Vibration plates are flat exercise platforms that create gentle vibrations to stimulate muscle contractions and improve circulation. These platforms can help reduce swelling, support weight loss efforts, and may even improve the appearance of cellulite.

Here are 5 whole body vibration plate exercises you can do at home, designed by a certified lymphatic specialist and lymphedema therapist (CLT-LANA), Kelly Sturm.

This is Day 10 of LYMPH RESET 21: your free 3-Week Lymphatic Drainage and Exercise Plan. 

What Is a Vibration Plate?

A vibration plate is a fitness platform that produces controlled vibrations at different speeds and intensities. When you stand, sit, or exercise on the platform, these vibrations cause your muscles to contract automatically as your body works to maintain balance.

This activates multiple muscle groups and improves circulation throughout your body.

As a certified lymphatic specialist, I recommend vibration plate workouts as a way to reduce swelling and give your lymphatic system a much-needed boost.

 If you’re living with lymphedema or chronic swelling, vibration plate training can be a great addition to your self-care routine.

What Are the Benefits of Vibration Plate Exercises?

Vibration plates are a relatively new form of exercise, but early research already shows that there are plenty of benefits. 

Studies have demonstrated that whole-body vibration training increases blood flow, and an experiment on lab animals found positive effects on the superficial lymphatic system.

While these vibrating platforms aren’t magic, like any form of exercise, they can also burn fat and help you build muscle strength.

The most important benefits of vibration plates include:

• Reduced swelling and fluid retention
• Improved circulation
• Weight loss
• Better balance
• Increased bone density
• Muscle activation

Vibration plates can be a great form of exercise for people with lymphatic concerns & lymphedema, as well as anyone who’s looking for low-impact exercise options they can do at home.

What Exercises Can You Do on a Vibration Plate?

You can do virtually any exercise on a vibration plate, including squats, lunges, planks, calf raises, and even push-ups.

Even simply standing on the platform has benefits. Since vibration plates force your muscles to contract rapidly to maintain stability, standing still engages your leg and core muscles.

Here’s a routine I designed as a certified lymphatic specialist and lymphedema physical therapist (CLT-LANA) to encourage better lymphatic drainage.

5 Vibration Plate Exercises for Lymphatic Drainage

Start by setting your vibration plate to a low setting. You can do these exercises with or without shoes – choose whatever feels most comfortable for you.

1. Standing

• Stand tall on the vibration plate with your feet about shoulder-width apart and tighten your core muscles.
• Let your arms hang naturally at your sides.
• Stay in this position for 3-5 minutes. The vibrations will work through your entire body to boost lymphatic circulation.

2. Heel and Toe Raises

• Stand on the vibration plate with your feet hip-width apart.
• Rise up onto your toes, lifting your heels off the platform.
• Hold briefly, then lower your heels back down.
• Next, lift your toes up and balance on your heels.
• Do this 8-10 times. Focus on staying balanced to strengthen your calves and improve blood flow.

3. Weight Shift

• Stand straight on the vibration plate with your feet hip-width apart.
• Slowly shift your weight from one foot to the other, letting your hips sway gently from side to side.
• Do this weight shift 8-10 times. This movement helps with balance and gets the lymphatic fluid moving.

4. Squats

• Stand on the vibration plate with your feet shoulder-width apart.
• Lower down into a squat, keeping your chest up and knees behind your toes.
• Go down only as far as feels comfortable – stop if you feel any pain.
• Hold for 1 second, then push through your heels to stand back up.
• Do 8-10 squats.
• For an extra challenge, place a resistance band just above your knees and keep light tension on it throughout the movement.

5. Shoulder Raises

• Stand on the vibration plate with your feet shoulder-width apart and arms relaxed at your sides.
• Lift your shoulders up toward your ears, hold briefly, then lower them back down.
• Repeat 8-10 times. Be careful not to scrunch your shoulders too high up toward your ears.

Choosing the Best Vibration Plate

There are many vibration plate models out there (also called power plates). When comparing options, look for one with multiple speed settings, a stable non-slip surface, and enough room to stand comfortably.

For the exercises shown above, I use the Lifepro Waver Vibration Plate, which you can get with a 10% discount through my affiliate link. 

This model works well for lymphatic drainage as well as other goals, such as losing weight.

FAQs

Do vibration plate exercises really work?

Yes. While the research is limited because it’s a relatively new form of exercise, there are already studies showing that they can improve circulation and lymphatic drainage, as well as a lot of anecdotal evidence. 

They’re not a magic pill, but whole body vibration therapy can be a positive addition to your workout routine, especially if you live with chronic swelling or lymphedema.

Does just standing on a vibration plate do anything?

Yes, standing on a vibration plate has benefits. Vibration plates work by causing your muscles to contract automatically as your body tries to maintain balance on the moving surface. This muscle engagement activates your core and leg muscles even when you’re just standing on the plate.

However, you’ll likely get better results by doing simple exercises while on the platform, such as squats or shoulder raises.

Does a vibration plate help lymphatic drainage? 

Yes. Vibration plates can help promote lymphatic drainage by stimulating muscle contractions that act like a gentle pump for your lymphatic system. 

Since your lymphatic system doesn’t have a heart to move fluid, it relies on muscle movement to push lymph through your body. The vibrations create this muscle movement to move excess fluid and reduce swelling.

Does a vibration plate help get rid of cellulite?

Kind of. Vibration plates may help improve the appearance of cellulite because they increase circulation and promote lymphatic drainage. However, vibration plates can’t eliminate cellulite completely. You’ll need to combine vibration plate exercises with a healthy diet and other lifestyle changes to make more permanent changes to your skin texture.

How often should I use a vibration plate?

It’s a personal decision. You can do vibration plate exercises every day if you enjoy them and find them helpful, or a few times per week. It’s better to be consistent with shorter workouts than to do occasional longer workouts, especially if you’re managing chronic swelling or lymphedema.

How long should you exercise on a vibration plate?

If you’re new to using a vibration plate, start with 10-15 minute sessions and gradually increase intensity to 20-30 minutes as you get more comfortable. Your power plate workout doesn’t have to take a lot of your time to be effective, which is another benefit of vibration plate exercises!

Get More Lymphatic Drainage Resources!

Vibration plate exercises have a few different benefits for your health and lymphatic system. They can reduce swelling, activate muscle fibers, and even help you lose belly fat.

These workout routines are also low-impact, which makes them a great option for people with lymphatic concerns, seniors, or anyone who’s looking for an effective workout they can do at home.

Looking for more resources? Download my 3-week Lymphatic Drainage and Exercise Plan! You can also sign up for my newsletter for ongoing tips and resources for your lymphatic health.