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5 Whole Body Vibration Moves for Better Posture

25th August 2014
whole body vibration moves for better posture

The health benefits of exercising regularly can be compromised by sitting for prolonged intervals, as well as by maintaining an improper posture while working at your desk, walking or driving.

Sitting and standing with proper posture can make you look and feel better in an instant, and can prevent issues like lower back pain, neck pain, muscle cramps and tightness, joint stiffness, and circulation problems. A good posture means that your muscles and joints are properly aligned and supported, and this allows you to perform your daily activities more efficiently and without accusing pain or stiffness.

The good news is that you can correct your posture with simple stretches and basic exercises that can be performed at home or the office, using only your bodyweight or fitness devices like a whole body vibration machine. Given below is a routine you can perform on your Hypervibe machine for relaxing your body, relieving the tension and strengthening your muscles in order to improve posture.

Perform these whole body vibration exercises daily or at least 2-3 times per week, for 10-15 minutes per session, and don’t forget to breathe and to take breaks if your fitness level doesn’t allow you to do all the moves in a row.

1. Planks

Keep your back and arms straight, palms on the platform and weight balanced evenly between your hands and toes. Hold this position for 30-60 seconds. Try not to let your hips drop or rise and breathe normally. If your fitness level doesn’t allow you to perform the classical plank, try the modified version.

2.Side bends

Stand with your feet on the platform, knees slightly bent, and extend your arms overhead. Without moving your lower body, lift up and out of your rib cage and bend to the right side, hold for 4-5 seconds and return to the starting position. Bend to the opposite side and repeat for 1 minute.  Do your best to bend from your waist, without moving the hips.

3. Bridge

Lie with your back on the floor, arms at sides and knees bent, feet on the platform. Press into the heels and lift the hips off the floor, toward the ceiling. Squeeze the glutes and maintain this position for 30-60 seconds, breathing normally. Don’t let your butt touch the ground and keep the core muscles contracted as well.

4. Pelvic tilt

Start in the standing position, with feet apart and knees slightly bent, and hold on to the machine’s handles. Engage your core muscles and bring your pelvis forward without. Keep the back straight and maintain this position for 30 seconds, breathing normally. Return to the starting position and repeat for another 30 seconds.

pelvic tilt

5. Cat camel

Kneel in front of the machine and place your palms on the platform. Keeping your arms straight, round your back, tuck in the belly and bring the pelvis forward.

If you’re new to whole body vibration and want to learn more about this form of physical activity, check our series of in-depth articles on vibration training, and read about the benefits of vibration machine exercises here.

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