{"id":396,"date":"2012-05-06T04:17:01","date_gmt":"2012-05-06T04:17:01","guid":{"rendered":"http:\/\/painremovers.apps-1and1.net\/?page_id=396"},"modified":"2015-06-22T10:08:52","modified_gmt":"2015-06-22T10:08:52","slug":"b222-back-extensors-stretch-standing","status":"publish","type":"page","link":"https:\/\/painremovers.co.nz\/index.php\/blog-01\/stretches\/back\/b222-back-extensors-stretch-standing\/","title":{"rendered":"Back Extensors 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: \"aHR0cDovL3BhaW5yZW1vdmVycy5hcHBzLTFhbmQxLm5ldC93cC1jb250ZW50L3VwbG9hZHMvMjAxMi8wNS8yMjIubXAz\", 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-364 alignright\" title=\"222\" src=\"https:\/\/painremovers.co.nz\/wp-content\/uploads\/2012\/05\/222.jpg\" alt=\"\" width=\"299\" height=\"334\" srcset=\"https:\/\/painremovers.co.nz\/wp-content\/uploads\/2012\/05\/222.jpg 299w, https:\/\/painremovers.co.nz\/wp-content\/uploads\/2012\/05\/222-268x300.jpg 268w\" sizes=\"auto, (max-width: 299px) 100vw, 299px\" \/><\/p>\n<ul>\n<li>Stand with your weight balanced evenly on both feet<\/li>\n<li>Inhale and exhale a few times as you relax your neck and shoulders<\/li>\n<li>Upon your next inhalation lengthen the crown of your head towards the ceiling<\/li>\n<li>Feel your spine lengthen<\/li>\n<li>Bend your knees slightly<\/li>\n<li>Exhale, soften your spine and roll downwards one vertebra at a time starting from your neck<\/li>\n<li>Keep your abdominals firm throughout<\/li>\n<li>Completely relax through back and arms and hang for approximately 30 seconds<\/li>\n<li>Return to standing position by rolling upwards starting at the base of your spine<\/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>B222<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Stand with your weight balanced evenly on both feet Inhale and exhale a few times as you relax your neck and shoulders Upon your next inhalation lengthen the crown of your head towards the ceiling Feel your spine lengthen Bend your knees slightly Exhale, soften your spine and roll downwards one vertebra at a time <a class=\"more-link\" href=\"https:\/\/painremovers.co.nz\/index.php\/blog-01\/stretches\/back\/b222-back-extensors-stretch-standing\/\">Read More &#8230;<\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"parent":362,"menu_order":9,"comment_status":"open","ping_status":"open","template":"","meta":{"footnotes":""},"class_list":["post-396","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>Back Extensors Stretch Standing - 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\/b222-back-extensors-stretch-standing\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Back Extensors Stretch Standing - Painremovers\" \/>\n<meta property=\"og:description\" content=\"Stand with your weight balanced evenly on both feet Inhale and exhale a few times as you relax your neck and shoulders Upon your next inhalation lengthen the crown of your head towards the ceiling Feel your spine lengthen Bend your knees slightly Exhale, soften your spine and roll downwards one vertebra at a time Read More ...\" \/>\n<meta property=\"og:url\" content=\"https:\/\/painremovers.co.nz\/index.php\/blog-01\/stretches\/back\/b222-back-extensors-stretch-standing\/\" \/>\n<meta property=\"og:site_name\" content=\"Painremovers\" \/>\n<meta property=\"article:modified_time\" content=\"2015-06-22T10:08:52+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/painremovers.co.nz\/wp-content\/uploads\/2012\/05\/222.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"299\" \/>\n\t<meta property=\"og:image:height\" content=\"334\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"twitter:label1\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data1\" content=\"1 minute\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/painremovers.co.nz\/index.php\/blog-01\/stretches\/back\/b222-back-extensors-stretch-standing\/\",\"url\":\"https:\/\/painremovers.co.nz\/index.php\/blog-01\/stretches\/back\/b222-back-extensors-stretch-standing\/\",\"name\":\"Back Extensors Stretch Standing - Painremovers\",\"isPartOf\":{\"@id\":\"https:\/\/painremovers.co.nz\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/painremovers.co.nz\/index.php\/blog-01\/stretches\/back\/b222-back-extensors-stretch-standing\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/painremovers.co.nz\/index.php\/blog-01\/stretches\/back\/b222-back-extensors-stretch-standing\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/painremovers.co.nz\/wp-content\/uploads\/2012\/05\/222.jpg\",\"datePublished\":\"2012-05-06T04:17:01+00:00\",\"dateModified\":\"2015-06-22T10:08:52+00:00\",\"breadcrumb\":{\"@id\":\"https:\/\/painremovers.co.nz\/index.php\/blog-01\/stretches\/back\/b222-back-extensors-stretch-standing\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/painremovers.co.nz\/index.php\/blog-01\/stretches\/back\/b222-back-extensors-stretch-standing\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/painremovers.co.nz\/index.php\/blog-01\/stretches\/back\/b222-back-extensors-stretch-standing\/#primaryimage\",\"url\":\"https:\/\/painremovers.co.nz\/wp-content\/uploads\/2012\/05\/222.jpg\",\"contentUrl\":\"https:\/\/painremovers.co.nz\/wp-content\/uploads\/2012\/05\/222.jpg\",\"width\":\"299\",\"height\":\"334\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/painremovers.co.nz\/index.php\/blog-01\/stretches\/back\/b222-back-extensors-stretch-standing\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home Care\",\"item\":\"https:\/\/painremovers.co.nz\/index.php\/blog-01\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Stretches\",\"item\":\"https:\/\/painremovers.co.nz\/index.php\/blog-01\/stretches\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"Back\",\"item\":\"https:\/\/painremovers.co.nz\/index.php\/blog-01\/stretches\/back\/\"},{\"@type\":\"ListItem\",\"position\":4,\"name\":\"Back Extensors Stretch Standing\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/painremovers.co.nz\/#website\",\"url\":\"https:\/\/painremovers.co.nz\/\",\"name\":\"Painremovers\",\"description\":\"The pain removal specialists\",\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/painremovers.co.nz\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Back Extensors Stretch Standing - Painremovers","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/painremovers.co.nz\/index.php\/blog-01\/stretches\/back\/b222-back-extensors-stretch-standing\/","og_locale":"en_US","og_type":"article","og_title":"Back Extensors Stretch Standing - Painremovers","og_description":"Stand with your weight balanced evenly on both feet Inhale and exhale a few times as you relax your neck and shoulders Upon your next inhalation lengthen the crown of your head towards the ceiling Feel your spine lengthen Bend your knees slightly Exhale, soften your spine and roll downwards one vertebra at a time Read More ...","og_url":"https:\/\/painremovers.co.nz\/index.php\/blog-01\/stretches\/back\/b222-back-extensors-stretch-standing\/","og_site_name":"Painremovers","article_modified_time":"2015-06-22T10:08:52+00:00","og_image":[{"width":299,"height":334,"url":"https:\/\/painremovers.co.nz\/wp-content\/uploads\/2012\/05\/222.jpg","type":"image\/jpeg"}],"twitter_misc":{"Est. reading time":"1 minute"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"WebPage","@id":"https:\/\/painremovers.co.nz\/index.php\/blog-01\/stretches\/back\/b222-back-extensors-stretch-standing\/","url":"https:\/\/painremovers.co.nz\/index.php\/blog-01\/stretches\/back\/b222-back-extensors-stretch-standing\/","name":"Back Extensors Stretch Standing - Painremovers","isPartOf":{"@id":"https:\/\/painremovers.co.nz\/#website"},"primaryImageOfPage":{"@id":"https:\/\/painremovers.co.nz\/index.php\/blog-01\/stretches\/back\/b222-back-extensors-stretch-standing\/#primaryimage"},"image":{"@id":"https:\/\/painremovers.co.nz\/index.php\/blog-01\/stretches\/back\/b222-back-extensors-stretch-standing\/#primaryimage"},"thumbnailUrl":"https:\/\/painremovers.co.nz\/wp-content\/uploads\/2012\/05\/222.jpg","datePublished":"2012-05-06T04:17:01+00:00","dateModified":"2015-06-22T10:08:52+00:00","breadcrumb":{"@id":"https:\/\/painremovers.co.nz\/index.php\/blog-01\/stretches\/back\/b222-back-extensors-stretch-standing\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/painremovers.co.nz\/index.php\/blog-01\/stretches\/back\/b222-back-extensors-stretch-standing\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/painremovers.co.nz\/index.php\/blog-01\/stretches\/back\/b222-back-extensors-stretch-standing\/#primaryimage","url":"https:\/\/painremovers.co.nz\/wp-content\/uploads\/2012\/05\/222.jpg","contentUrl":"https:\/\/painremovers.co.nz\/wp-content\/uploads\/2012\/05\/222.jpg","width":"299","height":"334"},{"@type":"BreadcrumbList","@id":"https:\/\/painremovers.co.nz\/index.php\/blog-01\/stretches\/back\/b222-back-extensors-stretch-standing\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home Care","item":"https:\/\/painremovers.co.nz\/index.php\/blog-01\/"},{"@type":"ListItem","position":2,"name":"Stretches","item":"https:\/\/painremovers.co.nz\/index.php\/blog-01\/stretches\/"},{"@type":"ListItem","position":3,"name":"Back","item":"https:\/\/painremovers.co.nz\/index.php\/blog-01\/stretches\/back\/"},{"@type":"ListItem","position":4,"name":"Back Extensors Stretch Standing"}]},{"@type":"WebSite","@id":"https:\/\/painremovers.co.nz\/#website","url":"https:\/\/painremovers.co.nz\/","name":"Painremovers","description":"The pain removal specialists","potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/painremovers.co.nz\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"}]}},"_links":{"self":[{"href":"https:\/\/painremovers.co.nz\/index.php\/wp-json\/wp\/v2\/pages\/396","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/painremovers.co.nz\/index.php\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/painremovers.co.nz\/index.php\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/painremovers.co.nz\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/painremovers.co.nz\/index.php\/wp-json\/wp\/v2\/comments?post=396"}],"version-history":[{"count":3,"href":"https:\/\/painremovers.co.nz\/index.php\/wp-json\/wp\/v2\/pages\/396\/revisions"}],"predecessor-version":[{"id":1057,"href":"https:\/\/painremovers.co.nz\/index.php\/wp-json\/wp\/v2\/pages\/396\/revisions\/1057"}],"up":[{"embeddable":true,"href":"https:\/\/painremovers.co.nz\/index.php\/wp-json\/wp\/v2\/pages\/362"}],"wp:attachment":[{"href":"https:\/\/painremovers.co.nz\/index.php\/wp-json\/wp\/v2\/media?parent=396"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}