{"id":194,"date":"2012-05-06T02:27:01","date_gmt":"2012-05-06T02:27:01","guid":{"rendered":"http:\/\/painremovers.apps-1and1.net\/?page_id=194"},"modified":"2015-06-23T16:55:18","modified_gmt":"2015-06-23T16:55:18","slug":"f824-ankle-plantar-flexors-kneeling","status":"publish","type":"page","link":"https:\/\/painremovers.co.nz\/index.php\/blog-01\/stretches\/foot-toes\/f824-ankle-plantar-flexors-kneeling\/","title":{"rendered":"Ankle Plantar Flexors \u2013 Kneeling"},"content":{"rendered":"<p><strong><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: \"aHR0cDovL3BhaW5yZW1vdmVycy5hcHBzLTFhbmQxLm5ldC93cC1jb250ZW50L3VwbG9hZHMvMjAxMi8wNS84MjQubXAz\", 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><\/strong><\/p>\n<ul>\n<li>Start by kneeling with your hands under your shoulders and your knees under your hips<\/li>\n<li>Extend leg to be stretched out behind you<\/li>\n<li>Place toes of that leg into the ground<\/li>\n<li>Transfer your weight backwards, pushing the heel of that foot towards the ground until you feel a stretch at the back of that ankle and into your calf<\/li>\n<li>Keep the tension out of your shoulders by relaxing the shoulder blades down<\/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>F824\u00a0<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignleft size-full wp-image-175\" title=\"824\" src=\"https:\/\/painremovers.co.nz\/wp-content\/uploads\/2012\/05\/824.jpg\" alt=\"\" width=\"500\" height=\"257\" srcset=\"https:\/\/painremovers.co.nz\/wp-content\/uploads\/2012\/05\/824.jpg 500w, https:\/\/painremovers.co.nz\/wp-content\/uploads\/2012\/05\/824-300x154.jpg 300w\" sizes=\"auto, (max-width: 500px) 100vw, 500px\" \/><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Start by kneeling with your hands under your shoulders and your knees under your hips Extend leg to be stretched out behind you Place toes of that leg into the ground Transfer your weight backwards, pushing the heel of that foot towards the ground until you feel a stretch at the back of that ankle <a class=\"more-link\" href=\"https:\/\/painremovers.co.nz\/index.php\/blog-01\/stretches\/foot-toes\/f824-ankle-plantar-flexors-kneeling\/\">Read More &#8230;<\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"parent":173,"menu_order":4,"comment_status":"open","ping_status":"open","template":"","meta":{"footnotes":""},"class_list":["post-194","page","type-page","status-publish","hentry"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.6 - 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