neck aligned with your spine. You should feel a stretch in your hamstrings, calves and glutes, according to the Power Plate company. Try lifting your right leg behind you to add a balance component to this exercise. Hold your position for up to one minute, and then switch legs.
Kneeling Warrior
Kneel on all fours on your vibration plate, drawing your navel in to create a flat back. Reach your right arm forward, so it is level with your back. Extend your left leg behind you, creating one long line from finger tips to toes. Keep your neck in line with your spine. Breathe with you maintain this position for up to one minute, and then switch your arms and legs.
Considerations
Check with your doctor before adding exercises on vibration plates to your routine. Although the balance movements may not seem dangerous, vibration is not appropriate for all exercisers. Avoid this type of training if you have recently had surgery, have sutures, are pregnant or have a pacemaker or artificial joint.
Member Comments