Anyone who’s serious about physical fitness, or has participated in athletics should know what rehab is as it pertains to muscles, ligaments and tendons. Most likely, you’ve gone through some type of rehab at one time or another.
Rehabilitation describes specialized healthcare dedicated to improving, maintaining or restoring physical strength, cognition and mobility with maximized results.
Have you also heard of “prehab?” More and more coaches, trainers and athletes are focusing on ways to prevent potential injuries from happening.
The 3G Cardio 6.0, 5.0 or 3.0 vibration machine can help you get a great stretching workout and prevent serious injuries. More than half the NFL teams and many college football programs use vibration training and the benefits on soft tissue fibers of the muscles is a big reason why. Soft tissue therapy is an invaluable part of a training program, which will go a long ways toward preventing injuries, recovering faster and functional movements and performance. Trainers and athletes far and wide have reported a big reduction in the number of soft tissue injuries (ie: pulled hamstring, quadriceps muscles) after athletes regularly stretched on vibration training machines.
Here are some examples of the leg stretches you can do on a 3G Cardio Vibration Machine, which will could also be looked at as “prehab” exercises when done regularly and correctly:
Hamstring Stretch – Position your body in a wide stance on the 3G Cardio® AVT™ Vibration Machine, buttocks pushed backwards. Holding the handles, let your upper torso drop as far forward as possible. This exercise will stretch the buttock and hamstring muscle groups. Alternatively, stand up straight and let your upper torso and arms drop forward. If you are flexible bend over far enough to reach around the back of the column, which will help you stretch farther. Adjust feet width to vary stretch.
Quadriceps (Hip Flexor) Stretch – Position your knee and shin on the 3G Cardio® AVT™ Vibration Machine platform ensuring the foot remains off the Plate! Keeping the upper body and back straight, tense your stomach. By pushing your pelvis forward you’ll be stretching your quadriceps. Vary this exercise by pulling the rear leg forward.
Calf Stretch – Stand sideways on the 3G Cardio® AVT™ Vibration Machine, with one leg in front of the other and toes facing forward. The front leg should be slightly bent, the rear leg is straight. Push the heel of the rear leg down and you should feel tension in your calves.
To vary this exercise, keep your back straight and push your pelvis forward. Adjust heel tension to vary as well. Try this stretch also while facing towards the upright column and lean against the handles.
Adductor Stretch – Stand sideways on the 3G Cardio® AVT™ Vibration Machine with your feet near the support column. Place the outside foot on the floor close to the plate so legs are apart. Bend the outside leg while keeping the other leg straight. While keeping the upper body straight, lower your buttocks to the floor. This exercise will stretch the insides of your thighs. Repeat on the opposite side. If you are unfamiliar with this exercise, practice off the vibration plate first to get the hang of it.