{"id":383,"date":"2012-05-06T04:05:43","date_gmt":"2012-05-06T04:05:43","guid":{"rendered":"http:\/\/painremovers.apps-1and1.net\/?page_id=383"},"modified":"2015-06-22T10:08:03","modified_gmt":"2015-06-22T10:08:03","slug":"b243-back-rotators-stretch-on-chair","status":"publish","type":"page","link":"https:\/\/painremovers.co.nz\/index.php\/blog-01\/stretches\/back\/b243-back-rotators-stretch-on-chair\/","title":{"rendered":"Back Rotators Stretch on Chair"},"content":{"rendered":"<p><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: \"aHR0cDovL3BhaW5yZW1vdmVycy5hcHBzLTFhbmQxLm5ldC93cC1jb250ZW50L3VwbG9hZHMvMjAxMi8wNS8yNDMubXAz\", 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-371 alignright\" title=\"243\" src=\"https:\/\/painremovers.co.nz\/wp-content\/uploads\/2012\/05\/243.jpg\" alt=\"\" width=\"300\" height=\"400\" srcset=\"https:\/\/painremovers.co.nz\/wp-content\/uploads\/2012\/05\/243.jpg 300w, https:\/\/painremovers.co.nz\/wp-content\/uploads\/2012\/05\/243-225x300.jpg 225w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/p>\n<ul>\n<li>Choose a firm chair with a back rest<\/li>\n<li>Sit at the very front of your chair tall on your sit bones<\/li>\n<li>Inhale and float the crown of your head up towards the ceiling<\/li>\n<li>Maintaining the space in your spine, exhale and rotate your torso towards the back of the room, taking your gaze with you<\/li>\n<li>Wrap the arm closest to the back rest around it<\/li>\n<li>Check that you are not tense through the neck and shoulders<\/li>\n<li>Hold and breathe gently open through the chest<\/li>\n<li>Maintain this position for a time, rotating further towards the back rest of the chair upon exhalation.<\/li>\n<li>Switch sides 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>B243<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Choose a firm chair with a back rest Sit at the very front of your chair tall on your sit bones Inhale and float the crown of your head up towards the ceiling Maintaining the space in your spine, exhale and rotate your torso towards the back of the room, taking your gaze with you <a class=\"more-link\" href=\"https:\/\/painremovers.co.nz\/index.php\/blog-01\/stretches\/back\/b243-back-rotators-stretch-on-chair\/\">Read More &#8230;<\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"parent":362,"menu_order":4,"comment_status":"open","ping_status":"open","template":"","meta":{"footnotes":""},"class_list":["post-383","page","type-page","status-publish","hentry"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.6 - 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