{"id":216,"date":"2012-05-06T02:37:57","date_gmt":"2012-05-06T02:37:57","guid":{"rendered":"http:\/\/painremovers.apps-1and1.net\/?page_id=216"},"modified":"2015-06-23T16:48:04","modified_gmt":"2015-06-23T16:48:04","slug":"k712-hamstrings-wall-stretch","status":"publish","type":"page","link":"https:\/\/painremovers.co.nz\/index.php\/blog-01\/stretches\/knee-leg\/k712-hamstrings-wall-stretch\/","title":{"rendered":"Hamstrings Wall Stretch"},"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: \"aHR0cDovL3BhaW5yZW1vdmVycy5hcHBzLTFhbmQxLm5ldC93cC1jb250ZW50L3VwbG9hZHMvMjAxMi8wNS83MTIubXAz\", 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-210 alignright\" title=\"712\" src=\"https:\/\/painremovers.co.nz\/wp-content\/uploads\/2012\/05\/712.jpg\" alt=\"\" width=\"300\" height=\"371\" srcset=\"https:\/\/painremovers.co.nz\/wp-content\/uploads\/2012\/05\/712.jpg 300w, https:\/\/painremovers.co.nz\/wp-content\/uploads\/2012\/05\/712-242x300.jpg 242w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/strong><\/p>\n<ul>\n<li>Lie on your side with knees bent and hips stacked on top of each other<\/li>\n<li>Place the soles of your feet flat against the wall<\/li>\n<li>Roll yourself onto your back<\/li>\n<li>Straighten out your legs and rest them against the wall<\/li>\n<li>You should feel a stretch all along the back of your legs<\/li>\n<li>To increase your stretch, shuffle your bottom closer to the wall and make sure your knees are straight<\/li>\n<li>Reverse procedure to come out of the 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>K712\u00a0<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Lie on your side with knees bent and hips stacked on top of each other Place the soles of your feet flat against the wall Roll yourself onto your back Straighten out your legs and rest them against the wall You should feel a stretch all along the back of your legs To increase your <a class=\"more-link\" href=\"https:\/\/painremovers.co.nz\/index.php\/blog-01\/stretches\/knee-leg\/k712-hamstrings-wall-stretch\/\">Read More &#8230;<\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"parent":204,"menu_order":2,"comment_status":"open","ping_status":"open","template":"","meta":{"footnotes":""},"class_list":["post-216","page","type-page","status-publish","hentry"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.6 - 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