TRIGGERPOINT Grid Vibe Plus Quick Start Manual

PLUS
GRID VIBE
™
V I B R A T I N G F O A M R O L L E R
Calves
Mobilize the ankle for better foot movement and a strong foundation.
Set Up
Sit with calf centered on the GRID VIBE PLUS. Place hands slightly
behind hips on the floor. Cross opposite leg on top for added pressure.
Zones:
1 2
Programming
2 4
Foot Circles In Each Direction Rolls Forward/Back
Glutes
Improve hip mobility and function.
Set Up
Position the GRID VIBE PLUS under your glute muscle, with one leg
straight and the other knee bent.
Zones:
1 2
Programming
4 4
Hip Flexions Rolls Forward/Back
Quadriceps
Help mobilize quads to enhance force and speed.
Set Up
Lie down in plank position with one knee bent towards hip. Position
GRID VIBE PLUS just above the knee.
Zones:
1 2 3
Programming
4 4
Cross Frictions Knee Bends
Thoracic Spine
Maximize spinal rotation and help improve posture.
Set Up
Lie on back, and place GRID VIBE PLUS just below shoulder blades.
Place feet flat on floor. Cradle head in hands.
Zones:
1 2 3
Programming
4 4
Cross Frictions Rolls Forward/Back
RECOVER
ON A HIGHER
WAVELENGTH
For maximum benefits, use the GRID VIBE™ PLUS both
before and after workouts. Using the GRID VIBE PLUS
before a workout will help loosen tight muscles, enhance
mobility in the area and reduce the chance of injury.
Rolling after a workout will help relax muscles that have
tightened up during the workout, and assist in flushing
out metabolic waste from the muscle contractions
leading to decreased recovery time and less soreness.
To begin, place the GRID VIBE PLUS under the muscle,
then turn on power button. Slowly roll the area. If you
find a tender spot hold pressure for up to 60 seconds.
Then, proceed with the recommended
programming below.
To access online videos on product information,
benefits, and how to use product instructions visit
TriggerPoint's Video Portal- tptherapy.com/watch
IT Band
Relax the muscles around the IT Band to relieve tightness and improve motion.
Set Up
Lie in side plank, with top foot planted in front of extended leg. Place
GRID VIBE PLUS beneath extended leg.
Zones:
1 2
Programming
4 4
Rolls Forward/Back Cross Frictions
Latissimus Dorsi
Release the lats to improve rotation and stability in the upper body.
Set Up
Lie on side with knees stacked and drawn towards the hips. Place
GRID VIBE PLUS just below the armpit.
Zones:
1 2
Programming
4
Arm Sweeps
3
4 4
Knee Bends Rolls Forward/Back
4
Rolls Forward/Back