{"id":387,"date":"2012-05-06T04:10:03","date_gmt":"2012-05-06T04:10:03","guid":{"rendered":"http:\/\/painremovers.apps-1and1.net\/?page_id=387"},"modified":"2015-06-22T10:08:21","modified_gmt":"2015-06-22T10:08:21","slug":"b241-spine-rotators-stretch-seated","status":"publish","type":"page","link":"https:\/\/painremovers.co.nz\/index.php\/blog-01\/stretches\/back\/b241-spine-rotators-stretch-seated\/","title":{"rendered":"Spine Rotators Stretch Seated"},"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: \"aHR0cDovL3BhaW5yZW1vdmVycy5hcHBzLTFhbmQxLm5ldC93cC1jb250ZW50L3VwbG9hZHMvMjAxMi8wNS8yNDEubXAz\", 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-369 alignright\" title=\"241\" src=\"https:\/\/painremovers.co.nz\/wp-content\/uploads\/2012\/05\/241.jpg\" alt=\"\" width=\"300\" height=\"731\" srcset=\"https:\/\/painremovers.co.nz\/wp-content\/uploads\/2012\/05\/241.jpg 300w, https:\/\/painremovers.co.nz\/wp-content\/uploads\/2012\/05\/241-123x300.jpg 123w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/p>\n<ul>\n<li>Sit nice and straight on a firm chair, stool, table or Swiss ball.<\/li>\n<li>Cross arms in front of your chest. Inhale.<\/li>\n<li>Upon exhalation, gently rotate your ribcage first in one, then the other direction.<\/li>\n<li>Focus on moving the ribcage, not the arms.<\/li>\n<li>Get a nice momentum going and continue to move from left to right for 1 minute.<\/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>B241<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Sit nice and straight on a firm chair, stool, table or Swiss ball. Cross arms in front of your chest. Inhale. Upon exhalation, gently rotate your ribcage first in one, then the other direction. Focus on moving the ribcage, not the arms. Get a nice momentum going and continue to move from left to right <a class=\"more-link\" href=\"https:\/\/painremovers.co.nz\/index.php\/blog-01\/stretches\/back\/b241-spine-rotators-stretch-seated\/\">Read More &#8230;<\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"parent":362,"menu_order":6,"comment_status":"open","ping_status":"open","template":"","meta":{"footnotes":""},"class_list":["post-387","page","type-page","status-publish","hentry"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.6 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Spine Rotators Stretch Seated - Painremovers<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/painremovers.co.nz\/index.php\/blog-01\/stretches\/back\/b241-spine-rotators-stretch-seated\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Spine Rotators Stretch Seated - Painremovers\" \/>\n<meta property=\"og:description\" content=\"Sit nice and straight on a firm chair, stool, table or Swiss ball. Cross arms in front of your chest. Inhale. Upon exhalation, gently rotate your ribcage first in one, then the other direction. Focus on moving the ribcage, not the arms. 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