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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

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5

Without accessories:

7
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Lower Back - Lumbar

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2

Without accessories:

10
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THE EXERCISES

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Piriformis Stretch - Figure 4

Difficulty What is this good for: Stretching the piriformis; 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. Take one leg and bring it over the opposite knee
  4. Make sure to keep your hands in contact with the ground to maintain your balance
  5. Once in position, you will allow your top folded leg to relax and allow the knee to open up to feel a stretch develop in your piriformis
  6. Hold for 30 second intervals for 2-3 repetitions and focus on taking deep breaths in and out while performing

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