{"id":184,"date":"2012-05-06T02:19:57","date_gmt":"2012-05-06T02:19:57","guid":{"rendered":"http:\/\/painremovers.apps-1and1.net\/?page_id=184"},"modified":"2015-06-23T16:53:34","modified_gmt":"2015-06-23T16:53:34","slug":"f821-gastrocnemius-stretch","status":"publish","type":"page","link":"https:\/\/painremovers.co.nz\/index.php\/blog-01\/stretches\/foot-toes\/f821-gastrocnemius-stretch\/","title":{"rendered":"Gastrocnemius Stretch"},"content":{"rendered":"<p><strong>mp3j track=&#8221;sound@821.mp3&#8243; flip=&#8221;y&#8221;]<img loading=\"lazy\" decoding=\"async\" class=\" size-full wp-image-181 alignright\" title=\"821\" src=\"https:\/\/painremovers.co.nz\/wp-content\/uploads\/2012\/05\/821.jpg\" alt=\"\" width=\"300\" height=\"519\" srcset=\"https:\/\/painremovers.co.nz\/wp-content\/uploads\/2012\/05\/821.jpg 300w, https:\/\/painremovers.co.nz\/wp-content\/uploads\/2012\/05\/821-173x300.jpg 173w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/strong><\/p>\n<ul>\n<li>Take a big step backwards with the leg you wish to stretch. Keep the knee straight.<\/li>\n<li>You may want to place your hands flat against a wall for support.<\/li>\n<li>Make sure the foot of the back leg is pointing directly forward as opposed to turned outwards.<\/li>\n<li>Press the heel towards the floor and hold. If this stretch is too intense, move the back leg a little closer to the front leg.<\/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>F821\u00a0<\/p>\n","protected":false},"excerpt":{"rendered":"<p>mp3j track=&#8221;sound@821.mp3&#8243; flip=&#8221;y&#8221;] Take a big step backwards with the leg you wish to stretch. Keep the knee straight. You may want to place your hands flat against a wall for support. Make sure the foot of the back leg is pointing directly forward as opposed to turned outwards. Press the heel towards the floor <a class=\"more-link\" href=\"https:\/\/painremovers.co.nz\/index.php\/blog-01\/stretches\/foot-toes\/f821-gastrocnemius-stretch\/\">Read More &#8230;<\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"parent":173,"menu_order":7,"comment_status":"open","ping_status":"open","template":"","meta":{"footnotes":""},"class_list":["post-184","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>Gastrocnemius Stretch - 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\/foot-toes\/f821-gastrocnemius-stretch\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Gastrocnemius Stretch - Painremovers\" \/>\n<meta property=\"og:description\" content=\"mp3j track=&#8221;sound@821.mp3&#8243; flip=&#8221;y&#8221;] Take a big step backwards with the leg you wish to stretch. Keep the knee straight. You may want to place your hands flat against a wall for support. Make sure the foot of the back leg is pointing directly forward as opposed to turned outwards. 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