Wide Legged Stance
The benefit of Wide Legged Stance: Great for the elderly, overweight, those new to Vibration Therapy and to warm up and cool down after exercise. Getting into position:
- Place the feet parallel on both sides of machine with heals turned slightly outward.
- The further apart the feet, the greater the oscillation.
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Squat
The benefit of squat position: This stance is great for strengthening and increasing blood flow to the feet, knees, quadriceps and lower extremities. Getting into position:
- Keep feet parallel with the sides of the platform, about hip width apart.
- Bend the knees keeping them in line with 2nd and 3rd toes.
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Deep Squat
Benefit of deep squat position: This advanced position is beneficial for strengthening and increasing blood flow to the knees, quadriceps and lower extremities. Getting into position:
- Place both feet parallel on the platform.
- Lengthen through the spine, shoulders back, chest forward and chin parallel to the floor.
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Quadricep Stretch
The benefits of the Quadricep Stretch: Beneficial for strengthening the standing leg. Promotes flexibility and blood flow to the feet, ankles and calves. Helps improve balance. Getting into position:
- Keep the knees even and draw up through the abdomen.
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One-Legged Stance
The benefits of One-legged Stance: Great leg strengthener, promotes balance and focus and opens up the hips. Getting into position:
- Always place the foot above or below the knee.
- Keep hips even and rotate knee out to the side.
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Deep Lunge
The benefits of the Deep Lunge: Strengthens the quadriceps of both legs, working into psoas muscles (these lie behind the abdominal contents, running from the lumbar spine to the inner thighs near the hip joints) and increases hamstring flexibility. Can be done holding the handles for balance. Getting into position:
- Keep the front knee on top or behind the ankle.
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One-Legged Side Stance
Benefits of One-Legged Side Stance: This advanced pose stretches the inner abductor and groin while strengthening the standing leg. Works into the inner thigh and the liver meridian. Getting into position:
- Tucking the tailbone under, lengthen through the spine as you take the leg out to the side
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Kneeling Shoulder Stretch
The benefits of Kneeling Shoulder Stretch: External rotation of the shoulder for releasing tension and stretching underarms, sides & back of torso. Getting into position:
- Lengthen across the shoulder blades.
Tuck the chin under so the spine is straight up the neck to top of the head.
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Advanced Push Up
The benefits of the Advanced Push Up: Strengthens & tones the abdominal region and the whole upper body; biceps, triceps & pectorals. This pose can be performed with knees on the floor. Getting into position:
- Place hands directly underneath shoulders & draw up through the abdominal muscles.
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Back Strengthener
The benefits of the Back Strengthener position: A good foundation posture; strengthens the whole back & arms, releasing tension in the shoulders. Getting into position:
- Place feet slightly pigeon-toed, directly under the hips; can be done with knees slightly bent.
- Tilt the pelvis forward, lengthen through the spine, tuck the chin under for alignment.
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Lower Back Extension
The benefits of the Lower Back Extension: This advanced energising pose opens up the lower back and is strengthening for the arms and upper body. Getting into position:
- Bring the chest forward and shoulders back, draw up through the inner thighs and buttocks. Look straight ahead.
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Shoulder Stretch
The benefits of the Shoulder Stretch position: This is a resting posture for the heart while activating the lymphatic system. Opens the shoulders and lengthens the hamstrings. Getting into position:
- Stand with feet hip width apart and slightly pigeon toed.
- Tilt the pelvis forward taking the chest towards the thighs.
- Can be done with knees bent.
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Sitting Gluteal Stretch
Benefits of the Sitting Gluteal Stretch: Promotes flexibility in the inner abductors and draws oxygenated blood to the pelvic area. Massages into the buttocks and thighs, stimulating the fat cells; working the cellulite. Getting into position:
- Tuck the chin under, relax the neck and shoulders.
- Allow the weight of the body to take you into the stretch. |
Sitting Forward Bend
The benefits of Sitting Forward Bend: Activates the stomach meridians, and takes oxygenated blood to the pelvic region. Promotes flexibility in the hamstrings, gluteal muscles & lower back. Getting into position:
- Dorsi-flex the feet.
- Tilt the pelvis forward, lengthen through the spine.
- Take the chest towards the thighs.
- Can be done with knees bent.
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Tricep Curl
Benefit of Tricep Curl: Strengthening for the triceps, biceps, pectoral and deltoid muscles, opening up the front of the body. Getting into position:
- Feet hip width apart and slightly pigeon toed.
- Keep the chin parallel to the floor, gazing straight ahead.
- Can be done in an active posture, raising and lowering the hips.
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Advanced Tricep Curl
The benefits of the Advanced Tricep Curl posture: A dynamic posture, strengthening for the whole body. Opening up the chest, working deep into the shoulders. Getting into position:
- Lengthen through the inner thighs and buttocks, take the head back if it feels comfortable with the neck otherwise tuck the chin under slightly, gazing straight ahead.
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Neck Release
The benefits of the Neck Release posture: A restorative pose, quietening the mind, relaxes the heart and is a cooling posture. Activates the lymphatic system and works the hamstrings. Getting into posititon:
- Hands at least shoulder width apart with feet, hip width apart
- Relax the neck and take the top of the head toward the floor.
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Abdominal Strengthener
The benefits of the Abdominal Strengthener posture: Improves balance, tones and strengthens the abdominial muscles and lower back. Getting into position:
- Start with the feet on the floor and slowly raise the legs, thighs either side of the central bar
- Chest forward, shoulders back, keeping the lower back straight.
- Can be done holding the handles for extra support.
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Gentle Push Up
The benefits of the Gentle Push Up posture: Strengthens the upper body; the triceps, chest and pectoral muscles and helps create flexibility in the wrists. Getting into position:
- Keep the elbows tucked in towards the side of the body.
- Can be done with feet raised or on the floor.
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Gluteal Stretch
The benefits of the Gluteal Stretch: This pose is the cellulite buster - stimulating the thighs and buttocks. Promotes flexibility in the hamstrings, hips and muscles. Getting into position:
- Draw the foot in towards the groin to reduce rotation of the knee joint. Use a blanket under the knee of the extended leg.
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Hip Raise
The benefits of the Hip Raise: Strengthens the back and opens the chest and sternum, stimulating the thyroid and parathyroid glands. Lengthens the front of the body, activating the lung meridian. Getting into position:
- Keep the nexk straight and shoulders relaxed.
- Draw up through the inner thighs and buttocks.
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Calf Massage
The Benefits of Calf Massage: Great after a run or after standing up for long periods. Soothes tired feet and legs and helps improve circulation to the lower extremeties. Getting into position:
- Allow the upper body to relax and feel the grounding of this posture.
- Lengthen the back of the neck along the floor.
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Reverse Push Up
The benefits if Reverse Push Up: This strong pose strengthens the core of the body, developing power and mobility in the wrists. It contracts the abdominal and oblique muscles and tones the arms. Promotes flexibility and blood flow into the toes and ankles. Getting into position:
- Spread the fingers wide apart, keep the hands directly underneath the shoulders.
- Elbows straight, look towards the floor.
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Deep Forward Bend
The benefits of the Deep Forward Bend posture: An advanced posture, this will help to lenghten the hamstrings, gluteal muscles and lower back. Getting into position:
- Feet hip width apart, lengthen through the spine, tuck the chin under.
- Relax the head and neck towards the floor and neck.
- Bend the knees if you need to take care of the lower back.
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