{"id":392,"date":"2012-05-06T04:13:45","date_gmt":"2012-05-06T04:13:45","guid":{"rendered":"http:\/\/painremovers.apps-1and1.net\/?page_id=392"},"modified":"2015-06-22T10:07:25","modified_gmt":"2015-06-22T10:07:25","slug":"b231-spine-side-bending-stretch-standing","status":"publish","type":"page","link":"https:\/\/painremovers.co.nz\/index.php\/blog-01\/stretches\/back\/b231-spine-side-bending-stretch-standing\/","title":{"rendered":"Spine Side Bending Stretch Standing"},"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>Stand tall with your weight distributed evenly<\/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>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 focus on lengthening while you gradually slide your opposite arm down your leg<\/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>B231<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Stand tall with your weight distributed evenly 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 Inhale once more and imagine that you increase the space between your ribs Upon exhalation curve your torso to the side Continue to <a class=\"more-link\" href=\"https:\/\/painremovers.co.nz\/index.php\/blog-01\/stretches\/back\/b231-spine-side-bending-stretch-standing\/\">Read More &#8230;<\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"parent":362,"menu_order":0,"comment_status":"open","ping_status":"open","template":"","meta":{"footnotes":""},"class_list":["post-392","page","type-page","status-publish","hentry"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.6 - 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