How to Use a Chi Machine: 12 Steps for Effective Pain Relief

Currently, following the trend of home healthcare, over 60% of Vietnamese people prioritize gentle exercise devices to improve circulation and reduce stress. Among these, the Chi Machine is highly sought after for its ability to relax the body in just 10–15 minutes a day.

However, a common problem is that many people buy it but don't know how to use the Chi Machine correctly, leading to unsatisfactory results, or even discomfort during use.

This article will guide you on how to use a Chi Machine simply and easily at home. By following just a few basic steps, you can:

• Improve blood circulation
• Relieve back and leg pain
• Full body relaxation after a long day

Let's start with the detailed guide below to maximize the benefits of the Chi Machine – a small device that can make a big difference to your health.

Step 1: Drink water before using the Chi Machine

Drink a small glass of water beforehand

• Before you start using the Chi Machine, you should drink about 150–250ml of plain water.
• This helps keep the body hydrated, supporting blood circulation and detoxification when the machine is operating.
• When the body is adequately hydrated, the effectiveness of the Chi Machine will be more noticeable, especially in reducing fatigue and increasing the feeling of relaxation.

Choose the right type of water

• Prefer plain water or warm water, avoid cold water or carbonated drinks.
• Do not drink coffee or strong tea before using the Chi Machine as it may cause slight dehydration.

Optimal time to drink water

• Drink about 5–10 minutes before use to allow the body to absorb it.
• Avoid drinking too much right before exercising to prevent discomfort when lying down and using the machine.

Why is this step important?

• When using the Chi Machine, the body will be gently stimulated, helping to improve blood circulation.
• If you are dehydrated, this process may be less effective, preventing you from fully experiencing the benefits of the device.

Step 2: Place the Chi Machine in the correct position

Place the machine on a flat and stable surface

• When you start using the Chi Machine, place it on a flat, hard floor such as tile, wood, or a thin mat.
• Avoid placing it on soft mattresses or uneven surfaces as this will reduce the effectiveness of the oscillation and easily cause the machine's axis to shift.
• A stable surface helps the Chi Machine operate more smoothly and ensures safety during use.

Orient the handle outwards

• Place the Chi Machine so that the handle faces away from your body.
• This placement allows you to easily turn it on/off and adjust it during use without moving much.

Ensure there is space beneath the machine

• Check that there is enough space beneath the Chi Machine for air circulation.
• Do not place the machine directly on a completely sealed surface or cover the ventilation slots, as this can cause the machine to overheat during prolonged operation.
• Good ventilation helps the machine operate more durably and stably during use.

Why is correct placement important?

• Correct placement helps the Chi Machine maximize its natural oscillation effect.
• It also reduces unnecessary vibrations, limits noise, and extends the lifespan of the device.

Step 3: Lie in the correct position when using the Chi Machine

Stretch your lower back before lying down

• Before you start using the Chi Machine, gently stretch your lower back to relax your body.
• You can stand upright, stretch, or gently rotate your hips to relieve tension.
• This step helps the body adapt to the movements of the Chi Machine, reducing discomfort when first using it.

Lie on your back on a flat surface

• After stretching, lie on your back on the floor or a thin mat, keeping your back straight and comfortable.
• Your head, shoulders, and hips should be balanced so that the Chi Machine affects the entire body evenly.
• Avoid lying crooked or bent as this can reduce the effectiveness of the oscillation.

Use a pillow if you have back or knee pain

• If you have a history of lower back pain or knee pain, place a thin pillow under your knees.
• This helps reduce pressure on the spine and joints, creating a more comfortable feeling when using the Chi Machine.
• Once your body is accustomed to the movement, you can try removing the pillow to increase the effectiveness of use.

Why is this posture important?

• The correct posture helps the Chi Machine transmit rhythmic movements from the feet to the entire body.
• This supports muscle relaxation, improves circulation, and more effectively relieves aches and pains.

Step 4: Place your feet correctly on the Chi Machine

Center your body according to the arrow on the machine

• When performing how to use the Chi Machine, pay attention to the arrow symbol on the machine's body.
• Adjust your body so that your legs are aligned with the arrow, along the central axis.
• Correct alignment helps the Chi Machine create balanced movement, preventing your body from shifting during use.

Place both feet correctly on either side of the machine

• Place your ankles on the support of the Chi Machine, with each foot resting comfortably on one side.
• Keep your feet parallel, not crossed, to ensure stable machine operation.
• Completely relax your feet and calves to allow the machine to oscillate naturally, without tensing up.

Recheck your posture before turning on the machine

• Ensure your body is lying straight, your feet are balanced, and not tilted to one side.
• If you feel uncomfortable, adjust your position before starting.

Why is correct foot placement important?

• Correct placement helps the Chi Machine transmit vibrations evenly throughout the body.
• This increases relaxation effectiveness, supports blood circulation, and reduces aches and pains after use.

Step 5: Position your ankles correctly on the Chi Machine

Place your calves correctly on the cradle

• When performing how to use the Chi Machine, place the back of your calves on the cradle.
• The ideal position is just above the ankles, not too high up on the shins.
• This helps the Chi Machine transmit movement to the correct point, creating a full-body radiating effect.

Keep your ankles outside the edge of the cradle

• Ensure your ankles extend about 2.5–5 cm beyond the edge of the cradle.
• Do not place your ankles entirely on the cradle as this will restrict flexibility during oscillation.
• This distance allows your feet natural movement when the machine is operating.

Keep your feet relaxed, not stiff

• Once correctly positioned, allow your feet to oscillate naturally with the rhythm of the Chi Machine.
• Avoid tensing or stiffening your feet as this will reduce the relaxing effect.

Why is this position important?

• Proper placement of the pivot point helps the Chi Machine create an even wave-like movement from the feet up to the spine.
• This significantly improves blood circulation, reduces muscle tension, and enhances the effectiveness of use.

Step 6: Choose your arm position when using the Chi Machine

Arms stretched overhead (Stretched Back)

• Place both arms above your head, stretched naturally when performing how to use the Chi Machine.
• Keep your shoulders relaxed, not stiff, to avoid muscle tension.
• This posture is often suitable when you want to help reduce fat, stretch shoulder muscles, and relieve nervous tension.

Arms placed under your head (Mid Position)

• Place both hands under your head as if resting, slightly lifting your upper body.
• Keep your neck and shoulders comfortable, not excessively pressed.
• Suitable for those who want a gentle relaxing sensation, reducing pressure on the neck and upper back when using the Chi Machine.

Arms placed along the body (Goldfish Position)

• Place both arms along your body, palms facing down on the floor.
• Keep your entire body relaxed so that the Chi Machine creates natural vibrations from your feet to your head.
• This is a common posture, easy for beginners to adopt.

Which posture should you choose?

• If you are new to the Chi Machine, you should start with the Goldfish posture to allow your body to adapt.
• Afterward, you can try other postures to find the one that best suits your needs and physical condition.

Step 7: Turn on the machine and control usage time

Start the machine correctly

• Turn on the timer switch to begin using the Chi Machine.
• Once turned on, keep your body relaxed so the machine can create movement on its own; there’s no need to actively shake.

Duration for Beginners

• When using the Chi Machine for the first time, only use it for about 2–3 minutes.
• If you are in poor health or inactive, start with less than 1 minute to allow your body to gradually adapt.
• Starting with a short duration helps to minimize dizziness or muscle fatigue when you are not yet accustomed to it.

Reasonable Increase in Usage Time

• After a few days, once your body has become accustomed to the Chi Machine, you can increase the duration by 2 minutes each time.
• Do not increase too quickly to avoid putting stress on muscles and the spine.

Effective Usage Frequency

• Use the Chi Machine about twice a day (morning and evening).
• Consistent use helps improve circulation, reduce fatigue, and enhance long-term relaxation benefits.

Why Control Usage Time?

• Using the Chi Machine for the correct duration helps it deliver benefits without overstressing the body.
• This is an important factor for safe and sustainably effective use.

Step 8: Relax your body while the machine is operating

Keep your body completely relaxed

• When using the Chi Machine, let your entire body relax naturally.
• Don't tense your muscles or try to control the machine's movements.
• The more relaxed you are, the more effectively the Chi Machine will work.

Let your body move with the machine's rhythm

• Allow your body to gently sway with the oscillating rhythm from your feet to your entire body.
• You just need to lie still; the machine will create a wave-like motion throughout your body.
• This helps stimulate blood circulation and naturally relax muscles.

Feel the full-body movement

• The Chi Machine operates on the principle of generating vibrations from the feet up the spine.
• As a result, your body gets gentle exercise without strenuous activity.

Why is relaxation important?

• If you tense up, the movement will be hindered, reducing the effectiveness of the Chi Machine.
• Proper relaxation helps you maximize benefits such as stress reduction, relief from aches and pains, and increased feelings of relaxation.

Step 9: Breathe correctly when using the Chi Machine

Maintain deep and steady breathing

• When using the Chi Machine, focus on slow and steady breathing.
• Deep breathing helps your body get enough oxygen, supporting blood circulation and effective nerve relaxation.

Apply the suggested 7–4–8 breathing rhythm

• Inhale gently for about 7 counts.
• Hold your breath for 4 counts.
• Exhale slowly from your abdomen for 8 counts.
• This breathing method helps your body synchronize with the Chi Machine's movements.

Prioritize rhythm over numbers

• There's no need to be too rigid about the count; the important thing is to maintain a steady and comfortable breathing rhythm.
• You can adjust your breathing rhythm to suit your physical condition when using the Chi Machine.

Why is breathing important?

• Correct breathing helps increase relaxation, reduce stress, and support the body's recovery process.
• When you combine correct breathing with the Chi Machine, you'll feel significantly lighter and more comfortable after each use.

Step 10: Rest after using the Chi Machine

Lie down for 2–3 minutes before getting up

• After completing the Chi Machine usage process, do not sit up immediately.
• Continue to lie still on the floor for about 2–3 minutes to allow your body to stabilize its circulatory rhythm.
• This step helps reduce lightheadedness and allows the body to better absorb the benefits from the Chi Machine.

You can remove your feet from the footrest if needed

• During the rest period, you can gently lift your feet off the Chi Machine's footrest.
• Stretch your legs naturally to allow your body to return to a completely relaxed state.

Get up slowly, don't rush

• After sufficient rest, roll onto your side and slowly push yourself up to a sitting position.
• Avoid sudden movements to stand up, as this can cause dizziness, especially for new Chi Machine users.

Why is rest needed after use?

• When the Chi Machine stops, the body still has a "residual" movement sensation.
• Proper rest helps the circulatory and nervous systems readapt, thereby increasing relaxation effectiveness and ensuring safety.

Step 11: Stretch and get up correctly

Gently stretch your spine and hips

• After finishing the Chi Machine usage process, gently stretch your spine and hip area.
• You can reach up and gently rotate your hips to help your body return to its natural state.
• This step helps reduce stiffness and maintain the relaxation benefits from the Chi Machine.

Roll onto your side before sitting up

• Do not sit up directly; instead, roll onto your side and use your hands to push yourself up to a sitting position.
• This method helps reduce pressure on your back and prevents dizziness after using the Chi Machine.

Stand up slowly and maintain balance

• From a sitting position, use your hands to push yourself up and stand slowly.
• Wait a few seconds for your body to stabilize before moving.

Why is it important to follow this step correctly?

• After using the Chi Machine, your body is still in a deeply relaxed state.
• Getting up correctly helps prevent dizziness, protects your spine, and preserves the full benefits you've achieved.

Step 12: Drink water after using the Chi Machine

Drink water immediately after use

• After completing the Chi Machine usage process, drink a full glass of water (about 250–300ml).
• Water helps the body replenish lost fluids and supports circulation and toxin elimination more effectively.

Prefer filtered or warm water

• It is recommended to drink filtered or warm water for easier absorption by the body.
• Avoid ice-cold, carbonated, or sugary drinks as they may reduce the relaxation benefits of the Chi Machine.

Why drink water after use?

• When using the Chi Machine, the body's blood circulation and light metabolism are stimulated.
• Supplementing with water helps maintain balance, reduce fatigue, and enhance the recovery effect.

Small tips for better effectiveness

• Drink in small sips; no need to drink too quickly.
• Combine this with maintaining a regular daily water intake to optimize the benefits from the Chi Machine.

Safety notes when using the Chi Machine

Do not use in the following cases

• Avoid using the Chi Machine if you have had surgery or a bone fracture within the last 3 months.
• Do not use if you have a severe infection, bleeding wounds, or heart disease.
• Pregnant women should limit use to ensure safety.
• Do not use within 30 minutes after eating to avoid digestive discomfort.

Stop immediately if you experience any abnormal symptoms

• If you experience severe pain or unusual discomfort while using the Chi Machine, stop immediately.
• Recheck your posture, usage time, or health condition before trying again.

Consult a doctor when necessary

• If you have underlying medical conditions or are undergoing treatment, you should consult a doctor before using the Chi Machine.
• This is an important step to ensure you use the Chi Machine correctly and safely in the long term.

Why adhere to these notes?

• Although the Chi Machine is a gentle supportive device, it is not suitable for all health conditions.
• Following the instructions correctly helps you avoid risks and sustainably maximize the benefits of the device.

References

1. American Council on Exercise (ACE). (2021). Mind-body exercise: Benefits for stress, flexibility, and circulation. ACE Fitness.
2. Harvard Health Publishing. (2020). The importance of hydration for overall health. Harvard Medical School.
3. National Institutes of Health (NIH). (2022). Physical activity and health: Circulation, muscle function, and recovery. U.S. Department of Health and Human Services.
4. Mayo Clinic. (2021). Exercise and stress relief: Get moving to manage stress. Mayo Foundation for Medical Education and Research.
5. American Heart Association (AHA). (2023). How physical movement improves circulation and heart health.
6. National Health Service (NHS). (2022). Guidelines on safe physical activity and post-exercise recovery. UK Department of Health.
7. Cleveland Clinic. (2021). Why hydration matters for muscle recovery and circulation.
8. World Health Organization (WHO). (2020). Guidelines on physical activity and sedentary behaviour.
9. McGill, S. M. (2016). Low back disorders: Evidence-based prevention and rehabilitation. Human Kinetics.
10. Kisner, C., & Colby, L. A. (2017). Therapeutic exercise: Foundations and techniques (6th ed.). F.A. Davis Company.

Content edited by: Leigh Kennedy Ly.

Information reviewed and verified by expert: Frank Blaney.