Symfony Profiler

App\Twig\Components\Menu\MainMenu {#5668
  -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 {#5715
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5718 …}
  +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 {#5726
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5718 …}
  +name: "fitmetrics-white-biceps"
  +title: null
  +symbolDefsName: null
}

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

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

Symfony\UX\TwigComponent\AnonymousComponent {#5777
  -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 {#5792
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5718 …}
  +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 {#5842
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5718 …}
  +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 {#5870
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5718 …}
  +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 {#5886
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5718 …}
  +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 {#5910
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5718 …}
  +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 {#5934
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5718 …}
  +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 {#5958
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5718 …}
  +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 {#5982
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5718 …}
  +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 {#6006
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5718 …}
  +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 {#6030
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5718 …}
  +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 {#6054
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5718 …}
  +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 {#6449
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5718 …}
  +name: "chevron-down"
  +title: null
  +symbolDefsName: null
}

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

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

Symfony\UX\TwigComponent\AnonymousComponent {#6404
  -props: [
    "class" => "max-w-fit"
  ]
}

App\Twig\Components\Menu\ConnexionMenu {#6534
  -authenticationUtils: Symfony\Component\Security\Http\Authentication\AuthenticationUtils {#6535 …}
  -formFactory: Symfony\Component\Form\FormFactory {#6533 …}
}

[
  "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 {#6686
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5718 …}
  +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 {#6721
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5718 …}
  +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 {#6751
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5718 …}
  +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 {#6783
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5718 …}
  +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 {#6802
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5718 …}
  +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 {#6912
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5718 …}
  +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 {#6946
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5718 …}
  +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 {#6962
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5718 …}
  +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 {#6986
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5718 …}
  +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 {#7010
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5718 …}
  +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 {#7034
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5718 …}
  +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 {#7058
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5718 …}
  +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 {#7082
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5718 …}
  +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 {#7106
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5718 …}
  +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 {#7130
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5718 …}
  +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 {#7154
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5718 …}
  +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 {#7178
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5718 …}
  +name: "more"
  +title: null
  +symbolDefsName: null
}

[
  "defaultOpenLeft" => true
]

App\Twig\Components\App\LangSelector {#7223
  +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 {#7213
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5718 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\Media\Icon {#6854
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5718 …}
  +name: "fitmetrics-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "builder" => App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4412
    -items: [
      [
        "label" => "menu.home"
        "url" => "/en/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/en/exercises"
      ]
      [
        "label" => "Massage Ball Release"
        "url" => "/en/exercises/group/303-massage-ball-release"
      ]
      [
        "label" => "Lumbar Smash"
        "url" => null
      ]
    ]
  }
]

App\Twig\Components\Menu\Breadcrumb {#7306
  +items: [
    [
      "label" => "menu.home"
      "url" => "/en/"
    ]
    [
      "label" => "menu.exercises"
      "url" => "/en/exercises"
    ]
    [
      "label" => "Massage Ball Release"
      "url" => "/en/exercises/group/303-massage-ball-release"
    ]
    [
      "label" => "Lumbar Smash"
      "url" => null
    ]
  ]
  +builder: App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4412
    -items: [
      [
        "label" => "menu.home"
        "url" => "/en/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/en/exercises"
      ]
      [
        "label" => "Massage Ball Release"
        "url" => "/en/exercises/group/303-massage-ball-release"
      ]
      [
        "label" => "Lumbar Smash"
        "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 {#7336
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5718 …}
  +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 {#7358
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5718 …}
  +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 {#7381
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5718 …}
  +name: "chevron-right"
  +title: null
  +symbolDefsName: null
}

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

App\Twig\Components\Ad\AdBanner {#7424
  +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 {#4366
    #uploadedFile: null
    #file: Vich\UploaderBundle\Entity\File {#4368 …}
    #credits: Doctrine\ORM\PersistentCollection {#4370 …}
    -source: null
    -zone: null
    -urlExternal: "https://www.youtube.com/watch?v=ImW3kpWQqmk"
    #id: 858
    -notes: null
    #translations: Doctrine\ORM\PersistentCollection {#4342 …}
    #newTranslations: null
    #currentLocale: "en"
    #defaultLocale: "en"
    -tiersId: null
    -tiersName: "azeoo"
    #createdAt: DateTimeImmutable @1731450639 {#4404
      date: 2024-11-12 23:30:39.0 Europe/Zurich (+01:00)
    }
    #updatedAt: DateTimeImmutable @1731450639 {#4356
      date: 2024-11-12 23:30:39.0 Europe/Zurich (+01:00)
    }
    #createdBy: null
    #updatedBy: null
    -duration: null
    -format: null
    -startTime: null
    -endTime: null
    -youtubeId: "ImW3kpWQqmk"
  }
  "title" => "Low Back Smash"
  "showCredits" => false
]

App\Twig\Components\Media\Video {#7511
  +media: App\Entity\Media\MediaVideo {#4366
    #uploadedFile: null
    #file: Vich\UploaderBundle\Entity\File {#4368 …}
    #credits: Doctrine\ORM\PersistentCollection {#4370 …}
    -source: null
    -zone: null
    -urlExternal: "https://www.youtube.com/watch?v=ImW3kpWQqmk"
    #id: 858
    -notes: null
    #translations: Doctrine\ORM\PersistentCollection {#4342 …}
    #newTranslations: null
    #currentLocale: "en"
    #defaultLocale: "en"
    -tiersId: null
    -tiersName: "azeoo"
    #createdAt: DateTimeImmutable @1731450639 {#4404
      date: 2024-11-12 23:30:39.0 Europe/Zurich (+01:00)
    }
    #updatedAt: DateTimeImmutable @1731450639 {#4356
      date: 2024-11-12 23:30:39.0 Europe/Zurich (+01:00)
    }
    #createdBy: null
    #updatedBy: null
    -duration: null
    -format: null
    -startTime: null
    -endTime: null
    -youtubeId: "ImW3kpWQqmk"
  }
  +title: "Low Back Smash"
  +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 {#7527
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5718 …}
  +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 {#7560
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5718 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\App\PageSharer {#7584
  +shareUrl: "https://test.fitmetrics.ch/en/exercise/6733d70f9516d-low-back-smash?alias=13887"
  +title: "Lumbar Smash - Exercise - FitMetrics"
  +description: "The Low Back Smash is a self-massage technique designed to release muscle tension in the lumbar region using a lacrosse ball. This exercise is commonly used in fitness, CrossFit, and rehabilitation routines to improve recovery, mobility, and overall spinal health. By applying controlled pressure to the muscles around the lower back, it helps reduce stiffness, enhance circulation, and ease discomfort caused by prolonged sitting or physical strain. Unlike traditional stretching, the Low Back Smash allows for targeted pressure directly on muscle knots, making it highly effective for addressing localized tightness. This technique is simple to perform and requires minimal equipment, making it accessible for beginners and advanced athletes alike. Regular practice can contribute to better posture, reduced risk of lower back pain, and improved functional movement patterns. Whether used as part of a warm-up, cool-down, or recovery session, the Low Back Smash is a practical tool for maintaining a healthy and mobile spine. Its versatility and ease of use make it a popular choice for those seeking a reliable method to relieve tension and promote long-term back health."
  +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 {#7614
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5718 …}
  +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"
]

[
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]

App\Twig\Components\Media\Icon {#7642
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5718 …}
  +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"
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]

[
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]

App\Twig\Components\Media\Icon {#7667
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5718 …}
  +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"
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]

[
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]

App\Twig\Components\Media\Icon {#7690
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5718 …}
  +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"
]

[
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]

App\Twig\Components\Media\Icon {#7713
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5718 …}
  +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"
]

[
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]

App\Twig\Components\Media\Icon {#7736
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5718 …}
  +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 {#7759
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5718 …}
  +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 {#7782
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5718 …}
  +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 {#7813
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5718 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

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          "items" => [
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              "meta" => []
              "items" => []
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            [
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              "meta" => []
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            [
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        "type" => "list"
        "data" => [
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          "items" => [
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              "meta" => []
              "items" => []
            ]
            [
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              "meta" => []
              "items" => []
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            [
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              "meta" => []
              "items" => []
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      ]
      [
        "id" => "1bY-7ERfAF"
        "type" => "header"
        "data" => [
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      [
        "id" => "KBqSkHAx1d"
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "meta" => []
          "items" => [
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              "meta" => []
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            [
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              "meta" => []
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            [
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              "meta" => []
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          ]
        ]
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    ]
    "version" => "2.31.0-rc.7"
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]

App\Twig\Components\Ui\Editor\EditorRender {#7862
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  +data: [
    "time" => 1755871024028
    "blocks" => [
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        "type" => "header"
        "data" => [
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        "type" => "list"
        "data" => [
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          "items" => [
            [
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              "meta" => []
              "items" => []
            ]
            [
              "content" => "Lean back slowly, supporting your weight with your hands and feet."
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Roll gently over the ball, moving slowly along the lumbar region."
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Pause on tender spots and allow the pressure to release tension."
              "meta" => []
              "items" => []
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        "data" => [
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      [
        "id" => "gjNwIQ2G_y"
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "meta" => []
          "items" => [
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              "content" => "Keep movements slow and controlled."
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Avoid rolling directly on the spine."
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Focus on the muscles on either side of the lumbar area."
              "meta" => []
              "items" => []
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          ]
        ]
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      [
        "id" => "1bY-7ERfAF"
        "type" => "header"
        "data" => [
          "text" => "Breathing Tips"
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      [
        "id" => "KBqSkHAx1d"
        "type" => "list"
        "data" => [
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          "meta" => []
          "items" => [
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              "meta" => []
              "items" => []
            ]
            [
              "content" => "Exhale slowly as you relax into the ball."
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Maintain steady breathing throughout the massage."
              "meta" => []
              "items" => []
            ]
          ]
        ]
      ]
    ]
    "version" => "2.31.0-rc.7"
  ]
  +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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    "blocks" => [
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        "type" => "list"
        "data" => [
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          "meta" => []
          "items" => [
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              "content" => "Severe lower back injuries"
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Recent spinal surgery"
              "meta" => []
              "items" => []
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            [
              "content" => "Herniated disc"
              "meta" => []
              "items" => []
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            [
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              "meta" => []
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          ]
        ]
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    "version" => "2.31.0-rc.7"
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]

App\Twig\Components\Ui\Editor\EditorRender {#7923
  +title: null
  +data: [
    "time" => 1755871024029
    "blocks" => [
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        "id" => "jtERADOxcF"
        "type" => "list"
        "data" => [
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          "items" => [
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              "meta" => []
              "items" => []
            ]
            [
              "content" => "Recent spinal surgery"
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Herniated disc"
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Acute lumbar pain or inflammation"
              "meta" => []
              "items" => []
            ]
          ]
        ]
      ]
    ]
    "version" => "2.31.0-rc.7"
  ]
  +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 {#7910
  +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 {#5306
    -news: Doctrine\ORM\PersistentCollection {#5289 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5291 …}
    #id: 5422
    #createdAt: DateTimeImmutable @1755870760 {#5301
      date: 2025-08-22 15:52:40.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1755870760 {#5276
      date: 2025-08-22 15:52:40.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3695 …}
    #updatedBy: App\Entity\User {#3695 …}
    #translations: Doctrine\ORM\PersistentCollection {#5335 …}
    #newTranslations: null
    #currentLocale: "en"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#7967
  +faq: App\Entity\Faq {#5306
    -news: Doctrine\ORM\PersistentCollection {#5289 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5291 …}
    #id: 5422
    #createdAt: DateTimeImmutable @1755870760 {#5301
      date: 2025-08-22 15:52:40.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1755870760 {#5276
      date: 2025-08-22 15:52:40.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3695 …}
    #updatedBy: App\Entity\User {#3695 …}
    #translations: Doctrine\ORM\PersistentCollection {#5335 …}
    #newTranslations: null
    #currentLocale: "en"
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    -published: true
    #publishedAt: null
    -publishedBy: null
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}

[
  "question" => "What is the Low Back Smash exercise good for?"
  "answer" => "The Low Back Smash is good for releasing tension in the lumbar region, improving circulation, and supporting recovery from tight or sore muscles."
]

App\Twig\Components\Ui\RawFaqComponent {#7995
  +question: "What is the Low Back Smash exercise good for?"
  +answer: "The Low Back Smash is good for releasing tension in the lumbar region, improving circulation, and supporting recovery from tight or sore muscles."
}

[
  "faq" => App\Entity\Faq {#5337
    -news: Doctrine\ORM\PersistentCollection {#5344 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5341 …}
    #id: 5423
    #createdAt: DateTimeImmutable @1755870760 {#5332
      date: 2025-08-22 15:52:40.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1755870760 {#5339
      date: 2025-08-22 15:52:40.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3695 …}
    #updatedBy: App\Entity\User {#3695 …}
    #translations: Doctrine\ORM\PersistentCollection {#5351 …}
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    #currentLocale: "en"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#8026
  +faq: App\Entity\Faq {#5337
    -news: Doctrine\ORM\PersistentCollection {#5344 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5341 …}
    #id: 5423
    #createdAt: DateTimeImmutable @1755870760 {#5332
      date: 2025-08-22 15:52:40.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1755870760 {#5339
      date: 2025-08-22 15:52:40.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3695 …}
    #updatedBy: App\Entity\User {#3695 …}
    #translations: Doctrine\ORM\PersistentCollection {#5351 …}
    #newTranslations: null
    #currentLocale: "en"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "How often should I do the Low Back Smash?"
  "answer" => "You can perform the Low Back Smash daily, especially after workouts or long periods of sitting, to maintain lower back mobility and reduce stiffness."
]

App\Twig\Components\Ui\RawFaqComponent {#8071
  +question: "How often should I do the Low Back Smash?"
  +answer: "You can perform the Low Back Smash daily, especially after workouts or long periods of sitting, to maintain lower back mobility and reduce stiffness."
}

[
  "faq" => App\Entity\Faq {#5350
    -news: Doctrine\ORM\PersistentCollection {#5406 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5404 …}
    #id: 5424
    #createdAt: DateTimeImmutable @1755870760 {#5348
      date: 2025-08-22 15:52:40.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1755870760 {#5347
      date: 2025-08-22 15:52:40.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3695 …}
    #updatedBy: App\Entity\User {#3695 …}
    #translations: Doctrine\ORM\PersistentCollection {#5618 …}
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    #currentLocale: "en"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
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]

App\Twig\Components\Ui\FaqComponent {#8074
  +faq: App\Entity\Faq {#5350
    -news: Doctrine\ORM\PersistentCollection {#5406 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5404 …}
    #id: 5424
    #createdAt: DateTimeImmutable @1755870760 {#5348
      date: 2025-08-22 15:52:40.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1755870760 {#5347
      date: 2025-08-22 15:52:40.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3695 …}
    #updatedBy: App\Entity\User {#3695 …}
    #translations: Doctrine\ORM\PersistentCollection {#5618 …}
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    #currentLocale: "en"
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    -published: true
    #publishedAt: null
    -publishedBy: null
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}

[
  "question" => "Is the Low Back Smash safe for everyone?"
  "answer" => "The Low Back Smash is generally safe, but people with herniated discs, recent spinal surgery, or severe lower back injuries should avoid it and consult a medical professional."
]

App\Twig\Components\Ui\RawFaqComponent {#8118
  +question: "Is the Low Back Smash safe for everyone?"
  +answer: "The Low Back Smash is generally safe, but people with herniated discs, recent spinal surgery, or severe lower back injuries should avoid it and consult a medical professional."
}

[
  "faq" => App\Entity\Faq {#5319
    -news: Doctrine\ORM\PersistentCollection {#5318 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5316 …}
    #id: 5425
    #createdAt: DateTimeImmutable @1755870760 {#5324
      date: 2025-08-22 15:52:40.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1755870760 {#5320
      date: 2025-08-22 15:52:40.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3695 …}
    #updatedBy: App\Entity\User {#3695 …}
    #translations: Doctrine\ORM\PersistentCollection {#5314 …}
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    #currentLocale: "en"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#8121
  +faq: App\Entity\Faq {#5319
    -news: Doctrine\ORM\PersistentCollection {#5318 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5316 …}
    #id: 5425
    #createdAt: DateTimeImmutable @1755870760 {#5324
      date: 2025-08-22 15:52:40.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1755870760 {#5320
      date: 2025-08-22 15:52:40.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3695 …}
    #updatedBy: App\Entity\User {#3695 …}
    #translations: Doctrine\ORM\PersistentCollection {#5314 …}
    #newTranslations: null
    #currentLocale: "en"
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    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Do I need special equipment for the Low Back Smash?"
  "answer" => "You only need a lacrosse ball for the Low Back Smash, which makes it a simple and cost-effective recovery exercise."
]

App\Twig\Components\Ui\RawFaqComponent {#8165
  +question: "Do I need special equipment for the Low Back Smash?"
  +answer: "You only need a lacrosse ball for the Low Back Smash, which makes it a simple and cost-effective recovery exercise."
}

[
  "class" => "relative"
  "primaryMuscles" => [
    5
  ]
  "secondaryMuscles" => []
  "displayFront" => false
]

[
  "class" => "relative"
]

App\Twig\Components\Anatomy\Avatar {#8093
  #container: Symfony\Component\DependencyInjection\Argument\ServiceLocator {#8176 …}
  +primaryMuscles: [
    5
  ]
  +secondaryMuscles: []
  +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 {#8174 …}
  -liveResponder: Symfony\UX\LiveComponent\LiveResponder {#8175 …}
}

[
  "name" => "Lower back"
  "url" => "/en/exercises/muscle/5-lower-back"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#9596
  +name: "Lower back"
  +url: "/en/exercises/muscle/5-lower-back"
  +color: "primary"
  +small: false
  +selected: false
}

App\Twig\Components\Ad\AdSquareFluid {#8470
  +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 {#9657
  +difficulty: "beginner"
  +small: false
  +link: true
}

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

App\Twig\Components\Ui\Badge {#9688
  +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 {#9728
  +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 {#9752
  +name: "Fitness"
  +url: "/en/exercises/sport/5-fitness"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#9776
  +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 {#9800
  +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 {#9824
  +name: "Mobility"
  +url: "/en/exercises/category/59-mobility"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Core"
  "url" => "/en/exercises/category/74-core"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#9848
  +name: "Core"
  +url: "/en/exercises/category/74-core"
  +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 {#9872
  +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 {#9638
  +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 {#7849
  +color: "fill-primary"
  +size: 8
  +centered: true
  +inline: false
}

App\Twig\Components\App\LoadingSpinner {#9916
  +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 {#9965
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5718 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "hidden md:block"
  "route" => "https://test.fitmetrics.ch/en/widgets/exercise/preview-6733d70f9516d?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 {#10001
  +route: "https://test.fitmetrics.ch/en/widgets/exercise/preview-6733d70f9516d?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 {#10039
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5718 …}
  +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 {#10072
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5718 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "content-container"
  "title" => "Low Back Smash"
  "description" => "The Low Back Smash is a self-massage technique designed to release muscle tension in the lumbar region using a lacrosse ball. This exercise is commonly used in fitness, CrossFit, and rehabilitation routines to improve recovery, mobility, and overall spinal health. By applying controlled pressure to the muscles around the lower back, it helps reduce stiffness, enhance circulation, and ease discomfort caused by prolonged sitting or physical strain. Unlike traditional stretching, the Low Back Smash allows for targeted pressure directly on muscle knots, making it highly effective for addressing localized tightness. This technique is simple to perform and requires minimal equipment, making it accessible for beginners and advanced athletes alike. Regular practice can contribute to better posture, reduced risk of lower back pain, and improved functional movement patterns. Whether used as part of a warm-up, cool-down, or recovery session, the Low Back Smash is a practical tool for maintaining a healthy and mobile spine. Its versatility and ease of use make it a popular choice for those seeking a reliable method to relieve tension and promote long-term back health."
]

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

App\Twig\Components\App\PageSharer {#10112
  +shareUrl: "https://test.fitmetrics.ch/en/exercise/6733d70f9516d-low-back-smash?alias=13887"
  +title: "Low Back Smash"
  +description: "The Low Back Smash is a self-massage technique designed to release muscle tension in the lumbar region using a lacrosse ball. This exercise is commonly used in fitness, CrossFit, and rehabilitation routines to improve recovery, mobility, and overall spinal health. By applying controlled pressure to the muscles around the lower back, it helps reduce stiffness, enhance circulation, and ease discomfort caused by prolonged sitting or physical strain. Unlike traditional stretching, the Low Back Smash allows for targeted pressure directly on muscle knots, making it highly effective for addressing localized tightness. This technique is simple to perform and requires minimal equipment, making it accessible for beginners and advanced athletes alike. Regular practice can contribute to better posture, reduced risk of lower back pain, and improved functional movement patterns. Whether used as part of a warm-up, cool-down, or recovery session, the Low Back Smash is a practical tool for maintaining a healthy and mobile spine. Its versatility and ease of use make it a popular choice for those seeking a reliable method to relieve tension and promote long-term back health."
  +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 {#10120
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5718 …}
  +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 {#10142
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5718 …}
  +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 {#10166
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5718 …}
  +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 {#10189
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5718 …}
  +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 {#10212
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5718 …}
  +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 {#10235
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5718 …}
  +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 {#10258
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5718 …}
  +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 {#10281
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5718 …}
  +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 {#10328
  +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 {#10383
  +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 {#10375
  -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 {#10417
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5718 …}
  +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 {#10449
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5718 …}
  +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 {#10472
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5718 …}
  +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 {#10495
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5718 …}
  +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 {#10518
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5718 …}
  +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 {#10541
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5718 …}
  +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 {#10564
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5718 …}
  +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 {#10587
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5718 …}
  +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 {#10610
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5718 …}
  +name: "youtube"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}