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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
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THE EXERCISES

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Bridge with Alternating Knee Extensions

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 both knees and keep the feet planted on the ground
  3. Push primarily through the heels
  4. Engage abdominal muscles and gluteal muscles
  5. Lift bottom up from the ground, and straighten 1 leg at a time while hips are elevated; Make sure the hips stay aligned.
  6. Hold each side for 3 seconds
  7. Slowly lower bottom down to the ground
  8. Repeat 8-12 repetitions each side 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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