{"id":196,"date":"2012-05-06T02:28:47","date_gmt":"2012-05-06T02:28:47","guid":{"rendered":"http:\/\/painremovers.apps-1and1.net\/?page_id=196"},"modified":"2015-06-23T16:55:44","modified_gmt":"2015-06-23T16:55:44","slug":"f831-ankle-dorsi-flexors-kneeling","status":"publish","type":"page","link":"https:\/\/painremovers.co.nz\/index.php\/blog-01\/stretches\/foot-toes\/f831-ankle-dorsi-flexors-kneeling\/","title":{"rendered":"Ankle Dorsi 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: \"aHR0cDovL3BhaW5yZW1vdmVycy5hcHBzLTFhbmQxLm5ldC93cC1jb250ZW50L3VwbG9hZHMvMjAxMi8wNS84MzEubXAz\", 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-176 alignright\" title=\"831\" src=\"https:\/\/painremovers.co.nz\/wp-content\/uploads\/2012\/05\/831.jpg\" alt=\"\" width=\"300\" height=\"485\" srcset=\"https:\/\/painremovers.co.nz\/wp-content\/uploads\/2012\/05\/831.jpg 300w, https:\/\/painremovers.co.nz\/wp-content\/uploads\/2012\/05\/831-185x300.jpg 185w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/strong><\/p>\n<ul>\n<li>Start in a kneeling position<\/li>\n<li>Point your feet, so that the top surface is in contact with the ground<\/li>\n<li>Gently lower your weight backwards until you sit on your heels. You will feel this stretch in your shins, front of ankles and knees.<\/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>F831\u00a0<\/p>\n","protected":false},"excerpt":{"rendered":"<p>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 <a class=\"more-link\" href=\"https:\/\/painremovers.co.nz\/index.php\/blog-01\/stretches\/foot-toes\/f831-ankle-dorsi-flexors-kneeling\/\">Read More &#8230;<\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"parent":173,"menu_order":3,"comment_status":"open","ping_status":"open","template":"","meta":{"footnotes":""},"class_list":["post-196","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>Ankle Dorsi Flexors \u2013 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\/foot-toes\/f831-ankle-dorsi-flexors-kneeling\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Ankle Dorsi Flexors \u2013 Kneeling - Painremovers\" \/>\n<meta property=\"og:description\" content=\"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 ...\" \/>\n<meta property=\"og:url\" content=\"https:\/\/painremovers.co.nz\/index.php\/blog-01\/stretches\/foot-toes\/f831-ankle-dorsi-flexors-kneeling\/\" \/>\n<meta property=\"og:site_name\" content=\"Painremovers\" \/>\n<meta property=\"article:modified_time\" content=\"2015-06-23T16:55:44+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/painremovers.co.nz\/wp-content\/uploads\/2012\/05\/831.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"300\" \/>\n\t<meta property=\"og:image:height\" content=\"485\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\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\/foot-toes\/f831-ankle-dorsi-flexors-kneeling\/\",\"url\":\"https:\/\/painremovers.co.nz\/index.php\/blog-01\/stretches\/foot-toes\/f831-ankle-dorsi-flexors-kneeling\/\",\"name\":\"Ankle Dorsi Flexors \u2013 Kneeling - Painremovers\",\"isPartOf\":{\"@id\":\"https:\/\/painremovers.co.nz\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/painremovers.co.nz\/index.php\/blog-01\/stretches\/foot-toes\/f831-ankle-dorsi-flexors-kneeling\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/painremovers.co.nz\/index.php\/blog-01\/stretches\/foot-toes\/f831-ankle-dorsi-flexors-kneeling\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/painremovers.co.nz\/wp-content\/uploads\/2012\/05\/831.jpg\",\"datePublished\":\"2012-05-06T02:28:47+00:00\",\"dateModified\":\"2015-06-23T16:55:44+00:00\",\"breadcrumb\":{\"@id\":\"https:\/\/painremovers.co.nz\/index.php\/blog-01\/stretches\/foot-toes\/f831-ankle-dorsi-flexors-kneeling\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/painremovers.co.nz\/index.php\/blog-01\/stretches\/foot-toes\/f831-ankle-dorsi-flexors-kneeling\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/painremovers.co.nz\/index.php\/blog-01\/stretches\/foot-toes\/f831-ankle-dorsi-flexors-kneeling\/#primaryimage\",\"url\":\"https:\/\/painremovers.co.nz\/wp-content\/uploads\/2012\/05\/831.jpg\",\"contentUrl\":\"https:\/\/painremovers.co.nz\/wp-content\/uploads\/2012\/05\/831.jpg\",\"width\":\"300\",\"height\":\"485\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/painremovers.co.nz\/index.php\/blog-01\/stretches\/foot-toes\/f831-ankle-dorsi-flexors-kneeling\/#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\":\"Foot \/ Toes\",\"item\":\"https:\/\/painremovers.co.nz\/index.php\/blog-01\/stretches\/foot-toes\/\"},{\"@type\":\"ListItem\",\"position\":4,\"name\":\"Ankle Dorsi Flexors \u2013 Kneeling\"}]},{\"@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":"Ankle Dorsi Flexors \u2013 Kneeling - 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\/foot-toes\/f831-ankle-dorsi-flexors-kneeling\/","og_locale":"en_US","og_type":"article","og_title":"Ankle Dorsi Flexors \u2013 Kneeling - Painremovers","og_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 ...","og_url":"https:\/\/painremovers.co.nz\/index.php\/blog-01\/stretches\/foot-toes\/f831-ankle-dorsi-flexors-kneeling\/","og_site_name":"Painremovers","article_modified_time":"2015-06-23T16:55:44+00:00","og_image":[{"width":300,"height":485,"url":"https:\/\/painremovers.co.nz\/wp-content\/uploads\/2012\/05\/831.jpg","type":"image\/jpeg"}],"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"WebPage","@id":"https:\/\/painremovers.co.nz\/index.php\/blog-01\/stretches\/foot-toes\/f831-ankle-dorsi-flexors-kneeling\/","url":"https:\/\/painremovers.co.nz\/index.php\/blog-01\/stretches\/foot-toes\/f831-ankle-dorsi-flexors-kneeling\/","name":"Ankle Dorsi Flexors \u2013 Kneeling - Painremovers","isPartOf":{"@id":"https:\/\/painremovers.co.nz\/#website"},"primaryImageOfPage":{"@id":"https:\/\/painremovers.co.nz\/index.php\/blog-01\/stretches\/foot-toes\/f831-ankle-dorsi-flexors-kneeling\/#primaryimage"},"image":{"@id":"https:\/\/painremovers.co.nz\/index.php\/blog-01\/stretches\/foot-toes\/f831-ankle-dorsi-flexors-kneeling\/#primaryimage"},"thumbnailUrl":"https:\/\/painremovers.co.nz\/wp-content\/uploads\/2012\/05\/831.jpg","datePublished":"2012-05-06T02:28:47+00:00","dateModified":"2015-06-23T16:55:44+00:00","breadcrumb":{"@id":"https:\/\/painremovers.co.nz\/index.php\/blog-01\/stretches\/foot-toes\/f831-ankle-dorsi-flexors-kneeling\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/painremovers.co.nz\/index.php\/blog-01\/stretches\/foot-toes\/f831-ankle-dorsi-flexors-kneeling\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/painremovers.co.nz\/index.php\/blog-01\/stretches\/foot-toes\/f831-ankle-dorsi-flexors-kneeling\/#primaryimage","url":"https:\/\/painremovers.co.nz\/wp-content\/uploads\/2012\/05\/831.jpg","contentUrl":"https:\/\/painremovers.co.nz\/wp-content\/uploads\/2012\/05\/831.jpg","width":"300","height":"485"},{"@type":"BreadcrumbList","@id":"https:\/\/painremovers.co.nz\/index.php\/blog-01\/stretches\/foot-toes\/f831-ankle-dorsi-flexors-kneeling\/#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":"Foot \/ Toes","item":"https:\/\/painremovers.co.nz\/index.php\/blog-01\/stretches\/foot-toes\/"},{"@type":"ListItem","position":4,"name":"Ankle Dorsi Flexors \u2013 Kneeling"}]},{"@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"}]}},"_links":{"self":[{"href":"https:\/\/painremovers.co.nz\/index.php\/wp-json\/wp\/v2\/pages\/196","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/painremovers.co.nz\/index.php\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/painremovers.co.nz\/index.php\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/painremovers.co.nz\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/painremovers.co.nz\/index.php\/wp-json\/wp\/v2\/comments?post=196"}],"version-history":[{"count":3,"href":"https:\/\/painremovers.co.nz\/index.php\/wp-json\/wp\/v2\/pages\/196\/revisions"}],"predecessor-version":[{"id":1211,"href":"https:\/\/painremovers.co.nz\/index.php\/wp-json\/wp\/v2\/pages\/196\/revisions\/1211"}],"up":[{"embeddable":true,"href":"https:\/\/painremovers.co.nz\/index.php\/wp-json\/wp\/v2\/pages\/173"}],"wp:attachment":[{"href":"https:\/\/painremovers.co.nz\/index.php\/wp-json\/wp\/v2\/media?parent=196"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}