{"id":399,"date":"2012-05-06T04:18:44","date_gmt":"2012-05-06T04:18:44","guid":{"rendered":"http:\/\/painremovers.apps-1and1.net\/?page_id=399"},"modified":"2015-06-22T10:09:02","modified_gmt":"2015-06-22T10:09:02","slug":"b221-back-extensors-stretch-kneeling","status":"publish","type":"page","link":"https:\/\/painremovers.co.nz\/index.php\/blog-01\/stretches\/back\/b221-back-extensors-stretch-kneeling\/","title":{"rendered":"Back Extensors Stretch Kneeling"},"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: \"aHR0cDovL3BhaW5yZW1vdmVycy5hcHBzLTFhbmQxLm5ldC93cC1jb250ZW50L3VwbG9hZHMvMjAxMi8wNS8yMjEubXAz\", 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-377 alignright\" title=\"221\" src=\"https:\/\/painremovers.co.nz\/wp-content\/uploads\/2012\/05\/221.jpg\" alt=\"\" width=\"499\" height=\"310\" srcset=\"https:\/\/painremovers.co.nz\/wp-content\/uploads\/2012\/05\/221.jpg 499w, https:\/\/painremovers.co.nz\/wp-content\/uploads\/2012\/05\/221-300x186.jpg 300w\" sizes=\"auto, (max-width: 499px) 100vw, 499px\" \/><\/p>\n<ul>\n<li>Start on your hands and knees with a straight spine and long neck.<\/li>\n<li>Inhale deeply.<\/li>\n<li>As you exhale, gaze along the carpet towards your navel, shaping your spine into an \u201cangry cat\u201d pose.<\/li>\n<li>Do this 5-10 times.<\/li>\n<li>When you have loosened up a little, hold the stretch.<\/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>B221<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Start on your hands and knees with a straight spine and long neck. Inhale deeply. As you exhale, gaze along the carpet towards your navel, shaping your spine into an \u201cangry cat\u201d pose. Do this 5-10 times. When you have loosened up a little, hold the stretch. Warm Up: 20 seconds Main Stretch: 30 to <a class=\"more-link\" href=\"https:\/\/painremovers.co.nz\/index.php\/blog-01\/stretches\/back\/b221-back-extensors-stretch-kneeling\/\">Read More &#8230;<\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"parent":362,"menu_order":10,"comment_status":"open","ping_status":"open","template":"","meta":{"footnotes":""},"class_list":["post-399","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 Kneeling - 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\/b221-back-extensors-stretch-kneeling\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Back Extensors Stretch Kneeling - Painremovers\" \/>\n<meta property=\"og:description\" content=\"Start on your hands and knees with a straight spine and long neck. 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