In May, I used some leftover money from a Mother's Day spa gift card to pay for "stretch therapy." Even though the therapist repeatedly expounded on the many benefits of pummeling me with his massage gun, it felt too harsh and painful. Soon I nicknamed his therapy sessions, "torture time." He didn't seem as amused by the apt nickname as I was. Needless to say, I quit going after several sessions in spite of the benefits I would have gotten out of it.
Then, about six weeks ago, I discovered information about a vibration plate that provides whole body vibration (WBV). Like the stretch therapist's massage gun, the plate vibrates. When standing on it, vibrations flow through the body and cause muscles to rapidly contract and relax. Given my previous exposure to stretch therapy, I saw how the process might be similar and beneficial but gentler than "torture time" at the spa.
After some research on WBV, I bought one and tried it out. The experience felt similar to sitting in a massage chair except the vibrations can be adjusted to higher amplitudes and frequencies. I liked "exercising" on my vibration plate so much that, over the next few weeks, I bought several more for myself and a family member.
I also bought several books on WBV and learned about its many benefits. Read on to learn more about WBV and whether you might want to give it a try as well.
Exercise with Whole Body Vibration (WBV)
As Fun as Getting a Massage
What 10 minutes of WBV will do for you
Vibration plate technology was first used in the 1970s by Russian cosmonauts to combat muscle and bone loss caused by extended time in outer space. Later, Russian Olympic athletes improved their performance by using this technology.
After the fall of the Iron Curtain in the 1990s, commercial machines were developed and became available throughout Europe. Ten years later, vibration machines became available across the United States. So, for us in the US, WBV is a fairly new approach to exercise.
Becky Chambers, BS, Med, writes in her Whole Body Vibration (WBV) books (1,2) that "ten minutes of vibration a day can be equivalent to an hour of conventional weight lifting, including increased muscle strength, bone density, flexibility, coordination, balance, and weight loss."
WBV improves the health of muscles and bones, according to books by Chambers, Whole Body Vibration for Mental Health (2), and Schmidt, Whole Body Vibration Professional Vibration Training with 250 Exercises (3), and it also naturally increases the neurotransmitters serotonin and norepinephrine (4). This results in an emotional boost to one's mood.
Schmidt also writes, "Cortisol, the stress hormone that is responsible for burn-out syndrome is greatly reduced by vibration plate training. Growth hormones are secreted in higher amounts. This contributes to the regeneration of red muscle fibers. You feel more vital, which is due to the testosterone, which is responsible especially for muscle building."
In addition to strengthening muscles and bones, Schmidt summarizes the benefits of WBV in the following areas:
Nerves
Blood vessels
Cartilage
Tendons, Fascia, Connective Tissues, Capsules, and Joints
Decreased Stress Urinary Incontinence
Muscle Tissue
Metabolism
Skin
Flexibility
Coordination
My personal experience using WBV has been very positive. Affordable machines are available for the general public though some can cost thousands. I have one that costs $147.00 by Bigzzia that suits my needs very well. I also purchased a LifePro Rumblex Max 4D that has a gentle pulsation option which may be essential for the severely debilitated. One can sit and simply rest one's feet on the platform for benefits.
For me, the process of standing on a vibration plate is so effortless that I can do it consistently and regularly at home. What's most important is that I love how it feels. Oftentimes, I may stand on the plate while listening to an audiobook, improving myself through Empower Energy Technique, or lifting weights to strengthen my upper body. How's that for multitasking?
I have a scale that measures my BMI, muscle mass percentage, and physiologic age. In the few weeks I have been using WBV, my indices have improved in all these areas. Yes, I have literally become physiologically younger by using WBV.
Unfortunately for some, WBV may feel too harsh or stressful. It can increase detoxification, and some may not be ready for it. In addition, the stress of increased muscle contractions may be too much work for some.
Hopefully, this summary has inspired you to take a look at this promising approach to improving your health.
Have a fun, vibrant week!
Chambers, B. (2020) Whole Body Vibration: The Future of Good Health. Quartet Books.
Chambers, B. (2020) Whole Body Vibration for Mental Health, Natural Methods for Finding Peace Amid Chaos. Transformations.
Schmidt, S. (2019) Whole Body Vibration, Professional Vibration Training with 250 Exercises. Verlag4You, Germany.
M. Ariizumi and A. Okada, Effect of Whole Body Vibration on the Rat Brain Content of Serotonin and Plasma Corticosterone, European Journal of Applied Physiology and Occupational Physiology 52, no.1 (1983): 15-9, doi:10.1007/bf00429019.
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The Holistic Psychiatrist Podcast: Episode 74
Transforming Jack: One Update at a Time
I was totally surprised and delighted by a recent conversation I had with Jack Rome and wanted to share his comments with you on this podcast. As a music producer, rap musician, editor, and IT specialist, Jack wears many interesting hats.
Our conversation centered around how much he had changed since he started working with me in 2018. I had no idea that just being myself can have such a profound influence on another, especially since he is not a patient but someone who helps me publish my writing. Recently, I read an article on the impact that small acts of kindness have on others.
Jack and I explore the circular loop of healing and growth that comes through any positive relationship. I hope you’ll be delighted and uplifted by our funny, surprising, and wonderful stories as Jack and I talk about his transformation over our four-year working relationship.
To learn more about Jack and his work, visit his website:
jackintheway.net
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