I've been using my vibration plate twice a day for a week and already notice a difference in my level of joint pain. I'm working with tight muscles everywhere, so currently I'm sticking with level 1 and gentle stretches and exercises. The brochure is a good starting point. In the morning, I do the standing stretches with some additional strenghtening and balance poses. In the evening, I sit to massage and stretch my lower back, glutes and hamstrings. My new vibration plate will be an important tool in healthy aging. I'm so glad I found this machine.