{"id":224,"date":"2012-05-06T02:44:07","date_gmt":"2012-05-06T02:44:07","guid":{"rendered":"http:\/\/painremovers.apps-1and1.net\/?page_id=224"},"modified":"2015-06-23T16:47:32","modified_gmt":"2015-06-23T16:47:32","slug":"k722-quadriceps-stretch-side-lying","status":"publish","type":"page","link":"https:\/\/painremovers.co.nz\/index.php\/blog-01\/stretches\/knee-leg\/k722-quadriceps-stretch-side-lying\/","title":{"rendered":"Quadriceps Stretch Side Lying"},"content":{"rendered":"<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: \"aHR0cDovL3BhaW5yZW1vdmVycy5hcHBzLTFhbmQxLm5ldC93cC1jb250ZW50L3VwbG9hZHMvMjAxMi8wNS83MjIubXAz\", 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>Lie on your side on a hard surface.<\/li>\n<li>With spine in alignment and pelvis in neutral, bend knee of leg to be stretched.<\/li>\n<li>For easier access of your ankle, bring the knee up towards your chest.<\/li>\n<li>Grasp the top of your foot and gently draw it towards your buttock.<\/li>\n<li>Remember not to tuck the pelvis in one or the other direction at this point, keep it in neutral!<\/li>\n<li>Hold the stretch until you feel the muscles in your thigh\u00a0relax, then increase the stretch by drawing the heel closer towards your buttocks.<\/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><img loading=\"lazy\" decoding=\"async\" class=\"alignleft size-full wp-image-207\" title=\"722\" src=\"https:\/\/painremovers.co.nz\/wp-content\/uploads\/2012\/05\/722.jpg\" alt=\"\" width=\"550\" height=\"161\" srcset=\"https:\/\/painremovers.co.nz\/wp-content\/uploads\/2012\/05\/722.jpg 550w, https:\/\/painremovers.co.nz\/wp-content\/uploads\/2012\/05\/722-300x87.jpg 300w\" sizes=\"auto, (max-width: 550px) 100vw, 550px\" \/>K722\u00a0<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Lie on your side on a hard surface. With spine in alignment and pelvis in neutral, bend knee of leg to be stretched. For easier access of your ankle, bring the knee up towards your chest. Grasp the top of your foot and gently draw it towards your buttock. Remember not to tuck the pelvis <a class=\"more-link\" href=\"https:\/\/painremovers.co.nz\/index.php\/blog-01\/stretches\/knee-leg\/k722-quadriceps-stretch-side-lying\/\">Read More &#8230;<\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"parent":204,"menu_order":3,"comment_status":"open","ping_status":"open","template":"","meta":{"footnotes":""},"class_list":["post-224","page","type-page","status-publish","hentry"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.1 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Quadriceps Stretch Side Lying - 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\/knee-leg\/k722-quadriceps-stretch-side-lying\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Quadriceps Stretch Side Lying - Painremovers\" \/>\n<meta property=\"og:description\" content=\"Lie on your side on a hard surface. With spine in alignment and pelvis in neutral, bend knee of leg to be stretched. For easier access of your ankle, bring the knee up towards your chest. Grasp the top of your foot and gently draw it towards your buttock. Remember not to tuck the pelvis Read More ...\" \/>\n<meta property=\"og:url\" content=\"https:\/\/painremovers.co.nz\/index.php\/blog-01\/stretches\/knee-leg\/k722-quadriceps-stretch-side-lying\/\" \/>\n<meta property=\"og:site_name\" content=\"Painremovers\" \/>\n<meta property=\"article:modified_time\" content=\"2015-06-23T16:47:32+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/painremovers.co.nz\/wp-content\/uploads\/2012\/05\/722.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"550\" \/>\n\t<meta property=\"og:image:height\" content=\"161\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"twitter:label1\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data1\" content=\"1 minute\" \/>\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\\\/knee-leg\\\/k722-quadriceps-stretch-side-lying\\\/\",\"url\":\"https:\\\/\\\/painremovers.co.nz\\\/index.php\\\/blog-01\\\/stretches\\\/knee-leg\\\/k722-quadriceps-stretch-side-lying\\\/\",\"name\":\"Quadriceps Stretch Side Lying - Painremovers\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/painremovers.co.nz\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/painremovers.co.nz\\\/index.php\\\/blog-01\\\/stretches\\\/knee-leg\\\/k722-quadriceps-stretch-side-lying\\\/#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/painremovers.co.nz\\\/index.php\\\/blog-01\\\/stretches\\\/knee-leg\\\/k722-quadriceps-stretch-side-lying\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/painremovers.co.nz\\\/wp-content\\\/uploads\\\/2012\\\/05\\\/722.jpg\",\"datePublished\":\"2012-05-06T02:44:07+00:00\",\"dateModified\":\"2015-06-23T16:47:32+00:00\",\"breadcrumb\":{\"@id\":\"https:\\\/\\\/painremovers.co.nz\\\/index.php\\\/blog-01\\\/stretches\\\/knee-leg\\\/k722-quadriceps-stretch-side-lying\\\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\\\/\\\/painremovers.co.nz\\\/index.php\\\/blog-01\\\/stretches\\\/knee-leg\\\/k722-quadriceps-stretch-side-lying\\\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/painremovers.co.nz\\\/index.php\\\/blog-01\\\/stretches\\\/knee-leg\\\/k722-quadriceps-stretch-side-lying\\\/#primaryimage\",\"url\":\"https:\\\/\\\/painremovers.co.nz\\\/wp-content\\\/uploads\\\/2012\\\/05\\\/722.jpg\",\"contentUrl\":\"https:\\\/\\\/painremovers.co.nz\\\/wp-content\\\/uploads\\\/2012\\\/05\\\/722.jpg\",\"width\":\"550\",\"height\":\"161\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\\\/\\\/painremovers.co.nz\\\/index.php\\\/blog-01\\\/stretches\\\/knee-leg\\\/k722-quadriceps-stretch-side-lying\\\/#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\":\"Knee \\\/ Leg\",\"item\":\"https:\\\/\\\/painremovers.co.nz\\\/index.php\\\/blog-01\\\/stretches\\\/knee-leg\\\/\"},{\"@type\":\"ListItem\",\"position\":4,\"name\":\"Quadriceps Stretch Side Lying\"}]},{\"@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":"Quadriceps Stretch Side Lying - 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\/knee-leg\/k722-quadriceps-stretch-side-lying\/","og_locale":"en_US","og_type":"article","og_title":"Quadriceps Stretch Side Lying - Painremovers","og_description":"Lie on your side on a hard surface. 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