{"id":247,"date":"2012-05-06T02:49:26","date_gmt":"2012-05-06T02:49:26","guid":{"rendered":"http:\/\/painremovers.apps-1and1.net\/?page_id=247"},"modified":"2015-06-23T16:35:40","modified_gmt":"2015-06-23T16:35:40","slug":"h655-hip-rotators-stretch-seated","status":"publish","type":"page","link":"https:\/\/painremovers.co.nz\/index.php\/blog-01\/stretches\/hip\/h655-hip-rotators-stretch-seated\/","title":{"rendered":"Hip Rotators Stretch Seated"},"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: \"aHR0cDovL3BhaW5yZW1vdmVycy5hcHBzLTFhbmQxLm5ldC93cC1jb250ZW50L3VwbG9hZHMvMjAxMi8wNS82NTUubXAz\", 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-240 alignright\" title=\"655\" src=\"https:\/\/painremovers.co.nz\/wp-content\/uploads\/2012\/05\/655.jpg\" alt=\"\" width=\"300\" height=\"689\" srcset=\"https:\/\/painremovers.co.nz\/wp-content\/uploads\/2012\/05\/655.jpg 300w, https:\/\/painremovers.co.nz\/wp-content\/uploads\/2012\/05\/655-130x300.jpg 130w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/strong><\/p>\n<ul>\n<li>Sit upright on a firm chair<\/li>\n<li>Cross the ankle of the hip to be stretched\u00a0loosely over your bottom knee and let the knee drop out to the side as far as possible<\/li>\n<li>Reinforce the stretch by firmly pressing the top knee further outwards<\/li>\n<li>If this is uncomfortable to do at first, rock your top leg up and down a bit until you feel the muscles relaxing somewhat, then hold<\/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>H655\u00a0<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Sit upright on a firm chair Cross the ankle of the hip to be stretched\u00a0loosely over your bottom knee and let the knee drop out to the side as far as possible Reinforce the stretch by firmly pressing the top knee further outwards If this is uncomfortable to do at first, rock your top leg <a class=\"more-link\" href=\"https:\/\/painremovers.co.nz\/index.php\/blog-01\/stretches\/hip\/h655-hip-rotators-stretch-seated\/\">Read More &#8230;<\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"parent":228,"menu_order":3,"comment_status":"open","ping_status":"open","template":"","meta":{"footnotes":""},"class_list":["post-247","page","type-page","status-publish","hentry"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.6 - 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