{"id":230,"date":"2012-05-06T02:48:08","date_gmt":"2012-05-06T02:48:08","guid":{"rendered":"http:\/\/painremovers.apps-1and1.net\/?page_id=230"},"modified":"2015-06-23T16:35:46","modified_gmt":"2015-06-23T16:35:46","slug":"h656-hip-rotators-wall-stretch","status":"publish","type":"page","link":"https:\/\/painremovers.co.nz\/index.php\/blog-01\/stretches\/hip\/h656-hip-rotators-wall-stretch\/","title":{"rendered":"Hip Rotators 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: \"aHR0cDovL3BhaW5yZW1vdmVycy5hcHBzLTFhbmQxLm5ldC93cC1jb250ZW50L3VwbG9hZHMvMjAxMi8wNS82NTYubXAz\", 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-241 alignright\" title=\"656\" src=\"https:\/\/painremovers.co.nz\/wp-content\/uploads\/2012\/05\/656.jpg\" alt=\"\" width=\"300\" height=\"383\" srcset=\"https:\/\/painremovers.co.nz\/wp-content\/uploads\/2012\/05\/656.jpg 300w, https:\/\/painremovers.co.nz\/wp-content\/uploads\/2012\/05\/656-234x300.jpg 234w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/strong><\/p>\n<ul>\n<li>Shuffle close to the wall with your buttocks, then rest both legs against the wall.<\/li>\n<li>Cross ankle of side to be stretched over opposite knee, letting the top knee drop sideways.<\/li>\n<li>Now slowly begin to slide the stretched out leg down the wall, until the knee begins to bend a little.<\/li>\n<li>You will feel quite an intense stretch in your hip now.<\/li>\n<li>If it is too much stretch, simply straighten the long leg a little.<\/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>H656\u00a0<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Shuffle close to the wall with your buttocks, then rest both legs against the wall. Cross ankle of side to be stretched over opposite knee, letting the top knee drop sideways. Now slowly begin to slide the stretched out leg down the wall, until the knee begins to bend a little. You will feel quite <a class=\"more-link\" href=\"https:\/\/painremovers.co.nz\/index.php\/blog-01\/stretches\/hip\/h656-hip-rotators-wall-stretch\/\">Read More &#8230;<\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"parent":228,"menu_order":2,"comment_status":"open","ping_status":"open","template":"","meta":{"footnotes":""},"class_list":["post-230","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>Hip Rotators Wall Stretch - 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\/hip\/h656-hip-rotators-wall-stretch\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Hip Rotators Wall Stretch - Painremovers\" \/>\n<meta property=\"og:description\" content=\"Shuffle close to the wall with your buttocks, then rest both legs against the wall. Cross ankle of side to be stretched over opposite knee, letting the top knee drop sideways. Now slowly begin to slide the stretched out leg down the wall, until the knee begins to bend a little. 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