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