{"id":249,"date":"2012-05-06T02:51:00","date_gmt":"2012-05-06T02:51:00","guid":{"rendered":"http:\/\/painremovers.apps-1and1.net\/?page_id=249"},"modified":"2015-06-23T16:36:14","modified_gmt":"2015-06-23T16:36:14","slug":"h654-hip-rotators-stretch-cross-legged","status":"publish","type":"page","link":"https:\/\/painremovers.co.nz\/index.php\/blog-01\/stretches\/hip\/h654-hip-rotators-stretch-cross-legged\/","title":{"rendered":"Hip Rotators Stretch Cross Legged"},"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: \"aHR0cDovL3BhaW5yZW1vdmVycy5hcHBzLTFhbmQxLm5ldC93cC1jb250ZW50L3VwbG9hZHMvMjAxMi8wNS82NTQubXAz\", 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-239 alignright\" title=\"654\" src=\"https:\/\/painremovers.co.nz\/wp-content\/uploads\/2012\/05\/654.jpg\" alt=\"\" width=\"300\" height=\"386\" srcset=\"https:\/\/painremovers.co.nz\/wp-content\/uploads\/2012\/05\/654.jpg 300w, https:\/\/painremovers.co.nz\/wp-content\/uploads\/2012\/05\/654-233x300.jpg 233w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/strong><\/p>\n<ul>\n<li>Sit nice and tall on your sit bones.<\/li>\n<li>Relax shoulder blades downwards.<\/li>\n<li>Cross lower legs so that the shins are crossing at their halfway point.<\/li>\n<li>Remain tall but begin to bend forward from the hips.<\/li>\n<li>To increase the stretch even more, ease your knees downwards with your elbows.<\/li>\n<li>Switch outside leg to the inside and repeat.<\/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>&nbsp;<\/p>\n<p>H654\u00a0<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Sit nice and tall on your sit bones. Relax shoulder blades downwards. Cross lower legs so that the shins are crossing at their halfway point. Remain tall but begin to bend forward from the hips. To increase the stretch even more, ease your knees downwards with your elbows. Switch outside leg to the inside and <a class=\"more-link\" href=\"https:\/\/painremovers.co.nz\/index.php\/blog-01\/stretches\/hip\/h654-hip-rotators-stretch-cross-legged\/\">Read More &#8230;<\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"parent":228,"menu_order":4,"comment_status":"open","ping_status":"open","template":"","meta":{"footnotes":""},"class_list":["post-249","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>Hip Rotators Stretch Cross Legged - 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\/h654-hip-rotators-stretch-cross-legged\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Hip Rotators Stretch Cross Legged - Painremovers\" \/>\n<meta property=\"og:description\" content=\"Sit nice and tall on your sit bones. Relax shoulder blades downwards. Cross lower legs so that the shins are crossing at their halfway point. Remain tall but begin to bend forward from the hips. To increase the stretch even more, ease your knees downwards with your elbows. 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