Stretches to Try on a Vibration Plate
Written by: Joel Gottehrer

6 Stretches to Try on a Vibration Plate

Just standing on a vibration plate for a few minutes a day can offer significant benefits, from boosting blood flow and supporting lymphatic drainage to improving strength and endurance.1,2 But did you know you can also use a vibrating platform to elevate your stretching routine?

Stretching on a vibration plate can enhance flexibility and range of motion by deepening traditional stretches while helping with muscle recovery, alleviating stiffness, and building strength.3,4,5

Let's look at six types of vibration plate stretches, including how to do them and why they're improved through vibration.

#1 Hamstring Stretch

A hamstring stretch targets the muscles in the back of the thigh. Performing the move on a vibration plate can help engage both the hamstrings and the glutes to build strength while elongating these muscles.6

Standing Hamstring Stretch

A basic hamstring stretch involves standing with your feet flat on the floor—or, in this case, the vibrational platform—and bending forward so your head points toward your toes. You can hold on to the handlebar for stability if needed.

Another option is to have one foot flat on the floor and the other foot arched (heel down, toes up) on the vibration plate about 12 inches in front of you. Slowly bend down and reach for your toes on the arched foot.

Seated Hamstring Stretch

You can also do a seated hamstring stretch. Sit on the floor with your legs together straight out in front of you, with your feet arched and placed on the vibration plate. Slowly reach toward your toes and hold the stretch for a count of 10 to 20.


#2 Quadriceps Stretch

A quadriceps stretch aims to elongate the large muscles in the front of the thigh (the quads). Doing this type of move on a vibration plate can engage the targeted muscles to build strength and possibly improve flexibility.7

Standing Quadriceps Stretch

The classic quad stretch involves standing upright on one leg with the other leg bent as your hand grasps your ankle. Holding onto the handlebar with your other hand for support, maintain your balance while pushing your pelvis forward until you feel your quadriceps in your bent leg lengthening.

#3 Calf Stretch

Calf stretches target the muscles in the lower back side of the legs. There are many ways to stretch the calves. Doing the moves on a vibration plate can boost blood flow to elevate the effectiveness while engaging other leg muscles.8

Front Leg Bent, Back Leg Straight

Start with your feet on the floor, hip-width apart, facing the vibration plate. Step one foot forward and place it on the vibration platform. Holding the handrail or a wall, lean forward slightly so your front knee is bent and your back leg is straight, with your heel pushing down. You should feel the stretch in the calf muscles of the back leg.

#4 Abductor Stretch

Abductors are muscles that move limbs away from the center of the body, including the inner thighs and outer hips. You can use a vibration plate to help stretch these areas and improve range of motion in your lower body.5

Sideways Position with One Leg Bent

Stand to the right side of the vibration plate, about 2 feet away from the platform. Step your left foot onto the platform, keeping your right leg straight and your right foot planted in the starting position. With your left knee bent and your hips pointed back behind you, lean slightly to the left until you feel your right inner thigh engage. Repeat on the other side.

#5 Shoulder Stretch

You can also do upper-body stretches while standing on a vibration plate. This will activate lower-body muscles while sending vibrations up through the rest of the body and boosting blood circulation so oxygen and nutrients make their way to your shoulders and arms.4

Cross-Body Shoulder Stretch

This go-to shoulder stretch targets both the deltoids (large shoulder muscles) and triceps (back of the arms). Stand on the platform with your feet hip-width apart. Bring one arm across your chest, holding it in place with the opposite hand and pushing back with gentle pressure.

Man sitting on a vibration plate

#6 Seated Stretches for Flexibility

You can also do a variety of stretches while sitting on a vibration plate to improve flexibility and help your muscles relax into the move.

Figure-Four Stretch

Sit on the vibration plate with your knees bent and your feet flat on the floor. Cross your right leg, placing your right ankle on your left thigh, then hinge your upper body forward slightly to stretch your glutes and hips.

Butterfly Stretch

Sit on the vibration plate with your legs bent and the soles of your feet facing each other. Gently bend forward so your knees and outer legs move downward. You should feel this stretch in your inner thighs and outer hips.

Tips for Safe and Effective Stretching on a Vibration Plate

Safety is crucial when using a vibration plate. Here's what you can do to get the most out of the benefits of vibration plates while minimizing your risk of injury:

  • Stretch slowly and with control – Static stretches should always be eased into and held with control. Go slowly and avoid overstretching to prevent instability and straining your muscles.
  • Adjust the intensity as needed – Begin with a lower vibrational intensity and adjust as your body gets accustomed to this type of stretching.
  • Warm-up first – Stretching can be part of a warm-up routine, but since the moves are more intense on a vibration plate, you might want to warm up first with dynamic stretches (involving continuous movements and a full range of motion). This can help get your blood flowing and your muscles engaged.3
Man training on a vibration plate

Why Lifepro Vibration Plates Are Perfect for Stretching

Lifepro vibration plates are just the thing for improving flexibility and range of motion. They can also be part of a muscle-recovery routine. You can use them for the vibration plate stretches outlined above (and many more), along with other exercises, such as squats, calf raises, and lunges.

Available at reasonable prices, our premium models are designed with quality and utility in mind. From adjustable settings and varying oscillation styles to handrails and LED displays with multiple modes, our feature-rich vibration platforms suit every lifestyle, fitness level, and wellness goal.

Our Lifepro vibration plate comparison can help you choose the best one for your needs, budget, and preferences.

 

Sources:

  1. Journal of Clinical Medicine. Impacts of Whole-Body Vibration on Muscle Strength, Power, and Endurance in Older Adults: A Systematic Review and Meta-Analysis. https://www.mdpi.com/2077-0383/12/13/4467
  2. Journal of Clinical Medicine. The Clinical Utility of Whole Body Vibration: A Review of the Different Types and Dosing for Application in Metabolic Diseases. https://pmc.ncbi.nlm.nih.gov/articles/PMC11396361/
  3. Journal of Sport and Health Science. The merit of superimposed vibration for flexibility and passive stiffness: A systematic review with multilevel meta-analysis. https://www.sciencedirect.com/science/article/pii/S2095254625000110
  4. Sports. Acute and Long-Term Effects of Stretching with Whole-Body Vibration on Young's Modulus of the Soleus Muscle Measured Using Shear Wave Elastography. https://www.mdpi.com/2075-4663/12/6/165
  5. Medicine and Science in Sports and Exercise. Vibration Platform Stretching Increases ROM Acutely, With No Long-term Effect In Junior Olympic Women's Gymnasts. https://www.researchgate.net/publication/342811872
  6. Healthcare (Basel). Effectiveness of Whole-Body Vibration Training to Improve Muscle Strength and Physical Performance in Older Adults: Prospective, Single-Blinded, Randomized Controlled Trial. https://pmc.ncbi.nlm.nih.gov/articles/PMC8226869/
  7. Frontiers in Sports and Active Living. Beyond physiology: Acute effects of side-alternating whole-body vibration on well-being, flexibility, balance, and cognition using a light and portable platform A randomized controlled trial. https://www.frontiersin.org/journals/sports-and-active-living/articles/10.3389/fspor.2023.1090119/full
  8. Physical Therapy in Sport. Whole-body vibration and stretching enhances dorsiflexion range of motion in individuals with chronic ankle instability. https://www.sciencedirect.com/science/article/abs/pii/S1466853X20301346
Joel Gottehrer

AUTHOR

Joel Gottehrer

Joel Gottehrer is the Co-Founder of Lifepro Fitness and has dedicated his life to helping people transform theirs. With over 12 years of experience in the fitness industry as a personal trainer and owner of two personal training studios, Joel has a wealth of knowledge when it comes to helping transform lives. After suffering from physical injuries, Joel and his business partner, Abraham Brach, came together with a common goal to alleviate the pain caused by their injuries.

They continued to find themselves disappointed with the results stemming from various products promising to relieve their pain, and with that – Lifepro Fitness was born. Joel's mission is to have a positive impact on millions of lives with the Lifepro brand. Whether it's finding new and innovative ways to help people recover from injuries or developing products to improve overall wellness, Joel is always looking for ways to push the boundaries. Thanks to his commitment to help people live their lives free of pain, Lifepro has been able to do this for thousands of people since its founding in 2017.