{"id":381,"date":"2012-05-06T04:04:11","date_gmt":"2012-05-06T04:04:11","guid":{"rendered":"http:\/\/painremovers.apps-1and1.net\/?page_id=381"},"modified":"2015-06-22T10:07:53","modified_gmt":"2015-06-22T10:07:53","slug":"b244-back-rotators-stretch-supine","status":"publish","type":"page","link":"https:\/\/painremovers.co.nz\/index.php\/blog-01\/stretches\/back\/b244-back-rotators-stretch-supine\/","title":{"rendered":"Back Rotators Stretch Supine"},"content":{"rendered":"<p><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: \"aHR0cDovL3BhaW5yZW1vdmVycy5hcHBzLTFhbmQxLm5ldC93cC1jb250ZW50L3VwbG9hZHMvMjAxMi8wNS8yNDQubXAz\", 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><img loading=\"lazy\" decoding=\"async\" class=\" size-full wp-image-372 alignright\" title=\"244\" src=\"https:\/\/painremovers.co.nz\/wp-content\/uploads\/2012\/05\/244.jpg\" alt=\"\" width=\"500\" height=\"338\" srcset=\"https:\/\/painremovers.co.nz\/wp-content\/uploads\/2012\/05\/244.jpg 500w, https:\/\/painremovers.co.nz\/wp-content\/uploads\/2012\/05\/244-300x202.jpg 300w\" sizes=\"auto, (max-width: 500px) 100vw, 500px\" \/><\/p>\n<ul>\n<li>Start lying comfortably on your side<\/li>\n<li>Support your neck with a rolled up towel so it is comfortable<\/li>\n<li>Stack hips<\/li>\n<li>Stack shoulders and arms<\/li>\n<li>Inhale, align and elongate the spine<\/li>\n<li>Upon exhalation, describe a semi-circle with your top arm, floating it up and over your torso towards the floor behind you<\/li>\n<li>Take your gaze with you as you do this<\/li>\n<li>Repeat this movement several times to loosen up<\/li>\n<li>Hold in stretched position<\/li>\n<li>Feel the stretch across the front of your arm, chest, ribs and back<\/li>\n<li>Repeat on the other side<\/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>B244<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Start lying comfortably on your side Support your neck with a rolled up towel so it is comfortable Stack hips Stack shoulders and arms Inhale, align and elongate the spine Upon exhalation, describe a semi-circle with your top arm, floating it up and over your torso towards the floor behind you Take your gaze with <a class=\"more-link\" href=\"https:\/\/painremovers.co.nz\/index.php\/blog-01\/stretches\/back\/b244-back-rotators-stretch-supine\/\">Read More &#8230;<\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"parent":362,"menu_order":3,"comment_status":"open","ping_status":"open","template":"","meta":{"footnotes":""},"class_list":["post-381","page","type-page","status-publish","hentry"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.6 - 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