{"id":406,"date":"2012-05-06T04:21:28","date_gmt":"2012-05-06T04:21:28","guid":{"rendered":"http:\/\/painremovers.apps-1and1.net\/?page_id=406"},"modified":"2015-06-22T10:09:42","modified_gmt":"2015-06-22T10:09:42","slug":"b212-back-flexors-stretch-prone","status":"publish","type":"page","link":"https:\/\/painremovers.co.nz\/index.php\/blog-01\/stretches\/back\/b212-back-flexors-stretch-prone\/","title":{"rendered":"Back Flexors Stretch Prone"},"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: \"aHR0cDovL3BhaW5yZW1vdmVycy5hcHBzLTFhbmQxLm5ldC93cC1jb250ZW50L3VwbG9hZHMvMjAxMi8wNS8yMTIubXAz\", 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-374 alignright\" title=\"212\" src=\"https:\/\/painremovers.co.nz\/wp-content\/uploads\/2012\/05\/212.jpg\" alt=\"\" width=\"500\" height=\"278\" srcset=\"https:\/\/painremovers.co.nz\/wp-content\/uploads\/2012\/05\/212.jpg 500w, https:\/\/painremovers.co.nz\/wp-content\/uploads\/2012\/05\/212-300x166.jpg 300w\" sizes=\"auto, (max-width: 500px) 100vw, 500px\" \/><\/p>\n<ul>\n<li>Starting position.<\/li>\n<li>Flat on your stomach, legs, back and neck long.<\/li>\n<li>Shift hands to the side of the rib cage, tuck the elbows in, shoulder blades down.<\/li>\n<li>Inhale.<\/li>\n<li>Upon exhalation, shift your gaze and then your ribcage towards the wall in front of you, rolling the spine up slowly.<\/li>\n<li>Exert a little pressure through your forearms.<\/li>\n<li>Do not go into pain!<\/li>\n<li>Start with small movements and gradually increase the amount of spine you roll of the floor.<\/li>\n<li>Keep the hips on the floor to begin with.<\/li>\n<li>Roll up and down 5-10 times, then hold.<\/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>&nbsp;<\/p>\n<p>B212<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Starting position. Flat on your stomach, legs, back and neck long. Shift hands to the side of the rib cage, tuck the elbows in, shoulder blades down. Inhale. Upon exhalation, shift your gaze and then your ribcage towards the wall in front of you, rolling the spine up slowly. Exert a little pressure through your <a class=\"more-link\" href=\"https:\/\/painremovers.co.nz\/index.php\/blog-01\/stretches\/back\/b212-back-flexors-stretch-prone\/\">Read More &#8230;<\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"parent":362,"menu_order":12,"comment_status":"open","ping_status":"open","template":"","meta":{"footnotes":""},"class_list":["post-406","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 Flexors Stretch Prone - 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\/b212-back-flexors-stretch-prone\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Back Flexors Stretch Prone - Painremovers\" \/>\n<meta property=\"og:description\" content=\"Starting position. Flat on your stomach, legs, back and neck long. Shift hands to the side of the rib cage, tuck the elbows in, shoulder blades down. Inhale. Upon exhalation, shift your gaze and then your ribcage towards the wall in front of you, rolling the spine up slowly. Exert a little pressure through your Read More ...\" \/>\n<meta property=\"og:url\" content=\"https:\/\/painremovers.co.nz\/index.php\/blog-01\/stretches\/back\/b212-back-flexors-stretch-prone\/\" \/>\n<meta property=\"og:site_name\" content=\"Painremovers\" \/>\n<meta property=\"article:modified_time\" content=\"2015-06-22T10:09:42+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/painremovers.co.nz\/wp-content\/uploads\/2012\/05\/212.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"500\" \/>\n\t<meta property=\"og:image:height\" content=\"278\" \/>\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\/b212-back-flexors-stretch-prone\/\",\"url\":\"https:\/\/painremovers.co.nz\/index.php\/blog-01\/stretches\/back\/b212-back-flexors-stretch-prone\/\",\"name\":\"Back Flexors Stretch Prone - Painremovers\",\"isPartOf\":{\"@id\":\"https:\/\/painremovers.co.nz\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/painremovers.co.nz\/index.php\/blog-01\/stretches\/back\/b212-back-flexors-stretch-prone\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/painremovers.co.nz\/index.php\/blog-01\/stretches\/back\/b212-back-flexors-stretch-prone\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/painremovers.co.nz\/wp-content\/uploads\/2012\/05\/212.jpg\",\"datePublished\":\"2012-05-06T04:21:28+00:00\",\"dateModified\":\"2015-06-22T10:09:42+00:00\",\"breadcrumb\":{\"@id\":\"https:\/\/painremovers.co.nz\/index.php\/blog-01\/stretches\/back\/b212-back-flexors-stretch-prone\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/painremovers.co.nz\/index.php\/blog-01\/stretches\/back\/b212-back-flexors-stretch-prone\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/painremovers.co.nz\/index.php\/blog-01\/stretches\/back\/b212-back-flexors-stretch-prone\/#primaryimage\",\"url\":\"https:\/\/painremovers.co.nz\/wp-content\/uploads\/2012\/05\/212.jpg\",\"contentUrl\":\"https:\/\/painremovers.co.nz\/wp-content\/uploads\/2012\/05\/212.jpg\",\"width\":\"500\",\"height\":\"278\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/painremovers.co.nz\/index.php\/blog-01\/stretches\/back\/b212-back-flexors-stretch-prone\/#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 Flexors Stretch Prone\"}]},{\"@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 Flexors Stretch Prone - 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\/b212-back-flexors-stretch-prone\/","og_locale":"en_US","og_type":"article","og_title":"Back Flexors Stretch Prone - Painremovers","og_description":"Starting position. 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