{"id":253,"date":"2012-05-06T02:53:28","date_gmt":"2012-05-06T02:53:28","guid":{"rendered":"http:\/\/painremovers.apps-1and1.net\/?page_id=253"},"modified":"2015-06-23T16:38:54","modified_gmt":"2015-06-23T16:38:54","slug":"h652-hip-rotators-stretch-supine-2","status":"publish","type":"page","link":"https:\/\/painremovers.co.nz\/index.php\/blog-01\/stretches\/hip\/h652-hip-rotators-stretch-supine-2\/","title":{"rendered":"Hip Rotators Stretch Supine 2"},"content":{"rendered":"<p><strong><\/strong><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: \"aHR0cDovL3BhaW5yZW1vdmVycy5hcHBzLTFhbmQxLm5ldC93cC1jb250ZW50L3VwbG9hZHMvMjAxMi8wNS82NTIubXAz\", 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-237 alignright\" title=\"652\" src=\"https:\/\/painremovers.co.nz\/wp-content\/uploads\/2012\/05\/652.jpg\" alt=\"\" width=\"359\" height=\"249\" srcset=\"https:\/\/painremovers.co.nz\/wp-content\/uploads\/2012\/05\/652.jpg 550w, https:\/\/painremovers.co.nz\/wp-content\/uploads\/2012\/05\/652-300x208.jpg 300w\" sizes=\"auto, (max-width: 359px) 100vw, 359px\" \/><\/strong><\/p>\n<ul>\n<li>Lie comfortably on your back with your knees bent, spine in neutral and hipbones square.<\/li>\n<li>Cross the ankle of the hip to be stretched \u00a0loosely over your bent knee.<\/li>\n<li>Let the top knee drop out to the side.<\/li>\n<li>Check that your hips are still square and stable on the floor.<\/li>\n<li>You will feel a strong stretch deep in your buttock.<\/li>\n<li>To increase the stretch, press the top knee further outwards with your hand.<\/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>H652\u00a0<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Lie comfortably on your back with your knees bent, spine in neutral and hipbones square. Cross the ankle of the hip to be stretched \u00a0loosely over your bent knee. Let the top knee drop out to the side. Check that your hips are still square and stable on the floor. You will feel a strong <a class=\"more-link\" href=\"https:\/\/painremovers.co.nz\/index.php\/blog-01\/stretches\/hip\/h652-hip-rotators-stretch-supine-2\/\">Read More &#8230;<\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"parent":228,"menu_order":7,"comment_status":"open","ping_status":"open","template":"","meta":{"footnotes":""},"class_list":["post-253","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 Stretch Supine 2 - 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\/h652-hip-rotators-stretch-supine-2\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Hip Rotators Stretch Supine 2 - Painremovers\" \/>\n<meta property=\"og:description\" content=\"Lie comfortably on your back with your knees bent, spine in neutral and hipbones square. Cross the ankle of the hip to be stretched \u00a0loosely over your bent knee. Let the top knee drop out to the side. Check that your hips are still square and stable on the floor. 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