Body Care,
Movement & Circulation
DAILY BODY CARE & CIRCULATION
Two practices I stand ten toes down on:
Over nine months, I skipped these fewer than ten times ~ usually due to travel.
I felt the difference immediately when I didn’t do them.
I kept the vibration plate in my bathroom so it was always in eyesight. Accessibility mattered, especially as time passed.
How I Used a Vibration Plate During Pregnancy
Important note before you begin:
Please discuss this with your OB-GYN or primary care provider before incorporating a vibration plate into your routine (as I did). This is not medical advice - it’s a personal practice I chose to support circulation, reduce water retention, ease joint discomfort, calm inflammation, and encourage lymphatic drainage. I received approval from my care team before moving forward, and I always listen to my body.
1. Forward Fold / Pike Position (Hands on Plate)
Stand in front of the vibration plate with both feet planted firmly on the ground
Hinge forward into a pike / forward fold
Place the palms of your hands on the vibration plate, positioning them toward the center edges where the plate curves slightly upward
Keep your spine long, neck relaxed, and weight evenly distributed
From this same forward-fold position, rotate through the following hand placements, holding each for 2 minutes:
Fingertips facing forward
Palms angled toward your body
Thumbs facing each other
Fingertips facing each other
Thumbs angled toward your body
Palms opening outward toward the edges of the plate
Palms facing each other
Fingertips pointing outward
Thumbs facing away from the body
2. Standing + Gua Sha (One Leg at a Time)
Stand upright with feet still planted on the ground
Before beginning, apply a light layer of oil, serum, or moisturizer to the skin to avoid tugging or pulling during gua sha
Grab your gua sha tool
Raise one leg at a time onto the vibration plate while remaining upright
Alternate sides as follows:
Left leg on the plate
→ Gua sha massage the left side of the face for 2–3 minutesRight leg on the plate
→ Gua sha massage the right side of the face for 2–3 minutes
3. Seated Calf Finish
To finish:
Sit on the floor with your butt grounded
Extend your legs toward the vibration plate
Place only your calves on the plate
Allow your feet to hang off the edge
Stay here for a few minutes, letting the vibration gently release the calves, ankles, and lower legs.
I followed this routine morning and night.
It was the best way to wake up my circulation and lymphatic system (and regulate my nervous system).
MOVEMENT THROUGH PREGNANCY
I was extremely active before pregnancy,
so I didn’t need to develop new habits - I needed to maintain and modify existing ones.
First Trimester
Reformer / classical Pilates
Walking (treadmill or outdoors)
Stopped heated workouts
Second Trimester
Pilates 6–7x per week
Less walking (Miami summer is brutal)
Third Trimester
Pilates 5–6x per week
Stopped jump board
Walking added back in on off days
People often told me to slow down. But truthfully, I felt worse on days I didn’t move ~ achy, tight, swollen.
Movement supported me.