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Neck

With accessories:

0

Without accessories:

1
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Shoulders - Trapezius

With accessories:

5

Without accessories:

7
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Lower Back - Sacrolliac

With accessories:

2

Without accessories:

10
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Shoulders - Trapezius Low

With accessories:

5

Without accessories:

7
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Shoulders - Deltoids

With accessories:

5

Without accessories:

7
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Shoulders - Rhomboids

With accessories:

5

Without accessories:

7
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Lower Back - Lumbar

With accessories:

2

Without accessories:

10
View Exercises
THE EXERCISES

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Single Limb Bridge

Difficulty What is this good for: Strengthening the gluteals and core; Reducing the prevalence of lower back pain.
Accesories:
None

Steps

  1. Lay on Trigger Point Rocker
  2. Bend one knee and keep the other leg straight with the thigh in line with the opposite thigh of the knee that is bent
  3. Push primarily through the heel
  4. Engage abdominal muscles and gluteal muscles
  5. Lift bottom up from the ground, make sure the hips stay aligned.
  6. Hold for 3 seconds
  7. Slowly lower bottom down to the ground
  8. Repeat 8-12 repetitions for 3-4 sets
  9. To increase the intensity: Increase hold time, Increase set/reps, Hold a weight over the hips

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