{"id":226,"date":"2012-05-06T02:45:34","date_gmt":"2012-05-06T02:45:34","guid":{"rendered":"http:\/\/painremovers.apps-1and1.net\/?page_id=226"},"modified":"2015-06-23T16:46:15","modified_gmt":"2015-06-23T16:46:15","slug":"k723-quadriceps-stretch-standing","status":"publish","type":"page","link":"https:\/\/painremovers.co.nz\/index.php\/blog-01\/stretches\/knee-leg\/k723-quadriceps-stretch-standing\/","title":{"rendered":"Quadriceps Stretch Standing"},"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: \"aHR0cDovL3BhaW5yZW1vdmVycy5hcHBzLTFhbmQxLm5ldC93cC1jb250ZW50L3VwbG9hZHMvMjAxMi8wNS83MjMubXAz\", 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-208 alignright\" title=\"723\" src=\"https:\/\/painremovers.co.nz\/wp-content\/uploads\/2012\/05\/723.jpg\" alt=\"\" width=\"300\" height=\"893\" \/><\/strong><\/p>\n<ul>\n<li>Stand close to a wall so you can support yourself if necessary<\/li>\n<li>Inhale, stand tall with your head easily balanced in the centre of your spine<\/li>\n<li>Tuck the tail bone under and raise the heel of the leg to be stretched towards your buttock<\/li>\n<li>Reach around and grasp the top of your foot<\/li>\n<li>Keeping the tail bone tucked under and staying tall, draw the heel closer towards your buttock until you feel a stretch through the front of your thigh up towards your hip<\/li>\n<li>Repeat on the other side<\/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>K723\u00a0<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Stand close to a wall so you can support yourself if necessary Inhale, stand tall with your head easily balanced in the centre of your spine Tuck the tail bone under and raise the heel of the leg to be stretched towards your buttock Reach around and grasp the top of your foot Keeping the <a class=\"more-link\" href=\"https:\/\/painremovers.co.nz\/index.php\/blog-01\/stretches\/knee-leg\/k723-quadriceps-stretch-standing\/\">Read More &#8230;<\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"parent":204,"menu_order":5,"comment_status":"open","ping_status":"open","template":"","meta":{"footnotes":""},"class_list":["post-226","page","type-page","status-publish","hentry"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.6 - 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