Flexibility training is underrated - yet having more joint mobility and muscle elasticity can vastly improve your functionality and reduce aches and pains.

Performing your stretches on a vibration platform can improve your flexibility much faster than on the floor. The vibration increases blood flow and muscle temperature which makes the muscle more pliable. The vibrations also stimulate the tension receptor in the muscle sooner so that it stimulates relaxation at a faster rate. Basically, you achieve instant improvements after a 30 second stretch!

If you have access to a vibration platform, such as Powerplate, try my favourite stretching exercises with the settings at 30 seconds, 30Hz, Low.

There are lots of ways to stretch out the same muscle groups off the machine. Keep tuning in for more on stretching.

Hip and Quad stretch

Kneel on the platform , and then take one leg forward and place your foot on the floor. Push your hips forward to feel the stretch.

Hamstring stretch

Feet shoulder width apart and holding the handles, push your hips backwards and lower your chest keeping your back flat. Tuck in the abdominals.

Glute stretch

Sit on the platform with your front leg bent at 90 degrees and on the platform. Your back leg will come off the platform and rest on the floor, also bent at 90 degrees. Lean forward.

Pectoral stretch

Take a strap in each hand, face away from the platform and lean your chest forward extending your arms behind you. Keep tension on the straps throughout.

Calf stretch

Standing on the platform with one foot in front of the other, keep a slight bend in both knees and push your weight through the heel of your back foot,

Perform 2 sets of each if necessary.

During the 30 seconds of each stretch you should be able to gradually and gently increase your range of motion by continuing to push further into the stretch. However, you should not push the stretch to the extent that you feel any discomfort or pain.