Explore these routines and find your perfect fit

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If you’re pregnant, have a pacemaker/implant, recent surgery, or a medical condition—check with a health professional before use.

Protocol A 

Daily “Nervous System Wake-Up” (best beginner plan)

Frequency: low–moderate

Sets: 6 × 45 sec, 30–45 sec rest

Position: stand tall → then soft knees

Optional: nasal breathing only

Why: simplest way to build tolerance and consistency.

Protocol B

Strength + toning 
(legs/glutes)

Warm-up: 2 minutes easy stance
Main: 6–10 rounds

30 sec mini-squat hold

30 sec rest

Optional: calf raises (3 × 30 sec)

Notes: Many protocols for muscle improvements emphasise moderate settings rather than “max intensity.”

Protocol C

Balance + fall-risk support
(gentle, effective)

8–10 minutes total
20–40 sec stance variations:

feet hip-width

staggered stance

eyes open only (initially)

Evidence anchor: balance/function benefits are commonly reported in older adult WBV reviews.

Protocol D

Knee osteoarthritis add-on 
(pain + strength)

Use alongside rehab exercises (not instead).

10 minutes total

Low–moderate settings

Stance: soft knees

Evidence: WBV combined with rehab showed pain reduction and improved strength vs rehab alone (overall disability/balance were less consistent).

Protocol E

Bone density 
(postmenopause-focused “long-game”)

This is about months, not days.

10 minutes

3–5×/week

Low amplitude

Stance: soft knees

Consistency + cumulative dose matter greatly

Protocol F

Fibromyalgia-friendly 
(start low, earn intensity)

Because flare-ups are real, go conservative.

Evidence shows benefit in meta-analysis outcomes, but protocols vary; tolerance is the boss.

 

Start: very low frequency, short total time
Build to: ~8–12 minutes as tolerated

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