Symfony Profiler

App\Twig\Components\Menu\MainMenu {#6127
  -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 {#6174
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6177 …}
  +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 {#6185
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6177 …}
  +name: "fitmetrics-white-biceps"
  +title: null
  +symbolDefsName: null
}

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

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

Symfony\UX\TwigComponent\AnonymousComponent {#6236
  -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 {#6251
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6177 …}
  +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 {#6301
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6177 …}
  +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 {#6329
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6177 …}
  +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 {#6345
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6177 …}
  +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 {#6369
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6177 …}
  +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 {#6393
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6177 …}
  +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 {#6417
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6177 …}
  +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 {#6441
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6177 …}
  +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 {#6465
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6177 …}
  +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 {#6489
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6177 …}
  +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 {#6513
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6177 …}
  +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 {#6880
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6177 …}
  +name: "chevron-down"
  +title: null
  +symbolDefsName: null
}

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

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

Symfony\UX\TwigComponent\AnonymousComponent {#6835
  -props: [
    "class" => "max-w-fit"
  ]
}

App\Twig\Components\Menu\ConnexionMenu {#6965
  -authenticationUtils: Symfony\Component\Security\Http\Authentication\AuthenticationUtils {#6966 …}
  -formFactory: Symfony\Component\Form\FormFactory {#6964 …}
}

[
  "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 {#7117
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6177 …}
  +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 {#7152
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6177 …}
  +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 {#7182
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6177 …}
  +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 {#7214
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6177 …}
  +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 {#7233
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6177 …}
  +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 {#7343
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6177 …}
  +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 {#7377
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6177 …}
  +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 {#7393
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6177 …}
  +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 {#7417
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6177 …}
  +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 {#7441
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6177 …}
  +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 {#7465
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6177 …}
  +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 {#7489
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6177 …}
  +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 {#7513
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6177 …}
  +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 {#7537
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6177 …}
  +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 {#7561
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6177 …}
  +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 {#7585
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6177 …}
  +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 {#7609
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6177 …}
  +name: "more"
  +title: null
  +symbolDefsName: null
}

[
  "defaultOpenLeft" => true
]

App\Twig\Components\App\LangSelector {#7654
  +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 {#7644
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6177 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\Media\Icon {#7285
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6177 …}
  +name: "fitmetrics-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "builder" => App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4500
    -items: [
      [
        "label" => "menu.home"
        "url" => "/en/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/en/exercises"
      ]
      [
        "label" => "Self-myofascial release"
        "url" => "/en/exercises/group/312-self-myofascial-release"
      ]
      [
        "label" => "Trap Lacrosse Ball Release"
        "url" => null
      ]
    ]
  }
]

App\Twig\Components\Menu\Breadcrumb {#7737
  +items: [
    [
      "label" => "menu.home"
      "url" => "/en/"
    ]
    [
      "label" => "menu.exercises"
      "url" => "/en/exercises"
    ]
    [
      "label" => "Self-myofascial release"
      "url" => "/en/exercises/group/312-self-myofascial-release"
    ]
    [
      "label" => "Trap Lacrosse Ball Release"
      "url" => null
    ]
  ]
  +builder: App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4500
    -items: [
      [
        "label" => "menu.home"
        "url" => "/en/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/en/exercises"
      ]
      [
        "label" => "Self-myofascial release"
        "url" => "/en/exercises/group/312-self-myofascial-release"
      ]
      [
        "label" => "Trap Lacrosse Ball Release"
        "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 {#7767
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6177 …}
  +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 {#7789
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6177 …}
  +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 {#7812
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6177 …}
  +name: "chevron-right"
  +title: null
  +symbolDefsName: null
}

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

App\Twig\Components\Ad\AdBanner {#7855
  +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 {#4454
    #uploadedFile: null
    #file: Vich\UploaderBundle\Entity\File {#4456 …}
    #credits: Doctrine\ORM\PersistentCollection {#4458 …}
    -source: null
    -zone: null
    -urlExternal: "https://www.youtube.com/watch?v=QwpDZ88PwGY"
    #id: 756
    -notes: null
    #translations: Doctrine\ORM\PersistentCollection {#4430 …}
    #newTranslations: null
    #currentLocale: "en"
    #defaultLocale: "en"
    -tiersId: null
    -tiersName: "azeoo"
    #createdAt: DateTimeImmutable @1731450637 {#4492
      date: 2024-11-12 23:30:37.0 Europe/Zurich (+01:00)
    }
    #updatedAt: DateTimeImmutable @1731450637 {#4444
      date: 2024-11-12 23:30:37.0 Europe/Zurich (+01:00)
    }
    #createdBy: null
    #updatedBy: null
    -duration: null
    -format: null
    -startTime: null
    -endTime: null
    -youtubeId: "QwpDZ88PwGY"
  }
  "title" => "Trap Lacrosse Ball Release"
  "showCredits" => false
]

App\Twig\Components\Media\Video {#7942
  +media: App\Entity\Media\MediaVideo {#4454
    #uploadedFile: null
    #file: Vich\UploaderBundle\Entity\File {#4456 …}
    #credits: Doctrine\ORM\PersistentCollection {#4458 …}
    -source: null
    -zone: null
    -urlExternal: "https://www.youtube.com/watch?v=QwpDZ88PwGY"
    #id: 756
    -notes: null
    #translations: Doctrine\ORM\PersistentCollection {#4430 …}
    #newTranslations: null
    #currentLocale: "en"
    #defaultLocale: "en"
    -tiersId: null
    -tiersName: "azeoo"
    #createdAt: DateTimeImmutable @1731450637 {#4492
      date: 2024-11-12 23:30:37.0 Europe/Zurich (+01:00)
    }
    #updatedAt: DateTimeImmutable @1731450637 {#4444
      date: 2024-11-12 23:30:37.0 Europe/Zurich (+01:00)
    }
    #createdBy: null
    #updatedBy: null
    -duration: null
    -format: null
    -startTime: null
    -endTime: null
    -youtubeId: "QwpDZ88PwGY"
  }
  +title: "Trap Lacrosse Ball Release"
  +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 {#7958
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6177 …}
  +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 {#7991
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6177 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\App\PageSharer {#8015
  +shareUrl: "https://test.fitmetrics.ch/en/exercise/6733d70d6f66a-trap-lacrosse-ball-release"
  +title: "Trap Lacrosse Ball Release - Exercise - FitMetrics"
  +description: "The Trap Lacrosse Ball Release is a highly effective self-myofascial release technique designed to target tightness and trigger points in the upper trapezius. Using only a lacrosse ball, this exercise allows for deep tissue pressure that helps release muscle knots commonly caused by stress, poor posture, or heavy lifting. By lying on the floor and positioning the ball under the high trap, you can apply body weight to gradually release tension. Moving the arm overhead with a locked elbow lengthens the muscle fibers, enhancing the stretch and improving blood flow in the targeted region. This exercise is particularly beneficial for individuals who experience neck and shoulder stiffness from desk work, as well as athletes in strength training, CrossFit, and overhead sports. Regular practice can reduce discomfort, restore mobility, and improve shoulder mechanics. Unlike foam rolling, the lacrosse ball offers pinpoint precision to reach smaller, deeper muscle knots. It is a simple, low-cost, and portable recovery tool that can be integrated into warm-up routines, cooldowns, or dedicated recovery sessions. The Trap Lacrosse Ball Release is beginner-friendly, making it accessible for anyone looking to enhance recovery, alleviate soreness, and maintain healthy upper body function."
  +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 {#8045
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6177 …}
  +name: "check"
  +title: null
  +symbolDefsName: null
}

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

[
  "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 {#8073
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6177 …}
  +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"
]

[
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]

App\Twig\Components\Media\Icon {#8098
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6177 …}
  +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 {#8121
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6177 …}
  +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 {#8144
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6177 …}
  +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 {#8167
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6177 …}
  +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 {#8190
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6177 …}
  +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 {#8213
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6177 …}
  +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 {#8244
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6177 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

[
  "data" => [
    "time" => 1756839717
    "version" => "2.31.0-rc.7"
    "blocks" => [
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        "type" => "header"
        "data" => [
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          "text" => "Instructions"
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      ]
      [
        "type" => "list"
        "data" => [
          "style" => "ordered"
          "items" => [
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              "items" => []
              "meta" => []
            ]
            [
              "content" => "Place a lacrosse ball under the upper trap near the shoulder."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Slowly raise your arm overhead while keeping the elbow locked out."
              "items" => []
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            [
              "content" => "Pause on tight spots and allow the muscle to release."
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            [
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          ]
          "meta" => []
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      ]
      [
        "type" => "header"
        "data" => [
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          "text" => "Technical tips"
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      [
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        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Keep your head and neck relaxed on the ground."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Move slowly to allow the ball to target trigger points."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Do not roll directly on the spine."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
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          "text" => "Breathing tips"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Inhale deeply before moving the arm."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Exhale slowly as you raise the arm overhead."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Maintain steady breathing to promote muscle relaxation."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
    ]
  ]
]

App\Twig\Components\Ui\Editor\EditorRender {#8293
  +title: null
  +data: [
    "time" => 1756839717
    "version" => "2.31.0-rc.7"
    "blocks" => [
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        "type" => "header"
        "data" => [
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        "data" => [
          "style" => "ordered"
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              "items" => []
              "meta" => []
            ]
            [
              "content" => "Place a lacrosse ball under the upper trap near the shoulder."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Slowly raise your arm overhead while keeping the elbow locked out."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Pause on tight spots and allow the muscle to release."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Switch sides after the desired time."
              "items" => []
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            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
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          "text" => "Technical tips"
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      ]
      [
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          "style" => "unordered"
          "items" => [
            [
              "content" => "Keep your head and neck relaxed on the ground."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Move slowly to allow the ball to target trigger points."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Do not roll directly on the spine."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
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          "text" => "Breathing tips"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Inhale deeply before moving the arm."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Exhale slowly as you raise the arm overhead."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Maintain steady breathing to promote muscle relaxation."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
    ]
  ]
  +spacing: 4
  +adsInterval: 5
  +withAds: true
  +withMarketingBanner: false
  +marketingBannerPosition: 8
  -host: "https://test.fitmetrics.ch"
  #requestStack: Symfony\Component\HttpFoundation\RequestStack {#865 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
}

[
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    "version" => "2.31.0-rc.7"
    "blocks" => [
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        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Recent shoulder injury"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Neck strain or acute cervical issues"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Severe upper back trauma"
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
    ]
  ]
]

App\Twig\Components\Ui\Editor\EditorRender {#8354
  +title: null
  +data: [
    "time" => 1756839717
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Recent shoulder injury"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Neck strain or acute cervical issues"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Severe upper back trauma"
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
    ]
  ]
  +spacing: 4
  +adsInterval: 5
  +withAds: true
  +withMarketingBanner: false
  +marketingBannerPosition: 8
  -host: "https://test.fitmetrics.ch"
  #requestStack: Symfony\Component\HttpFoundation\RequestStack {#865 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
}

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

App\Twig\Components\Ad\AdSquareFluid {#8341
  +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 {#5039
    -news: Doctrine\ORM\PersistentCollection {#5022 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5024 …}
    #id: 5702
    #createdAt: DateTimeImmutable @1756839717 {#5034
      date: 2025-09-02 21:01:57.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1756839717 {#5009
      date: 2025-09-02 21:01:57.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3695 …}
    #updatedBy: App\Entity\User {#3695 …}
    #translations: Doctrine\ORM\PersistentCollection {#5072 …}
    #newTranslations: null
    #currentLocale: "en"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#8398
  +faq: App\Entity\Faq {#5039
    -news: Doctrine\ORM\PersistentCollection {#5022 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5024 …}
    #id: 5702
    #createdAt: DateTimeImmutable @1756839717 {#5034
      date: 2025-09-02 21:01:57.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1756839717 {#5009
      date: 2025-09-02 21:01:57.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3695 …}
    #updatedBy: App\Entity\User {#3695 …}
    #translations: Doctrine\ORM\PersistentCollection {#5072 …}
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    #currentLocale: "en"
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    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "What are the benefits of doing the Trap Lacrosse Ball Release?"
  "answer" => "The Trap Lacrosse Ball Release helps reduce muscle tightness, relieve tension in the upper traps, improve shoulder mobility, and promote better posture by releasing trigger points."
]

App\Twig\Components\Ui\RawFaqComponent {#8426
  +question: "What are the benefits of doing the Trap Lacrosse Ball Release?"
  +answer: "The Trap Lacrosse Ball Release helps reduce muscle tightness, relieve tension in the upper traps, improve shoulder mobility, and promote better posture by releasing trigger points."
}

[
  "faq" => App\Entity\Faq {#5070
    -news: Doctrine\ORM\PersistentCollection {#5069 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5067 …}
    #id: 5703
    #createdAt: DateTimeImmutable @1756839717 {#5074
      date: 2025-09-02 21:01:57.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1756839717 {#5071
      date: 2025-09-02 21:01:57.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3695 …}
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    #currentLocale: "en"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#8457
  +faq: App\Entity\Faq {#5070
    -news: Doctrine\ORM\PersistentCollection {#5069 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5067 …}
    #id: 5703
    #createdAt: DateTimeImmutable @1756839717 {#5074
      date: 2025-09-02 21:01:57.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1756839717 {#5071
      date: 2025-09-02 21:01:57.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3695 …}
    #updatedBy: App\Entity\User {#3695 …}
    #translations: Doctrine\ORM\PersistentCollection {#5065 …}
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    -published: true
    #publishedAt: null
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  }
}

[
  "question" => "Is the Trap Lacrosse Ball Release safe for my shoulders and neck?"
  "answer" => "Yes, it is generally safe if performed correctly. Avoid rolling directly on the spine or applying excessive pressure on sensitive areas. If you have recent injuries, consult a professional first."
]

App\Twig\Components\Ui\RawFaqComponent {#8502
  +question: "Is the Trap Lacrosse Ball Release safe for my shoulders and neck?"
  +answer: "Yes, it is generally safe if performed correctly. Avoid rolling directly on the spine or applying excessive pressure on sensitive areas. If you have recent injuries, consult a professional first."
}

[
  "faq" => App\Entity\Faq {#5061
    -news: Doctrine\ORM\PersistentCollection {#5060 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5058 …}
    #id: 5704
    #createdAt: DateTimeImmutable @1756839717 {#5063
      date: 2025-09-02 21:01:57.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1756839717 {#5062
      date: 2025-09-02 21:01:57.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3695 …}
    #updatedBy: App\Entity\User {#3695 …}
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    #currentLocale: "en"
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    -published: true
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]

App\Twig\Components\Ui\FaqComponent {#8505
  +faq: App\Entity\Faq {#5061
    -news: Doctrine\ORM\PersistentCollection {#5060 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5058 …}
    #id: 5704
    #createdAt: DateTimeImmutable @1756839717 {#5063
      date: 2025-09-02 21:01:57.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1756839717 {#5062
      date: 2025-09-02 21:01:57.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3695 …}
    #updatedBy: App\Entity\User {#3695 …}
    #translations: Doctrine\ORM\PersistentCollection {#5056 …}
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}

[
  "question" => "What is the most common mistake in the Trap Lacrosse Ball Release?"
  "answer" => "The most common mistake is moving too quickly or tensing the neck and shoulders instead of relaxing. Slow movement and deep breathing maximize effectiveness."
]

App\Twig\Components\Ui\RawFaqComponent {#8549
  +question: "What is the most common mistake in the Trap Lacrosse Ball Release?"
  +answer: "The most common mistake is moving too quickly or tensing the neck and shoulders instead of relaxing. Slow movement and deep breathing maximize effectiveness."
}

[
  "faq" => App\Entity\Faq {#5052
    -news: Doctrine\ORM\PersistentCollection {#5051 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5049 …}
    #id: 5705
    #createdAt: DateTimeImmutable @1756839717 {#5054
      date: 2025-09-02 21:01:57.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1756839717 {#5053
      date: 2025-09-02 21:01:57.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3695 …}
    #updatedBy: App\Entity\User {#3695 …}
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    #defaultLocale: "en"
    -published: true
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  }
]

App\Twig\Components\Ui\FaqComponent {#8552
  +faq: App\Entity\Faq {#5052
    -news: Doctrine\ORM\PersistentCollection {#5051 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5049 …}
    #id: 5705
    #createdAt: DateTimeImmutable @1756839717 {#5054
      date: 2025-09-02 21:01:57.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1756839717 {#5053
      date: 2025-09-02 21:01:57.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3695 …}
    #updatedBy: App\Entity\User {#3695 …}
    #translations: Doctrine\ORM\PersistentCollection {#5047 …}
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  }
}

[
  "question" => "How long should I hold the Trap Lacrosse Ball Release on each side?"
  "answer" => "Hold each side for 1 to 2 minutes, focusing on areas of tightness. Avoid holding longer if you feel numbness or sharp pain."
]

App\Twig\Components\Ui\RawFaqComponent {#8596
  +question: "How long should I hold the Trap Lacrosse Ball Release on each side?"
  +answer: "Hold each side for 1 to 2 minutes, focusing on areas of tightness. Avoid holding longer if you feel numbness or sharp pain."
}

[
  "faq" => App\Entity\Faq {#4999
    -news: Doctrine\ORM\PersistentCollection {#4998 …}
    -exercises: Doctrine\ORM\PersistentCollection {#4996 …}
    #id: 5706
    #createdAt: DateTimeImmutable @1756839717 {#5001
      date: 2025-09-02 21:01:57.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1756839717 {#5000
      date: 2025-09-02 21:01:57.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3695 …}
    #updatedBy: App\Entity\User {#3695 …}
    #translations: Doctrine\ORM\PersistentCollection {#4994 …}
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    #currentLocale: "en"
    #defaultLocale: "en"
    -published: true
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    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#8599
  +faq: App\Entity\Faq {#4999
    -news: Doctrine\ORM\PersistentCollection {#4998 …}
    -exercises: Doctrine\ORM\PersistentCollection {#4996 …}
    #id: 5706
    #createdAt: DateTimeImmutable @1756839717 {#5001
      date: 2025-09-02 21:01:57.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1756839717 {#5000
      date: 2025-09-02 21:01:57.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3695 …}
    #updatedBy: App\Entity\User {#3695 …}
    #translations: Doctrine\ORM\PersistentCollection {#4994 …}
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    -published: true
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}

[
  "question" => "How does the Trap Lacrosse Ball Release compare to a foam roller?"
  "answer" => "A foam roller covers a broader area and provides general pressure, while the lacrosse ball offers precise, deeper release on specific knots in the traps."
]

App\Twig\Components\Ui\RawFaqComponent {#8643
  +question: "How does the Trap Lacrosse Ball Release compare to a foam roller?"
  +answer: "A foam roller covers a broader area and provides general pressure, while the lacrosse ball offers precise, deeper release on specific knots in the traps."
}

[
  "class" => "relative"
  "primaryMuscles" => [
    28
  ]
  "secondaryMuscles" => [
    13
    25
    26
  ]
  "displayFront" => false
]

[
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]

App\Twig\Components\Anatomy\Avatar {#8571
  #container: Symfony\Component\DependencyInjection\Argument\ServiceLocator {#8654 …}
  +primaryMuscles: [
    28
  ]
  +secondaryMuscles: [
    13
    25
    26
  ]
  +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 {#8652 …}
  -liveResponder: Symfony\UX\LiveComponent\LiveResponder {#8653 …}
}

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

App\Twig\Components\Ui\Badge {#9965
  +name: "Shoulders"
  +url: "/en/exercises/muscle/28-shoulders"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#10017
  +name: "Traps"
  +url: "/en/exercises/muscle/13-traps"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#10041
  +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 {#10065
  +name: "Rhomboid"
  +url: "/en/exercises/muscle/26-rhomboid"
  +color: "primary"
  +small: false
  +selected: false
}

App\Twig\Components\Ad\AdSquareFluid {#9846
  +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 {#10098
  +difficulty: "beginner"
  +small: false
  +link: true
}

[
  "name" => "Isolation"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#10129
  +name: "Isolation"
  +url: null
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Lacrosse ball"
  "url" => "/en/exercises/equipment/86-lacrosse-ball"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#10169
  +name: "Lacrosse ball"
  +url: "/en/exercises/equipment/86-lacrosse-ball"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#10193
  +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 {#10217
  +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 {#10241
  +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 {#10265
  +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 {#10289
  +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 {#10313
  +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 {#10337
  +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 {#10079
  +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 {#8280
  +color: "fill-primary"
  +size: 8
  +centered: true
  +inline: false
}

App\Twig\Components\App\LoadingSpinner {#10392
  +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 {#10430
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6177 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "hidden md:block"
  "route" => "https://test.fitmetrics.ch/en/widgets/exercise/preview-6733d70d6f66a?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 {#10466
  +route: "https://test.fitmetrics.ch/en/widgets/exercise/preview-6733d70d6f66a?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 {#10504
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6177 …}
  +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 {#10537
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6177 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "content-container"
  "title" => "Trap Lacrosse Ball Release"
  "description" => "The Trap Lacrosse Ball Release is a highly effective self-myofascial release technique designed to target tightness and trigger points in the upper trapezius. Using only a lacrosse ball, this exercise allows for deep tissue pressure that helps release muscle knots commonly caused by stress, poor posture, or heavy lifting. By lying on the floor and positioning the ball under the high trap, you can apply body weight to gradually release tension. Moving the arm overhead with a locked elbow lengthens the muscle fibers, enhancing the stretch and improving blood flow in the targeted region. This exercise is particularly beneficial for individuals who experience neck and shoulder stiffness from desk work, as well as athletes in strength training, CrossFit, and overhead sports. Regular practice can reduce discomfort, restore mobility, and improve shoulder mechanics. Unlike foam rolling, the lacrosse ball offers pinpoint precision to reach smaller, deeper muscle knots. It is a simple, low-cost, and portable recovery tool that can be integrated into warm-up routines, cooldowns, or dedicated recovery sessions. The Trap Lacrosse Ball Release is beginner-friendly, making it accessible for anyone looking to enhance recovery, alleviate soreness, and maintain healthy upper body function."
]

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

App\Twig\Components\App\PageSharer {#10577
  +shareUrl: "https://test.fitmetrics.ch/en/exercise/6733d70d6f66a-trap-lacrosse-ball-release"
  +title: "Trap Lacrosse Ball Release"
  +description: "The Trap Lacrosse Ball Release is a highly effective self-myofascial release technique designed to target tightness and trigger points in the upper trapezius. Using only a lacrosse ball, this exercise allows for deep tissue pressure that helps release muscle knots commonly caused by stress, poor posture, or heavy lifting. By lying on the floor and positioning the ball under the high trap, you can apply body weight to gradually release tension. Moving the arm overhead with a locked elbow lengthens the muscle fibers, enhancing the stretch and improving blood flow in the targeted region. This exercise is particularly beneficial for individuals who experience neck and shoulder stiffness from desk work, as well as athletes in strength training, CrossFit, and overhead sports. Regular practice can reduce discomfort, restore mobility, and improve shoulder mechanics. Unlike foam rolling, the lacrosse ball offers pinpoint precision to reach smaller, deeper muscle knots. It is a simple, low-cost, and portable recovery tool that can be integrated into warm-up routines, cooldowns, or dedicated recovery sessions. The Trap Lacrosse Ball Release is beginner-friendly, making it accessible for anyone looking to enhance recovery, alleviate soreness, and maintain healthy upper body function."
  +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 {#10585
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6177 …}
  +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 {#10607
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6177 …}
  +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 {#10631
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6177 …}
  +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 {#10654
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6177 …}
  +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 {#10677
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6177 …}
  +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 {#10700
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6177 …}
  +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 {#10723
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6177 …}
  +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 {#10746
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6177 …}
  +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 {#10793
  +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 {#10848
  +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 {#10840
  -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 {#10882
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6177 …}
  +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 {#10914
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6177 …}
  +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 {#10937
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6177 …}
  +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 {#10960
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6177 …}
  +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 {#10983
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6177 …}
  +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 {#11006
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6177 …}
  +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 {#11029
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6177 …}
  +name: "tiktok"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}