Falls are one of the most significant causes of death and injury for seniors. Yet many of these falls can be prevented with balance exercises that strengthen muscles and improve flexibility. A good quality whole body vibration plate can help make this exercise easy and simple.
Recommended settings: Program 6, or Program 0 and use the rotary knob for speeds between 15-30 for stretching and flexibility exercises, and between 2-10 for strengthening exercises.
Exercises for Balance, Flexibility and Strength
Exercise 1: One Leg Quad Stretch
Stand on the plate and hold handle with one hand.
Lift one leg and hold onto the foot with your hand and hold.
Count to 10 slowly and switch legs.
The goal of this exercise is to practice balance safely and improve flexibility in each leg.
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- 1 Set
- 2 Repetitions
- 10 Second Rest
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Exercise 2: One Leg Hamstring Stretch
Stand with one leg on the plate and one leg on the floor in front of the plate. Hold the handle with both hands in a comfortable position.
Slowly bend down until you feel a stretch in your hamstring and glutes in the leg resting on the plate.
Count to 10 slowly and switch legs.
The goal of this exercise is to improve flexibility and practice different positions that can increase balance.
More detail and video for hamstring stretch vibration plate exercise.
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- 1 Set
- 2 Repetitions
- 10 Second Rest
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Exercise 3, Step 1: Squats
Stand on the plate with feet shoulder width apart, or wherever is comfortable for the intensity desired.
Hold onto the bar at a comfortable position. Prepare to bend legs slowly.
Exercise 3 Step 2: Squats
Slowly bend at the knees as low as you can. Then slowly stand back up.
As an option, you can hold a low squat for a count of 10 before slowly standing up again.
The goal of this exercise is to strengthen knees, quads, and glutes, while at the same time helping the body adjust to different positions required for good balance.
More detail: Squats vibration plate exercises
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- 3 Sets
- 10 Repetitions
- 30 Second Rest
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Hamstring Stretch
Squats
Exercise 4, Step 1: Calf Raises
Stand with the front part of your feet on the edge of the platform.
Slowly raise your heels well above the edge of the platform.
Hold this low position for a count of 10.
The goal of this exercise is to both increase flexibility and range of motion in the calf, as well as increase strength and adjustments needed for good balance.
Exercise 4 Step 2: Calf Raises-Lower down
Slowly lower your heels down below the edge of the platform. Hold for a count of 10.
Then raise heels back up to the top position.
More detail: Calf raises with vibration plate exercises
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- 3 Sets
- 10 Repetitions
- 30 Second Rest
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Advanced Balance Exercises
Exercise 5, Step 1: One Leg Step Down
Stand on the platform with feet shoulder width apart. If you are confident in your ability to balance on one leg, face away from the controls. If not, you hold onto the handles and face toward the control panel.
Optional: for more intensity place feet wider apart.
The goal of this exercise is to practice balance on one leg, while building strength in the quads, hamstrings, and calves.
Exercise 5 Step 2: One leg step down
Hold arms straight in front and parallel to the floor.
Slowly and carefully bend one knee and step one foot off the platform.
If balance is difficult, this exercise can also be done holding on to a bar with one hand and extending the leg forward in front of the vibration plate.
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- 2 Sets
- 10 Repetitions
- 30 Second Rest
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Exercise 6, Step 1: One Leg Calf Raise
Stand on the platform on one leg and the front of the foot on the platform. Hold to the handles on the control column.
Lift the other leg and bend one knee.
Slowly lower the heel below the edge of the plate and back up again.
Exercise 6 Step 2: One leg calf raise
Switch legs.
Repeat the same exercise as the previous leg.
Stand on the platform and lower the heel below the edge of the platform.
More detail: One leg calf raise vibration plate exercise
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- 3 Sets
- 10 Repetitions
- 30 Second Rest
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Exercises With Stool and Optional Accessories
Exercise 7, Step 1: Ab and core leg raise
Install the seat and handles–Or do this exercise while sitting directly on the platform.
Keep legs straight and slowly lower the floor.
The goal of this exercise is to strengthen the core muscles which are vital for good balance.
Exercise 7 Step 2: Ab and Core leg raise
Slowly lift straight legs as high as you can. Ideally above the height of the seat.
Hold for the count of 5, then repeat, slowly lowering the legs back down to the floor.
Leg raise variations:
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- 2 Sets
- 10 Repetitions
- 30 Second Rest
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One Leg Raise: bent knee
One Leg Raise: straight leg
Exercise 8, Step 1: Arm Lift
Attach resistance bands by looping through the bottom hole on the column.
Face away from the handles. Hold arms square.
If balance is a significant concern, this exercise can also be done facing the control panel and using the handles as necessary.
The goal of this exercise is to improve upper body strength and strengthen the spine as well. Practicing this good, vertical posture is also essential to good overall balance.
Exercise 8 Step 2: Arm Lift
Slowly raise the arms to a vertical position.
Lower arms again to the original position.
Carefully balance and hold your back straight while doing this exercise.
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- 3 Sets
- 10 Repetitions
- 30 Second Rest
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Balance is Vital: Falls for Seniors are Scary!
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- About 36 million falls are reported among older adults each year—resulting in more than 32,000 deaths.
- Each year, about 3 million older adults are treated in emergency departments for a fall injury.
- One out of every five falls causes an injury, such as broken bones or a head injury.
- More than 95% of hip fractures are caused by falling—usually by falling sideways.
- Women fall more often than men and account for three-quarters of all hip fractures.
About Vibration Plates and Balance for Seniors
Seniors love vibration plates like Lifetimevibe that move at 2-15 vibrations per second. This is unlike many other machines with extremely high speeds. An oscillating plate is ideal for balance as it moves like a see-saw and avoids harmful vertical impact on the spine and brain. As the left leg goes up, the right leg goes down. This movement makes all muscles and joints in the body respond and adjust balance many times per second. The nerves and brain also have to react quickly. All of this rapid movement helps the body and the brain dramatically improve balance.
Keep it up! Make your own Exercise Variations
Doing these balance exercises for seniors consistently can produce significant results. Ideally, you should have a goal to exercise at least 10 minutes a day on your vibration plate. You can also make your own exercise variations to focus on your specific balance challenges. Keep that exercise up to strengthen muscles, improve flexibility, and prevent falls.