Symfony Profiler

App\Twig\Components\Menu\MainMenu {#5895
  -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 {#5942
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5945 …}
  +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 {#5953
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5945 …}
  +name: "fitmetrics-white-biceps"
  +title: null
  +symbolDefsName: null
}

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

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

Symfony\UX\TwigComponent\AnonymousComponent {#6004
  -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 {#6019
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5945 …}
  +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 {#6069
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5945 …}
  +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 {#6097
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5945 …}
  +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 {#6113
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5945 …}
  +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 {#6137
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5945 …}
  +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 {#6161
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5945 …}
  +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 {#6185
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5945 …}
  +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 {#6209
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5945 …}
  +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 {#6233
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5945 …}
  +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 {#6257
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5945 …}
  +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 {#6281
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5945 …}
  +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 {#6620
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5945 …}
  +name: "chevron-down"
  +title: null
  +symbolDefsName: null
}

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

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

Symfony\UX\TwigComponent\AnonymousComponent {#6575
  -props: [
    "class" => "max-w-fit"
  ]
}

App\Twig\Components\Menu\ConnexionMenu {#6705
  -authenticationUtils: Symfony\Component\Security\Http\Authentication\AuthenticationUtils {#6706 …}
  -formFactory: Symfony\Component\Form\FormFactory {#6704 …}
}

[
  "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 {#6857
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5945 …}
  +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 {#6892
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5945 …}
  +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 {#6922
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5945 …}
  +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 {#6954
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5945 …}
  +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 {#6973
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5945 …}
  +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 {#7083
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5945 …}
  +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 {#7117
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5945 …}
  +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 {#7133
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5945 …}
  +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 {#7157
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5945 …}
  +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 {#7181
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5945 …}
  +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 {#7205
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5945 …}
  +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 {#7229
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5945 …}
  +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 {#7253
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5945 …}
  +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 {#7277
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5945 …}
  +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 {#7301
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5945 …}
  +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 {#7325
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5945 …}
  +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 {#7349
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5945 …}
  +name: "more"
  +title: null
  +symbolDefsName: null
}

[
  "defaultOpenLeft" => true
]

App\Twig\Components\App\LangSelector {#7394
  +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 {#7384
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5945 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\Media\Icon {#7025
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5945 …}
  +name: "fitmetrics-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "builder" => App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4516
    -items: [
      [
        "label" => "menu.home"
        "url" => "/en/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/en/exercises"
      ]
      [
        "label" => "Shoulder Distraction"
        "url" => "/en/exercises/group/186-shoulder-distraction"
      ]
      [
        "label" => "Shoulder Distraction with band"
        "url" => null
      ]
    ]
  }
]

App\Twig\Components\Menu\Breadcrumb {#7477
  +items: [
    [
      "label" => "menu.home"
      "url" => "/en/"
    ]
    [
      "label" => "menu.exercises"
      "url" => "/en/exercises"
    ]
    [
      "label" => "Shoulder Distraction"
      "url" => "/en/exercises/group/186-shoulder-distraction"
    ]
    [
      "label" => "Shoulder Distraction with band"
      "url" => null
    ]
  ]
  +builder: App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4516
    -items: [
      [
        "label" => "menu.home"
        "url" => "/en/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/en/exercises"
      ]
      [
        "label" => "Shoulder Distraction"
        "url" => "/en/exercises/group/186-shoulder-distraction"
      ]
      [
        "label" => "Shoulder Distraction with band"
        "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 {#7507
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5945 …}
  +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 {#7529
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5945 …}
  +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 {#7552
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5945 …}
  +name: "chevron-right"
  +title: null
  +symbolDefsName: null
}

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

App\Twig\Components\Ad\AdBanner {#7595
  +includeScript: true
  +labelClass: null
  +containerClass: "my-4"
  +adClass: null
  +showBgColor: true
  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2927 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
  "media" => App\Entity\Media\MediaVideo {#4470
    #uploadedFile: null
    #file: Vich\UploaderBundle\Entity\File {#4472 …}
    #credits: Doctrine\ORM\PersistentCollection {#4474 …}
    -source: null
    -zone: null
    -urlExternal: "https://www.youtube.com/watch?v=HOcYCjp0UBg"
    #id: 1495
    -notes: null
    #translations: Doctrine\ORM\PersistentCollection {#4446 …}
    #newTranslations: null
    #currentLocale: "en"
    #defaultLocale: "en"
    -tiersId: null
    -tiersName: "azeoo"
    #createdAt: DateTimeImmutable @1731450650 {#4508
      date: 2024-11-12 23:30:50.0 Europe/Zurich (+01:00)
    }
    #updatedAt: DateTimeImmutable @1731450650 {#4460
      date: 2024-11-12 23:30:50.0 Europe/Zurich (+01:00)
    }
    #createdBy: null
    #updatedBy: null
    -duration: null
    -format: null
    -startTime: null
    -endTime: null
    -youtubeId: "HOcYCjp0UBg"
  }
  "title" => "Shoulder Distraction with Band"
  "showCredits" => false
]

App\Twig\Components\Media\Video {#7682
  +media: App\Entity\Media\MediaVideo {#4470
    #uploadedFile: null
    #file: Vich\UploaderBundle\Entity\File {#4472 …}
    #credits: Doctrine\ORM\PersistentCollection {#4474 …}
    -source: null
    -zone: null
    -urlExternal: "https://www.youtube.com/watch?v=HOcYCjp0UBg"
    #id: 1495
    -notes: null
    #translations: Doctrine\ORM\PersistentCollection {#4446 …}
    #newTranslations: null
    #currentLocale: "en"
    #defaultLocale: "en"
    -tiersId: null
    -tiersName: "azeoo"
    #createdAt: DateTimeImmutable @1731450650 {#4508
      date: 2024-11-12 23:30:50.0 Europe/Zurich (+01:00)
    }
    #updatedAt: DateTimeImmutable @1731450650 {#4460
      date: 2024-11-12 23:30:50.0 Europe/Zurich (+01:00)
    }
    #createdBy: null
    #updatedBy: null
    -duration: null
    -format: null
    -startTime: null
    -endTime: null
    -youtubeId: "HOcYCjp0UBg"
  }
  +title: "Shoulder Distraction with Band"
  +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 {#7698
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5945 …}
  +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 {#7731
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5945 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\App\PageSharer {#7755
  +shareUrl: "http://test.fitmetrics.ch/en/exercise/6733d71a7189f-shoulder-distraction-with-band?alias=6683"
  +title: "Shoulder Distraction with band - Exercise - FitMetrics"
  +description: "The Shoulder Distraction with Band is a mobility-focused exercise designed to improve shoulder joint range of motion and relieve tension in the upper body. Commonly used in warm-ups, rehabilitation, and mobility sessions, this movement uses a resistance band to apply gentle traction to the glenohumeral joint. By pulling the humerus away from the shoulder socket, it encourages synovial fluid movement and capsule decompression, which can alleviate stiffness and reduce the risk of impingement. This passive distraction method is ideal for athletes, lifters, and individuals recovering from postural imbalances or limited overhead motion. Simple to execute and requiring minimal equipment, it is accessible to all fitness levels and easily integrated into pre-workout routines or recovery protocols. Practicing this stretch regularly can support better shoulder health, especially for those who perform frequent pressing or overhead movements."
  +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 {#7785
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5945 …}
  +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 {#7813
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5945 …}
  +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 {#7838
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5945 …}
  +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 {#7861
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5945 …}
  +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 {#7884
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5945 …}
  +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 {#7907
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5945 …}
  +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 {#7930
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5945 …}
  +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 {#7953
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5945 …}
  +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 {#7984
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5945 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

[
  "data" => [
    "time" => 1750687390
    "version" => "2.31.0-rc.7"
    "blocks" => [
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        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Instructions"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "ordered"
          "items" => [
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              "content" => "Anchor a resistance band above shoulder height to a stable point."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Grab the band with one hand and step back to create tension."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Bend at the hips and lean your torso forward, allowing the arm to extend fully."
              "items" => []
              "meta" => []
            ]
            [
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              "items" => []
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            [
              "content" => "Hold the stretch for the prescribed duration, then switch sides."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Technical Tips"
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      ]
      [
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        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Keep the arm relaxed to allow proper distraction."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Ensure a stable stance with feet shoulder-width apart."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Do not force the range of motion—let the band create passive stretch."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
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          "text" => "Breathing Tips"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Inhale deeply as you prepare the position."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Exhale slowly and fully as you settle into the stretch."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Maintain steady breathing throughout the hold."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
    ]
  ]
]

App\Twig\Components\Ui\Editor\EditorRender {#8033
  +title: null
  +data: [
    "time" => 1750687390
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "header"
        "data" => [
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      ]
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        "data" => [
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          "items" => [
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              "content" => "Anchor a resistance band above shoulder height to a stable point."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Grab the band with one hand and step back to create tension."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Bend at the hips and lean your torso forward, allowing the arm to extend fully."
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              "meta" => []
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            [
              "content" => "Relax the shoulder and let the band gently pull the arm forward."
              "items" => []
              "meta" => []
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      [
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            ]
            [
              "content" => "Ensure a stable stance with feet shoulder-width apart."
              "items" => []
              "meta" => []
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              "content" => "Do not force the range of motion—let the band create passive stretch."
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      [
        "type" => "header"
        "data" => [
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        "data" => [
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              "content" => "Inhale deeply as you prepare the position."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Exhale slowly and fully as you settle into the stretch."
              "items" => []
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              "items" => []
              "meta" => []
            ]
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          "meta" => []
        ]
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  ]
  +spacing: 4
  +adsInterval: 5
  +withAds: true
  +withMarketingBanner: false
  +marketingBannerPosition: 8
  -host: "http://test.fitmetrics.ch"
  #requestStack: Symfony\Component\HttpFoundation\RequestStack {#865 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
}

[
  "data" => [
    "time" => 1750687390
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    "blocks" => [
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        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Shoulder instability or history of dislocation"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Acute rotator cuff injuries"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Severe joint inflammation or frozen shoulder"
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
    ]
  ]
]

App\Twig\Components\Ui\Editor\EditorRender {#8094
  +title: null
  +data: [
    "time" => 1750687390
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
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              "content" => "Shoulder instability or history of dislocation"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Acute rotator cuff injuries"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Severe joint inflammation or frozen shoulder"
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
    ]
  ]
  +spacing: 4
  +adsInterval: 5
  +withAds: true
  +withMarketingBanner: false
  +marketingBannerPosition: 8
  -host: "http://test.fitmetrics.ch"
  #requestStack: Symfony\Component\HttpFoundation\RequestStack {#865 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
}

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

App\Twig\Components\Ad\AdSquareFluid {#8081
  +includeScript: true
  +labelClass: null
  +containerClass: "mt-6"
  +adClass: null
  +showBgColor: true
  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2927 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
  "faq" => App\Entity\Faq {#5307
    -news: Doctrine\ORM\PersistentCollection {#5290 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5292 …}
    #id: 2624
    #createdAt: DateTimeImmutable @1750687390 {#5302
      date: 2025-06-23 16:03:10.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1750687390 {#5277
      date: 2025-06-23 16:03:10.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
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    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#8138
  +faq: App\Entity\Faq {#5307
    -news: Doctrine\ORM\PersistentCollection {#5290 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5292 …}
    #id: 2624
    #createdAt: DateTimeImmutable @1750687390 {#5302
      date: 2025-06-23 16:03:10.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1750687390 {#5277
      date: 2025-06-23 16:03:10.0 Europe/Zurich (+02:00)
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    #createdBy: null
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    #translations: Doctrine\ORM\PersistentCollection {#5336 …}
    #newTranslations: null
    #currentLocale: "en"
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    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "What is the Shoulder Distraction with Band good for?"
  "answer" => "The Shoulder Distraction with Band helps improve shoulder mobility, reduce joint stiffness, and decompress the glenohumeral joint, making it ideal for warm-ups and recovery routines."
]

App\Twig\Components\Ui\RawFaqComponent {#8166
  +question: "What is the Shoulder Distraction with Band good for?"
  +answer: "The Shoulder Distraction with Band helps improve shoulder mobility, reduce joint stiffness, and decompress the glenohumeral joint, making it ideal for warm-ups and recovery routines."
}

[
  "faq" => App\Entity\Faq {#5338
    -news: Doctrine\ORM\PersistentCollection {#5345 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5342 …}
    #id: 2625
    #createdAt: DateTimeImmutable @1750687390 {#5333
      date: 2025-06-23 16:03:10.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1750687390 {#5340
      date: 2025-06-23 16:03:10.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
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    #translations: Doctrine\ORM\PersistentCollection {#5352 …}
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    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#8197
  +faq: App\Entity\Faq {#5338
    -news: Doctrine\ORM\PersistentCollection {#5345 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5342 …}
    #id: 2625
    #createdAt: DateTimeImmutable @1750687390 {#5333
      date: 2025-06-23 16:03:10.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1750687390 {#5340
      date: 2025-06-23 16:03:10.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
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    #translations: Doctrine\ORM\PersistentCollection {#5352 …}
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    -published: true
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    -publishedBy: null
  }
}

[
  "question" => "How long should I hold the shoulder distraction with band?"
  "answer" => "Hold the shoulder distraction position for 20 to 60 seconds per side, depending on your mobility level and the goal of your session."
]

App\Twig\Components\Ui\RawFaqComponent {#8242
  +question: "How long should I hold the shoulder distraction with band?"
  +answer: "Hold the shoulder distraction position for 20 to 60 seconds per side, depending on your mobility level and the goal of your session."
}

[
  "faq" => App\Entity\Faq {#5351
    -news: Doctrine\ORM\PersistentCollection {#5407 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5405 …}
    #id: 2626
    #createdAt: DateTimeImmutable @1750687390 {#5349
      date: 2025-06-23 16:03:10.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1750687390 {#5348
      date: 2025-06-23 16:03:10.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#5524 …}
    #newTranslations: null
    #currentLocale: "en"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#8245
  +faq: App\Entity\Faq {#5351
    -news: Doctrine\ORM\PersistentCollection {#5407 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5405 …}
    #id: 2626
    #createdAt: DateTimeImmutable @1750687390 {#5349
      date: 2025-06-23 16:03:10.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1750687390 {#5348
      date: 2025-06-23 16:03:10.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
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    #translations: Doctrine\ORM\PersistentCollection {#5524 …}
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  }
}

[
  "question" => "Is banded shoulder distraction safe for shoulder injuries?"
  "answer" => "Banded shoulder distraction can be beneficial for mild stiffness but should be avoided if you have instability, recent dislocation, or acute shoulder injuries—always consult a medical professional first."
]

App\Twig\Components\Ui\RawFaqComponent {#8289
  +question: "Is banded shoulder distraction safe for shoulder injuries?"
  +answer: "Banded shoulder distraction can be beneficial for mild stiffness but should be avoided if you have instability, recent dislocation, or acute shoulder injuries—always consult a medical professional first."
}

[
  "faq" => App\Entity\Faq {#5320
    -news: Doctrine\ORM\PersistentCollection {#5319 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5317 …}
    #id: 2627
    #createdAt: DateTimeImmutable @1750687390 {#5325
      date: 2025-06-23 16:03:10.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1750687390 {#5321
      date: 2025-06-23 16:03:10.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
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    #translations: Doctrine\ORM\PersistentCollection {#5315 …}
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    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#8292
  +faq: App\Entity\Faq {#5320
    -news: Doctrine\ORM\PersistentCollection {#5319 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5317 …}
    #id: 2627
    #createdAt: DateTimeImmutable @1750687390 {#5325
      date: 2025-06-23 16:03:10.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1750687390 {#5321
      date: 2025-06-23 16:03:10.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
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    #translations: Doctrine\ORM\PersistentCollection {#5315 …}
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    -published: true
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  }
}

[
  "question" => "Do I need a specific type of resistance band for shoulder distraction?"
  "answer" => "Yes, use a looped resistance band with moderate elasticity that can be securely anchored overhead without excessive recoil or slack."
]

App\Twig\Components\Ui\RawFaqComponent {#8336
  +question: "Do I need a specific type of resistance band for shoulder distraction?"
  +answer: "Yes, use a looped resistance band with moderate elasticity that can be securely anchored overhead without excessive recoil or slack."
}

[
  "faq" => App\Entity\Faq {#5267
    -news: Doctrine\ORM\PersistentCollection {#5266 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5264 …}
    #id: 2628
    #createdAt: DateTimeImmutable @1750687390 {#5269
      date: 2025-06-23 16:03:10.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1750687390 {#5268
      date: 2025-06-23 16:03:10.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#5262 …}
    #newTranslations: null
    #currentLocale: "en"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#8339
  +faq: App\Entity\Faq {#5267
    -news: Doctrine\ORM\PersistentCollection {#5266 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5264 …}
    #id: 2628
    #createdAt: DateTimeImmutable @1750687390 {#5269
      date: 2025-06-23 16:03:10.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1750687390 {#5268
      date: 2025-06-23 16:03:10.0 Europe/Zurich (+02:00)
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    #createdBy: null
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    #translations: Doctrine\ORM\PersistentCollection {#5262 …}
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    #currentLocale: "en"
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    -publishedBy: null
  }
}

[
  "question" => "Can I include shoulder distraction with band in my daily routine?"
  "answer" => "Yes, shoulder distraction with band is safe for daily use and can enhance mobility and recovery when integrated into your regular warm-up or cool-down."
]

App\Twig\Components\Ui\RawFaqComponent {#8383
  +question: "Can I include shoulder distraction with band in my daily routine?"
  +answer: "Yes, shoulder distraction with band is safe for daily use and can enhance mobility and recovery when integrated into your regular warm-up or cool-down."
}

[
  "class" => "relative"
  "primaryMuscles" => [
    28
  ]
  "secondaryMuscles" => [
    25
    26
    30
  ]
  "displayFront" => true
]

[
  "class" => "relative"
]

App\Twig\Components\Anatomy\Avatar {#8311
  #container: Symfony\Component\DependencyInjection\Argument\ServiceLocator {#8394 …}
  +primaryMuscles: [
    28
  ]
  +secondaryMuscles: [
    25
    26
    30
  ]
  +type: "url"
  +urlReferenceType: 2
  +displayFront: true
  +selectedMuscles: []
  +displayTagMuscles: false
  +hoverMuscleDefaultText: "-"
  #entityManager: Doctrine\ORM\EntityManager {#550 …}
  #localeSwitcher: Symfony\Component\Translation\LocaleSwitcher {#1600 …}
  #avatarData: App\BusinessLogic\Anatomy\AvatarData {#8392 …}
  -liveResponder: Symfony\UX\LiveComponent\LiveResponder {#8393 …}
}

[
  "name" => "Shoulders"
  "url" => "/en/exercises/muscle/28-shoulders"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#9784
  +name: "Shoulders"
  +url: "/en/exercises/muscle/28-shoulders"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#9836
  +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 {#9860
  +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 {#9884
  +name: "Serratus anterior"
  +url: "/en/exercises/muscle/30-serratus-anterior"
  +color: "primary"
  +small: false
  +selected: false
}

App\Twig\Components\Ad\AdSquareFluid {#9772
  +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 {#2927 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
  "difficulty" => "beginner"
]

App\Twig\Components\Training\DifficultyBadge {#9917
  +difficulty: "beginner"
  +small: false
  +link: true
}

[
  "name" => "Elastic band"
  "url" => "/en/exercises/equipment/11-elastic-band"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#9962
  +name: "Elastic band"
  +url: "/en/exercises/equipment/11-elastic-band"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#9989
  +name: "Fitness"
  +url: "/en/exercises/sport/5-fitness"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Crossfit"
  "url" => "/en/exercises/sport/7-crossfit"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#10013
  +name: "Crossfit"
  +url: "/en/exercises/sport/7-crossfit"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#10037
  +name: "Yoga"
  +url: "/en/exercises/sport/8-yoga"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Stretching"
  "url" => "/en/exercises/category/56-stretching"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#10061
  +name: "Stretching"
  +url: "/en/exercises/category/56-stretching"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#10085
  +name: "Mobility"
  +url: "/en/exercises/category/59-mobility"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Upper body"
  "url" => "/en/exercises/category/67-upper-body"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#10109
  +name: "Upper body"
  +url: "/en/exercises/category/67-upper-body"
  +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 {#10133
  +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 {#9898
  +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 {#2927 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

App\Twig\Components\App\LoadingSpinner {#8020
  +color: "fill-primary"
  +size: 8
  +centered: true
  +inline: false
}

App\Twig\Components\App\LoadingSpinner {#10178
  +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 {#10227
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5945 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "hidden md:block"
  "route" => "http://test.fitmetrics.ch/en/widgets/exercise/preview-6733d71a7189f?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 {#10263
  +route: "http://test.fitmetrics.ch/en/widgets/exercise/preview-6733d71a7189f?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 {#10301
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5945 …}
  +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 {#10334
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5945 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "content-container"
  "title" => "Shoulder Distraction with Band"
  "description" => "The Shoulder Distraction with Band is a mobility-focused exercise designed to improve shoulder joint range of motion and relieve tension in the upper body. Commonly used in warm-ups, rehabilitation, and mobility sessions, this movement uses a resistance band to apply gentle traction to the glenohumeral joint. By pulling the humerus away from the shoulder socket, it encourages synovial fluid movement and capsule decompression, which can alleviate stiffness and reduce the risk of impingement. This passive distraction method is ideal for athletes, lifters, and individuals recovering from postural imbalances or limited overhead motion. Simple to execute and requiring minimal equipment, it is accessible to all fitness levels and easily integrated into pre-workout routines or recovery protocols. Practicing this stretch regularly can support better shoulder health, especially for those who perform frequent pressing or overhead movements."
]

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

App\Twig\Components\App\PageSharer {#10374
  +shareUrl: "http://test.fitmetrics.ch/en/exercise/6733d71a7189f-shoulder-distraction-with-band?alias=6683"
  +title: "Shoulder Distraction with Band"
  +description: "The Shoulder Distraction with Band is a mobility-focused exercise designed to improve shoulder joint range of motion and relieve tension in the upper body. Commonly used in warm-ups, rehabilitation, and mobility sessions, this movement uses a resistance band to apply gentle traction to the glenohumeral joint. By pulling the humerus away from the shoulder socket, it encourages synovial fluid movement and capsule decompression, which can alleviate stiffness and reduce the risk of impingement. This passive distraction method is ideal for athletes, lifters, and individuals recovering from postural imbalances or limited overhead motion. Simple to execute and requiring minimal equipment, it is accessible to all fitness levels and easily integrated into pre-workout routines or recovery protocols. Practicing this stretch regularly can support better shoulder health, especially for those who perform frequent pressing or overhead movements."
  +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 {#10382
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5945 …}
  +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 {#10404
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5945 …}
  +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 {#10428
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5945 …}
  +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 {#10451
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5945 …}
  +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 {#10474
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5945 …}
  +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 {#10497
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5945 …}
  +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 {#10520
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5945 …}
  +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 {#10543
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5945 …}
  +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 {#2927 …}
  #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 {#10590
  +includeScript: true
  +labelClass: null
  +containerClass: "content-container my-4"
  +adClass: null
  +showBgColor: true
  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2927 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
  "defaultOpenLeft" => false
]

App\Twig\Components\App\LangSelector {#10645
  +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 …}
}

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

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

Symfony\UX\TwigComponent\AnonymousComponent {#10637
  -props: [
    "class" => "max-w-fit"
  ]
}

[
  "name" => "fitmetrics-biceps"
  "class" => "h-12 sm:h-16 max-w-[116px] mr-3 dark:hidden"
]

[
  "class" => "h-12 sm:h-16 max-w-[116px] mr-3 dark:hidden"
]

App\Twig\Components\Media\Icon {#10679
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5945 …}
  +name: "fitmetrics-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "fitmetrics-white-biceps"
  "class" => "h-12 sm:h-16 max-w-[116px] mr-3 hidden dark:block"
]

[
  "class" => "h-12 sm:h-16 max-w-[116px] mr-3 hidden dark:block"
]

App\Twig\Components\Media\Icon {#10711
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5945 …}
  +name: "fitmetrics-white-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "heart"
  "class" => "heart h-5 w-5 text-[#eb2a2a]"
]

[
  "class" => "heart h-5 w-5 text-[#eb2a2a]"
]

App\Twig\Components\Media\Icon {#10734
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5945 …}
  +name: "heart"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "whatsapp"
  "class" => "w-[28px] h-[28px]"
  "symbolDefsName" => "networks-symbol-defs.svg"
]

[
  "class" => "w-[28px] h-[28px]"
]

App\Twig\Components\Media\Icon {#10757
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5945 …}
  +name: "whatsapp"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
  "name" => "instagram"
  "class" => "w-[28px] h-[28px]"
  "symbolDefsName" => "networks-symbol-defs.svg"
]

[
  "class" => "w-[28px] h-[28px]"
]

App\Twig\Components\Media\Icon {#10780
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5945 …}
  +name: "instagram"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
  "name" => "threads"
  "class" => "w-[28px] h-[28px]"
  "symbolDefsName" => "networks-symbol-defs.svg"
]

[
  "class" => "w-[28px] h-[28px]"
]

App\Twig\Components\Media\Icon {#10803
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5945 …}
  +name: "threads"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
  "name" => "tiktok"
  "class" => "w-[29px] h-[29px]"
  "symbolDefsName" => "networks-symbol-defs.svg"
]

[
  "class" => "w-[29px] h-[29px]"
]

App\Twig\Components\Media\Icon {#10826
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5945 …}
  +name: "tiktok"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
  "name" => "facebook"
  "class" => "w-[19px] h-[28px]"
  "symbolDefsName" => "networks-symbol-defs.svg"
]

[
  "class" => "w-[19px] h-[28px]"
]

App\Twig\Components\Media\Icon {#10849
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5945 …}
  +name: "facebook"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
  "name" => "youtube"
  "class" => "w-[28px] h-[24px]"
  "symbolDefsName" => "networks-symbol-defs.svg"
]

[
  "class" => "w-[28px] h-[24px]"
]

App\Twig\Components\Media\Icon {#10872
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5945 …}
  +name: "youtube"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}