{"id":389,"date":"2012-05-06T04:12:22","date_gmt":"2012-05-06T04:12:22","guid":{"rendered":"http:\/\/painremovers.apps-1and1.net\/?page_id=389"},"modified":"2015-06-22T10:08:34","modified_gmt":"2015-06-22T10:08:34","slug":"b232-side-bending-stretch-seated","status":"publish","type":"page","link":"https:\/\/painremovers.co.nz\/index.php\/blog-01\/stretches\/back\/b232-side-bending-stretch-seated\/","title":{"rendered":"Side Bending 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: \"aHR0cDovL3BhaW5yZW1vdmVycy5hcHBzLTFhbmQxLm5ldC93cC1jb250ZW50L3VwbG9hZHMvMjAxMi8wNS8yMzIubXAz\", 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-368 alignright\" title=\"232\" src=\"https:\/\/painremovers.co.nz\/wp-content\/uploads\/2012\/05\/232.jpg\" alt=\"\" width=\"300\" height=\"493\" srcset=\"https:\/\/painremovers.co.nz\/wp-content\/uploads\/2012\/05\/232.jpg 300w, https:\/\/painremovers.co.nz\/wp-content\/uploads\/2012\/05\/232-182x300.jpg 182w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/p>\n<ul>\n<li>Sit tall on\u00a0a firm chair\u00a0without touching the back rest<\/li>\n<li>Inhale and lengthen the crown of your head up towards the ceiling<\/li>\n<li>Float one arm up towards the ceiling whilst keeping the shoulder blade down<\/li>\n<li>Place your other hand around the seat of your chair<\/li>\n<li>Inhale once more and imagine that you increase the space between your ribs<\/li>\n<li>Upon exhalation curve your torso to the side<\/li>\n<li>Continue to lengthen while you gradually increase the curve<\/li>\n<li>Stabilise yourself with the hand that is wrapped around the seat of your chair<\/li>\n<li>Feel the stretch strongly through the side of your torso<\/li>\n<li>Avoid turning by facing the chest and eyes directly forward<\/li>\n<li>Hold<\/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>B232<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Sit tall on\u00a0a firm chair\u00a0without touching the back rest Inhale and lengthen the crown of your head up towards the ceiling Float one arm up towards the ceiling whilst keeping the shoulder blade down Place your other hand around the seat of your chair Inhale once more and imagine that you increase the space between <a class=\"more-link\" href=\"https:\/\/painremovers.co.nz\/index.php\/blog-01\/stretches\/back\/b232-side-bending-stretch-seated\/\">Read More &#8230;<\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"parent":362,"menu_order":7,"comment_status":"open","ping_status":"open","template":"","meta":{"footnotes":""},"class_list":["post-389","page","type-page","status-publish","hentry"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.6 - 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