{"id":255,"date":"2012-05-06T02:54:41","date_gmt":"2012-05-06T02:54:41","guid":{"rendered":"http:\/\/painremovers.apps-1and1.net\/?page_id=255"},"modified":"2015-06-23T16:39:33","modified_gmt":"2015-06-23T16:39:33","slug":"h651-hip-rotators-stretch-supine-1","status":"publish","type":"page","link":"https:\/\/painremovers.co.nz\/index.php\/blog-01\/stretches\/hip\/h651-hip-rotators-stretch-supine-1\/","title":{"rendered":"Hip Rotators Stretch Supine 1"},"content":{"rendered":"<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: \"aHR0cDovL3BhaW5yZW1vdmVycy5hcHBzLTFhbmQxLm5ldC93cC1jb250ZW50L3VwbG9hZHMvMjAxMi8wNS82NTEubXAz\", 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>\n<ul>\n<li>Lie on your back.<\/li>\n<li>Hug knee of side to be stretched into your chest.<\/li>\n<li>Place opposite hand onto the kneecap and gently draw the bent knee across your body towards the floor.<\/li>\n<li>Once in position, you may want to rotate your head in the opposite direction.<\/li>\n<li>Check that it is just your hip rotating. Keep both shoulder blades firmly on the ground.<\/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><img loading=\"lazy\" decoding=\"async\" class=\"alignleft size-full wp-image-236\" title=\"651\" src=\"https:\/\/painremovers.co.nz\/wp-content\/uploads\/2012\/05\/651.jpg\" alt=\"\" width=\"550\" height=\"196\" srcset=\"https:\/\/painremovers.co.nz\/wp-content\/uploads\/2012\/05\/651.jpg 550w, https:\/\/painremovers.co.nz\/wp-content\/uploads\/2012\/05\/651-300x106.jpg 300w\" sizes=\"auto, (max-width: 550px) 100vw, 550px\" \/><\/p>\n<p>H651\u00a0<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Lie on your back. Hug knee of side to be stretched into your chest. Place opposite hand onto the kneecap and gently draw the bent knee across your body towards the floor. Once in position, you may want to rotate your head in the opposite direction. Check that it is just your hip rotating. Keep <a class=\"more-link\" href=\"https:\/\/painremovers.co.nz\/index.php\/blog-01\/stretches\/hip\/h651-hip-rotators-stretch-supine-1\/\">Read More &#8230;<\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"parent":228,"menu_order":8,"comment_status":"open","ping_status":"open","template":"","meta":{"footnotes":""},"class_list":["post-255","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 Supine 1 - 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\/h651-hip-rotators-stretch-supine-1\/\" \/>\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 1 - Painremovers\" \/>\n<meta property=\"og:description\" content=\"Lie on your back. Hug knee of side to be stretched into your chest. Place opposite hand onto the kneecap and gently draw the bent knee across your body towards the floor. Once in position, you may want to rotate your head in the opposite direction. Check that it is just your hip rotating. Keep Read More ...\" \/>\n<meta property=\"og:url\" content=\"https:\/\/painremovers.co.nz\/index.php\/blog-01\/stretches\/hip\/h651-hip-rotators-stretch-supine-1\/\" \/>\n<meta property=\"og:site_name\" content=\"Painremovers\" \/>\n<meta property=\"article:modified_time\" content=\"2015-06-23T16:39:33+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/painremovers.co.nz\/wp-content\/uploads\/2012\/05\/651.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"550\" \/>\n\t<meta property=\"og:image:height\" content=\"196\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/painremovers.co.nz\\\/index.php\\\/blog-01\\\/stretches\\\/hip\\\/h651-hip-rotators-stretch-supine-1\\\/\",\"url\":\"https:\\\/\\\/painremovers.co.nz\\\/index.php\\\/blog-01\\\/stretches\\\/hip\\\/h651-hip-rotators-stretch-supine-1\\\/\",\"name\":\"Hip Rotators Stretch Supine 1 - Painremovers\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/painremovers.co.nz\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/painremovers.co.nz\\\/index.php\\\/blog-01\\\/stretches\\\/hip\\\/h651-hip-rotators-stretch-supine-1\\\/#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/painremovers.co.nz\\\/index.php\\\/blog-01\\\/stretches\\\/hip\\\/h651-hip-rotators-stretch-supine-1\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/painremovers.co.nz\\\/wp-content\\\/uploads\\\/2012\\\/05\\\/651.jpg\",\"datePublished\":\"2012-05-06T02:54:41+00:00\",\"dateModified\":\"2015-06-23T16:39:33+00:00\",\"breadcrumb\":{\"@id\":\"https:\\\/\\\/painremovers.co.nz\\\/index.php\\\/blog-01\\\/stretches\\\/hip\\\/h651-hip-rotators-stretch-supine-1\\\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\\\/\\\/painremovers.co.nz\\\/index.php\\\/blog-01\\\/stretches\\\/hip\\\/h651-hip-rotators-stretch-supine-1\\\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/painremovers.co.nz\\\/index.php\\\/blog-01\\\/stretches\\\/hip\\\/h651-hip-rotators-stretch-supine-1\\\/#primaryimage\",\"url\":\"https:\\\/\\\/painremovers.co.nz\\\/wp-content\\\/uploads\\\/2012\\\/05\\\/651.jpg\",\"contentUrl\":\"https:\\\/\\\/painremovers.co.nz\\\/wp-content\\\/uploads\\\/2012\\\/05\\\/651.jpg\",\"width\":\"550\",\"height\":\"196\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\\\/\\\/painremovers.co.nz\\\/index.php\\\/blog-01\\\/stretches\\\/hip\\\/h651-hip-rotators-stretch-supine-1\\\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home Care\",\"item\":\"https:\\\/\\\/painremovers.co.nz\\\/index.php\\\/blog-01\\\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Stretches\",\"item\":\"https:\\\/\\\/painremovers.co.nz\\\/index.php\\\/blog-01\\\/stretches\\\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"Hip\",\"item\":\"https:\\\/\\\/painremovers.co.nz\\\/index.php\\\/blog-01\\\/stretches\\\/hip\\\/\"},{\"@type\":\"ListItem\",\"position\":4,\"name\":\"Hip Rotators Stretch Supine 1\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\\\/\\\/painremovers.co.nz\\\/#website\",\"url\":\"https:\\\/\\\/painremovers.co.nz\\\/\",\"name\":\"Painremovers\",\"description\":\"The pain removal specialists\",\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\\\/\\\/painremovers.co.nz\\\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Hip Rotators Stretch Supine 1 - Painremovers","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/painremovers.co.nz\/index.php\/blog-01\/stretches\/hip\/h651-hip-rotators-stretch-supine-1\/","og_locale":"en_US","og_type":"article","og_title":"Hip Rotators Stretch Supine 1 - Painremovers","og_description":"Lie on your back. Hug knee of side to be stretched into your chest. Place opposite hand onto the kneecap and gently draw the bent knee across your body towards the floor. Once in position, you may want to rotate your head in the opposite direction. Check that it is just your hip rotating. Keep Read More ...","og_url":"https:\/\/painremovers.co.nz\/index.php\/blog-01\/stretches\/hip\/h651-hip-rotators-stretch-supine-1\/","og_site_name":"Painremovers","article_modified_time":"2015-06-23T16:39:33+00:00","og_image":[{"width":550,"height":196,"url":"https:\/\/painremovers.co.nz\/wp-content\/uploads\/2012\/05\/651.jpg","type":"image\/jpeg"}],"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"WebPage","@id":"https:\/\/painremovers.co.nz\/index.php\/blog-01\/stretches\/hip\/h651-hip-rotators-stretch-supine-1\/","url":"https:\/\/painremovers.co.nz\/index.php\/blog-01\/stretches\/hip\/h651-hip-rotators-stretch-supine-1\/","name":"Hip Rotators Stretch Supine 1 - Painremovers","isPartOf":{"@id":"https:\/\/painremovers.co.nz\/#website"},"primaryImageOfPage":{"@id":"https:\/\/painremovers.co.nz\/index.php\/blog-01\/stretches\/hip\/h651-hip-rotators-stretch-supine-1\/#primaryimage"},"image":{"@id":"https:\/\/painremovers.co.nz\/index.php\/blog-01\/stretches\/hip\/h651-hip-rotators-stretch-supine-1\/#primaryimage"},"thumbnailUrl":"https:\/\/painremovers.co.nz\/wp-content\/uploads\/2012\/05\/651.jpg","datePublished":"2012-05-06T02:54:41+00:00","dateModified":"2015-06-23T16:39:33+00:00","breadcrumb":{"@id":"https:\/\/painremovers.co.nz\/index.php\/blog-01\/stretches\/hip\/h651-hip-rotators-stretch-supine-1\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/painremovers.co.nz\/index.php\/blog-01\/stretches\/hip\/h651-hip-rotators-stretch-supine-1\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/painremovers.co.nz\/index.php\/blog-01\/stretches\/hip\/h651-hip-rotators-stretch-supine-1\/#primaryimage","url":"https:\/\/painremovers.co.nz\/wp-content\/uploads\/2012\/05\/651.jpg","contentUrl":"https:\/\/painremovers.co.nz\/wp-content\/uploads\/2012\/05\/651.jpg","width":"550","height":"196"},{"@type":"BreadcrumbList","@id":"https:\/\/painremovers.co.nz\/index.php\/blog-01\/stretches\/hip\/h651-hip-rotators-stretch-supine-1\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home Care","item":"https:\/\/painremovers.co.nz\/index.php\/blog-01\/"},{"@type":"ListItem","position":2,"name":"Stretches","item":"https:\/\/painremovers.co.nz\/index.php\/blog-01\/stretches\/"},{"@type":"ListItem","position":3,"name":"Hip","item":"https:\/\/painremovers.co.nz\/index.php\/blog-01\/stretches\/hip\/"},{"@type":"ListItem","position":4,"name":"Hip Rotators Stretch Supine 1"}]},{"@type":"WebSite","@id":"https:\/\/painremovers.co.nz\/#website","url":"https:\/\/painremovers.co.nz\/","name":"Painremovers","description":"The pain removal specialists","potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/painremovers.co.nz\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"}]}},"_links":{"self":[{"href":"https:\/\/painremovers.co.nz\/index.php\/wp-json\/wp\/v2\/pages\/255","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/painremovers.co.nz\/index.php\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/painremovers.co.nz\/index.php\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/painremovers.co.nz\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/painremovers.co.nz\/index.php\/wp-json\/wp\/v2\/comments?post=255"}],"version-history":[{"count":3,"href":"https:\/\/painremovers.co.nz\/index.php\/wp-json\/wp\/v2\/pages\/255\/revisions"}],"predecessor-version":[{"id":1184,"href":"https:\/\/painremovers.co.nz\/index.php\/wp-json\/wp\/v2\/pages\/255\/revisions\/1184"}],"up":[{"embeddable":true,"href":"https:\/\/painremovers.co.nz\/index.php\/wp-json\/wp\/v2\/pages\/228"}],"wp:attachment":[{"href":"https:\/\/painremovers.co.nz\/index.php\/wp-json\/wp\/v2\/media?parent=255"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}