{"id":198,"date":"2012-05-06T02:30:19","date_gmt":"2012-05-06T02:30:19","guid":{"rendered":"http:\/\/painremovers.apps-1and1.net\/?page_id=198"},"modified":"2015-06-23T16:57:04","modified_gmt":"2015-06-23T16:57:04","slug":"f832-ankle-dorsi-flexors-seated","status":"publish","type":"page","link":"https:\/\/painremovers.co.nz\/index.php\/blog-01\/stretches\/foot-toes\/f832-ankle-dorsi-flexors-seated\/","title":{"rendered":"Ankle Dorsi Flexors \u2013 Seated"},"content":{"rendered":"<p><img loading=\"lazy\" decoding=\"async\" class=\" size-full wp-image-177 alignright\" title=\"832\" src=\"https:\/\/painremovers.co.nz\/wp-content\/uploads\/2012\/05\/832.jpg\" alt=\"\" width=\"500\" height=\"375\" srcset=\"https:\/\/painremovers.co.nz\/wp-content\/uploads\/2012\/05\/832.jpg 500w, https:\/\/painremovers.co.nz\/wp-content\/uploads\/2012\/05\/832-300x225.jpg 300w\" sizes=\"auto, (max-width: 500px) 100vw, 500px\" \/><\/p>\n<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: \"aHR0cDovL3BhaW5yZW1vdmVycy5hcHBzLTFhbmQxLm5ldC93cC1jb250ZW50L3VwbG9hZHMvMjAxMi8wNS84MzIubXAz\", 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>\n<ul>\n<li>Sit tall on your sit-bones on the edge of a firm chair<\/li>\n<li>Point foot of ankle to be stretched<\/li>\n<li>Slide foot underneath chair<\/li>\n<li>Apply gentle downward pressure until you feel the front of your shin and ankle stretch<\/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>F832\u00a0<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u00a0 Sit tall on your sit-bones on the edge of a firm chair Point foot of ankle to be stretched Slide foot underneath chair Apply gentle downward pressure until you feel the front of your shin and ankle stretch Warm Up: 20 seconds Main Stretch: 30 to 40 seconds Repetitions: 2x daily &nbsp; F832\u00a0 &nbsp;<\/p>\n","protected":false},"author":1,"featured_media":0,"parent":173,"menu_order":2,"comment_status":"open","ping_status":"open","template":"","meta":{"footnotes":""},"class_list":["post-198","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 Seated - 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\/f832-ankle-dorsi-flexors-seated\/\" \/>\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 Seated - Painremovers\" \/>\n<meta property=\"og:description\" content=\"\u00a0 Sit tall on your sit-bones on the edge of a firm chair Point foot of ankle to be stretched Slide foot underneath chair Apply gentle downward pressure until you feel the front of your shin and ankle stretch Warm Up: 20 seconds Main Stretch: 30 to 40 seconds Repetitions: 2x daily &nbsp; 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