Symfony Profiler

App\Twig\Components\Menu\MainMenu {#6192
  -routingManager: App\BusinessLogic\Training\Exercise\Url\ExerciseRoutingManager {#208 …}
  -em: Doctrine\ORM\EntityManager {#550 …}
  -cache: Symfony\Component\Cache\Adapter\TraceableAdapter {#205 …}
  -kernel: App\Kernel {#14 …}
  -mediaManager: App\BusinessLogic\Media\Manager\MediaManager {#214 …}
}

[
  "name" => "fitmetrics-biceps"
  "class" => "header--logo-dark header--logo dark:hidden h-[80px] w-[130px] max-w-[130px]"
  "data-front--header-target" => "logoDark"
]

[
  "class" => "header--logo-dark header--logo dark:hidden h-[80px] w-[130px] max-w-[130px]"
  "data-front--header-target" => "logoDark"
]

App\Twig\Components\Media\Icon {#6239
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6242 …}
  +name: "fitmetrics-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "fitmetrics-white-biceps"
  "class" => "header--logo-white header--logo hidden dark:block h-[80px] w-[130px] max-w-[130px]"
  "data-front--header-target" => "logoWhite"
]

[
  "class" => "header--logo-white header--logo hidden dark:block h-[80px] w-[130px] max-w-[130px]"
  "data-front--header-target" => "logoWhite"
]

App\Twig\Components\Media\Icon {#6250
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6242 …}
  +name: "fitmetrics-white-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "max-w-fit"
]

[
  "class" => "max-w-fit"
]

Symfony\UX\TwigComponent\AnonymousComponent {#6301
  -props: [
    "class" => "max-w-fit"
  ]
}

[
  "name" => "fitmetrics-biceps"
  "class" => "block header--logo-dark header--logo w-full dark:hidden h-[50px] scale-150"
  "data-front--header-target" => "logoDark"
]

[
  "class" => "block header--logo-dark header--logo w-full dark:hidden h-[50px] scale-150"
  "data-front--header-target" => "logoDark"
]

App\Twig\Components\Media\Icon {#6316
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6242 …}
  +name: "fitmetrics-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "fitmetrics-white-biceps"
  "class" => "hidden header--logo-white header--logo w-full dark:block h-[50px] scale-150"
  "data-front--header-target" => "logoWhite"
]

[
  "class" => "hidden header--logo-white header--logo w-full dark:block h-[50px] scale-150"
  "data-front--header-target" => "logoWhite"
]

App\Twig\Components\Media\Icon {#6366
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6242 …}
  +name: "fitmetrics-white-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "search"
  "class" => "h-7 w-7 mr-4 fill-current"
]

[
  "class" => "h-7 w-7 mr-4 fill-current"
]

App\Twig\Components\Media\Icon {#6394
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6242 …}
  +name: "search"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "flexed-biceps"
  "class" => "h-7 w-7 mr-4 fill-current"
]

[
  "class" => "h-7 w-7 mr-4 fill-current"
]

App\Twig\Components\Media\Icon {#6410
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6242 …}
  +name: "flexed-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "barbell"
  "class" => "h-8 w-8 mr-3 fill-current"
]

[
  "class" => "h-8 w-8 mr-3 fill-current"
]

App\Twig\Components\Media\Icon {#6434
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6242 …}
  +name: "barbell"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "category"
  "class" => "h-8 w-8 mr-3 fill-current"
]

[
  "class" => "h-8 w-8 mr-3 fill-current"
]

App\Twig\Components\Media\Icon {#6458
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6242 …}
  +name: "category"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "fire"
  "class" => "h-8 w-8 mr-3 fill-current"
]

[
  "class" => "h-8 w-8 mr-3 fill-current"
]

App\Twig\Components\Media\Icon {#6482
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6242 …}
  +name: "fire"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "discipline "
  "class" => "h-8 w-8 mr-3 fill-current"
]

[
  "class" => "h-8 w-8 mr-3 fill-current"
]

App\Twig\Components\Media\Icon {#6506
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6242 …}
  +name: "discipline "
  +title: null
  +symbolDefsName: null
}

[
  "name" => "stats-chart"
  "class" => "h-8 w-8 mr-3 fill-current"
]

[
  "class" => "h-8 w-8 mr-3 fill-current"
]

App\Twig\Components\Media\Icon {#6530
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6242 …}
  +name: "stats-chart"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "latest"
  "class" => "h-7 w-7 mr-4 fill-current"
]

[
  "class" => "h-7 w-7 mr-4 fill-current"
]

App\Twig\Components\Media\Icon {#6554
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6242 …}
  +name: "latest"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "random"
  "class" => "h-8 w-8 mr-3 fill-current"
]

[
  "class" => "h-8 w-8 mr-3 fill-current"
]

App\Twig\Components\Media\Icon {#6578
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6242 …}
  +name: "random"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "chevron-down"
  "class" => "w-7 h-7 fill-black dark:fill-white transition group-hover:rotate-180"
]

[
  "class" => "w-7 h-7 fill-black dark:fill-white transition group-hover:rotate-180"
]

App\Twig\Components\Media\Icon {#6929
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6242 …}
  +name: "chevron-down"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "max-w-fit"
]

[
  "class" => "max-w-fit"
]

Symfony\UX\TwigComponent\AnonymousComponent {#6916
  -props: [
    "class" => "max-w-fit"
  ]
}

App\Twig\Components\Menu\ConnexionMenu {#7007
  -authenticationUtils: Symfony\Component\Security\Http\Authentication\AuthenticationUtils {#7008 …}
  -formFactory: Symfony\Component\Form\FormFactory {#7006 …}
}

[
  "name" => "close"
  "class" => "w-[26px] h-[26px] md:w-[15px] md:h-[15px] cursor-pointer"
]

[
  "class" => "w-[26px] h-[26px] md:w-[15px] md:h-[15px] cursor-pointer"
]

App\Twig\Components\Media\Icon {#7159
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6242 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "fitmetrics-white-biceps"
  "class" => "hidden dark:block h-[80px] w-[300px]"
]

[
  "class" => "hidden dark:block h-[80px] w-[300px]"
]

App\Twig\Components\Media\Icon {#7194
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6242 …}
  +name: "fitmetrics-white-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "fitmetrics-biceps"
  "class" => "block dark:hidden h-[80px] w-[300px]"
]

[
  "class" => "block dark:hidden h-[80px] w-[300px]"
]

App\Twig\Components\Media\Icon {#7224
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6242 …}
  +name: "fitmetrics-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "google"
  "class" => "h-[24px] w-[20px]"
  "symbolDefsName" => "networks-symbol-defs.svg"
]

[
  "class" => "h-[24px] w-[20px]"
]

App\Twig\Components\Media\Icon {#7256
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6242 …}
  +name: "google"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
  "name" => "apple"
  "class" => "h-[24px] w-[20px] fill-white"
  "symbolDefsName" => "networks-symbol-defs.svg"
]

[
  "class" => "h-[24px] w-[20px] fill-white"
]

App\Twig\Components\Media\Icon {#7275
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6242 …}
  +name: "apple"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
  "name" => "fitmetrics-white-biceps"
  "class" => "h-[80px] w-[300px]"
]

[
  "class" => "h-[80px] w-[300px]"
]

App\Twig\Components\Media\Icon {#7385
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6242 …}
  +name: "fitmetrics-white-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "chevron-down"
  "class" => "fill-white w-[20px] h-[20px]"
]

[
  "class" => "fill-white w-[20px] h-[20px]"
]

App\Twig\Components\Media\Icon {#7419
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6242 …}
  +name: "chevron-down"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "flexed-biceps"
  "class" => "h-5 w-5 mr-2 fill-current"
]

[
  "class" => "h-5 w-5 mr-2 fill-current"
]

App\Twig\Components\Media\Icon {#7435
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6242 …}
  +name: "flexed-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "fire"
  "class" => "h-5 w-5 mr-2 fill-current"
]

[
  "class" => "h-5 w-5 mr-2 fill-current"
]

App\Twig\Components\Media\Icon {#7459
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6242 …}
  +name: "fire"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "category"
  "class" => "h-5 w-5 mr-2 fill-current"
]

[
  "class" => "h-5 w-5 mr-2 fill-current"
]

App\Twig\Components\Media\Icon {#7483
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6242 …}
  +name: "category"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "barbell"
  "class" => "h-5 w-5 mr-2 fill-current"
]

[
  "class" => "h-5 w-5 mr-2 fill-current"
]

App\Twig\Components\Media\Icon {#7507
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6242 …}
  +name: "barbell"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "discipline"
  "class" => "h-5 w-5 mr-2 fill-current"
]

[
  "class" => "h-5 w-5 mr-2 fill-current"
]

App\Twig\Components\Media\Icon {#7531
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6242 …}
  +name: "discipline"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "stats-chart"
  "class" => "h-5 w-5 mr-2 fill-current"
]

[
  "class" => "h-5 w-5 mr-2 fill-current"
]

App\Twig\Components\Media\Icon {#7555
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6242 …}
  +name: "stats-chart"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "latest"
  "class" => "h-5 w-5 mr-2 fill-current"
]

[
  "class" => "h-5 w-5 mr-2 fill-current"
]

App\Twig\Components\Media\Icon {#7579
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6242 …}
  +name: "latest"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "random"
  "class" => "h-5 w-5 mr-2 fill-current"
]

[
  "class" => "h-5 w-5 mr-2 fill-current"
]

App\Twig\Components\Media\Icon {#7603
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6242 …}
  +name: "random"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "favorites"
  "class" => "h-5 w-5 mr-2 fill-current"
]

[
  "class" => "h-5 w-5 mr-2 fill-current"
]

App\Twig\Components\Media\Icon {#7627
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6242 …}
  +name: "favorites"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "more"
  "class" => "h-5 w-5 mr-2 fill-current"
]

[
  "class" => "h-5 w-5 mr-2 fill-current"
]

App\Twig\Components\Media\Icon {#7651
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6242 …}
  +name: "more"
  +title: null
  +symbolDefsName: null
}

[
  "defaultOpenLeft" => true
]

App\Twig\Components\App\LangSelector {#7696
  +routeName: null
  +params: null
  +withQuery: true
  +defaultOpenLeft: true
  -seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
  -requestStack: Symfony\Component\HttpFoundation\RequestStack {#865 …}
  -router: Symfony\Bundle\FrameworkBundle\Routing\Router {#681 …}
}

[
  "name" => "close"
  "class" => "w-[26px] h-[26px] md:w-[15px] md:h-[15px] cursor-pointer text-white"
]

[
  "class" => "w-[26px] h-[26px] md:w-[15px] md:h-[15px] cursor-pointer text-white"
]

App\Twig\Components\Media\Icon {#7686
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6242 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "fitmetrics-biceps"
  "class" => "h-16 w-full"
]

[
  "class" => "h-16 w-full"
]

App\Twig\Components\Media\Icon {#7327
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6242 …}
  +name: "fitmetrics-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "builder" => App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4558
    -items: [
      [
        "label" => "menu.home"
        "url" => "/en/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/en/exercises"
      ]
      [
        "label" => "Upper Back Stretch"
        "url" => "/en/exercises/group/351-upper-back-stretch"
      ]
      [
        "label" => "Upper Back Stretch"
        "url" => null
      ]
    ]
  }
]

App\Twig\Components\Menu\Breadcrumb {#7779
  +items: [
    [
      "label" => "menu.home"
      "url" => "/en/"
    ]
    [
      "label" => "menu.exercises"
      "url" => "/en/exercises"
    ]
    [
      "label" => "Upper Back Stretch"
      "url" => "/en/exercises/group/351-upper-back-stretch"
    ]
    [
      "label" => "Upper Back Stretch"
      "url" => null
    ]
  ]
  +builder: App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4558
    -items: [
      [
        "label" => "menu.home"
        "url" => "/en/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/en/exercises"
      ]
      [
        "label" => "Upper Back Stretch"
        "url" => "/en/exercises/group/351-upper-back-stretch"
      ]
      [
        "label" => "Upper Back Stretch"
        "url" => null
      ]
    ]
  }
}

[
  "name" => "chevron-right"
  "class" => "w-[10px] h-[10px] fill-black dark:fill-white"
]

[
  "class" => "w-[10px] h-[10px] fill-black dark:fill-white"
]

App\Twig\Components\Media\Icon {#7809
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6242 …}
  +name: "chevron-right"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "chevron-right"
  "class" => "w-[10px] h-[10px] fill-black dark:fill-white"
]

[
  "class" => "w-[10px] h-[10px] fill-black dark:fill-white"
]

App\Twig\Components\Media\Icon {#7831
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6242 …}
  +name: "chevron-right"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "chevron-right"
  "class" => "w-[10px] h-[10px] fill-black dark:fill-white"
]

[
  "class" => "w-[10px] h-[10px] fill-black dark:fill-white"
]

App\Twig\Components\Media\Icon {#7854
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6242 …}
  +name: "chevron-right"
  +title: null
  +symbolDefsName: null
}

[
  "containerClass" => "my-4"
]

App\Twig\Components\Ad\AdBanner {#7897
  +includeScript: true
  +labelClass: null
  +containerClass: "my-4"
  +adClass: null
  +showBgColor: true
  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2934 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
  "media" => App\Entity\Media\MediaVideo {#4512
    #uploadedFile: null
    #file: Vich\UploaderBundle\Entity\File {#4514 …}
    #credits: Doctrine\ORM\PersistentCollection {#4516 …}
    -source: null
    -zone: null
    -urlExternal: null
    #id: 2938
    -notes: null
    #translations: Doctrine\ORM\PersistentCollection {#4488 …}
    #newTranslations: null
    #currentLocale: "en"
    #defaultLocale: "en"
    -tiersId: null
    -tiersName: null
    #createdAt: DateTimeImmutable @1767023810 {#4550
      date: 2025-12-29 16:56:50.0 Europe/Zurich (+01:00)
    }
    #updatedAt: DateTimeImmutable @1767023810 {#4502
      date: 2025-12-29 16:56:50.0 Europe/Zurich (+01:00)
    }
    #createdBy: App\Entity\User {#2755 …}
    #updatedBy: App\Entity\User {#2755 …}
    -duration: null
    -format: null
    -startTime: 17
    -endTime: 41
    -youtubeId: "uDm3lzfzYzc"
  }
  "title" => "Upper Back Stretch"
  "showCredits" => false
]

App\Twig\Components\Media\Video {#7984
  +media: App\Entity\Media\MediaVideo {#4512
    #uploadedFile: null
    #file: Vich\UploaderBundle\Entity\File {#4514 …}
    #credits: Doctrine\ORM\PersistentCollection {#4516 …}
    -source: null
    -zone: null
    -urlExternal: null
    #id: 2938
    -notes: null
    #translations: Doctrine\ORM\PersistentCollection {#4488 …}
    #newTranslations: null
    #currentLocale: "en"
    #defaultLocale: "en"
    -tiersId: null
    -tiersName: null
    #createdAt: DateTimeImmutable @1767023810 {#4550
      date: 2025-12-29 16:56:50.0 Europe/Zurich (+01:00)
    }
    #updatedAt: DateTimeImmutable @1767023810 {#4502
      date: 2025-12-29 16:56:50.0 Europe/Zurich (+01:00)
    }
    #createdBy: App\Entity\User {#2755 …}
    #updatedBy: App\Entity\User {#2755 …}
    -duration: null
    -format: null
    -startTime: 17
    -endTime: 41
    -youtubeId: "uDm3lzfzYzc"
  }
  +title: "Upper Back Stretch"
  +posterSm: null
  +posterLg: null
  +hasPipButton: true
  +loop: false
  +mute: false
  +showCredits: false
  +creditsTitle: "label.media_video.credits"
  -mediaManager: App\BusinessLogic\Media\Manager\MediaManager {#214 …}
  -appManager: App\BusinessLogic\App\Manager\AppManager {#152 …}
}

[
  "name" => "favorites"
  "class" => "h-4 w-4 stroke-yellow text-transparent"
  "data-front--favorite-target" => "icon"
]

[
  "class" => "h-4 w-4 stroke-yellow text-transparent"
  "data-front--favorite-target" => "icon"
]

App\Twig\Components\Media\Icon {#8000
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6242 …}
  +name: "favorites"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "program"
  "class" => "w-5 h-5 text-white inline-flex"
]

[
  "class" => "w-5 h-5 text-white inline-flex"
]

App\Twig\Components\Media\Icon {#8033
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6242 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "mt-2 md:m-0"
]

[
  "class" => "mt-2 md:m-0"
]

App\Twig\Components\App\PageSharer {#8057
  +shareUrl: "http://test.fitmetrics.ch/en/exercise/68e3bb68cbf4f-upper-back-stretch"
  +title: "Upper Back Stretch - Exercise - FitMetrics"
  +description: "Upper Back Stretch is a simple mobility drill designed to reduce stiffness in the upper spine and the shoulder blade region, especially after long hours of sitting, screen time, or repetitive upper-body training. By reaching forward and gently rounding the upper back, you encourage the shoulder blades to glide apart and create space across the back of the ribcage. This makes it a practical reset for posture, helping you feel less tight through the mid-back and more comfortable when standing tall or moving your arms overhead. This stretch is commonly used in warm-ups, cooldowns, and recovery routines because it is easy to perform anywhere and requires no equipment. Consistent practice can support smoother upper-body mechanics for everyday tasks such as reaching, lifting, and carrying, while also helping you unwind tension that builds up from stress and static positions. It can be especially useful for people who feel a "pinched" or compressed sensation between the shoulder blades, or who notice upper-back fatigue during desk work. Because the movement is controlled and low intensity, the Upper Back Stretch is appropriate for most fitness levels. You can adjust it by performing it seated or standing, changing how far you reach, or shortening the hold time. When performed with relaxed breathing and steady posture, it delivers a quick, reliable sense of relief and improved comfort in the upper back area."
  +quote: null
  +hashtags: [
    "fitmetrics"
  ]
  +alignMobileLeft: false
  -requestStack: Symfony\Component\HttpFoundation\RequestStack {#865 …}
  -seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
  "name" => "check"
  "class" => "w-5 h-5 text-white fill-white"
]

[
  "class" => "w-5 h-5 text-white fill-white"
]

App\Twig\Components\Media\Icon {#8087
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6242 …}
  +name: "check"
  +title: null
  +symbolDefsName: null
}

[
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]

[
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]

App\Twig\Components\Media\Icon {#8115
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6242 …}
  +name: "reddit"
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}

[
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  "class" => "w-5 h-5 fill-slate-600 transition-colors group-hover:fill-white dark:fill-white dark:group-hover:fill-white"
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]

App\Twig\Components\Media\Icon {#8140
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6242 …}
  +name: "twitter"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
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]

App\Twig\Components\Media\Icon {#8163
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6242 …}
  +name: "threads"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
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  "class" => "w-5 h-5 fill-slate-600 transition-colors group-hover:fill-white dark:fill-white dark:group-hover:fill-white"
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]

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]

App\Twig\Components\Media\Icon {#8186
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6242 …}
  +name: "facebook"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
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]

App\Twig\Components\Media\Icon {#8209
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6242 …}
  +name: "linkedin"
  +title: null
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}

[
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  "class" => "w-5 h-5 fill-slate-600 transition-colors group-hover:fill-white dark:fill-white dark:group-hover:fill-white"
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]

[
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]

App\Twig\Components\Media\Icon {#8232
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6242 …}
  +name: "whatsapp"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
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  "class" => "w-5 h-5 fill-slate-600 transition-colors group-hover:fill-white dark:fill-white dark:group-hover:fill-white"
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]

[
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]

App\Twig\Components\Media\Icon {#8255
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6242 …}
  +name: "email"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
  "name" => "program"
  "class" => "w-6 h-6 mr-3 !text-white"
]

[
  "class" => "w-6 h-6 mr-3 !text-white"
]

App\Twig\Components\Media\Icon {#8286
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6242 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

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App\Twig\Components\Ui\Editor\EditorRender {#8335
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    "version" => "2.31.0-rc.7"
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  +spacing: 4
  +adsInterval: 5
  +withAds: true
  +withMarketingBanner: false
  +marketingBannerPosition: 8
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  #requestStack: Symfony\Component\HttpFoundation\RequestStack {#865 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
}

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App\Twig\Components\Ui\Editor\EditorRender {#8396
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        "type" => "list"
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  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
}

[
  "containerClass" => "mt-6"
]

App\Twig\Components\Ad\AdSquareFluid {#8383
  +includeScript: true
  +labelClass: null
  +containerClass: "mt-6"
  +adClass: null
  +showBgColor: true
  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2934 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
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    -news: Doctrine\ORM\PersistentCollection {#5072 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5074 …}
    #id: 6227
    #createdAt: DateTimeImmutable @1767024020 {#5084
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    #updatedAt: DateTimeImmutable @1767024020 {#5059
      date: 2025-12-29 17:00:20.0 Europe/Zurich (+01:00)
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]

App\Twig\Components\Ui\FaqComponent {#8440
  +faq: App\Entity\Faq {#5089
    -news: Doctrine\ORM\PersistentCollection {#5072 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5074 …}
    #id: 6227
    #createdAt: DateTimeImmutable @1767024020 {#5084
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    #updatedAt: DateTimeImmutable @1767024020 {#5059
      date: 2025-12-29 17:00:20.0 Europe/Zurich (+01:00)
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[
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]

App\Twig\Components\Ui\RawFaqComponent {#8468
  +question: "What are the benefits of doing the Upper Back Stretch?"
  +answer: "The Upper Back Stretch helps reduce upper-back stiffness, improves comfort between the shoulder blades, and supports better posture after sitting or training. It can also make reaching and overhead movements feel smoother by restoring mobility in the upper spine and shoulder blade area."
}

[
  "faq" => App\Entity\Faq {#5120
    -news: Doctrine\ORM\PersistentCollection {#5127 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5124 …}
    #id: 6228
    #createdAt: DateTimeImmutable @1767024020 {#5115
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    #updatedAt: DateTimeImmutable @1767024020 {#5122
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App\Twig\Components\Ui\FaqComponent {#8499
  +faq: App\Entity\Faq {#5120
    -news: Doctrine\ORM\PersistentCollection {#5127 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5124 …}
    #id: 6228
    #createdAt: DateTimeImmutable @1767024020 {#5115
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[
  "question" => "What is the most common mistake when doing the Upper Back Stretch?"
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]

App\Twig\Components\Ui\RawFaqComponent {#8544
  +question: "What is the most common mistake when doing the Upper Back Stretch?"
  +answer: "The most common mistake is shrugging the shoulders up toward the ears or arching the lower back. Keep the ribs down, gently round the upper back, and reach forward at shoulder height so the stretch stays focused on the upper back instead of the neck or low back."
}

[
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    -news: Doctrine\ORM\PersistentCollection {#5305 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5190 …}
    #id: 6229
    #createdAt: DateTimeImmutable @1767024020 {#5131
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App\Twig\Components\Ui\FaqComponent {#8547
  +faq: App\Entity\Faq {#5133
    -news: Doctrine\ORM\PersistentCollection {#5305 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5190 …}
    #id: 6229
    #createdAt: DateTimeImmutable @1767024020 {#5131
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[
  "question" => "Is the Upper Back Stretch safe for my shoulders and neck?"
  "answer" => "For most people it is safe when done gently and without pain. If you have a recent shoulder or neck injury, nerve symptoms (numbness or tingling), or sharp pain, avoid the stretch and consult a qualified clinician. Use a smaller range of motion and keep the chin slightly tucked to reduce neck strain."
]

App\Twig\Components\Ui\RawFaqComponent {#8591
  +question: "Is the Upper Back Stretch safe for my shoulders and neck?"
  +answer: "For most people it is safe when done gently and without pain. If you have a recent shoulder or neck injury, nerve symptoms (numbness or tingling), or sharp pain, avoid the stretch and consult a qualified clinician. Use a smaller range of motion and keep the chin slightly tucked to reduce neck strain."
}

[
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    -exercises: Doctrine\ORM\PersistentCollection {#5099 …}
    #id: 6230
    #createdAt: DateTimeImmutable @1767024020 {#5104
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    #updatedAt: DateTimeImmutable @1767024020 {#5103
      date: 2025-12-29 17:00:20.0 Europe/Zurich (+01:00)
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]

App\Twig\Components\Ui\FaqComponent {#8594
  +faq: App\Entity\Faq {#5102
    -news: Doctrine\ORM\PersistentCollection {#5101 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5099 …}
    #id: 6230
    #createdAt: DateTimeImmutable @1767024020 {#5104
      date: 2025-12-29 17:00:20.0 Europe/Zurich (+01:00)
    }
    #updatedAt: DateTimeImmutable @1767024020 {#5103
      date: 2025-12-29 17:00:20.0 Europe/Zurich (+01:00)
    }
    #createdBy: App\Entity\User {#2755 …}
    #updatedBy: App\Entity\User {#2755 …}
    #translations: Doctrine\ORM\PersistentCollection {#5097 …}
    #newTranslations: null
    #currentLocale: "en"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "How long should I hold the Upper Back Stretch?"
  "answer" => "A good starting point is 20 to 40 seconds per hold for 1 to 3 rounds. If you are using it as a quick posture reset during the day, even a 15 to 20 second hold can be effective."
]

App\Twig\Components\Ui\RawFaqComponent {#8638
  +question: "How long should I hold the Upper Back Stretch?"
  +answer: "A good starting point is 20 to 40 seconds per hold for 1 to 3 rounds. If you are using it as a quick posture reset during the day, even a 15 to 20 second hold can be effective."
}

[
  "faq" => App\Entity\Faq {#5049
    -news: Doctrine\ORM\PersistentCollection {#5048 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5046 …}
    #id: 6231
    #createdAt: DateTimeImmutable @1767024020 {#5051
      date: 2025-12-29 17:00:20.0 Europe/Zurich (+01:00)
    }
    #updatedAt: DateTimeImmutable @1767024020 {#5050
      date: 2025-12-29 17:00:20.0 Europe/Zurich (+01:00)
    }
    #createdBy: App\Entity\User {#2755 …}
    #updatedBy: App\Entity\User {#2755 …}
    #translations: Doctrine\ORM\PersistentCollection {#5044 …}
    #newTranslations: null
    #currentLocale: "en"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#8641
  +faq: App\Entity\Faq {#5049
    -news: Doctrine\ORM\PersistentCollection {#5048 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5046 …}
    #id: 6231
    #createdAt: DateTimeImmutable @1767024020 {#5051
      date: 2025-12-29 17:00:20.0 Europe/Zurich (+01:00)
    }
    #updatedAt: DateTimeImmutable @1767024020 {#5050
      date: 2025-12-29 17:00:20.0 Europe/Zurich (+01:00)
    }
    #createdBy: App\Entity\User {#2755 …}
    #updatedBy: App\Entity\User {#2755 …}
    #translations: Doctrine\ORM\PersistentCollection {#5044 …}
    #newTranslations: null
    #currentLocale: "en"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "How often should I do the Upper Back Stretch?"
  "answer" => "You can do it daily, especially if you sit for long periods. Many people benefit from 2 to 4 short sessions per day as a posture break, or 1 to 2 rounds after training as part of a cooldown."
]

App\Twig\Components\Ui\RawFaqComponent {#8685
  +question: "How often should I do the Upper Back Stretch?"
  +answer: "You can do it daily, especially if you sit for long periods. Many people benefit from 2 to 4 short sessions per day as a posture break, or 1 to 2 rounds after training as part of a cooldown."
}

[
  "faq" => App\Entity\Faq {#5040
    -news: Doctrine\ORM\PersistentCollection {#5039 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5037 …}
    #id: 6232
    #createdAt: DateTimeImmutable @1767024020 {#5042
      date: 2025-12-29 17:00:20.0 Europe/Zurich (+01:00)
    }
    #updatedAt: DateTimeImmutable @1767024020 {#5041
      date: 2025-12-29 17:00:20.0 Europe/Zurich (+01:00)
    }
    #createdBy: App\Entity\User {#2755 …}
    #updatedBy: App\Entity\User {#2755 …}
    #translations: Doctrine\ORM\PersistentCollection {#5035 …}
    #newTranslations: null
    #currentLocale: "en"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#8688
  +faq: App\Entity\Faq {#5040
    -news: Doctrine\ORM\PersistentCollection {#5039 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5037 …}
    #id: 6232
    #createdAt: DateTimeImmutable @1767024020 {#5042
      date: 2025-12-29 17:00:20.0 Europe/Zurich (+01:00)
    }
    #updatedAt: DateTimeImmutable @1767024020 {#5041
      date: 2025-12-29 17:00:20.0 Europe/Zurich (+01:00)
    }
    #createdBy: App\Entity\User {#2755 …}
    #updatedBy: App\Entity\User {#2755 …}
    #translations: Doctrine\ORM\PersistentCollection {#5035 …}
    #newTranslations: null
    #currentLocale: "en"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "What is a good alternative if I cannot clasp my hands comfortably?"
  "answer" => "If interlacing your fingers bothers your wrists or shoulders, place your palms together and push forward, or hold opposite elbows in a gentle hug. You can also do Child's Pose on a yoga mat to achieve a similar upper-back stretch with less wrist demand."
]

App\Twig\Components\Ui\RawFaqComponent {#8732
  +question: "What is a good alternative if I cannot clasp my hands comfortably?"
  +answer: "If interlacing your fingers bothers your wrists or shoulders, place your palms together and push forward, or hold opposite elbows in a gentle hug. You can also do Child's Pose on a yoga mat to achieve a similar upper-back stretch with less wrist demand."
}

[
  "class" => "relative"
  "primaryMuscles" => [
    12
    13
  ]
  "secondaryMuscles" => [
    18
    25
    26
    30
  ]
  "displayFront" => false
]

[
  "class" => "relative"
]

App\Twig\Components\Anatomy\Avatar {#8660
  #container: Symfony\Component\DependencyInjection\Argument\ServiceLocator {#8743 …}
  +primaryMuscles: [
    12
    13
  ]
  +secondaryMuscles: [
    18
    25
    26
    30
  ]
  +type: "url"
  +urlReferenceType: 2
  +displayFront: false
  +selectedMuscles: []
  +displayTagMuscles: false
  +hoverMuscleDefaultText: "-"
  #entityManager: Doctrine\ORM\EntityManager {#550 …}
  #localeSwitcher: Symfony\Component\Translation\LocaleSwitcher {#1600 …}
  #avatarData: App\BusinessLogic\Anatomy\AvatarData {#8741 …}
  -liveResponder: Symfony\UX\LiveComponent\LiveResponder {#8742 …}
}

[
  "name" => "Back"
  "url" => "/en/exercises/muscle/12-back"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#10020
  +name: "Back"
  +url: "/en/exercises/muscle/12-back"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Traps"
  "url" => "/en/exercises/muscle/13-traps"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#10072
  +name: "Traps"
  +url: "/en/exercises/muscle/13-traps"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Rear deltoid (Posterior)"
  "url" => "/en/exercises/muscle/18-rear-deltoid-posterior"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#10096
  +name: "Rear deltoid (Posterior)"
  +url: "/en/exercises/muscle/18-rear-deltoid-posterior"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Lats"
  "url" => "/en/exercises/muscle/25-lats"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#10120
  +name: "Lats"
  +url: "/en/exercises/muscle/25-lats"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Rhomboid"
  "url" => "/en/exercises/muscle/26-rhomboid"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#10144
  +name: "Rhomboid"
  +url: "/en/exercises/muscle/26-rhomboid"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Serratus anterior"
  "url" => "/en/exercises/muscle/30-serratus-anterior"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#10168
  +name: "Serratus anterior"
  +url: "/en/exercises/muscle/30-serratus-anterior"
  +color: "primary"
  +small: false
  +selected: false
}

App\Twig\Components\Ad\AdSquareFluid {#10008
  +includeScript: true
  +labelClass: null
  +containerClass: "max-h-[300px] max-w-[300px]"
  +adClass: null
  +showBgColor: true
  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2934 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
  "difficulty" => "beginner"
]

App\Twig\Components\Training\DifficultyBadge {#10201
  +difficulty: "beginner"
  +small: false
  +link: true
}

[
  "name" => "Yoga mat"
  "url" => "/en/exercises/equipment/17-yoga-mat"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#10246
  +name: "Yoga mat"
  +url: "/en/exercises/equipment/17-yoga-mat"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Without equipment"
  "url" => "/en/exercises/equipment/29-without-equipment"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#10273
  +name: "Without equipment"
  +url: "/en/exercises/equipment/29-without-equipment"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Callisthenics"
  "url" => "/en/exercises/sport/3-callisthenics"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#10297
  +name: "Callisthenics"
  +url: "/en/exercises/sport/3-callisthenics"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Fitness"
  "url" => "/en/exercises/sport/5-fitness"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#10321
  +name: "Fitness"
  +url: "/en/exercises/sport/5-fitness"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Yoga"
  "url" => "/en/exercises/sport/8-yoga"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#10345
  +name: "Yoga"
  +url: "/en/exercises/sport/8-yoga"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Pilates"
  "url" => "/en/exercises/sport/9-pilates"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#10369
  +name: "Pilates"
  +url: "/en/exercises/sport/9-pilates"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Mobility"
  "url" => "/en/exercises/category/59-mobility"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#10393
  +name: "Mobility"
  +url: "/en/exercises/category/59-mobility"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Warm-up"
  "url" => "/en/exercises/category/62-warm-up"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#10417
  +name: "Warm-up"
  +url: "/en/exercises/category/62-warm-up"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Recovery and relaxation"
  "url" => "/en/exercises/category/75-recovery-and-relaxation"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#10441
  +name: "Recovery and relaxation"
  +url: "/en/exercises/category/75-recovery-and-relaxation"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "containerClass" => "hidden lg:flex items-center justify-center my-6"
]

App\Twig\Components\Ad\AdSquareFluid {#10182
  +includeScript: true
  +labelClass: null
  +containerClass: "hidden lg:flex items-center justify-center my-6"
  +adClass: null
  +showBgColor: true
  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2934 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

App\Twig\Components\App\LoadingSpinner {#8322
  +color: "fill-primary"
  +size: 8
  +centered: true
  +inline: false
}

App\Twig\Components\App\LoadingSpinner {#10498
  +color: "fill-primary"
  +size: 8
  +centered: true
  +inline: false
}

[
  "name" => "program"
  "class" => "w-6 h-6 mr-3 !text-white"
]

[
  "class" => "w-6 h-6 mr-3 !text-white"
]

App\Twig\Components\Media\Icon {#10535
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6242 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "hidden md:block"
  "route" => "http://test.fitmetrics.ch/en/widgets/exercise/preview-68e3bb68cbf4f?video=1"
  "parameters" => [
    [
      "name" => "orientation"
      "description" => "Change the layout: horizontal (side by side) or vertical (stacked)"
      "example" => "?orientation=vertical"
      "values" => [
        "horizontal"
        "vertical"
      ]
    ]
    [
      "name" => "video"
      "description" => "Show the exercise video (if available): yes"
      "example" => "?video=1"
      "values" => [
        "0"
        "1"
        "true"
        "false"
      ]
    ]
  ]
  "defaultWidth" => 350
  "defaultHeight" => 700
]

[
  "class" => "hidden md:block"
]

App\Twig\Components\Ui\WidgetEmbed {#10571
  +route: "http://test.fitmetrics.ch/en/widgets/exercise/preview-68e3bb68cbf4f?video=1"
  +parameters: [
    [
      "name" => "orientation"
      "description" => "Change the layout: horizontal (side by side) or vertical (stacked)"
      "example" => "?orientation=vertical"
      "values" => [
        "horizontal"
        "vertical"
      ]
    ]
    [
      "name" => "video"
      "description" => "Show the exercise video (if available): yes"
      "example" => "?video=1"
      "values" => [
        "0"
        "1"
        "true"
        "false"
      ]
    ]
  ]
  +defaultWidth: 350
  +defaultHeight: 700
}

[
  "name" => "check"
  "class" => "me-1"
  "style" => "width: 20px; height: 20px;"
]

[
  "class" => "me-1"
  "style" => "width: 20px; height: 20px;"
]

App\Twig\Components\Media\Icon {#10609
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6242 …}
  +name: "check"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "close"
  "class" => "w-[26px] h-[26px] cursor-pointer text-black dark:text-white"
]

[
  "class" => "w-[26px] h-[26px] cursor-pointer text-black dark:text-white"
]

App\Twig\Components\Media\Icon {#10642
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6242 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "content-container"
  "title" => "Upper Back Stretch"
  "description" => "Upper Back Stretch is a simple mobility drill designed to reduce stiffness in the upper spine and the shoulder blade region, especially after long hours of sitting, screen time, or repetitive upper-body training. By reaching forward and gently rounding the upper back, you encourage the shoulder blades to glide apart and create space across the back of the ribcage. This makes it a practical reset for posture, helping you feel less tight through the mid-back and more comfortable when standing tall or moving your arms overhead. This stretch is commonly used in warm-ups, cooldowns, and recovery routines because it is easy to perform anywhere and requires no equipment. Consistent practice can support smoother upper-body mechanics for everyday tasks such as reaching, lifting, and carrying, while also helping you unwind tension that builds up from stress and static positions. It can be especially useful for people who feel a "pinched" or compressed sensation between the shoulder blades, or who notice upper-back fatigue during desk work. Because the movement is controlled and low intensity, the Upper Back Stretch is appropriate for most fitness levels. You can adjust it by performing it seated or standing, changing how far you reach, or shortening the hold time. When performed with relaxed breathing and steady posture, it delivers a quick, reliable sense of relief and improved comfort in the upper back area."
]

[
  "class" => "content-container"
]

App\Twig\Components\App\PageSharer {#10682
  +shareUrl: "http://test.fitmetrics.ch/en/exercise/68e3bb68cbf4f-upper-back-stretch"
  +title: "Upper Back Stretch"
  +description: "Upper Back Stretch is a simple mobility drill designed to reduce stiffness in the upper spine and the shoulder blade region, especially after long hours of sitting, screen time, or repetitive upper-body training. By reaching forward and gently rounding the upper back, you encourage the shoulder blades to glide apart and create space across the back of the ribcage. This makes it a practical reset for posture, helping you feel less tight through the mid-back and more comfortable when standing tall or moving your arms overhead. This stretch is commonly used in warm-ups, cooldowns, and recovery routines because it is easy to perform anywhere and requires no equipment. Consistent practice can support smoother upper-body mechanics for everyday tasks such as reaching, lifting, and carrying, while also helping you unwind tension that builds up from stress and static positions. It can be especially useful for people who feel a "pinched" or compressed sensation between the shoulder blades, or who notice upper-back fatigue during desk work. Because the movement is controlled and low intensity, the Upper Back Stretch is appropriate for most fitness levels. You can adjust it by performing it seated or standing, changing how far you reach, or shortening the hold time. When performed with relaxed breathing and steady posture, it delivers a quick, reliable sense of relief and improved comfort in the upper back area."
  +quote: null
  +hashtags: [
    "fitmetrics"
  ]
  +alignMobileLeft: false
  -requestStack: Symfony\Component\HttpFoundation\RequestStack {#865 …}
  -seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
  "name" => "check"
  "class" => "w-5 h-5 text-white fill-white"
]

[
  "class" => "w-5 h-5 text-white fill-white"
]

App\Twig\Components\Media\Icon {#10690
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6242 …}
  +name: "check"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "reddit"
  "class" => "w-6 h-6 fill-slate-600 transition-colors group-hover:fill-white dark:fill-white dark:group-hover:fill-white"
  "symbolDefsName" => "networks-symbol-defs.svg"
]

[
  "class" => "w-6 h-6 fill-slate-600 transition-colors group-hover:fill-white dark:fill-white dark:group-hover:fill-white"
]

App\Twig\Components\Media\Icon {#10712
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6242 …}
  +name: "reddit"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
  "name" => "twitter"
  "class" => "w-5 h-5 fill-slate-600 transition-colors group-hover:fill-white dark:fill-white dark:group-hover:fill-white"
  "symbolDefsName" => "networks-symbol-defs.svg"
]

[
  "class" => "w-5 h-5 fill-slate-600 transition-colors group-hover:fill-white dark:fill-white dark:group-hover:fill-white"
]

App\Twig\Components\Media\Icon {#10736
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6242 …}
  +name: "twitter"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
  "name" => "threads"
  "class" => "w-5 h-5 fill-slate-600 transition-colors group-hover:fill-white dark:fill-white dark:group-hover:fill-white"
  "symbolDefsName" => "networks-symbol-defs.svg"
]

[
  "class" => "w-5 h-5 fill-slate-600 transition-colors group-hover:fill-white dark:fill-white dark:group-hover:fill-white"
]

App\Twig\Components\Media\Icon {#10759
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6242 …}
  +name: "threads"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
  "name" => "facebook"
  "class" => "w-5 h-5 fill-slate-600 transition-colors group-hover:fill-white dark:fill-white dark:group-hover:fill-white"
  "symbolDefsName" => "networks-symbol-defs.svg"
]

[
  "class" => "w-5 h-5 fill-slate-600 transition-colors group-hover:fill-white dark:fill-white dark:group-hover:fill-white"
]

App\Twig\Components\Media\Icon {#10782
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6242 …}
  +name: "facebook"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
  "name" => "linkedin"
  "class" => "w-5 h-5 fill-slate-600 transition-colors group-hover:fill-white dark:fill-white dark:group-hover:fill-white"
  "symbolDefsName" => "networks-symbol-defs.svg"
]

[
  "class" => "w-5 h-5 fill-slate-600 transition-colors group-hover:fill-white dark:fill-white dark:group-hover:fill-white"
]

App\Twig\Components\Media\Icon {#10805
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6242 …}
  +name: "linkedin"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
  "name" => "whatsapp"
  "class" => "w-5 h-5 fill-slate-600 transition-colors group-hover:fill-white dark:fill-white dark:group-hover:fill-white"
  "symbolDefsName" => "networks-symbol-defs.svg"
]

[
  "class" => "w-5 h-5 fill-slate-600 transition-colors group-hover:fill-white dark:fill-white dark:group-hover:fill-white"
]

App\Twig\Components\Media\Icon {#10828
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6242 …}
  +name: "whatsapp"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
  "name" => "email"
  "class" => "w-5 h-5 fill-slate-600 transition-colors group-hover:fill-white dark:fill-white dark:group-hover:fill-white"
  "symbolDefsName" => "networks-symbol-defs.svg"
]

[
  "class" => "w-5 h-5 fill-slate-600 transition-colors group-hover:fill-white dark:fill-white dark:group-hover:fill-white"
]

App\Twig\Components\Media\Icon {#10851
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6242 …}
  +name: "email"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

App\Twig\Components\Ad\AdWideSkyscraper {#719
  +includeScript: true
  +labelClass: null
  +containerClass: ""
  +adClass: null
  +showBgColor: false
  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2934 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
  +right: true
  +left: true
}

[
  "containerClass" => "content-container my-4"
]

App\Twig\Components\Ad\AdHorizontalFluid {#10898
  +includeScript: true
  +labelClass: null
  +containerClass: "content-container my-4"
  +adClass: null
  +showBgColor: true
  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2934 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
  "defaultOpenLeft" => false
]

App\Twig\Components\App\LangSelector {#10953
  +routeName: null
  +params: null
  +withQuery: true
  +defaultOpenLeft: false
  -seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
  -requestStack: Symfony\Component\HttpFoundation\RequestStack {#865 …}
  -router: Symfony\Bundle\FrameworkBundle\Routing\Router {#681 …}
}