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Whole Body Vibration Exercises for Improved Flexibility

25th March 2015
wbv flexibility exercises

Whole body vibration exercises can do more for your body than strengthen your muscles and improve your balance. By choosing the proper parameters (frequency, G-force and amplitude) and the right exercises, you can build a leaner and stronger body in a shorter time, while improving your balance, coordination and flexibility.

Of all these benefits of vibration training, in today’s article we’ll discuss the last one and we’ll take a look at some exercises that can be done on a WBV platform for increasing the flexibility of muscles and joints and improving the range of motion.

Whole body vibration circuit for more flexible muscles

1. Low back side bending

Stand on the platform with your feet at #2 and set the frequency to 12Hz. Extend your arms overhead and lock the hands. Without twisting your upper body, bend to the left side, slowly, keeping the core muscles engaged.

Hold for 1 second then return to the upright position and bend to the right side, as slow as you can and without rotating the trunk. Repeat the exercise for 1 minute. This movement is effective for improving the flexibility of your waist.

2. Cat and camelback stretch

For more flexible back and shoulder muscles, try the cat and camel stretch. Kneel in front of the vibration machine and place your hands on the platform at #2. Slightly bend the elbows and arch your lower back, allowing the pelvis to drop. Hold for 2-3 seconds, then round your back with slow movements, extending the arms and keeping the knees bent.

Do the exercise with gentle and slow movements, to feel the stretch in the target muscles, but don’t force the back if you’re not that flexible yet. Your lower, middle and upper spine should feel comfortable, not painful, during this exercise. Repeat the stretch 8 times, at a frequency of 10-12Hz.

3. Prayer stretch

Start in the same position as before but extend your arms and place them on the platform, palms facing down. Set the machine to 10-12Hz and drop your head, so that the arms, neck and back are aligned. Maintain the position for 1 minute, stretching the upper back muscles, shoulders and chest muscles. Your forearms will get a nice workout as well.

4. Assisted hamstring stretch

Stand on the vibration platform with feet at #1 and set the frequency to 12-15Hz. Keeping the legs extended, place your hands on the machine’s handles for balance and bend forward, bringing your chest towards the knees. Avoid rounding the back and don’t bring the head too low. Maintain the position for 1 minute.

5. Quadriceps stretch

Stand on the platform with feet at #1 and hold the handles with your hands, to maintain balance during the exercise. Stand on one foot and grab the ankle of the other foot with your hand, stretching the leg behind you. Pull the heel towards your bottom so as to feel the stretch in the front of the thigh, and hold the position for 30 seconds. Repeat on the other side.

For more exercises, visit our Support site or Pinterest collection of Hypervibe moves, and don’t forget to join our Facebook community.

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