{"id":251,"date":"2012-05-06T02:52:14","date_gmt":"2012-05-06T02:52:14","guid":{"rendered":"http:\/\/painremovers.apps-1and1.net\/?page_id=251"},"modified":"2015-06-23T16:38:10","modified_gmt":"2015-06-23T16:38:10","slug":"h653-hip-rotators-stretch-supine-3","status":"publish","type":"page","link":"https:\/\/painremovers.co.nz\/index.php\/blog-01\/stretches\/hip\/h653-hip-rotators-stretch-supine-3\/","title":{"rendered":"Hip Rotators Stretch Supine 3"},"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: \"aHR0cDovL3BhaW5yZW1vdmVycy5hcHBzLTFhbmQxLm5ldC93cC1jb250ZW50L3VwbG9hZHMvMjAxMi8wNS82NTMubXAz\", 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=\"  wp-image-238 alignright\" title=\"653\" src=\"https:\/\/painremovers.co.nz\/wp-content\/uploads\/2012\/05\/653.jpg\" alt=\"\" width=\"369\" height=\"176\" srcset=\"https:\/\/painremovers.co.nz\/wp-content\/uploads\/2012\/05\/653.jpg 550w, https:\/\/painremovers.co.nz\/wp-content\/uploads\/2012\/05\/653-300x142.jpg 300w\" sizes=\"auto, (max-width: 369px) 100vw, 369px\" \/><\/strong><\/p>\n<ul>\n<li>Start with both knees bent and feet on the floor<\/li>\n<li>Cross the ankle of side to be stretched over your bent \u00a0knee<\/li>\n<li>Drop the knee of the top leg\u00a0 sideways as far as possible<\/li>\n<li>Now draw the bottom leg towards your chest<\/li>\n<li>You should feel a strong stretch in your buttock<\/li>\n<li>Keep hips square as you do this<\/li>\n<li>Stabilise with hands<\/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>H653\u00a0<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Start with both knees bent and feet on the floor Cross the ankle of side to be stretched over your bent \u00a0knee Drop the knee of the top leg\u00a0 sideways as far as possible Now draw the bottom leg towards your chest You should feel a strong stretch in your buttock Keep hips square as <a class=\"more-link\" href=\"https:\/\/painremovers.co.nz\/index.php\/blog-01\/stretches\/hip\/h653-hip-rotators-stretch-supine-3\/\">Read More &#8230;<\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"parent":228,"menu_order":6,"comment_status":"open","ping_status":"open","template":"","meta":{"footnotes":""},"class_list":["post-251","page","type-page","status-publish","hentry"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.6 - 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