Click where it hurts

Click on the place where you
experience pain and we will help you.

Neck

With accessories:

0

Without accessories:

1

Shoulders

With accessories:

5

Without accessories:

7

Shoulders

With accessories:

5

Without accessories:

7

Shoulders

With accessories:

5

Without accessories:

7

Shoulders

With accessories:

5

Without accessories:

7

Lower Back

With accessories:

2

Without accessories:

10

Lower Back

With accessories:

2

Without accessories:

10

THE EXERCISES

Feel better.

Helping people Build Muscle & Relieve Pain.

Back to exercises

TPR Dead Bugs

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

Steps

Phase 1:

  1. Lay on Trigger Point Rocker
  2. Bend both knees and keep the feet planted on the ground
  3. Bring both arms up towards the ceiling
  4. Keep abdominal muscles engaged, do not allow pelvis or torso to move throughout the exercise and keep the lower back flat against the TPR
  5. Reach one arm overhead and hold for 1-2 seconds slowly bring the arm back and alternate
  6. Repeat 8-12 repetitions for 3-4 sets
  7. To increase the intensity: Increase hold time, Increase set/reps 8. You can progress to phase 2 when you have mastered this phase 2

Phase 2:

  1. Lay on Trigger Point Rocker
  2. Bend both knees and keep the feet planted on the ground
  3. Bring both arms up towards the ceiling
  4. Keep abdominal muscles engaged, do not allow pelvis or torso to move throughout the exercise and keep the lower back flat against the TPR
  5. Alternate straightening each leg out while keeping arms are outreached towards the ceiling
  6. Hold for 1-2 seconds and slowly bring the leg back to the starting position and alternate
  7. Repeat 8-12 repetitions each side for 3-4 sets
  8. To increase the intensity: Increase hold time, Increase set/reps
  9. You can progress to phase 3 when you have mastered this phase 3.

Phase 3:

  1. Lay on Trigger Point Rocker
  2. Bend both knees and keep the feet planted on the ground
  3. Bring both arms up towards the ceiling
  4. Keep abdominal muscles engaged, do not allow pelvis or torso to move throughout the exercise and keep the lower back flat against the TPR
  5. Combine the first 2 phases
  6. Reach overhead with one arm and extend the opposing leg
  7. Hold for 1-2 seconds and slowly bring the extremities back to the starting position and alternate
  8. Repeat 8-12 repetitions each side for 3-4 sets
  9. To increase the intensity: Increase hold time, Increase set/reps