{"id":363,"date":"2012-05-06T04:02:14","date_gmt":"2012-05-06T04:02:14","guid":{"rendered":"http:\/\/painremovers.apps-1and1.net\/?page_id=363"},"modified":"2015-06-22T10:07:44","modified_gmt":"2015-06-22T10:07:44","slug":"b213-back-flexors-stretch-with-swiss-ball","status":"publish","type":"page","link":"https:\/\/painremovers.co.nz\/index.php\/blog-01\/stretches\/back\/b213-back-flexors-stretch-with-swiss-ball\/","title":{"rendered":"Back Flexors Stretch with Swiss Ball"},"content":{"rendered":"<p><img loading=\"lazy\" decoding=\"async\" class=\" size-full wp-image-375 alignright\" title=\"213\" src=\"https:\/\/painremovers.co.nz\/wp-content\/uploads\/2012\/05\/213.jpg\" alt=\"\" width=\"500\" height=\"303\" srcset=\"https:\/\/painremovers.co.nz\/wp-content\/uploads\/2012\/05\/213.jpg 500w, https:\/\/painremovers.co.nz\/wp-content\/uploads\/2012\/05\/213-300x181.jpg 300w\" sizes=\"auto, (max-width: 500px) 100vw, 500px\" \/><\/p>\n<div id=\"mp3jWrap_0\" class=\"mjp-s-wrapper s-graphic unsel-mjp \" style=\"font-size:18px;\"><span id=\"playpause_wrap_mp3j_0\" class=\"wrap_inline_mp3j\" style=\"font-weight:700;\"><span class=\"gfxbutton_mp3j play-mjp\" id=\"playpause_mp3j_0\" style=\"font-size:18px;\">&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;<\/span>&nbsp;<span class=\"group_wrap\"><span class=\"bars_mp3j\"><span class=\"loadB_mp3j\" id=\"load_mp3j_0\"><\/span><span class=\"posbarB_mp3j\" id=\"posbar_mp3j_0\"><\/span><\/span><span class=\"T_mp3j\" id=\"T_mp3j_0\" style=\"font-size:18px;\">sound<\/span><span class=\"indi_mp3j\" style=\"font-size:12.6px;\" id=\"statusMI_0\"><\/span><\/span><\/span><\/div><span class=\"s-nosolution\" id=\"mp3j_nosolution_0\" style=\"display:none;\"><\/span><script>\nMP3jPLAYLISTS.inline_0 = [\n\t{ name: \"sound\", formats: [\"mp3\"], mp3: \"aHR0cDovL3BhaW5yZW1vdmVycy5hcHBzLTFhbmQxLm5ldC93cC1jb250ZW50L3VwbG9hZHMvMjAxMi8wNS8yMTMubXAz\", counterpart:\"\", artist: \"\", image: \"\", imgurl: \"\" }\n];\n<\/script>\n\n<script>MP3jPLAYERS[0] = { list: MP3jPLAYLISTS.inline_0, tr:0, type:'single', lstate:'', loop:false, play_txt:'&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;', pause_txt:'&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;', pp_title:'', autoplay:false, download:false, vol:100, height:'' };<\/script>\n<ul>\n<li>Sit in the centre of your Swiss Ball with your feet hip distance apart<\/li>\n<li>Slowly walk your feet forward until your back is supported by the ball<\/li>\n<li>Tuck your chin gently towards your spine and recline your head and chest over the ball<\/li>\n<li>Interlock your fingers and relax your arms across your hips\/abdomen<\/li>\n<li>Breathe gently and relax<\/li>\n<li>Feel the stretch across your chest, throat and mid back<\/li>\n<li>Open your arms up towards the side or lower them behind you for a stronger stretch<\/li>\n<li>To return to the starting position, walk your feet back towards the ball until you are seated again<\/li>\n<\/ul>\n<p><strong>Warm Up<\/strong>: 20 seconds<\/p>\n<p><strong>Main Stretch<\/strong>: 30 to 40 seconds<\/p>\n<p><strong>Repetitions<\/strong>: 2x daily<\/p>\n<p>&nbsp;<\/p>\n<p>B213<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Sit in the centre of your Swiss Ball with your feet hip distance apart Slowly walk your feet forward until your back is supported by the ball Tuck your chin gently towards your spine and recline your head and chest over the ball Interlock your fingers and relax your arms across your hips\/abdomen Breathe gently <a class=\"more-link\" href=\"https:\/\/painremovers.co.nz\/index.php\/blog-01\/stretches\/back\/b213-back-flexors-stretch-with-swiss-ball\/\">Read More &#8230;<\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"parent":362,"menu_order":2,"comment_status":"open","ping_status":"open","template":"","meta":{"footnotes":""},"class_list":["post-363","page","type-page","status-publish","hentry"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.6 - 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