{"version":"1.0","provider_name":"Painremovers","provider_url":"https:\/\/painremovers.co.nz","author_name":"yediguz","author_url":"https:\/\/painremovers.co.nz\/index.php\/author\/yediguz\/","title":"Ankle Dorsi Flexors \u2013 Kneeling - Painremovers","type":"rich","width":600,"height":338,"html":"<blockquote class=\"wp-embedded-content\" data-secret=\"RymKXryYmX\"><a href=\"https:\/\/painremovers.co.nz\/index.php\/blog-01\/stretches\/foot-toes\/f831-ankle-dorsi-flexors-kneeling\/\">Ankle Dorsi Flexors \u2013 Kneeling<\/a><\/blockquote><iframe sandbox=\"allow-scripts\" security=\"restricted\" src=\"https:\/\/painremovers.co.nz\/index.php\/blog-01\/stretches\/foot-toes\/f831-ankle-dorsi-flexors-kneeling\/embed\/#?secret=RymKXryYmX\" width=\"600\" height=\"338\" title=\"&#8220;Ankle Dorsi Flexors \u2013 Kneeling&#8221; &#8212; Painremovers\" data-secret=\"RymKXryYmX\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\" class=\"wp-embedded-content\"><\/iframe><script type=\"text\/javascript\">\n\/* <![CDATA[ *\/\n\/*! This file is auto-generated *\/\n!function(d,l){\"use strict\";l.querySelector&&d.addEventListener&&\"undefined\"!=typeof URL&&(d.wp=d.wp||{},d.wp.receiveEmbedMessage||(d.wp.receiveEmbedMessage=function(e){var t=e.data;if((t||t.secret||t.message||t.value)&&!\/[^a-zA-Z0-9]\/.test(t.secret)){for(var s,r,n,a=l.querySelectorAll('iframe[data-secret=\"'+t.secret+'\"]'),o=l.querySelectorAll('blockquote[data-secret=\"'+t.secret+'\"]'),c=new RegExp(\"^https?:$\",\"i\"),i=0;i<o.length;i++)o[i].style.display=\"none\";for(i=0;i<a.length;i++)s=a[i],e.source===s.contentWindow&&(s.removeAttribute(\"style\"),\"height\"===t.message?(1e3<(r=parseInt(t.value,10))?r=1e3:~~r<200&&(r=200),s.height=r):\"link\"===t.message&&(r=new URL(s.getAttribute(\"src\")),n=new URL(t.value),c.test(n.protocol))&&n.host===r.host&&l.activeElement===s&&(d.top.location.href=t.value))}},d.addEventListener(\"message\",d.wp.receiveEmbedMessage,!1),l.addEventListener(\"DOMContentLoaded\",function(){for(var e,t,s=l.querySelectorAll(\"iframe.wp-embedded-content\"),r=0;r<s.length;r++)(t=(e=s[r]).getAttribute(\"data-secret\"))||(t=Math.random().toString(36).substring(2,12),e.src+=\"#?secret=\"+t,e.setAttribute(\"data-secret\",t)),e.contentWindow.postMessage({message:\"ready\",secret:t},\"*\")},!1)))}(window,document);\n\/\/# sourceURL=https:\/\/painremovers.co.nz\/wp-includes\/js\/wp-embed.min.js\n\/* ]]> *\/\n<\/script>\n","description":"Start in a kneeling position Point your feet, so that the top surface is in contact with the ground Gently lower your weight backwards until you sit on your heels. You will feel this stretch in your shins, front of ankles and knees. Warm Up: 20 seconds Main Stretch: 30 to 40 seconds Repetitions: 2x Read More ...","thumbnail_url":"https:\/\/painremovers.co.nz\/wp-content\/uploads\/2012\/05\/831.jpg","thumbnail_width":"300","thumbnail_height":"485"}