Rapid Mobility

Rapid Mobility & Neurological Warm Up
Indications for use: Lack of mobility, reduced range of motion, stiffness or tightness, pain relief, as a warm up or movement prep before exercise or training session, before an event or race, to increase mobility around an injured body part, any time increased mobility is desired.
Program:
Phoenix: Square wave with carrier at 10 kHz, and zero net charge but tweaked to have a DC component; it is coupled with a low-frequency waveform at 500 Hz and 500 µs of pulse width positive and 500 µs negative. Electron flow is reversible. Output is constant current going up to 120 mA on channels 1 and 3.
 
Basic breathing exercise to hyper-oxygenate the blood
 
 
Therastim Phoenix Wave
 
Movement: Breath in deep through the nose, the blow all the air out of your lungs through your mouth. (You may feel a little lighted headed the first few times you do this.)
 
Repetitions: 30
 
Standing Toe Touch
 

Therastim Phoenix WaveTherastim Phoenix Wave

 
Pad placement: Black pad on the belly of the hamstring, red pad on the belly of the gastrocnemius. Repeat the same pad placement on the opposite side of the body.
 
Intensity: Slight to moderate muscle contraction or a discomfort level of 4-5 on a scale of 10. 
 
Movement: Stand tall with your toes slightly elevated, while holding 10-25 pounds, slowing bend forward and try to touch your toes, hold for 3 seconds then return to the upright position.
 
Hyperoxygenation Breathing: To hyper-oxygenate the blood Inhale deeply through your nose, then as you are moving though the movement blow all the air out of your lungs, then inhale deeply again through your nose, blow all the air out of your lungs as you move back to the the starting position. Repeat this throughout the movement session.
 
Repetitions: 5-10
 
Squat

Therastim Phoenix WaveTherastim Phoenix Wave

Therastim Phoenix Wave Therastim Phoenix Wave

 
Pad placement: Back pad on the belly of the gluteus maximus, red pad on the belly of the quadriceps. Repeat the same pad placement on the opposite side of the body.
 
Intensity: Slight to moderate muscle contraction or a discomfort level of 4-5 on a scale of 10. 
 
Movement: Stand tall and hold onto an TRX, rope, door jam. Drop down into the squat position making sure to keep you knees over your ankles. Try not to let you knees go too far in front on your knees. You can do this without holding a support, however try to make sure to not allow your knees to go in front of your knees.  
 
Hyperoxygenation Breathing: To hyper-oxygenate the blood Inhale deeply through your nose, then as you are moving though the movement blow all the air out of your lungs, then inhale deeply again through your nose, blow all the air out of your lungs as you move back to the the starting position. Repeat this throughout the movement session.
 
Repetitions: 5-10. Each time try going deeper into the squat. (Get your butt closer to the ground while keeping you knees over or in-line with you ankles.
 
Lunge
 
Therastim Phoenix Wave Therastim Phoenix Wave
 
Therastim Phoenix Wave
 
Pad placement: Back pad on the belly of the gluteus maximus, red pad on the belly of the quadriceps.
 
Intensity: Slight to moderate muscle contraction or a discomfort level of 4-5 on a scale of 10. 
 
Movement: Stand tall with the support of a TRX or rope, preform a rear lunge. Step back with one leg while bending supporting leg. Plant forefoot far back on floor. Lower body by flexing knee and hip of supporting leg until knee of rear leg is almost in contact with floor. Return to original standing position by extending hip and knee of forward supporting leg and return rear leg next to supporting leg. Repeat movement with opposite legs alternating between sides.
 
Hyperoxygenation Breathing: To hyper-oxygenate the blood Inhale deeply through your nose, then as you are moving though the movement blow all the air out of your lungs, then inhale deeply again through your nose, blow all the air out of your lungs as you move back to the the starting position. Repeat this throughout the movement session.
 
Repetitions: 5-10
 
Lunge With Lateral Bend
 
Therastim Phoenix Wave
 
Therastim Phoenix Wave

 
Pad placement: Black pad on the lower back, red pad over the psoas muscle on the same side. Repeat the same pad placement on the opposite side of the body.
 
Intensity: Slight to moderate muscle contraction or a discomfort level of 4-5 on a scale of 10. 
 
Movement: Preform a rear lunge. Step back with one leg while bending supporting leg. Plant forefoot far back on floor. Lower body by flexing knee and hip of supporting leg until knee of rear leg is almost in contact with floor. Put you hands over your head and bent away from the knee that is close to the ground.  
 
Hyperoxygenation Breathing: To hyper-oxygenate the blood Inhale deeply through your nose, then as you are moving though the movement blow all the air out of your lungs, then inhale deeply again through your nose, blow all the air out of your lungs as you move back to the the starting position. Repeat this throughout the movement session.
 
Repetitions: 5-10 each side
 
 
Lumbar Circles
 
Therastim Phoenix Wave Therastim Phoenix Wave
 
Therastim Phoenix WaveTherastim Phoenix Wave
 
 
Pad placement: Black pad on the lower back, red pad over the psoas muscle on the same side. Repeat the same pad placement on the opposite side of the body.
 
Intensity: Slight to moderate muscle contraction or a discomfort level of 4-5 on a scale of 10. 
 
Movement: Stand tall, then begin by tilting the lumbar spine laterally (run your hand down the side of your pants seam). Totally relax the neck (no neck tension at all). Allow the head to hang freely. Keep the lumbar spine relaxed and long. Rotate to the other side. Return to the upright position by drawing your hand  up the pant seam.
 
Hyperoxygenation Breathing: To hyper-oxygenate the blood Inhale deeply through your nose, then as you are moving though the movement blow all the air out of your lungs, then inhale deeply again through your nose, blow all the air out of your lungs as you move back to the the starting position. Repeat this throughout the movement session.
 
Repetitions: 5-10
 
Shoulder and Lat Hangs
 
Therastim Phoenix Wave
 
Therastim Phoenix Wave
 
Pad placement: Black pad on the belly of the triceps, red pad on the lower latissimus dorsi. Repeat the same pad placement on the opposite side of the body.
 
Movement: Hold onto to a door jam, TRX or rope. Lean back and fully extend your arm. Relax the shoulder and back. Then return to the starting position like you are doing a row.  
 
Hyperoxygenation Breathing: To hyper-oxygenate the blood Inhale deeply through your nose, then as you are moving though the movement blow all the air out of your lungs, then inhale deeply again through your nose, blow all the air out of your lungs as you move back to the the starting position. Repeat this throughout the movement session.
 
Repetitions: 5-10
 
 
Individual results may vary.
Consult your physician or health care provider and follow all safety instructions before beginning any new exercise program, especially if you are pregnant, or have any medical condition. The contents on our website are for informational purposes only, and do not constitute medical, legal, or any other type of professional advice. Read the Globus and Phoenix Training Manual Fully before using the EMS unit. Results will vary depending on the individual, personal health status, performance goals, and proper use of the device. Terms of Service, Disclaimer, & Privacy Policy