5 Moves to reduce back pain and improve your posture using the Power Plate
Our sedentary lifestyles are causing too much compression in our spine, with a compromised posture, lower energy levels and slowing down our metabolism. Our body was born to move. It loves motion, but when we sit all day, it can cause more damage than physical activity. Research shows that the average person is sitting twelve hours per day, which is a shocking statistic. Tension accumulates in the neck and back causing pain and discomfort.
The Power Plate is extremely effective in providing relief from neck and back pain due to improved circulation. The leader in Vibration Technology, the Power Plate stimulates your natural reflexes which activates more muscles, improving the blood flow and oxygenation, decreasing blood pressure and reducing pain and swelling. The Power Plate moves 25 to 50 times per second and the vibrations are harmonic, which are safe, consistent and controlled levels of vibration, moving in three directions (up and down, forwards and backwards, side to side).
An increase in blood circulation provides a much faster relief of pain and discomfort as the vibration goes to those stiff areas quicker. Unlike other forms of exercise, Whole Body Vibration training works more muscle fibres, helping to release tension, align, strengthen and improve flexibility and mobility in your muscles and joints will essentially lead to better posture.
Here are 5 exercises that you can do at home using Power Plate’s latest product, MOVE, to help reduce back pain and improve your posture. We recommended the Power Plate setting to be on low frequency and amplitude for these moves
1. Forward Bend/Trying to Touch toes – Releasing back, hamstrings, calves, glutes
Whilst standing on the Power Plate, soften your knees and gently bend forward, reaching towards the toes. Take a few slow deep breaths, hanging here and very gently rock side to side and up and down repeatedly to release tension in the lower back.
2. Cat/Cow Stretches – increases the flexibility of the neck, shoulders, and spine. The movement also stretches the muscles of the hips, back, abdomen, chest, and lungs.
Begin kneeling with hands on the Power Plate and knees on the floor. Hips should be above knees and shoulders above hands. Keep a neutral spine position. Inhale and round your back upward, stretching mid-back between the shoulder blades. Exhale and let your stomach fall downward as you arch your back. Repeat a few times.
3. Alternating lunges – Releasing Hip Flexors
It is important to focus on the whole body not just the spine. With one foot on the Power Plate, bend into a lunge so that you feel the stretch in your hip flexor. While holding the lunge position, gently move the hips forwards and back, side to side and in a twisting motion. Repeat on the other side.
4. Pigeon Pose – Releasing posterior hip, glutes, piriformis
Perform the Pigeon Pose on the Power Plate. The Pigeon Pose is a Yoga pose for opening the hips. When on the plate the vibration will give your IT Band a deep massage while also stretching the muscles in your glutes, the piriformis, excellent for anyone suffering from sciatica.
5. Calf Massage – Recommended setting, low or high amplitude and a frequency that feels comfortable for the individual
Lying on the floor with your calves on the Power Plate. Gently rolling the calves side to side or just keeping completely still, closing the eyes and keeping the arms stretched either side of the body with the palms facing up. Just by assuming this position on the floor you allow the body-mind system to relax and activate the parasympathetic nervous system, and the power plate just increases the lymphatic drainage and allows for toxins to be flushed out quicker.
Doing this very simple and effective routine every day, as a preventative to “sitting disease” and also as a treatment for back problems and posture-related issues can be all you need to start feeling better, more productive and energised.