Vibration Plate Workout: How To Use Vibration Plates In Your Gym Routine

Experts break down the best stretches and exercises to try.

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Vibration plates, once a niche concept, have surged in popularity and are now touted as versatile fitness tools promising benefits like improved circulation, recovery, and calorie burning. These motorized platforms, which can cost anywhere from $80 to thousands of dollars, allow users to stand, sit, or plank while enjoying their oscillating motion.

Although not a new invention—tracing back to 19th-century Swedish vibration therapy—these gadgets are experiencing a modern revival for enhancing workouts and recovery routines. If you’re interested in adding vibration plates to your work, read on for the exercises we recommend.

Meet the experts: Winnie Yu, CSCS, is a physical therapist at Bespoke Treatments in New York, New York. Rachelle Reed, PhD, is an exercise scientist based in Athens, Georgia.

When it comes to using a vibration plate, you can stretch with it or incorporate it into a workout. A 5- to 10-minute stretching routine is generally safe to do entirely on the board, says Yu. But, if you’re looking to add it to a workout, start small. Before you do a full 45-minute routine on the board, use it for a few moves and monitor how you feel, she says. If you’re feeling dizzy or lightheaded, stop using the plate. If you’re feeling fine, you can progressively increase how much you use it in a workout over time.

If you’re using the board for lower-intensity, short, and functional type exercises (like stretching), it’s safe to use a vibration plate every day, says Yu. If you’re incorporating it into a workout, you can use it every other day. While a vibration plate might be just what you need to shake up your exercise, you can also consider using a bosu ball, a balance board, or a foam pad for similar effects, says Yu.

You’ll also want to be careful, or not use at all, if you’ve had a history of vestibular issues, headaches, dizziness, low blood pressure, or orthostatic hypotension because it could trigger symptoms or make those issues worse, says Yu. Talk to your doctor if you’re not sure if a vibration plate is right for you.

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Olivia Luppino is an editorial assistant at Women’s Health. She spends most of her time interviewing expert sources about the latest fitness trends, nutrition tips, and practical advice for living a healthier life. Olivia previously wrote for New York Magazine’s The Cut, PS (formerly POPSUGAR), and Salon, where she also did on-camera interviews with celebrity guests. She’s currently training for her first half marathon, inspired by her many colleagues at WH who have run one.

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