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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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Helping People Build Muscle & Relieve Pain.
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Bent Knee Fall Out

Difficulty What is this good for: Improving lumbar spine mobility; 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 close to each other
  3. Engage the abdominals to maintain balance
  4. Slowly lower knees to one side, while maintaining abdominal muscles
  5. Hold for 3 seconds and bring knees back to the center
  6. Repeat on the other side
  7. Repeat 8-12 repetitions for 2-3 sets
  8. To increase the intensity: Increase hold time, Increase set/reps 

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