{"id":3622,"date":"2020-04-28T11:18:31","date_gmt":"2020-04-28T10:18:31","guid":{"rendered":"https:\/\/www.movementperfected.com\/?p=3622"},"modified":"2026-02-12T10:51:34","modified_gmt":"2026-02-12T10:51:34","slug":"runners-stretching-why-and-how","status":"publish","type":"post","link":"https:\/\/movementperfected.com\/staging\/2390\/runners-stretching-why-and-how\/","title":{"rendered":"Runners Stretching, why and how?"},"content":{"rendered":"<style>.kb-row-layout-id3622_14bcb9-49 > .kt-row-column-wrap{align-content:start;}:where(.kb-row-layout-id3622_14bcb9-49 > .kt-row-column-wrap) > .wp-block-kadence-column{justify-content:start;}.kb-row-layout-id3622_14bcb9-49 > .kt-row-column-wrap{column-gap:var(--global-kb-gap-md, 2rem);row-gap:var(--global-kb-gap-md, 2rem);padding-top:var(--global-kb-spacing-sm, 1.5rem);padding-bottom:var(--global-kb-spacing-sm, 1.5rem);grid-template-columns:minmax(0, 1fr);}.kb-row-layout-id3622_14bcb9-49 > .kt-row-layout-overlay{opacity:0.30;}@media all and (max-width: 1024px){.kb-row-layout-id3622_14bcb9-49 > .kt-row-column-wrap{grid-template-columns:minmax(0, 1fr);}}@media all and (max-width: 767px){.kb-row-layout-id3622_14bcb9-49 > .kt-row-column-wrap{grid-template-columns:minmax(0, 1fr);}}<\/style><div class=\"kb-row-layout-wrap kb-row-layout-id3622_14bcb9-49 alignnone has-theme-palette4-background-color kt-row-has-bg wp-block-kadence-rowlayout\"><div class=\"kt-row-column-wrap kt-has-1-columns kt-row-layout-equal kt-tab-layout-inherit kt-mobile-layout-row kt-row-valign-top\">\n<style>.kadence-column3622_833e8e-04 > .kt-inside-inner-col,.kadence-column3622_833e8e-04 > .kt-inside-inner-col:before{border-top-left-radius:0px;border-top-right-radius:0px;border-bottom-right-radius:0px;border-bottom-left-radius:0px;}.kadence-column3622_833e8e-04 > .kt-inside-inner-col{column-gap:var(--global-kb-gap-sm, 1rem);}.kadence-column3622_833e8e-04 > .kt-inside-inner-col{flex-direction:column;}.kadence-column3622_833e8e-04 > .kt-inside-inner-col > .aligncenter{width:100%;}.kadence-column3622_833e8e-04 > .kt-inside-inner-col:before{opacity:0.3;}.kadence-column3622_833e8e-04{position:relative;}@media all and (max-width: 1024px){.kadence-column3622_833e8e-04 > .kt-inside-inner-col{flex-direction:column;justify-content:center;}}@media all and (max-width: 767px){.kadence-column3622_833e8e-04 > .kt-inside-inner-col{flex-direction:column;justify-content:center;}}<\/style>\n<div class=\"wp-block-kadence-column kadence-column3622_833e8e-04\"><div class=\"kt-inside-inner-col\"><style>.kb-row-layout-id3622_2a2d93-0d > .kt-row-column-wrap{align-content:start;}:where(.kb-row-layout-id3622_2a2d93-0d > .kt-row-column-wrap) > .wp-block-kadence-column{justify-content:start;}.kb-row-layout-id3622_2a2d93-0d > .kt-row-column-wrap{column-gap:var(--global-kb-gap-md, 2rem);row-gap:var(--global-kb-gap-md, 2rem);max-width:431px;margin-left:auto;margin-right:auto;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;grid-template-columns:minmax(0, 1fr);}.kb-row-layout-id3622_2a2d93-0d > .kt-row-layout-overlay{opacity:0.30;}@media all and (max-width: 1024px){.kb-row-layout-id3622_2a2d93-0d > .kt-row-column-wrap{grid-template-columns:minmax(0, 1fr);}}@media all and (max-width: 767px){.kb-row-layout-id3622_2a2d93-0d > .kt-row-column-wrap{grid-template-columns:minmax(0, 1fr);}}<\/style><div class=\"kb-row-layout-wrap kb-row-layout-id3622_2a2d93-0d alignnone wp-block-kadence-rowlayout\"><div class=\"kt-row-column-wrap kt-has-1-columns kt-row-layout-equal kt-tab-layout-inherit kt-mobile-layout-row kt-row-valign-top\">\n<style>.kadence-column3622_2a6dd1-fb > .kt-inside-inner-col,.kadence-column3622_2a6dd1-fb > .kt-inside-inner-col:before{border-top-left-radius:0px;border-top-right-radius:0px;border-bottom-right-radius:0px;border-bottom-left-radius:0px;}.kadence-column3622_2a6dd1-fb > .kt-inside-inner-col{column-gap:var(--global-kb-gap-sm, 1rem);}.kadence-column3622_2a6dd1-fb > .kt-inside-inner-col{flex-direction:column;}.kadence-column3622_2a6dd1-fb > .kt-inside-inner-col > .aligncenter{width:100%;}.kadence-column3622_2a6dd1-fb > .kt-inside-inner-col:before{opacity:0.3;}.kadence-column3622_2a6dd1-fb{position:relative;}@media all and (max-width: 1024px){.kadence-column3622_2a6dd1-fb > .kt-inside-inner-col{flex-direction:column;justify-content:center;}}@media all and (max-width: 767px){.kadence-column3622_2a6dd1-fb > .kt-inside-inner-col{flex-direction:column;justify-content:center;}}<\/style>\n<div class=\"wp-block-kadence-column kadence-column3622_2a6dd1-fb\"><div class=\"kt-inside-inner-col\"><figure style=\"aspect-ratio:1;\" class=\"wp-block-post-featured-image\"><img loading=\"lazy\" decoding=\"async\" width=\"2560\" height=\"1440\" src=\"https:\/\/movementperfected.com\/staging\/2390\/wp-content\/uploads\/2020\/04\/Piriformis-outer-thigh-stretch-1-scaled.jpg\" class=\"attachment-full size-full wp-post-image\" alt=\"\" style=\"width:100%;height:100%;object-fit:cover;\" srcset=\"https:\/\/movementperfected.com\/staging\/2390\/wp-content\/uploads\/2020\/04\/Piriformis-outer-thigh-stretch-1-scaled.jpg 2560w, https:\/\/movementperfected.com\/staging\/2390\/wp-content\/uploads\/2020\/04\/Piriformis-outer-thigh-stretch-1-300x169.jpg 300w, https:\/\/movementperfected.com\/staging\/2390\/wp-content\/uploads\/2020\/04\/Piriformis-outer-thigh-stretch-1-1024x576.jpg 1024w, https:\/\/movementperfected.com\/staging\/2390\/wp-content\/uploads\/2020\/04\/Piriformis-outer-thigh-stretch-1-768x432.jpg 768w, https:\/\/movementperfected.com\/staging\/2390\/wp-content\/uploads\/2020\/04\/Piriformis-outer-thigh-stretch-1-1536x864.jpg 1536w, https:\/\/movementperfected.com\/staging\/2390\/wp-content\/uploads\/2020\/04\/Piriformis-outer-thigh-stretch-1-2048x1152.jpg 2048w\" sizes=\"auto, (max-width: 2560px) 100vw, 2560px\" \/><\/figure><\/div><\/div>\n\n<\/div><\/div>\n\n<style>.kadence-column3622_ceb218-c6 > .kt-inside-inner-col{padding-top:var(--global-kb-spacing-md, 2rem);padding-right:0px;padding-left:0px;}.kadence-column3622_ceb218-c6 > .kt-inside-inner-col,.kadence-column3622_ceb218-c6 > .kt-inside-inner-col:before{border-top-left-radius:0px;border-top-right-radius:0px;border-bottom-right-radius:0px;border-bottom-left-radius:0px;}.kadence-column3622_ceb218-c6 > .kt-inside-inner-col{column-gap:var(--global-kb-gap-sm, 1rem);}.kadence-column3622_ceb218-c6 > .kt-inside-inner-col{flex-direction:column;}.kadence-column3622_ceb218-c6 > .kt-inside-inner-col > .aligncenter{width:100%;}.kadence-column3622_ceb218-c6 > .kt-inside-inner-col:before{opacity:0.3;}.kadence-column3622_ceb218-c6{position:relative;}@media all and (max-width: 1024px){.kadence-column3622_ceb218-c6 > .kt-inside-inner-col{flex-direction:column;justify-content:center;}}@media all and (max-width: 767px){.kadence-column3622_ceb218-c6 > .kt-inside-inner-col{flex-direction:column;justify-content:center;}}<\/style>\n<div class=\"wp-block-kadence-column kadence-column3622_ceb218-c6\"><div class=\"kt-inside-inner-col\"><style>.wp-block-kadence-advancedheading.kt-adv-heading3622_88262c-e6, .wp-block-kadence-advancedheading.kt-adv-heading3622_88262c-e6[data-kb-block=\"kb-adv-heading3622_88262c-e6\"]{font-size:16px;font-style:normal;font-family:var( --global-heading-font-family, inherit );}.wp-block-kadence-advancedheading.kt-adv-heading3622_88262c-e6 mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading3622_88262c-e6[data-kb-block=\"kb-adv-heading3622_88262c-e6\"] mark.kt-highlight{font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.wp-block-kadence-advancedheading.kt-adv-heading3622_88262c-e6 img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading3622_88262c-e6[data-kb-block=\"kb-adv-heading3622_88262c-e6\"] img.kb-inline-image{width:150px;vertical-align:baseline;}<\/style>\n<h2 class=\"kt-adv-heading3622_88262c-e6 wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading3622_88262c-e6\">4 Top Benefits of Stretching<\/h2>\n\n\n<style>.wp-block-kadence-advancedheading.kt-adv-heading3622_88262c-e6, .wp-block-kadence-advancedheading.kt-adv-heading3622_88262c-e6[data-kb-block=\"kb-adv-heading3622_88262c-e6\"]{font-size:16px;font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading3622_88262c-e6 mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading3622_88262c-e6[data-kb-block=\"kb-adv-heading3622_88262c-e6\"] mark.kt-highlight{font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.wp-block-kadence-advancedheading.kt-adv-heading3622_88262c-e6 img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading3622_88262c-e6[data-kb-block=\"kb-adv-heading3622_88262c-e6\"] img.kb-inline-image{width:150px;vertical-align:baseline;}<\/style>\n<p class=\"kt-adv-heading3622_88262c-e6 wp-block-kadence-advancedheading has-theme-palette-10-color has-text-color\" data-kb-block=\"kb-adv-heading3622_88262c-e6\">1, Reduces muscle tension and helps relaxation, through improved circulation and oxygen exchange.\u00a0<br>2. It improves ease of movement, which in turn helps improve coordination through the range.<br>3. Injury prevention, begin more supple, helps your body adapt to loads.<br>4. It helps produce smooth muscle contraction.<br><br>And because of the above, it helps decrease soreness post-run.<\/p>\n\n\n<style>.wp-block-kadence-advancedheading.kt-adv-heading3622_d36e35-e7, .wp-block-kadence-advancedheading.kt-adv-heading3622_d36e35-e7[data-kb-block=\"kb-adv-heading3622_d36e35-e7\"]{font-size:16px;font-style:normal;font-family:var( --global-heading-font-family, inherit );}.wp-block-kadence-advancedheading.kt-adv-heading3622_d36e35-e7 mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading3622_d36e35-e7[data-kb-block=\"kb-adv-heading3622_d36e35-e7\"] mark.kt-highlight{font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.wp-block-kadence-advancedheading.kt-adv-heading3622_d36e35-e7 img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading3622_d36e35-e7[data-kb-block=\"kb-adv-heading3622_d36e35-e7\"] img.kb-inline-image{width:150px;vertical-align:baseline;}<\/style>\n<h2 class=\"kt-adv-heading3622_d36e35-e7 wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading3622_d36e35-e7\">Recommendations<\/h2>\n\n\n<style>.wp-block-kadence-advancedheading.kt-adv-heading3622_88262c-e6, .wp-block-kadence-advancedheading.kt-adv-heading3622_88262c-e6[data-kb-block=\"kb-adv-heading3622_88262c-e6\"]{font-size:16px;font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading3622_88262c-e6 mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading3622_88262c-e6[data-kb-block=\"kb-adv-heading3622_88262c-e6\"] mark.kt-highlight{font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.wp-block-kadence-advancedheading.kt-adv-heading3622_88262c-e6 img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading3622_88262c-e6[data-kb-block=\"kb-adv-heading3622_88262c-e6\"] img.kb-inline-image{width:150px;vertical-align:baseline;}<\/style>\n<p class=\"kt-adv-heading3622_88262c-e6 wp-block-kadence-advancedheading has-theme-palette-10-color has-text-color\" data-kb-block=\"kb-adv-heading3622_88262c-e6\">&#8211; Stretch a joint through limits of the normal range, do not force\u00a0<br>&#8211; Mild soreness should take no longer than 24 hours to resolve after stretching.\u00a0 If more recovery time was necessary the stretching force was excessive.\u00a0<br>&#8211; If stretching is new to your body, we\u2019d suggest 10-15 seconds initially and gradually increases to 45-60 seconds over 4-5 weeks.\u00a0<br><br><strong>Breathing<\/strong>, inhale through the nose and exhale through pursed lips during a stretch.\u00a0 You may wish to close your eyes to increase concentration and awareness during the lying stretches.\u00a0<\/p>\n\n\n<style>.wp-block-kadence-advancedheading.kt-adv-heading3622_7b3702-b7, .wp-block-kadence-advancedheading.kt-adv-heading3622_7b3702-b7[data-kb-block=\"kb-adv-heading3622_7b3702-b7\"]{font-size:16px;font-style:normal;font-family:var( --global-heading-font-family, inherit );}.wp-block-kadence-advancedheading.kt-adv-heading3622_7b3702-b7 mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading3622_7b3702-b7[data-kb-block=\"kb-adv-heading3622_7b3702-b7\"] mark.kt-highlight{font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.wp-block-kadence-advancedheading.kt-adv-heading3622_7b3702-b7 img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading3622_7b3702-b7[data-kb-block=\"kb-adv-heading3622_7b3702-b7\"] img.kb-inline-image{width:150px;vertical-align:baseline;}<\/style>\n<h2 class=\"kt-adv-heading3622_7b3702-b7 wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading3622_7b3702-b7\">Stretches you can use<\/h2>\n\n\n<style>.kadence-column3622_55507c-af > .kt-inside-inner-col{display:flex;}.kadence-column3622_55507c-af > .kt-inside-inner-col{padding-top:var(--global-kb-spacing-md, 2rem);}.kadence-column3622_55507c-af > .kt-inside-inner-col,.kadence-column3622_55507c-af > .kt-inside-inner-col:before{border-top-left-radius:0px;border-top-right-radius:0px;border-bottom-right-radius:0px;border-bottom-left-radius:0px;}.kadence-column3622_55507c-af > .kt-inside-inner-col{column-gap:var(--global-kb-gap-sm, 1rem);}.kadence-column3622_55507c-af > .kt-inside-inner-col{flex-direction:column;justify-content:center;align-items:center;}.kadence-column3622_55507c-af > .kt-inside-inner-col > .kb-image-is-ratio-size{align-self:stretch;}.kadence-column3622_55507c-af > .kt-inside-inner-col > .wp-block-kadence-advancedgallery{align-self:stretch;}.kadence-column3622_55507c-af > .kt-inside-inner-col > .aligncenter{width:100%;}.kt-row-column-wrap > .kadence-column3622_55507c-af{align-self:center;}.kt-inner-column-height-full:not(.kt-has-1-columns) > .wp-block-kadence-column.kadence-column3622_55507c-af{align-self:auto;}.kt-inner-column-height-full:not(.kt-has-1-columns) > .wp-block-kadence-column.kadence-column3622_55507c-af > .kt-inside-inner-col{flex-direction:column;justify-content:center;}.kadence-column3622_55507c-af > .kt-inside-inner-col:before{opacity:0.3;}.kadence-column3622_55507c-af{position:relative;}@media all and (max-width: 1024px){.kt-row-column-wrap > .kadence-column3622_55507c-af{align-self:center;}}@media all and (max-width: 1024px){.kt-inner-column-height-full:not(.kt-has-1-columns) > .wp-block-kadence-column.kadence-column3622_55507c-af{align-self:auto;}}@media all and (max-width: 1024px){.kt-inner-column-height-full:not(.kt-has-1-columns) > .wp-block-kadence-column.kadence-column3622_55507c-af > .kt-inside-inner-col{flex-direction:column;justify-content:center;}}@media all and (max-width: 1024px){.kadence-column3622_55507c-af > .kt-inside-inner-col{flex-direction:column;justify-content:center;align-items:center;}}@media all and (max-width: 767px){.kt-row-column-wrap > .kadence-column3622_55507c-af{align-self:center;}.kt-inner-column-height-full:not(.kt-has-1-columns) > .wp-block-kadence-column.kadence-column3622_55507c-af{align-self:auto;}.kt-inner-column-height-full:not(.kt-has-1-columns) > .wp-block-kadence-column.kadence-column3622_55507c-af > .kt-inside-inner-col{flex-direction:column;justify-content:center;}.kadence-column3622_55507c-af > .kt-inside-inner-col{flex-direction:column;justify-content:center;align-items:center;}}<\/style>\n<div class=\"wp-block-kadence-column kadence-column3622_55507c-af\"><div class=\"kt-inside-inner-col\"><style>.kb-image3622_7dcf76-9a.kb-image-is-ratio-size, .kb-image3622_7dcf76-9a .kb-image-is-ratio-size{max-width:810px;width:100%;}.wp-block-kadence-column > .kt-inside-inner-col > .kb-image3622_7dcf76-9a.kb-image-is-ratio-size, .wp-block-kadence-column > .kt-inside-inner-col > .kb-image3622_7dcf76-9a .kb-image-is-ratio-size{align-self:unset;}.kb-image3622_7dcf76-9a{max-width:810px;}.image-is-svg.kb-image3622_7dcf76-9a{-webkit-flex:0 1 100%;flex:0 1 100%;}.image-is-svg.kb-image3622_7dcf76-9a img{width:100%;}.kb-image3622_7dcf76-9a .kb-image-has-overlay:after{opacity:0.3;}<\/style>\n<figure class=\"wp-block-kadence-image kb-image3622_7dcf76-9a size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"2560\" height=\"1440\" src=\"https:\/\/movementperfected.com\/staging\/2390\/wp-content\/uploads\/2020\/04\/Standing-Calf-Stretch-scaled.jpg\" alt=\"\" class=\"kb-img wp-image-3628\" srcset=\"https:\/\/movementperfected.com\/staging\/2390\/wp-content\/uploads\/2020\/04\/Standing-Calf-Stretch-scaled.jpg 2560w, https:\/\/movementperfected.com\/staging\/2390\/wp-content\/uploads\/2020\/04\/Standing-Calf-Stretch-300x169.jpg 300w, https:\/\/movementperfected.com\/staging\/2390\/wp-content\/uploads\/2020\/04\/Standing-Calf-Stretch-1024x576.jpg 1024w, https:\/\/movementperfected.com\/staging\/2390\/wp-content\/uploads\/2020\/04\/Standing-Calf-Stretch-768x432.jpg 768w, https:\/\/movementperfected.com\/staging\/2390\/wp-content\/uploads\/2020\/04\/Standing-Calf-Stretch-1536x864.jpg 1536w, https:\/\/movementperfected.com\/staging\/2390\/wp-content\/uploads\/2020\/04\/Standing-Calf-Stretch-2048x1152.jpg 2048w\" sizes=\"auto, (max-width: 2560px) 100vw, 2560px\" \/><figcaption>Standing Calf Stretch\u00a0<\/figcaption><\/figure>\n<\/div><\/div>\n\n\n<style>.wp-block-kadence-advancedheading.kt-adv-heading3622_55507c-af, .wp-block-kadence-advancedheading.kt-adv-heading3622_55507c-af[data-kb-block=\"kb-adv-heading3622_55507c-af\"]{font-size:16px;font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading3622_55507c-af mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading3622_55507c-af[data-kb-block=\"kb-adv-heading3622_55507c-af\"] mark.kt-highlight{font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.wp-block-kadence-advancedheading.kt-adv-heading3622_55507c-af img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading3622_55507c-af[data-kb-block=\"kb-adv-heading3622_55507c-af\"] img.kb-inline-image{width:150px;vertical-align:baseline;}<\/style>\n<h3 class=\"kt-adv-heading3622_55507c-af wp-block-kadence-advancedheading has-theme-palette-10-color has-text-color\" data-kb-block=\"kb-adv-heading3622_55507c-af\"><strong>Standing Calf Stretch\u00a0<\/strong><\/h3>\n\n\n<style>.wp-block-kadence-advancedheading.kt-adv-heading3622_55507c-af, .wp-block-kadence-advancedheading.kt-adv-heading3622_55507c-af[data-kb-block=\"kb-adv-heading3622_55507c-af\"]{font-size:16px;font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading3622_55507c-af mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading3622_55507c-af[data-kb-block=\"kb-adv-heading3622_55507c-af\"] mark.kt-highlight{font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.wp-block-kadence-advancedheading.kt-adv-heading3622_55507c-af img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading3622_55507c-af[data-kb-block=\"kb-adv-heading3622_55507c-af\"] img.kb-inline-image{width:150px;vertical-align:baseline;}<\/style>\n<p class=\"kt-adv-heading3622_55507c-af wp-block-kadence-advancedheading has-theme-palette-10-color has-text-color\" data-kb-block=\"kb-adv-heading3622_55507c-af\"><br>&#8211; Stand with feet hip-width apart<br>&#8211; Place the stretching leg behind<br>&#8211; Place your feet, knees, and hips straight forward.\u00a0<br>&#8211; Lean forward keeping both heels on grounded to feel stretch in the calf<\/p>\n\n\n<style>.kadence-column3622_3c958e-3e > .kt-inside-inner-col{display:flex;}.kadence-column3622_3c958e-3e > .kt-inside-inner-col{padding-top:var(--global-kb-spacing-md, 2rem);}.kadence-column3622_3c958e-3e > .kt-inside-inner-col,.kadence-column3622_3c958e-3e > .kt-inside-inner-col:before{border-top-left-radius:0px;border-top-right-radius:0px;border-bottom-right-radius:0px;border-bottom-left-radius:0px;}.kadence-column3622_3c958e-3e > .kt-inside-inner-col{column-gap:var(--global-kb-gap-sm, 1rem);}.kadence-column3622_3c958e-3e > .kt-inside-inner-col{flex-direction:column;justify-content:center;align-items:center;}.kadence-column3622_3c958e-3e > .kt-inside-inner-col > .kb-image-is-ratio-size{align-self:stretch;}.kadence-column3622_3c958e-3e > .kt-inside-inner-col > .wp-block-kadence-advancedgallery{align-self:stretch;}.kadence-column3622_3c958e-3e > .kt-inside-inner-col > .aligncenter{width:100%;}.kt-row-column-wrap > .kadence-column3622_3c958e-3e{align-self:center;}.kt-inner-column-height-full:not(.kt-has-1-columns) > .wp-block-kadence-column.kadence-column3622_3c958e-3e{align-self:auto;}.kt-inner-column-height-full:not(.kt-has-1-columns) > .wp-block-kadence-column.kadence-column3622_3c958e-3e > .kt-inside-inner-col{flex-direction:column;justify-content:center;}.kadence-column3622_3c958e-3e > .kt-inside-inner-col:before{opacity:0.3;}.kadence-column3622_3c958e-3e{position:relative;}@media all and (max-width: 1024px){.kt-row-column-wrap > .kadence-column3622_3c958e-3e{align-self:center;}}@media all and (max-width: 1024px){.kt-inner-column-height-full:not(.kt-has-1-columns) > .wp-block-kadence-column.kadence-column3622_3c958e-3e{align-self:auto;}}@media all and (max-width: 1024px){.kt-inner-column-height-full:not(.kt-has-1-columns) > .wp-block-kadence-column.kadence-column3622_3c958e-3e > .kt-inside-inner-col{flex-direction:column;justify-content:center;}}@media all and (max-width: 1024px){.kadence-column3622_3c958e-3e > .kt-inside-inner-col{flex-direction:column;justify-content:center;align-items:center;}}@media all and (max-width: 767px){.kt-row-column-wrap > .kadence-column3622_3c958e-3e{align-self:center;}.kt-inner-column-height-full:not(.kt-has-1-columns) > .wp-block-kadence-column.kadence-column3622_3c958e-3e{align-self:auto;}.kt-inner-column-height-full:not(.kt-has-1-columns) > .wp-block-kadence-column.kadence-column3622_3c958e-3e > .kt-inside-inner-col{flex-direction:column;justify-content:center;}.kadence-column3622_3c958e-3e > .kt-inside-inner-col{flex-direction:column;justify-content:center;align-items:center;}}<\/style>\n<div class=\"wp-block-kadence-column kadence-column3622_3c958e-3e\"><div class=\"kt-inside-inner-col\"><style>.kb-image3622_e5d976-0b.kb-image-is-ratio-size, .kb-image3622_e5d976-0b .kb-image-is-ratio-size{max-width:810px;width:100%;}.wp-block-kadence-column > .kt-inside-inner-col > .kb-image3622_e5d976-0b.kb-image-is-ratio-size, .wp-block-kadence-column > .kt-inside-inner-col > .kb-image3622_e5d976-0b .kb-image-is-ratio-size{align-self:unset;}.kb-image3622_e5d976-0b{max-width:810px;}.image-is-svg.kb-image3622_e5d976-0b{-webkit-flex:0 1 100%;flex:0 1 100%;}.image-is-svg.kb-image3622_e5d976-0b img{width:100%;}.kb-image3622_e5d976-0b .kb-image-has-overlay:after{opacity:0.3;}<\/style>\n<figure class=\"wp-block-kadence-image kb-image3622_e5d976-0b size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"2560\" height=\"1440\" src=\"https:\/\/movementperfected.com\/staging\/2390\/wp-content\/uploads\/2020\/04\/Flexed-Calf-Walkout-1-scaled.jpg\" alt=\"\" class=\"kb-img wp-image-3631\" srcset=\"https:\/\/movementperfected.com\/staging\/2390\/wp-content\/uploads\/2020\/04\/Flexed-Calf-Walkout-1-scaled.jpg 2560w, https:\/\/movementperfected.com\/staging\/2390\/wp-content\/uploads\/2020\/04\/Flexed-Calf-Walkout-1-300x169.jpg 300w, https:\/\/movementperfected.com\/staging\/2390\/wp-content\/uploads\/2020\/04\/Flexed-Calf-Walkout-1-1024x576.jpg 1024w, https:\/\/movementperfected.com\/staging\/2390\/wp-content\/uploads\/2020\/04\/Flexed-Calf-Walkout-1-768x432.jpg 768w, https:\/\/movementperfected.com\/staging\/2390\/wp-content\/uploads\/2020\/04\/Flexed-Calf-Walkout-1-1536x864.jpg 1536w, https:\/\/movementperfected.com\/staging\/2390\/wp-content\/uploads\/2020\/04\/Flexed-Calf-Walkout-1-2048x1152.jpg 2048w\" sizes=\"auto, (max-width: 2560px) 100vw, 2560px\" \/><figcaption>Flexed Calf Walkout<\/figcaption><\/figure>\n<\/div><\/div>\n\n\n<style>.wp-block-kadence-advancedheading.kt-adv-heading3622_3c958e-3e, .wp-block-kadence-advancedheading.kt-adv-heading3622_3c958e-3e[data-kb-block=\"kb-adv-heading3622_3c958e-3e\"]{font-size:16px;font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading3622_3c958e-3e mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading3622_3c958e-3e[data-kb-block=\"kb-adv-heading3622_3c958e-3e\"] mark.kt-highlight{font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.wp-block-kadence-advancedheading.kt-adv-heading3622_3c958e-3e img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading3622_3c958e-3e[data-kb-block=\"kb-adv-heading3622_3c958e-3e\"] img.kb-inline-image{width:150px;vertical-align:baseline;}<\/style>\n<h3 class=\"kt-adv-heading3622_3c958e-3e wp-block-kadence-advancedheading has-theme-palette-10-color has-text-color\" data-kb-block=\"kb-adv-heading3622_3c958e-3e\">Flexed Calf Walkout<\/h3>\n\n\n<style>.wp-block-kadence-advancedheading.kt-adv-heading3622_3c958e-3e, .wp-block-kadence-advancedheading.kt-adv-heading3622_3c958e-3e[data-kb-block=\"kb-adv-heading3622_3c958e-3e\"]{font-size:16px;font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading3622_3c958e-3e mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading3622_3c958e-3e[data-kb-block=\"kb-adv-heading3622_3c958e-3e\"] mark.kt-highlight{font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.wp-block-kadence-advancedheading.kt-adv-heading3622_3c958e-3e img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading3622_3c958e-3e[data-kb-block=\"kb-adv-heading3622_3c958e-3e\"] img.kb-inline-image{width:150px;vertical-align:baseline;}<\/style>\n<p class=\"kt-adv-heading3622_3c958e-3e wp-block-kadence-advancedheading has-theme-palette-10-color has-text-color\" data-kb-block=\"kb-adv-heading3622_3c958e-3e\"><br>&#8211; Walk hands onto the floor\u00a0<br>&#8211; Push hips as high as you feel comfortable.<br>&#8211; Walk on the spot alternating dropping the heel to the ground to stretch the calf muscles<br>&#8211; Roll through your whole foot<br><strong>&#8211; Adaptation\u00a0<\/strong>\u2013 hands on a higher surface\u00a0<\/p>\n\n\n<style>.kadence-column3622_fab118-b3 > .kt-inside-inner-col{display:flex;}.kadence-column3622_fab118-b3 > .kt-inside-inner-col{padding-top:var(--global-kb-spacing-md, 2rem);}.kadence-column3622_fab118-b3 > .kt-inside-inner-col,.kadence-column3622_fab118-b3 > .kt-inside-inner-col:before{border-top-left-radius:0px;border-top-right-radius:0px;border-bottom-right-radius:0px;border-bottom-left-radius:0px;}.kadence-column3622_fab118-b3 > .kt-inside-inner-col{column-gap:var(--global-kb-gap-sm, 1rem);}.kadence-column3622_fab118-b3 > .kt-inside-inner-col{flex-direction:column;justify-content:center;align-items:center;}.kadence-column3622_fab118-b3 > .kt-inside-inner-col > .kb-image-is-ratio-size{align-self:stretch;}.kadence-column3622_fab118-b3 > .kt-inside-inner-col > .wp-block-kadence-advancedgallery{align-self:stretch;}.kadence-column3622_fab118-b3 > .kt-inside-inner-col > .aligncenter{width:100%;}.kt-row-column-wrap > .kadence-column3622_fab118-b3{align-self:center;}.kt-inner-column-height-full:not(.kt-has-1-columns) > .wp-block-kadence-column.kadence-column3622_fab118-b3{align-self:auto;}.kt-inner-column-height-full:not(.kt-has-1-columns) > .wp-block-kadence-column.kadence-column3622_fab118-b3 > .kt-inside-inner-col{flex-direction:column;justify-content:center;}.kadence-column3622_fab118-b3 > .kt-inside-inner-col:before{opacity:0.3;}.kadence-column3622_fab118-b3{position:relative;}@media all and (max-width: 1024px){.kt-row-column-wrap > .kadence-column3622_fab118-b3{align-self:center;}}@media all and (max-width: 1024px){.kt-inner-column-height-full:not(.kt-has-1-columns) > .wp-block-kadence-column.kadence-column3622_fab118-b3{align-self:auto;}}@media all and (max-width: 1024px){.kt-inner-column-height-full:not(.kt-has-1-columns) > .wp-block-kadence-column.kadence-column3622_fab118-b3 > .kt-inside-inner-col{flex-direction:column;justify-content:center;}}@media all and (max-width: 1024px){.kadence-column3622_fab118-b3 > .kt-inside-inner-col{flex-direction:column;justify-content:center;align-items:center;}}@media all and (max-width: 767px){.kt-row-column-wrap > .kadence-column3622_fab118-b3{align-self:center;}.kt-inner-column-height-full:not(.kt-has-1-columns) > .wp-block-kadence-column.kadence-column3622_fab118-b3{align-self:auto;}.kt-inner-column-height-full:not(.kt-has-1-columns) > .wp-block-kadence-column.kadence-column3622_fab118-b3 > .kt-inside-inner-col{flex-direction:column;justify-content:center;}.kadence-column3622_fab118-b3 > .kt-inside-inner-col{flex-direction:column;justify-content:center;align-items:center;}}<\/style>\n<div class=\"wp-block-kadence-column kadence-column3622_fab118-b3\"><div class=\"kt-inside-inner-col\"><style>.kb-image3622_6be587-61.kb-image-is-ratio-size, .kb-image3622_6be587-61 .kb-image-is-ratio-size{max-width:810px;width:100%;}.wp-block-kadence-column > .kt-inside-inner-col > .kb-image3622_6be587-61.kb-image-is-ratio-size, .wp-block-kadence-column > .kt-inside-inner-col > .kb-image3622_6be587-61 .kb-image-is-ratio-size{align-self:unset;}.kb-image3622_6be587-61{max-width:810px;}.image-is-svg.kb-image3622_6be587-61{-webkit-flex:0 1 100%;flex:0 1 100%;}.image-is-svg.kb-image3622_6be587-61 img{width:100%;}.kb-image3622_6be587-61 .kb-image-has-overlay:after{opacity:0.3;}<\/style>\n<figure class=\"wp-block-kadence-image kb-image3622_6be587-61 size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"2560\" height=\"1440\" src=\"https:\/\/movementperfected.com\/staging\/2390\/wp-content\/uploads\/2020\/04\/Thigh-quadricep-stretch-scaled.jpg\" alt=\"\" class=\"kb-img wp-image-3632\" srcset=\"https:\/\/movementperfected.com\/staging\/2390\/wp-content\/uploads\/2020\/04\/Thigh-quadricep-stretch-scaled.jpg 2560w, https:\/\/movementperfected.com\/staging\/2390\/wp-content\/uploads\/2020\/04\/Thigh-quadricep-stretch-300x169.jpg 300w, https:\/\/movementperfected.com\/staging\/2390\/wp-content\/uploads\/2020\/04\/Thigh-quadricep-stretch-1024x576.jpg 1024w, https:\/\/movementperfected.com\/staging\/2390\/wp-content\/uploads\/2020\/04\/Thigh-quadricep-stretch-768x432.jpg 768w, https:\/\/movementperfected.com\/staging\/2390\/wp-content\/uploads\/2020\/04\/Thigh-quadricep-stretch-1536x864.jpg 1536w, https:\/\/movementperfected.com\/staging\/2390\/wp-content\/uploads\/2020\/04\/Thigh-quadricep-stretch-2048x1152.jpg 2048w\" sizes=\"auto, (max-width: 2560px) 100vw, 2560px\" \/><figcaption>Thigh\/quadriceps stretch\u00a0<\/figcaption><\/figure>\n<\/div><\/div>\n\n\n<style>.wp-block-kadence-advancedheading.kt-adv-heading3622_fab118-b3, .wp-block-kadence-advancedheading.kt-adv-heading3622_fab118-b3[data-kb-block=\"kb-adv-heading3622_fab118-b3\"]{font-size:16px;font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading3622_fab118-b3 mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading3622_fab118-b3[data-kb-block=\"kb-adv-heading3622_fab118-b3\"] mark.kt-highlight{font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.wp-block-kadence-advancedheading.kt-adv-heading3622_fab118-b3 img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading3622_fab118-b3[data-kb-block=\"kb-adv-heading3622_fab118-b3\"] img.kb-inline-image{width:150px;vertical-align:baseline;}<\/style>\n<h3 class=\"kt-adv-heading3622_fab118-b3 wp-block-kadence-advancedheading has-theme-palette-10-color has-text-color\" data-kb-block=\"kb-adv-heading3622_fab118-b3\"><strong>Thigh\/quadriceps stretch\u00a0<\/strong><\/h3>\n\n\n<style>.wp-block-kadence-advancedheading.kt-adv-heading3622_fab118-b3, .wp-block-kadence-advancedheading.kt-adv-heading3622_fab118-b3[data-kb-block=\"kb-adv-heading3622_fab118-b3\"]{font-size:16px;font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading3622_fab118-b3 mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading3622_fab118-b3[data-kb-block=\"kb-adv-heading3622_fab118-b3\"] mark.kt-highlight{font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.wp-block-kadence-advancedheading.kt-adv-heading3622_fab118-b3 img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading3622_fab118-b3[data-kb-block=\"kb-adv-heading3622_fab118-b3\"] img.kb-inline-image{width:150px;vertical-align:baseline;}<\/style>\n<p class=\"kt-adv-heading3622_fab118-b3 wp-block-kadence-advancedheading has-theme-palette-10-color has-text-color\" data-kb-block=\"kb-adv-heading3622_fab118-b3\"><br>&#8211; Lying on your side<br>&#8211; Bend you bottom knee up to keep your back flat.\u00a0<br>&#8211; Reach behind to grab hold the ankle of the top leg and pull it back behind you<br>&#8211; Pull back the leg until you feel the stretch in the front of your thigh.\u00a0 Do not extend through the back.\u00a0<\/p>\n\n\n<style>.kadence-column3622_073b2c-2a > .kt-inside-inner-col{display:flex;}.kadence-column3622_073b2c-2a > .kt-inside-inner-col,.kadence-column3622_073b2c-2a > .kt-inside-inner-col:before{border-top-left-radius:0px;border-top-right-radius:0px;border-bottom-right-radius:0px;border-bottom-left-radius:0px;}.kadence-column3622_073b2c-2a > .kt-inside-inner-col{column-gap:var(--global-kb-gap-sm, 1rem);}.kadence-column3622_073b2c-2a > .kt-inside-inner-col{flex-direction:column;justify-content:center;align-items:center;}.kadence-column3622_073b2c-2a > .kt-inside-inner-col > .kb-image-is-ratio-size{align-self:stretch;}.kadence-column3622_073b2c-2a > .kt-inside-inner-col > .wp-block-kadence-advancedgallery{align-self:stretch;}.kadence-column3622_073b2c-2a > .kt-inside-inner-col > .aligncenter{width:100%;}.kt-row-column-wrap > .kadence-column3622_073b2c-2a{align-self:center;}.kt-inner-column-height-full:not(.kt-has-1-columns) > .wp-block-kadence-column.kadence-column3622_073b2c-2a{align-self:auto;}.kt-inner-column-height-full:not(.kt-has-1-columns) > .wp-block-kadence-column.kadence-column3622_073b2c-2a > .kt-inside-inner-col{flex-direction:column;justify-content:center;}.kadence-column3622_073b2c-2a > .kt-inside-inner-col:before{opacity:0.3;}.kadence-column3622_073b2c-2a{position:relative;}@media all and (max-width: 1024px){.kt-row-column-wrap > .kadence-column3622_073b2c-2a{align-self:center;}}@media all and (max-width: 1024px){.kt-inner-column-height-full:not(.kt-has-1-columns) > .wp-block-kadence-column.kadence-column3622_073b2c-2a{align-self:auto;}}@media all and (max-width: 1024px){.kt-inner-column-height-full:not(.kt-has-1-columns) > .wp-block-kadence-column.kadence-column3622_073b2c-2a > .kt-inside-inner-col{flex-direction:column;justify-content:center;}}@media all and (max-width: 1024px){.kadence-column3622_073b2c-2a > .kt-inside-inner-col{flex-direction:column;justify-content:center;align-items:center;}}@media all and (max-width: 767px){.kt-row-column-wrap > .kadence-column3622_073b2c-2a{align-self:center;}.kt-inner-column-height-full:not(.kt-has-1-columns) > .wp-block-kadence-column.kadence-column3622_073b2c-2a{align-self:auto;}.kt-inner-column-height-full:not(.kt-has-1-columns) > .wp-block-kadence-column.kadence-column3622_073b2c-2a > .kt-inside-inner-col{flex-direction:column;justify-content:center;}.kadence-column3622_073b2c-2a > .kt-inside-inner-col{flex-direction:column;justify-content:center;align-items:center;}}<\/style>\n<div class=\"wp-block-kadence-column kadence-column3622_073b2c-2a\"><div class=\"kt-inside-inner-col\"><style>.kb-image3622_384ee1-31.kb-image-is-ratio-size, .kb-image3622_384ee1-31 .kb-image-is-ratio-size{max-width:810px;width:100%;}.wp-block-kadence-column > .kt-inside-inner-col > .kb-image3622_384ee1-31.kb-image-is-ratio-size, .wp-block-kadence-column > .kt-inside-inner-col > .kb-image3622_384ee1-31 .kb-image-is-ratio-size{align-self:unset;}.kb-image3622_384ee1-31{max-width:810px;}.image-is-svg.kb-image3622_384ee1-31{-webkit-flex:0 1 100%;flex:0 1 100%;}.image-is-svg.kb-image3622_384ee1-31 img{width:100%;}.kb-image3622_384ee1-31 .kb-image-has-overlay:after{opacity:0.3;}<\/style>\n<figure class=\"wp-block-kadence-image kb-image3622_384ee1-31 size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"2560\" height=\"1440\" src=\"https:\/\/movementperfected.com\/staging\/2390\/wp-content\/uploads\/2020\/04\/gluteal-lower-hamstring-stretch-scaled.jpg\" alt=\"\" class=\"kb-img wp-image-3625\" srcset=\"https:\/\/movementperfected.com\/staging\/2390\/wp-content\/uploads\/2020\/04\/gluteal-lower-hamstring-stretch-scaled.jpg 2560w, https:\/\/movementperfected.com\/staging\/2390\/wp-content\/uploads\/2020\/04\/gluteal-lower-hamstring-stretch-300x169.jpg 300w, https:\/\/movementperfected.com\/staging\/2390\/wp-content\/uploads\/2020\/04\/gluteal-lower-hamstring-stretch-1024x576.jpg 1024w, https:\/\/movementperfected.com\/staging\/2390\/wp-content\/uploads\/2020\/04\/gluteal-lower-hamstring-stretch-768x432.jpg 768w, https:\/\/movementperfected.com\/staging\/2390\/wp-content\/uploads\/2020\/04\/gluteal-lower-hamstring-stretch-1536x864.jpg 1536w, https:\/\/movementperfected.com\/staging\/2390\/wp-content\/uploads\/2020\/04\/gluteal-lower-hamstring-stretch-2048x1152.jpg 2048w\" sizes=\"auto, (max-width: 2560px) 100vw, 2560px\" \/><figcaption>Glute and lower hamstring stretch<\/figcaption><\/figure>\n<\/div><\/div>\n\n\n<style>.wp-block-kadence-advancedheading.kt-adv-heading3622_073b2c-2a, .wp-block-kadence-advancedheading.kt-adv-heading3622_073b2c-2a[data-kb-block=\"kb-adv-heading3622_073b2c-2a\"]{font-size:16px;font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading3622_073b2c-2a mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading3622_073b2c-2a[data-kb-block=\"kb-adv-heading3622_073b2c-2a\"] mark.kt-highlight{font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.wp-block-kadence-advancedheading.kt-adv-heading3622_073b2c-2a img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading3622_073b2c-2a[data-kb-block=\"kb-adv-heading3622_073b2c-2a\"] img.kb-inline-image{width:150px;vertical-align:baseline;}<\/style>\n<h3 class=\"kt-adv-heading3622_073b2c-2a wp-block-kadence-advancedheading has-theme-palette-10-color has-text-color\" data-kb-block=\"kb-adv-heading3622_073b2c-2a\"><strong><strong>Glute and lower hamstring stretch<\/strong><\/strong><\/h3>\n\n\n<style>.wp-block-kadence-advancedheading.kt-adv-heading3622_073b2c-2a, .wp-block-kadence-advancedheading.kt-adv-heading3622_073b2c-2a[data-kb-block=\"kb-adv-heading3622_073b2c-2a\"]{font-size:16px;font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading3622_073b2c-2a mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading3622_073b2c-2a[data-kb-block=\"kb-adv-heading3622_073b2c-2a\"] mark.kt-highlight{font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.wp-block-kadence-advancedheading.kt-adv-heading3622_073b2c-2a img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading3622_073b2c-2a[data-kb-block=\"kb-adv-heading3622_073b2c-2a\"] img.kb-inline-image{width:150px;vertical-align:baseline;}<\/style>\n<p class=\"kt-adv-heading3622_073b2c-2a wp-block-kadence-advancedheading has-theme-palette-10-color has-text-color\" data-kb-block=\"kb-adv-heading3622_073b2c-2a\"><br>&#8211; Lying on your back with one knee bent.\u00a0 pull one thigh up to chest<br>&#8211; Keep the foot flexed and gradually lift up the lower leg whilst keeping your thigh close to you.\u00a0<br>&#8211; Stretch should be felt in upper thigh and glutes<\/p>\n\n\n<style>.kadence-column3622_e6c295-ef > .kt-inside-inner-col{display:flex;}.kadence-column3622_e6c295-ef > .kt-inside-inner-col{padding-top:var(--global-kb-spacing-md, 2rem);}.kadence-column3622_e6c295-ef > .kt-inside-inner-col,.kadence-column3622_e6c295-ef > .kt-inside-inner-col:before{border-top-left-radius:0px;border-top-right-radius:0px;border-bottom-right-radius:0px;border-bottom-left-radius:0px;}.kadence-column3622_e6c295-ef > .kt-inside-inner-col{column-gap:var(--global-kb-gap-sm, 1rem);}.kadence-column3622_e6c295-ef > .kt-inside-inner-col{flex-direction:column;justify-content:center;align-items:center;}.kadence-column3622_e6c295-ef > .kt-inside-inner-col > .kb-image-is-ratio-size{align-self:stretch;}.kadence-column3622_e6c295-ef > .kt-inside-inner-col > .wp-block-kadence-advancedgallery{align-self:stretch;}.kadence-column3622_e6c295-ef > .kt-inside-inner-col > .aligncenter{width:100%;}.kt-row-column-wrap > .kadence-column3622_e6c295-ef{align-self:center;}.kt-inner-column-height-full:not(.kt-has-1-columns) > .wp-block-kadence-column.kadence-column3622_e6c295-ef{align-self:auto;}.kt-inner-column-height-full:not(.kt-has-1-columns) > .wp-block-kadence-column.kadence-column3622_e6c295-ef > .kt-inside-inner-col{flex-direction:column;justify-content:center;}.kadence-column3622_e6c295-ef > .kt-inside-inner-col:before{opacity:0.3;}.kadence-column3622_e6c295-ef{position:relative;}@media all and (max-width: 1024px){.kt-row-column-wrap > .kadence-column3622_e6c295-ef{align-self:center;}}@media all and (max-width: 1024px){.kt-inner-column-height-full:not(.kt-has-1-columns) > .wp-block-kadence-column.kadence-column3622_e6c295-ef{align-self:auto;}}@media all and (max-width: 1024px){.kt-inner-column-height-full:not(.kt-has-1-columns) > .wp-block-kadence-column.kadence-column3622_e6c295-ef > .kt-inside-inner-col{flex-direction:column;justify-content:center;}}@media all and (max-width: 1024px){.kadence-column3622_e6c295-ef > .kt-inside-inner-col{flex-direction:column;justify-content:center;align-items:center;}}@media all and (max-width: 767px){.kt-row-column-wrap > .kadence-column3622_e6c295-ef{align-self:center;}.kt-inner-column-height-full:not(.kt-has-1-columns) > .wp-block-kadence-column.kadence-column3622_e6c295-ef{align-self:auto;}.kt-inner-column-height-full:not(.kt-has-1-columns) > .wp-block-kadence-column.kadence-column3622_e6c295-ef > .kt-inside-inner-col{flex-direction:column;justify-content:center;}.kadence-column3622_e6c295-ef > .kt-inside-inner-col{flex-direction:column;justify-content:center;align-items:center;}}<\/style>\n<div class=\"wp-block-kadence-column kadence-column3622_e6c295-ef\"><div class=\"kt-inside-inner-col\"><style>.kb-image3622_27b550-b9.kb-image-is-ratio-size, .kb-image3622_27b550-b9 .kb-image-is-ratio-size{max-width:810px;width:100%;}.wp-block-kadence-column > .kt-inside-inner-col > .kb-image3622_27b550-b9.kb-image-is-ratio-size, .wp-block-kadence-column > .kt-inside-inner-col > .kb-image3622_27b550-b9 .kb-image-is-ratio-size{align-self:unset;}.kb-image3622_27b550-b9{max-width:810px;}.image-is-svg.kb-image3622_27b550-b9{-webkit-flex:0 1 100%;flex:0 1 100%;}.image-is-svg.kb-image3622_27b550-b9 img{width:100%;}.kb-image3622_27b550-b9 .kb-image-has-overlay:after{opacity:0.3;}<\/style>\n<figure class=\"wp-block-kadence-image kb-image3622_27b550-b9 size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"2560\" height=\"1440\" src=\"https:\/\/movementperfected.com\/staging\/2390\/wp-content\/uploads\/2020\/04\/Hamsring-Stretch-scaled.jpg\" alt=\"\" class=\"kb-img wp-image-3626\" srcset=\"https:\/\/movementperfected.com\/staging\/2390\/wp-content\/uploads\/2020\/04\/Hamsring-Stretch-scaled.jpg 2560w, https:\/\/movementperfected.com\/staging\/2390\/wp-content\/uploads\/2020\/04\/Hamsring-Stretch-300x169.jpg 300w, https:\/\/movementperfected.com\/staging\/2390\/wp-content\/uploads\/2020\/04\/Hamsring-Stretch-1024x576.jpg 1024w, https:\/\/movementperfected.com\/staging\/2390\/wp-content\/uploads\/2020\/04\/Hamsring-Stretch-768x432.jpg 768w, https:\/\/movementperfected.com\/staging\/2390\/wp-content\/uploads\/2020\/04\/Hamsring-Stretch-1536x864.jpg 1536w, https:\/\/movementperfected.com\/staging\/2390\/wp-content\/uploads\/2020\/04\/Hamsring-Stretch-2048x1152.jpg 2048w\" sizes=\"auto, (max-width: 2560px) 100vw, 2560px\" \/><figcaption>Hamstring stretch<\/figcaption><\/figure>\n<\/div><\/div>\n\n\n<style>.wp-block-kadence-advancedheading.kt-adv-heading3622_e6c295-ef, .wp-block-kadence-advancedheading.kt-adv-heading3622_e6c295-ef[data-kb-block=\"kb-adv-heading3622_e6c295-ef\"]{font-size:16px;font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading3622_e6c295-ef mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading3622_e6c295-ef[data-kb-block=\"kb-adv-heading3622_e6c295-ef\"] mark.kt-highlight{font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.wp-block-kadence-advancedheading.kt-adv-heading3622_e6c295-ef img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading3622_e6c295-ef[data-kb-block=\"kb-adv-heading3622_e6c295-ef\"] img.kb-inline-image{width:150px;vertical-align:baseline;}<\/style>\n<h3 class=\"kt-adv-heading3622_e6c295-ef wp-block-kadence-advancedheading has-theme-palette-10-color has-text-color\" data-kb-block=\"kb-adv-heading3622_e6c295-ef\"><strong>Hamstring stretch<\/strong><\/h3>\n\n\n<style>.wp-block-kadence-advancedheading.kt-adv-heading3622_e6c295-ef, .wp-block-kadence-advancedheading.kt-adv-heading3622_e6c295-ef[data-kb-block=\"kb-adv-heading3622_e6c295-ef\"]{font-size:16px;font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading3622_e6c295-ef mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading3622_e6c295-ef[data-kb-block=\"kb-adv-heading3622_e6c295-ef\"] mark.kt-highlight{font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.wp-block-kadence-advancedheading.kt-adv-heading3622_e6c295-ef img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading3622_e6c295-ef[data-kb-block=\"kb-adv-heading3622_e6c295-ef\"] img.kb-inline-image{width:150px;vertical-align:baseline;}<\/style>\n<p class=\"kt-adv-heading3622_e6c295-ef wp-block-kadence-advancedheading has-theme-palette-10-color has-text-color\" data-kb-block=\"kb-adv-heading3622_e6c295-ef\"><br>&#8211; Following on from above<br>&#8211; Straighten out your leg\u00a0<br>&#8211; Flexing your foot towards you\u00a0<br>&#8211; Gently pull the leg towards you until you feel a stretch in the back of the leg<br>&#8211; Keep your other leg bent to support you.\u00a0<\/p>\n\n\n<style>.kadence-column3622_4805d5-0c > .kt-inside-inner-col{display:flex;}.kadence-column3622_4805d5-0c > .kt-inside-inner-col,.kadence-column3622_4805d5-0c > .kt-inside-inner-col:before{border-top-left-radius:0px;border-top-right-radius:0px;border-bottom-right-radius:0px;border-bottom-left-radius:0px;}.kadence-column3622_4805d5-0c > .kt-inside-inner-col{column-gap:var(--global-kb-gap-sm, 1rem);}.kadence-column3622_4805d5-0c > .kt-inside-inner-col{flex-direction:column;justify-content:center;align-items:center;}.kadence-column3622_4805d5-0c > .kt-inside-inner-col > .kb-image-is-ratio-size{align-self:stretch;}.kadence-column3622_4805d5-0c > .kt-inside-inner-col > .wp-block-kadence-advancedgallery{align-self:stretch;}.kadence-column3622_4805d5-0c > .kt-inside-inner-col > .aligncenter{width:100%;}.kt-row-column-wrap > .kadence-column3622_4805d5-0c{align-self:center;}.kt-inner-column-height-full:not(.kt-has-1-columns) > .wp-block-kadence-column.kadence-column3622_4805d5-0c{align-self:auto;}.kt-inner-column-height-full:not(.kt-has-1-columns) > .wp-block-kadence-column.kadence-column3622_4805d5-0c > .kt-inside-inner-col{flex-direction:column;justify-content:center;}.kadence-column3622_4805d5-0c > .kt-inside-inner-col:before{opacity:0.3;}.kadence-column3622_4805d5-0c{position:relative;}@media all and (max-width: 1024px){.kt-row-column-wrap > .kadence-column3622_4805d5-0c{align-self:center;}}@media all and (max-width: 1024px){.kt-inner-column-height-full:not(.kt-has-1-columns) > .wp-block-kadence-column.kadence-column3622_4805d5-0c{align-self:auto;}}@media all and (max-width: 1024px){.kt-inner-column-height-full:not(.kt-has-1-columns) > .wp-block-kadence-column.kadence-column3622_4805d5-0c > .kt-inside-inner-col{flex-direction:column;justify-content:center;}}@media all and (max-width: 1024px){.kadence-column3622_4805d5-0c > .kt-inside-inner-col{flex-direction:column;justify-content:center;align-items:center;}}@media all and (max-width: 767px){.kt-row-column-wrap > .kadence-column3622_4805d5-0c{align-self:center;}.kt-inner-column-height-full:not(.kt-has-1-columns) > .wp-block-kadence-column.kadence-column3622_4805d5-0c{align-self:auto;}.kt-inner-column-height-full:not(.kt-has-1-columns) > .wp-block-kadence-column.kadence-column3622_4805d5-0c > .kt-inside-inner-col{flex-direction:column;justify-content:center;}.kadence-column3622_4805d5-0c > .kt-inside-inner-col{flex-direction:column;justify-content:center;align-items:center;}}<\/style>\n<div class=\"wp-block-kadence-column kadence-column3622_4805d5-0c\"><div class=\"kt-inside-inner-col\"><style>.kb-image3622_119f84-27.kb-image-is-ratio-size, .kb-image3622_119f84-27 .kb-image-is-ratio-size{max-width:810px;width:100%;}.wp-block-kadence-column > .kt-inside-inner-col > .kb-image3622_119f84-27.kb-image-is-ratio-size, .wp-block-kadence-column > .kt-inside-inner-col > .kb-image3622_119f84-27 .kb-image-is-ratio-size{align-self:unset;}.kb-image3622_119f84-27{max-width:810px;}.image-is-svg.kb-image3622_119f84-27{-webkit-flex:0 1 100%;flex:0 1 100%;}.image-is-svg.kb-image3622_119f84-27 img{width:100%;}.kb-image3622_119f84-27 .kb-image-has-overlay:after{opacity:0.3;}<\/style>\n<figure class=\"wp-block-kadence-image kb-image3622_119f84-27 size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"2560\" height=\"1440\" src=\"https:\/\/movementperfected.com\/staging\/2390\/wp-content\/uploads\/2020\/04\/Piriformis-outer-thigh-stretch-1-scaled.jpg\" alt=\"\" class=\"kb-img wp-image-3633\" srcset=\"https:\/\/movementperfected.com\/staging\/2390\/wp-content\/uploads\/2020\/04\/Piriformis-outer-thigh-stretch-1-scaled.jpg 2560w, https:\/\/movementperfected.com\/staging\/2390\/wp-content\/uploads\/2020\/04\/Piriformis-outer-thigh-stretch-1-300x169.jpg 300w, https:\/\/movementperfected.com\/staging\/2390\/wp-content\/uploads\/2020\/04\/Piriformis-outer-thigh-stretch-1-1024x576.jpg 1024w, https:\/\/movementperfected.com\/staging\/2390\/wp-content\/uploads\/2020\/04\/Piriformis-outer-thigh-stretch-1-768x432.jpg 768w, https:\/\/movementperfected.com\/staging\/2390\/wp-content\/uploads\/2020\/04\/Piriformis-outer-thigh-stretch-1-1536x864.jpg 1536w, https:\/\/movementperfected.com\/staging\/2390\/wp-content\/uploads\/2020\/04\/Piriformis-outer-thigh-stretch-1-2048x1152.jpg 2048w\" sizes=\"auto, (max-width: 2560px) 100vw, 2560px\" \/><figcaption>Piriformis\/outer hips stretch<\/figcaption><\/figure>\n<\/div><\/div>\n\n\n<style>.wp-block-kadence-advancedheading.kt-adv-heading3622_4805d5-0c, .wp-block-kadence-advancedheading.kt-adv-heading3622_4805d5-0c[data-kb-block=\"kb-adv-heading3622_4805d5-0c\"]{font-size:16px;font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading3622_4805d5-0c mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading3622_4805d5-0c[data-kb-block=\"kb-adv-heading3622_4805d5-0c\"] mark.kt-highlight{font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.wp-block-kadence-advancedheading.kt-adv-heading3622_4805d5-0c img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading3622_4805d5-0c[data-kb-block=\"kb-adv-heading3622_4805d5-0c\"] img.kb-inline-image{width:150px;vertical-align:baseline;}<\/style>\n<h3 class=\"kt-adv-heading3622_4805d5-0c wp-block-kadence-advancedheading has-theme-palette-10-color has-text-color\" data-kb-block=\"kb-adv-heading3622_4805d5-0c\"><strong><strong><strong>Piriformis\/outer hips stretch<\/strong><\/strong><\/strong><\/h3>\n\n\n<style>.wp-block-kadence-advancedheading.kt-adv-heading3622_4805d5-0c, .wp-block-kadence-advancedheading.kt-adv-heading3622_4805d5-0c[data-kb-block=\"kb-adv-heading3622_4805d5-0c\"]{font-size:16px;font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading3622_4805d5-0c mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading3622_4805d5-0c[data-kb-block=\"kb-adv-heading3622_4805d5-0c\"] mark.kt-highlight{font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.wp-block-kadence-advancedheading.kt-adv-heading3622_4805d5-0c img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading3622_4805d5-0c[data-kb-block=\"kb-adv-heading3622_4805d5-0c\"] img.kb-inline-image{width:150px;vertical-align:baseline;}<\/style>\n<p class=\"kt-adv-heading3622_4805d5-0c wp-block-kadence-advancedheading has-theme-palette-10-color has-text-color\" data-kb-block=\"kb-adv-heading3622_4805d5-0c\"><br>&#8211; Cross your ankle on to the opposite thigh.\u00a0<br>&#8211; Using your hand, slowly push your knee away from you\u00a0<br>&#8211; You will feel the stretch on the outside of your hip.\u00a0<br><strong>&#8211; Adaptation \u2013\u00a0<\/strong>decrease the angle created by the resting leg<\/p>\n\n\n<style>.kadence-column3622_161ad8-47 > .kt-inside-inner-col{display:flex;}.kadence-column3622_161ad8-47 > .kt-inside-inner-col,.kadence-column3622_161ad8-47 > .kt-inside-inner-col:before{border-top-left-radius:0px;border-top-right-radius:0px;border-bottom-right-radius:0px;border-bottom-left-radius:0px;}.kadence-column3622_161ad8-47 > .kt-inside-inner-col{column-gap:var(--global-kb-gap-sm, 1rem);}.kadence-column3622_161ad8-47 > .kt-inside-inner-col{flex-direction:column;justify-content:center;align-items:center;}.kadence-column3622_161ad8-47 > .kt-inside-inner-col > .kb-image-is-ratio-size{align-self:stretch;}.kadence-column3622_161ad8-47 > .kt-inside-inner-col > .wp-block-kadence-advancedgallery{align-self:stretch;}.kadence-column3622_161ad8-47 > .kt-inside-inner-col > .aligncenter{width:100%;}.kt-row-column-wrap > .kadence-column3622_161ad8-47{align-self:center;}.kt-inner-column-height-full:not(.kt-has-1-columns) > .wp-block-kadence-column.kadence-column3622_161ad8-47{align-self:auto;}.kt-inner-column-height-full:not(.kt-has-1-columns) > .wp-block-kadence-column.kadence-column3622_161ad8-47 > .kt-inside-inner-col{flex-direction:column;justify-content:center;}.kadence-column3622_161ad8-47 > .kt-inside-inner-col:before{opacity:0.3;}.kadence-column3622_161ad8-47{position:relative;}@media all and (max-width: 1024px){.kt-row-column-wrap > .kadence-column3622_161ad8-47{align-self:center;}}@media all and (max-width: 1024px){.kt-inner-column-height-full:not(.kt-has-1-columns) > .wp-block-kadence-column.kadence-column3622_161ad8-47{align-self:auto;}}@media all and (max-width: 1024px){.kt-inner-column-height-full:not(.kt-has-1-columns) > .wp-block-kadence-column.kadence-column3622_161ad8-47 > .kt-inside-inner-col{flex-direction:column;justify-content:center;}}@media all and (max-width: 1024px){.kadence-column3622_161ad8-47 > .kt-inside-inner-col{flex-direction:column;justify-content:center;align-items:center;}}@media all and (max-width: 767px){.kt-row-column-wrap > .kadence-column3622_161ad8-47{align-self:center;}.kt-inner-column-height-full:not(.kt-has-1-columns) > .wp-block-kadence-column.kadence-column3622_161ad8-47{align-self:auto;}.kt-inner-column-height-full:not(.kt-has-1-columns) > .wp-block-kadence-column.kadence-column3622_161ad8-47 > .kt-inside-inner-col{flex-direction:column;justify-content:center;}.kadence-column3622_161ad8-47 > .kt-inside-inner-col{flex-direction:column;justify-content:center;align-items:center;}}<\/style>\n<div class=\"wp-block-kadence-column kadence-column3622_161ad8-47\"><div class=\"kt-inside-inner-col\"><style>.kb-image3622_4bcb62-72.kb-image-is-ratio-size, .kb-image3622_4bcb62-72 .kb-image-is-ratio-size{max-width:810px;width:100%;}.wp-block-kadence-column > .kt-inside-inner-col > .kb-image3622_4bcb62-72.kb-image-is-ratio-size, .wp-block-kadence-column > .kt-inside-inner-col > .kb-image3622_4bcb62-72 .kb-image-is-ratio-size{align-self:unset;}.kb-image3622_4bcb62-72{max-width:810px;}.image-is-svg.kb-image3622_4bcb62-72{-webkit-flex:0 1 100%;flex:0 1 100%;}.image-is-svg.kb-image3622_4bcb62-72 img{width:100%;}.kb-image3622_4bcb62-72 .kb-image-has-overlay:after{opacity:0.3;}<\/style>\n<figure class=\"wp-block-kadence-image kb-image3622_4bcb62-72 size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"2560\" height=\"1440\" src=\"https:\/\/movementperfected.com\/staging\/2390\/wp-content\/uploads\/2020\/04\/Adductor-inner-thigh-stretch-scaled.jpg\" alt=\"\" class=\"kb-img wp-image-3623\" srcset=\"https:\/\/movementperfected.com\/staging\/2390\/wp-content\/uploads\/2020\/04\/Adductor-inner-thigh-stretch-scaled.jpg 2560w, https:\/\/movementperfected.com\/staging\/2390\/wp-content\/uploads\/2020\/04\/Adductor-inner-thigh-stretch-300x169.jpg 300w, https:\/\/movementperfected.com\/staging\/2390\/wp-content\/uploads\/2020\/04\/Adductor-inner-thigh-stretch-1024x576.jpg 1024w, https:\/\/movementperfected.com\/staging\/2390\/wp-content\/uploads\/2020\/04\/Adductor-inner-thigh-stretch-768x432.jpg 768w, https:\/\/movementperfected.com\/staging\/2390\/wp-content\/uploads\/2020\/04\/Adductor-inner-thigh-stretch-1536x864.jpg 1536w, https:\/\/movementperfected.com\/staging\/2390\/wp-content\/uploads\/2020\/04\/Adductor-inner-thigh-stretch-2048x1152.jpg 2048w\" sizes=\"auto, (max-width: 2560px) 100vw, 2560px\" \/><figcaption>Adductor\/inner thigh stretch<\/figcaption><\/figure>\n<\/div><\/div>\n\n\n<style>.wp-block-kadence-advancedheading.kt-adv-heading3622_161ad8-47, .wp-block-kadence-advancedheading.kt-adv-heading3622_161ad8-47[data-kb-block=\"kb-adv-heading3622_161ad8-47\"]{font-size:16px;font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading3622_161ad8-47 mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading3622_161ad8-47[data-kb-block=\"kb-adv-heading3622_161ad8-47\"] mark.kt-highlight{font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.wp-block-kadence-advancedheading.kt-adv-heading3622_161ad8-47 img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading3622_161ad8-47[data-kb-block=\"kb-adv-heading3622_161ad8-47\"] img.kb-inline-image{width:150px;vertical-align:baseline;}<\/style>\n<h3 class=\"kt-adv-heading3622_161ad8-47 wp-block-kadence-advancedheading has-theme-palette-10-color has-text-color\" data-kb-block=\"kb-adv-heading3622_161ad8-47\"><strong><strong><strong><strong>Adductor\/inner thigh stretch<\/strong><\/strong><\/strong><\/strong><\/h3>\n\n\n<style>.wp-block-kadence-advancedheading.kt-adv-heading3622_161ad8-47, .wp-block-kadence-advancedheading.kt-adv-heading3622_161ad8-47[data-kb-block=\"kb-adv-heading3622_161ad8-47\"]{font-size:16px;font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading3622_161ad8-47 mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading3622_161ad8-47[data-kb-block=\"kb-adv-heading3622_161ad8-47\"] mark.kt-highlight{font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.wp-block-kadence-advancedheading.kt-adv-heading3622_161ad8-47 img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading3622_161ad8-47[data-kb-block=\"kb-adv-heading3622_161ad8-47\"] img.kb-inline-image{width:150px;vertical-align:baseline;}<\/style>\n<p class=\"kt-adv-heading3622_161ad8-47 wp-block-kadence-advancedheading has-theme-palette-10-color has-text-color\" data-kb-block=\"kb-adv-heading3622_161ad8-47\"><br>&#8211; Sit tall<br>&#8211; Bring soles of feet together and allow knees to drop out to side<br>&#8211; Apply pressure with elbows on knees<br>&#8211;<strong> Adaptation \u2013<\/strong>\u00a0sit on a raised surface.\u00a0<br>&#8211; You will feel the stretch on the inside of your thigh.\u00a0<\/p>\n\n\n<style>.kadence-column3622_efc554-e2 > .kt-inside-inner-col{display:flex;}.kadence-column3622_efc554-e2 > .kt-inside-inner-col,.kadence-column3622_efc554-e2 > .kt-inside-inner-col:before{border-top-left-radius:0px;border-top-right-radius:0px;border-bottom-right-radius:0px;border-bottom-left-radius:0px;}.kadence-column3622_efc554-e2 > .kt-inside-inner-col{column-gap:var(--global-kb-gap-sm, 1rem);}.kadence-column3622_efc554-e2 > .kt-inside-inner-col{flex-direction:column;justify-content:center;align-items:center;}.kadence-column3622_efc554-e2 > .kt-inside-inner-col > .kb-image-is-ratio-size{align-self:stretch;}.kadence-column3622_efc554-e2 > .kt-inside-inner-col > .wp-block-kadence-advancedgallery{align-self:stretch;}.kadence-column3622_efc554-e2 > .kt-inside-inner-col > .aligncenter{width:100%;}.kt-row-column-wrap > .kadence-column3622_efc554-e2{align-self:center;}.kt-inner-column-height-full:not(.kt-has-1-columns) > .wp-block-kadence-column.kadence-column3622_efc554-e2{align-self:auto;}.kt-inner-column-height-full:not(.kt-has-1-columns) > .wp-block-kadence-column.kadence-column3622_efc554-e2 > .kt-inside-inner-col{flex-direction:column;justify-content:center;}.kadence-column3622_efc554-e2 > .kt-inside-inner-col:before{opacity:0.3;}.kadence-column3622_efc554-e2{position:relative;}@media all and (max-width: 1024px){.kt-row-column-wrap > .kadence-column3622_efc554-e2{align-self:center;}}@media all and (max-width: 1024px){.kt-inner-column-height-full:not(.kt-has-1-columns) > .wp-block-kadence-column.kadence-column3622_efc554-e2{align-self:auto;}}@media all and (max-width: 1024px){.kt-inner-column-height-full:not(.kt-has-1-columns) > .wp-block-kadence-column.kadence-column3622_efc554-e2 > .kt-inside-inner-col{flex-direction:column;justify-content:center;}}@media all and (max-width: 1024px){.kadence-column3622_efc554-e2 > .kt-inside-inner-col{flex-direction:column;justify-content:center;align-items:center;}}@media all and (max-width: 767px){.kt-row-column-wrap > .kadence-column3622_efc554-e2{align-self:center;}.kt-inner-column-height-full:not(.kt-has-1-columns) > .wp-block-kadence-column.kadence-column3622_efc554-e2{align-self:auto;}.kt-inner-column-height-full:not(.kt-has-1-columns) > .wp-block-kadence-column.kadence-column3622_efc554-e2 > .kt-inside-inner-col{flex-direction:column;justify-content:center;}.kadence-column3622_efc554-e2 > .kt-inside-inner-col{flex-direction:column;justify-content:center;align-items:center;}}<\/style>\n<div class=\"wp-block-kadence-column kadence-column3622_efc554-e2\"><div class=\"kt-inside-inner-col\"><style>.kb-image3622_d1f730-60.kb-image-is-ratio-size, .kb-image3622_d1f730-60 .kb-image-is-ratio-size{max-width:810px;width:100%;}.wp-block-kadence-column > .kt-inside-inner-col > .kb-image3622_d1f730-60.kb-image-is-ratio-size, .wp-block-kadence-column > .kt-inside-inner-col > .kb-image3622_d1f730-60 .kb-image-is-ratio-size{align-self:unset;}.kb-image3622_d1f730-60{max-width:810px;}.image-is-svg.kb-image3622_d1f730-60{-webkit-flex:0 1 100%;flex:0 1 100%;}.image-is-svg.kb-image3622_d1f730-60 img{width:100%;}.kb-image3622_d1f730-60 .kb-image-has-overlay:after{opacity:0.3;}<\/style>\n<figure class=\"wp-block-kadence-image kb-image3622_d1f730-60 size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"2560\" height=\"1440\" src=\"https:\/\/movementperfected.com\/staging\/2390\/wp-content\/uploads\/2020\/04\/Poas-hip-flexor-stretch-scaled.jpg\" alt=\"\" class=\"kb-img wp-image-3634\" srcset=\"https:\/\/movementperfected.com\/staging\/2390\/wp-content\/uploads\/2020\/04\/Poas-hip-flexor-stretch-scaled.jpg 2560w, https:\/\/movementperfected.com\/staging\/2390\/wp-content\/uploads\/2020\/04\/Poas-hip-flexor-stretch-300x169.jpg 300w, https:\/\/movementperfected.com\/staging\/2390\/wp-content\/uploads\/2020\/04\/Poas-hip-flexor-stretch-1024x576.jpg 1024w, https:\/\/movementperfected.com\/staging\/2390\/wp-content\/uploads\/2020\/04\/Poas-hip-flexor-stretch-768x432.jpg 768w, https:\/\/movementperfected.com\/staging\/2390\/wp-content\/uploads\/2020\/04\/Poas-hip-flexor-stretch-1536x864.jpg 1536w, https:\/\/movementperfected.com\/staging\/2390\/wp-content\/uploads\/2020\/04\/Poas-hip-flexor-stretch-2048x1152.jpg 2048w\" sizes=\"auto, (max-width: 2560px) 100vw, 2560px\" \/><figcaption>Psoas\/hip flexor stretch<strong> <\/strong><\/figcaption><\/figure>\n<\/div><\/div>\n\n\n<style>.wp-block-kadence-advancedheading.kt-adv-heading3622_efc554-e2, .wp-block-kadence-advancedheading.kt-adv-heading3622_efc554-e2[data-kb-block=\"kb-adv-heading3622_efc554-e2\"]{font-size:16px;font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading3622_efc554-e2 mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading3622_efc554-e2[data-kb-block=\"kb-adv-heading3622_efc554-e2\"] mark.kt-highlight{font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.wp-block-kadence-advancedheading.kt-adv-heading3622_efc554-e2 img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading3622_efc554-e2[data-kb-block=\"kb-adv-heading3622_efc554-e2\"] img.kb-inline-image{width:150px;vertical-align:baseline;}<\/style>\n<h3 class=\"kt-adv-heading3622_efc554-e2 wp-block-kadence-advancedheading has-theme-palette-10-color has-text-color\" data-kb-block=\"kb-adv-heading3622_efc554-e2\"><strong><strong><strong><strong><strong>Psoas\/hip flexor stretch<\/strong><\/strong><\/strong><\/strong><\/strong><\/h3>\n\n\n<style>.wp-block-kadence-advancedheading.kt-adv-heading3622_efc554-e2, .wp-block-kadence-advancedheading.kt-adv-heading3622_efc554-e2[data-kb-block=\"kb-adv-heading3622_efc554-e2\"]{font-size:16px;font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading3622_efc554-e2 mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading3622_efc554-e2[data-kb-block=\"kb-adv-heading3622_efc554-e2\"] mark.kt-highlight{font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.wp-block-kadence-advancedheading.kt-adv-heading3622_efc554-e2 img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading3622_efc554-e2[data-kb-block=\"kb-adv-heading3622_efc554-e2\"] img.kb-inline-image{width:150px;vertical-align:baseline;}<\/style>\n<p class=\"kt-adv-heading3622_efc554-e2 wp-block-kadence-advancedheading has-theme-palette-10-color has-text-color\" data-kb-block=\"kb-adv-heading3622_efc554-e2\"><br>-Place one knee back, foot flat on the floor\u00a0<br>&#8211; Keep hips square\u00a0<br>&#8211; Lunge forward, squeeze glutes and lean back slightly<br>&#8211; Push your back foot into the floor<br>&#8211; You will feel stretch in front of hip and thigh<\/p>\n\n\n<style>.kadence-column3622_19b7fb-03 > .kt-inside-inner-col{display:flex;}.kadence-column3622_19b7fb-03 > .kt-inside-inner-col,.kadence-column3622_19b7fb-03 > .kt-inside-inner-col:before{border-top-left-radius:0px;border-top-right-radius:0px;border-bottom-right-radius:0px;border-bottom-left-radius:0px;}.kadence-column3622_19b7fb-03 > .kt-inside-inner-col{column-gap:var(--global-kb-gap-sm, 1rem);}.kadence-column3622_19b7fb-03 > .kt-inside-inner-col{flex-direction:column;justify-content:center;align-items:center;}.kadence-column3622_19b7fb-03 > .kt-inside-inner-col > .kb-image-is-ratio-size{align-self:stretch;}.kadence-column3622_19b7fb-03 > .kt-inside-inner-col > .wp-block-kadence-advancedgallery{align-self:stretch;}.kadence-column3622_19b7fb-03 > .kt-inside-inner-col > .aligncenter{width:100%;}.kt-row-column-wrap > .kadence-column3622_19b7fb-03{align-self:center;}.kt-inner-column-height-full:not(.kt-has-1-columns) > .wp-block-kadence-column.kadence-column3622_19b7fb-03{align-self:auto;}.kt-inner-column-height-full:not(.kt-has-1-columns) > .wp-block-kadence-column.kadence-column3622_19b7fb-03 > .kt-inside-inner-col{flex-direction:column;justify-content:center;}.kadence-column3622_19b7fb-03 > .kt-inside-inner-col:before{opacity:0.3;}.kadence-column3622_19b7fb-03{position:relative;}@media all and (max-width: 1024px){.kt-row-column-wrap > .kadence-column3622_19b7fb-03{align-self:center;}}@media all and (max-width: 1024px){.kt-inner-column-height-full:not(.kt-has-1-columns) > .wp-block-kadence-column.kadence-column3622_19b7fb-03{align-self:auto;}}@media all and (max-width: 1024px){.kt-inner-column-height-full:not(.kt-has-1-columns) > .wp-block-kadence-column.kadence-column3622_19b7fb-03 > .kt-inside-inner-col{flex-direction:column;justify-content:center;}}@media all and (max-width: 1024px){.kadence-column3622_19b7fb-03 > .kt-inside-inner-col{flex-direction:column;justify-content:center;align-items:center;}}@media all and (max-width: 767px){.kt-row-column-wrap > .kadence-column3622_19b7fb-03{align-self:center;}.kt-inner-column-height-full:not(.kt-has-1-columns) > .wp-block-kadence-column.kadence-column3622_19b7fb-03{align-self:auto;}.kt-inner-column-height-full:not(.kt-has-1-columns) > .wp-block-kadence-column.kadence-column3622_19b7fb-03 > .kt-inside-inner-col{flex-direction:column;justify-content:center;}.kadence-column3622_19b7fb-03 > .kt-inside-inner-col{flex-direction:column;justify-content:center;align-items:center;}}<\/style>\n<div class=\"wp-block-kadence-column kadence-column3622_19b7fb-03\"><div class=\"kt-inside-inner-col\"><style>.kb-image3622_1c56a3-3e.kb-image-is-ratio-size, .kb-image3622_1c56a3-3e .kb-image-is-ratio-size{max-width:810px;width:100%;}.wp-block-kadence-column > .kt-inside-inner-col > .kb-image3622_1c56a3-3e.kb-image-is-ratio-size, .wp-block-kadence-column > .kt-inside-inner-col > .kb-image3622_1c56a3-3e .kb-image-is-ratio-size{align-self:unset;}.kb-image3622_1c56a3-3e{max-width:810px;}.image-is-svg.kb-image3622_1c56a3-3e{-webkit-flex:0 1 100%;flex:0 1 100%;}.image-is-svg.kb-image3622_1c56a3-3e img{width:100%;}.kb-image3622_1c56a3-3e .kb-image-has-overlay:after{opacity:0.3;}<\/style>\n<figure class=\"wp-block-kadence-image kb-image3622_1c56a3-3e size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"2560\" height=\"1440\" src=\"https:\/\/movementperfected.com\/staging\/2390\/wp-content\/uploads\/2020\/04\/Lower-back-and-chest-stretch-1-scaled.jpg\" alt=\"\" class=\"kb-img wp-image-3635\" srcset=\"https:\/\/movementperfected.com\/staging\/2390\/wp-content\/uploads\/2020\/04\/Lower-back-and-chest-stretch-1-scaled.jpg 2560w, https:\/\/movementperfected.com\/staging\/2390\/wp-content\/uploads\/2020\/04\/Lower-back-and-chest-stretch-1-300x169.jpg 300w, https:\/\/movementperfected.com\/staging\/2390\/wp-content\/uploads\/2020\/04\/Lower-back-and-chest-stretch-1-1024x576.jpg 1024w, https:\/\/movementperfected.com\/staging\/2390\/wp-content\/uploads\/2020\/04\/Lower-back-and-chest-stretch-1-768x432.jpg 768w, https:\/\/movementperfected.com\/staging\/2390\/wp-content\/uploads\/2020\/04\/Lower-back-and-chest-stretch-1-1536x864.jpg 1536w, https:\/\/movementperfected.com\/staging\/2390\/wp-content\/uploads\/2020\/04\/Lower-back-and-chest-stretch-1-2048x1152.jpg 2048w\" sizes=\"auto, (max-width: 2560px) 100vw, 2560px\" \/><figcaption>Lower back stretch<\/figcaption><\/figure>\n<\/div><\/div>\n\n\n<style>.wp-block-kadence-advancedheading.kt-adv-heading3622_f5c3e7-69, .wp-block-kadence-advancedheading.kt-adv-heading3622_f5c3e7-69[data-kb-block=\"kb-adv-heading3622_f5c3e7-69\"]{font-size:16px;font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading3622_f5c3e7-69 mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading3622_f5c3e7-69[data-kb-block=\"kb-adv-heading3622_f5c3e7-69\"] mark.kt-highlight{font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.wp-block-kadence-advancedheading.kt-adv-heading3622_f5c3e7-69 img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading3622_f5c3e7-69[data-kb-block=\"kb-adv-heading3622_f5c3e7-69\"] img.kb-inline-image{width:150px;vertical-align:baseline;}<\/style>\n<h3 class=\"kt-adv-heading3622_f5c3e7-69 wp-block-kadence-advancedheading has-theme-palette-10-color has-text-color\" data-kb-block=\"kb-adv-heading3622_f5c3e7-69\"><strong><strong><strong><strong><strong><strong>Lower back stretch<\/strong><\/strong><\/strong><\/strong><\/strong><\/strong><\/h3>\n\n\n<style>.wp-block-kadence-advancedheading.kt-adv-heading3622_19b7fb-03, .wp-block-kadence-advancedheading.kt-adv-heading3622_19b7fb-03[data-kb-block=\"kb-adv-heading3622_19b7fb-03\"]{font-size:16px;font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading3622_19b7fb-03 mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading3622_19b7fb-03[data-kb-block=\"kb-adv-heading3622_19b7fb-03\"] mark.kt-highlight{font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.wp-block-kadence-advancedheading.kt-adv-heading3622_19b7fb-03 img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading3622_19b7fb-03[data-kb-block=\"kb-adv-heading3622_19b7fb-03\"] img.kb-inline-image{width:150px;vertical-align:baseline;}<\/style>\n<p class=\"kt-adv-heading3622_19b7fb-03 wp-block-kadence-advancedheading has-theme-palette-10-color has-text-color\" data-kb-block=\"kb-adv-heading3622_19b7fb-03\"><br>-Lying on back with knees bent<br>&#8211; hug your knees into your chest<br>&#8211; Rock gently back and forth.\u00a0<\/p>\n\n\n<style>.kadence-column3622_d5ac95-5e > .kt-inside-inner-col{display:flex;}.kadence-column3622_d5ac95-5e > .kt-inside-inner-col,.kadence-column3622_d5ac95-5e > .kt-inside-inner-col:before{border-top-left-radius:0px;border-top-right-radius:0px;border-bottom-right-radius:0px;border-bottom-left-radius:0px;}.kadence-column3622_d5ac95-5e > .kt-inside-inner-col{column-gap:var(--global-kb-gap-sm, 1rem);}.kadence-column3622_d5ac95-5e > .kt-inside-inner-col{flex-direction:column;justify-content:center;align-items:center;}.kadence-column3622_d5ac95-5e > .kt-inside-inner-col > .kb-image-is-ratio-size{align-self:stretch;}.kadence-column3622_d5ac95-5e > .kt-inside-inner-col > .wp-block-kadence-advancedgallery{align-self:stretch;}.kadence-column3622_d5ac95-5e > .kt-inside-inner-col > .aligncenter{width:100%;}.kt-row-column-wrap > .kadence-column3622_d5ac95-5e{align-self:center;}.kt-inner-column-height-full:not(.kt-has-1-columns) > .wp-block-kadence-column.kadence-column3622_d5ac95-5e{align-self:auto;}.kt-inner-column-height-full:not(.kt-has-1-columns) > .wp-block-kadence-column.kadence-column3622_d5ac95-5e > .kt-inside-inner-col{flex-direction:column;justify-content:center;}.kadence-column3622_d5ac95-5e > .kt-inside-inner-col:before{opacity:0.3;}.kadence-column3622_d5ac95-5e{position:relative;}@media all and (max-width: 1024px){.kt-row-column-wrap > .kadence-column3622_d5ac95-5e{align-self:center;}}@media all and (max-width: 1024px){.kt-inner-column-height-full:not(.kt-has-1-columns) > .wp-block-kadence-column.kadence-column3622_d5ac95-5e{align-self:auto;}}@media all and (max-width: 1024px){.kt-inner-column-height-full:not(.kt-has-1-columns) > .wp-block-kadence-column.kadence-column3622_d5ac95-5e > .kt-inside-inner-col{flex-direction:column;justify-content:center;}}@media all and (max-width: 1024px){.kadence-column3622_d5ac95-5e > .kt-inside-inner-col{flex-direction:column;justify-content:center;align-items:center;}}@media all and (max-width: 767px){.kt-row-column-wrap > .kadence-column3622_d5ac95-5e{align-self:center;}.kt-inner-column-height-full:not(.kt-has-1-columns) > .wp-block-kadence-column.kadence-column3622_d5ac95-5e{align-self:auto;}.kt-inner-column-height-full:not(.kt-has-1-columns) > .wp-block-kadence-column.kadence-column3622_d5ac95-5e > .kt-inside-inner-col{flex-direction:column;justify-content:center;}.kadence-column3622_d5ac95-5e > .kt-inside-inner-col{flex-direction:column;justify-content:center;align-items:center;}}<\/style>\n<div class=\"wp-block-kadence-column kadence-column3622_d5ac95-5e\"><div class=\"kt-inside-inner-col\"><style>.kb-image3622_6f63f8-c4.kb-image-is-ratio-size, .kb-image3622_6f63f8-c4 .kb-image-is-ratio-size{max-width:810px;width:100%;}.wp-block-kadence-column > .kt-inside-inner-col > .kb-image3622_6f63f8-c4.kb-image-is-ratio-size, .wp-block-kadence-column > .kt-inside-inner-col > .kb-image3622_6f63f8-c4 .kb-image-is-ratio-size{align-self:unset;}.kb-image3622_6f63f8-c4{max-width:810px;}.image-is-svg.kb-image3622_6f63f8-c4{-webkit-flex:0 1 100%;flex:0 1 100%;}.image-is-svg.kb-image3622_6f63f8-c4 img{width:100%;}.kb-image3622_6f63f8-c4 .kb-image-has-overlay:after{opacity:0.3;}<\/style>\n<figure class=\"wp-block-kadence-image kb-image3622_6f63f8-c4 size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"2560\" height=\"1440\" src=\"https:\/\/movementperfected.com\/staging\/2390\/wp-content\/uploads\/2020\/04\/upper-back-and-relaxation-pose-scaled.jpg\" alt=\"\" class=\"kb-img wp-image-3636\" srcset=\"https:\/\/movementperfected.com\/staging\/2390\/wp-content\/uploads\/2020\/04\/upper-back-and-relaxation-pose-scaled.jpg 2560w, https:\/\/movementperfected.com\/staging\/2390\/wp-content\/uploads\/2020\/04\/upper-back-and-relaxation-pose-300x169.jpg 300w, https:\/\/movementperfected.com\/staging\/2390\/wp-content\/uploads\/2020\/04\/upper-back-and-relaxation-pose-1024x576.jpg 1024w, https:\/\/movementperfected.com\/staging\/2390\/wp-content\/uploads\/2020\/04\/upper-back-and-relaxation-pose-768x432.jpg 768w, https:\/\/movementperfected.com\/staging\/2390\/wp-content\/uploads\/2020\/04\/upper-back-and-relaxation-pose-1536x864.jpg 1536w, https:\/\/movementperfected.com\/staging\/2390\/wp-content\/uploads\/2020\/04\/upper-back-and-relaxation-pose-2048x1152.jpg 2048w\" sizes=\"auto, (max-width: 2560px) 100vw, 2560px\" \/><figcaption>Upper back and relaxation pose<\/figcaption><\/figure>\n<\/div><\/div>\n\n\n<style>.wp-block-kadence-advancedheading.kt-adv-heading3622_4e999b-cc7, .wp-block-kadence-advancedheading.kt-adv-heading3622_4e999b-cc7[data-kb-block=\"kb-adv-heading3622_4e999b-cc7\"]{font-size:16px;font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading3622_4e999b-cc7 mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading3622_4e999b-cc7[data-kb-block=\"kb-adv-heading3622_4e999b-cc7\"] mark.kt-highlight{font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.wp-block-kadence-advancedheading.kt-adv-heading3622_4e999b-cc7 img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading3622_4e999b-cc7[data-kb-block=\"kb-adv-heading3622_4e999b-cc7\"] img.kb-inline-image{width:150px;vertical-align:baseline;}<\/style>\n<h3 class=\"kt-adv-heading3622_4e999b-cc7 wp-block-kadence-advancedheading has-theme-palette-10-color has-text-color\" data-kb-block=\"kb-adv-heading3622_4e999b-cc7\"><strong><strong><strong><strong><strong><strong><strong>Upper back and relaxation pose<\/strong><\/strong><\/strong><\/strong><\/strong><\/strong><\/strong><\/h3>\n\n\n<style>.wp-block-kadence-advancedheading.kt-adv-heading3622_efc554-e28, .wp-block-kadence-advancedheading.kt-adv-heading3622_efc554-e28[data-kb-block=\"kb-adv-heading3622_efc554-e28\"]{font-size:16px;font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading3622_efc554-e28 mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading3622_efc554-e28[data-kb-block=\"kb-adv-heading3622_efc554-e28\"] mark.kt-highlight{font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.wp-block-kadence-advancedheading.kt-adv-heading3622_efc554-e28 img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading3622_efc554-e28[data-kb-block=\"kb-adv-heading3622_efc554-e28\"] img.kb-inline-image{width:150px;vertical-align:baseline;}<\/style>\n<p class=\"kt-adv-heading3622_efc554-e28 wp-block-kadence-advancedheading has-theme-palette-10-color has-text-color\" data-kb-block=\"kb-adv-heading3622_efc554-e28\"><br>&#8211; Kneeling, hands-on floor out in front<br>&#8211; Knees out to the side<br>&#8211; Reach forwards creating as much length through the spine as possible.\u00a0<br><strong>&#8211; Adaptation\u00a0<\/strong>place a pillow between your knees and hips to sit on.\u00a0<\/p>\n<\/div><\/div>\n<\/div><\/div>\n\n<\/div><\/div>","protected":false},"excerpt":{"rendered":"<p>4 Top Benefits of Stretching 1, Reduces muscle tension and helps relaxation, through improved circulation and oxygen exchange.\u00a02. It improves ease of movement, which in turn helps improve coordination through the range.3. Injury prevention, begin more supple, helps your body adapt to loads.4. It helps produce smooth muscle contraction. And because of the above, it&#8230;<\/p>\n","protected":false},"author":2,"featured_media":3633,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"nf_dc_page":"","_kadence_starter_templates_imported_post":false,"_kad_post_transparent":"","_kad_post_title":"","_kad_post_layout":"","_kad_post_sidebar_id":"","_kad_post_content_style":"","_kad_post_vertical_padding":"","_kad_post_feature":"","_kad_post_feature_position":"","_kad_post_header":false,"_kad_post_footer":false,"_kad_post_classname":"","footnotes":""},"categories":[3896,356],"tags":[],"class_list":["post-3622","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","category-running-clinic"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v26.8 (Yoast SEO v27.3) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Runners Stretching, why and how? - Movement Perfected<\/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:\/\/movementperfected.com\/staging\/2390\/runners-stretching-why-and-how\/\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:title\" content=\"Runners Stretching, why and how? - Movement Perfected\" \/>\n<meta name=\"twitter:description\" content=\"4 Top Benefits of Stretching 1, Reduces muscle tension and helps relaxation, through improved circulation and oxygen exchange.\u00a02. It improves ease of movement, which in turn helps improve coordination through the range.3. Injury prevention, begin more supple, helps your body adapt to loads.4. It helps produce smooth muscle contraction. And because of the above, it...\" \/>\n<meta name=\"twitter:image\" content=\"https:\/\/movementperfected.com\/staging\/2390\/wp-content\/uploads\/2020\/04\/Piriformis-outer-thigh-stretch-1-scaled.jpg\" \/>\n<meta name=\"twitter:creator\" content=\"@M_perfected\" \/>\n<meta name=\"twitter:site\" content=\"@mperfected\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Christopher Pettit\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"5 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/movementperfected.com\\\/staging\\\/2390\\\/runners-stretching-why-and-how\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/movementperfected.com\\\/staging\\\/2390\\\/runners-stretching-why-and-how\\\/\"},\"author\":{\"name\":\"Christopher Pettit\",\"@id\":\"http:\\\/\\\/www.movementperfected.com\\\/#\\\/schema\\\/person\\\/34c7e3bbac400432065dca542a8c1c8c\"},\"headline\":\"Runners Stretching, why and how?\",\"datePublished\":\"2020-04-28T10:18:31+00:00\",\"dateModified\":\"2026-02-12T10:51:34+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/movementperfected.com\\\/staging\\\/2390\\\/runners-stretching-why-and-how\\\/\"},\"wordCount\":617,\"commentCount\":0,\"publisher\":{\"@id\":\"http:\\\/\\\/www.movementperfected.com\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/movementperfected.com\\\/staging\\\/2390\\\/runners-stretching-why-and-how\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/movementperfected.com\\\/staging\\\/2390\\\/wp-content\\\/uploads\\\/2020\\\/04\\\/Piriformis-outer-thigh-stretch-1-scaled.jpg\",\"articleSection\":[\"BLOG\",\"Running Clinic\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\\\/\\\/movementperfected.com\\\/staging\\\/2390\\\/runners-stretching-why-and-how\\\/#respond\"]}],\"copyrightYear\":\"2020\",\"copyrightHolder\":{\"@id\":\"https:\\\/\\\/movementperfected.com\\\/staging\\\/2390\\\/#organization\"}},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/movementperfected.com\\\/staging\\\/2390\\\/runners-stretching-why-and-how\\\/\",\"url\":\"https:\\\/\\\/movementperfected.com\\\/staging\\\/2390\\\/runners-stretching-why-and-how\\\/\",\"name\":\"Runners Stretching, why and how? - Movement Perfected\",\"isPartOf\":{\"@id\":\"http:\\\/\\\/www.movementperfected.com\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/movementperfected.com\\\/staging\\\/2390\\\/runners-stretching-why-and-how\\\/#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/movementperfected.com\\\/staging\\\/2390\\\/runners-stretching-why-and-how\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/movementperfected.com\\\/staging\\\/2390\\\/wp-content\\\/uploads\\\/2020\\\/04\\\/Piriformis-outer-thigh-stretch-1-scaled.jpg\",\"datePublished\":\"2020-04-28T10:18:31+00:00\",\"dateModified\":\"2026-02-12T10:51:34+00:00\",\"breadcrumb\":{\"@id\":\"https:\\\/\\\/movementperfected.com\\\/staging\\\/2390\\\/runners-stretching-why-and-how\\\/#breadcrumb\"},\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\\\/\\\/movementperfected.com\\\/staging\\\/2390\\\/runners-stretching-why-and-how\\\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\\\/\\\/movementperfected.com\\\/staging\\\/2390\\\/runners-stretching-why-and-how\\\/#primaryimage\",\"url\":\"https:\\\/\\\/movementperfected.com\\\/staging\\\/2390\\\/wp-content\\\/uploads\\\/2020\\\/04\\\/Piriformis-outer-thigh-stretch-1-scaled.jpg\",\"contentUrl\":\"https:\\\/\\\/movementperfected.com\\\/staging\\\/2390\\\/wp-content\\\/uploads\\\/2020\\\/04\\\/Piriformis-outer-thigh-stretch-1-scaled.jpg\",\"width\":2560,\"height\":1440,\"caption\":\"Elinor East, Physiotherapy Movement Perfected\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\\\/\\\/movementperfected.com\\\/staging\\\/2390\\\/runners-stretching-why-and-how\\\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\\\/\\\/movementperfected.com\\\/staging\\\/2390\\\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Runners Stretching, why and how?\"}]},{\"@type\":\"WebSite\",\"@id\":\"http:\\\/\\\/www.movementperfected.com\\\/#website\",\"url\":\"http:\\\/\\\/www.movementperfected.com\\\/\",\"name\":\"Movement Perfected\",\"description\":\"Physiotherapy, Pilates and Personal Training Team\",\"publisher\":{\"@id\":\"http:\\\/\\\/www.movementperfected.com\\\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"http:\\\/\\\/www.movementperfected.com\\\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-GB\"},{\"@type\":\"Organization\",\"@id\":\"http:\\\/\\\/www.movementperfected.com\\\/#organization\",\"name\":\"Movement Perfected\",\"url\":\"http:\\\/\\\/www.movementperfected.com\\\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"http:\\\/\\\/www.movementperfected.com\\\/#\\\/schema\\\/logo\\\/image\\\/\",\"url\":\"https:\\\/\\\/movementperfected.com\\\/staging\\\/2390\\\/wp-content\\\/uploads\\\/2026\\\/01\\\/logo.jpg\",\"contentUrl\":\"https:\\\/\\\/movementperfected.com\\\/staging\\\/2390\\\/wp-content\\\/uploads\\\/2026\\\/01\\\/logo.jpg\",\"width\":400,\"height\":400,\"caption\":\"Movement Perfected\"},\"image\":{\"@id\":\"http:\\\/\\\/www.movementperfected.com\\\/#\\\/schema\\\/logo\\\/image\\\/\"},\"sameAs\":[\"https:\\\/\\\/www.facebook.com\\\/movementperfectedmoorgate\\\/\",\"https:\\\/\\\/x.com\\\/mperfected\",\"https:\\\/\\\/www.facebook.com\\\/MovementPerfected\\\/\",\"https:\\\/\\\/www.instagram.com\\\/movement_perfected\\\/\",\"https:\\\/\\\/www.linkedin.com\\\/company\\\/11935226\\\/\"]},{\"@type\":\"Person\",\"@id\":\"http:\\\/\\\/www.movementperfected.com\\\/#\\\/schema\\\/person\\\/34c7e3bbac400432065dca542a8c1c8c\",\"name\":\"Christopher Pettit\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/a4e02824548cd9dbd307c73d23af20bf9c077d457ec85e205f10872fbfe1d829?s=96&d=mm&r=g\",\"url\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/a4e02824548cd9dbd307c73d23af20bf9c077d457ec85e205f10872fbfe1d829?s=96&d=mm&r=g\",\"contentUrl\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/a4e02824548cd9dbd307c73d23af20bf9c077d457ec85e205f10872fbfe1d829?s=96&d=mm&r=g\",\"caption\":\"Christopher Pettit\"},\"description\":\"Exercise and Sport Scientist Physiotherapist Researcher and writer Founder of Movement Perfected 'I enjoy helping people move in the best way for their bodies. If you feel good in your body you will feel good in your mind. Helping you make the most of every day,'\",\"sameAs\":[\"http:\\\/\\\/itfccp96944.wpengine.com\",\"chris\",\"https:\\\/\\\/x.com\\\/M_perfected\"],\"url\":\"https:\\\/\\\/movementperfected.com\\\/staging\\\/2390\\\/author\\\/itfccp96944\\\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Runners Stretching, why and how? - Movement Perfected","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:\/\/movementperfected.com\/staging\/2390\/runners-stretching-why-and-how\/","twitter_card":"summary_large_image","twitter_title":"Runners Stretching, why and how? - Movement Perfected","twitter_description":"4 Top Benefits of Stretching 1, Reduces muscle tension and helps relaxation, through improved circulation and oxygen exchange.\u00a02. It improves ease of movement, which in turn helps improve coordination through the range.3. Injury prevention, begin more supple, helps your body adapt to loads.4. It helps produce smooth muscle contraction. And because of the above, it...","twitter_image":"https:\/\/movementperfected.com\/staging\/2390\/wp-content\/uploads\/2020\/04\/Piriformis-outer-thigh-stretch-1-scaled.jpg","twitter_creator":"@M_perfected","twitter_site":"@mperfected","twitter_misc":{"Written by":"Christopher Pettit","Estimated reading time":"5 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/movementperfected.com\/staging\/2390\/runners-stretching-why-and-how\/#article","isPartOf":{"@id":"https:\/\/movementperfected.com\/staging\/2390\/runners-stretching-why-and-how\/"},"author":{"name":"Christopher Pettit","@id":"http:\/\/www.movementperfected.com\/#\/schema\/person\/34c7e3bbac400432065dca542a8c1c8c"},"headline":"Runners Stretching, why and how?","datePublished":"2020-04-28T10:18:31+00:00","dateModified":"2026-02-12T10:51:34+00:00","mainEntityOfPage":{"@id":"https:\/\/movementperfected.com\/staging\/2390\/runners-stretching-why-and-how\/"},"wordCount":617,"commentCount":0,"publisher":{"@id":"http:\/\/www.movementperfected.com\/#organization"},"image":{"@id":"https:\/\/movementperfected.com\/staging\/2390\/runners-stretching-why-and-how\/#primaryimage"},"thumbnailUrl":"https:\/\/movementperfected.com\/staging\/2390\/wp-content\/uploads\/2020\/04\/Piriformis-outer-thigh-stretch-1-scaled.jpg","articleSection":["BLOG","Running Clinic"],"inLanguage":"en-GB","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/movementperfected.com\/staging\/2390\/runners-stretching-why-and-how\/#respond"]}],"copyrightYear":"2020","copyrightHolder":{"@id":"https:\/\/movementperfected.com\/staging\/2390\/#organization"}},{"@type":"WebPage","@id":"https:\/\/movementperfected.com\/staging\/2390\/runners-stretching-why-and-how\/","url":"https:\/\/movementperfected.com\/staging\/2390\/runners-stretching-why-and-how\/","name":"Runners Stretching, why and how? - Movement Perfected","isPartOf":{"@id":"http:\/\/www.movementperfected.com\/#website"},"primaryImageOfPage":{"@id":"https:\/\/movementperfected.com\/staging\/2390\/runners-stretching-why-and-how\/#primaryimage"},"image":{"@id":"https:\/\/movementperfected.com\/staging\/2390\/runners-stretching-why-and-how\/#primaryimage"},"thumbnailUrl":"https:\/\/movementperfected.com\/staging\/2390\/wp-content\/uploads\/2020\/04\/Piriformis-outer-thigh-stretch-1-scaled.jpg","datePublished":"2020-04-28T10:18:31+00:00","dateModified":"2026-02-12T10:51:34+00:00","breadcrumb":{"@id":"https:\/\/movementperfected.com\/staging\/2390\/runners-stretching-why-and-how\/#breadcrumb"},"inLanguage":"en-GB","potentialAction":[{"@type":"ReadAction","target":["https:\/\/movementperfected.com\/staging\/2390\/runners-stretching-why-and-how\/"]}]},{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/movementperfected.com\/staging\/2390\/runners-stretching-why-and-how\/#primaryimage","url":"https:\/\/movementperfected.com\/staging\/2390\/wp-content\/uploads\/2020\/04\/Piriformis-outer-thigh-stretch-1-scaled.jpg","contentUrl":"https:\/\/movementperfected.com\/staging\/2390\/wp-content\/uploads\/2020\/04\/Piriformis-outer-thigh-stretch-1-scaled.jpg","width":2560,"height":1440,"caption":"Elinor East, Physiotherapy Movement Perfected"},{"@type":"BreadcrumbList","@id":"https:\/\/movementperfected.com\/staging\/2390\/runners-stretching-why-and-how\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/movementperfected.com\/staging\/2390\/"},{"@type":"ListItem","position":2,"name":"Runners Stretching, why and how?"}]},{"@type":"WebSite","@id":"http:\/\/www.movementperfected.com\/#website","url":"http:\/\/www.movementperfected.com\/","name":"Movement Perfected","description":"Physiotherapy, Pilates and Personal Training Team","publisher":{"@id":"http:\/\/www.movementperfected.com\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"http:\/\/www.movementperfected.com\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-GB"},{"@type":"Organization","@id":"http:\/\/www.movementperfected.com\/#organization","name":"Movement Perfected","url":"http:\/\/www.movementperfected.com\/","logo":{"@type":"ImageObject","inLanguage":"en-GB","@id":"http:\/\/www.movementperfected.com\/#\/schema\/logo\/image\/","url":"https:\/\/movementperfected.com\/staging\/2390\/wp-content\/uploads\/2026\/01\/logo.jpg","contentUrl":"https:\/\/movementperfected.com\/staging\/2390\/wp-content\/uploads\/2026\/01\/logo.jpg","width":400,"height":400,"caption":"Movement Perfected"},"image":{"@id":"http:\/\/www.movementperfected.com\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/movementperfectedmoorgate\/","https:\/\/x.com\/mperfected","https:\/\/www.facebook.com\/MovementPerfected\/","https:\/\/www.instagram.com\/movement_perfected\/","https:\/\/www.linkedin.com\/company\/11935226\/"]},{"@type":"Person","@id":"http:\/\/www.movementperfected.com\/#\/schema\/person\/34c7e3bbac400432065dca542a8c1c8c","name":"Christopher Pettit","image":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/secure.gravatar.com\/avatar\/a4e02824548cd9dbd307c73d23af20bf9c077d457ec85e205f10872fbfe1d829?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/a4e02824548cd9dbd307c73d23af20bf9c077d457ec85e205f10872fbfe1d829?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/a4e02824548cd9dbd307c73d23af20bf9c077d457ec85e205f10872fbfe1d829?s=96&d=mm&r=g","caption":"Christopher Pettit"},"description":"Exercise and Sport Scientist Physiotherapist Researcher and writer Founder of Movement Perfected 'I enjoy helping people move in the best way for their bodies. If you feel good in your body you will feel good in your mind. Helping you make the most of every day,'","sameAs":["http:\/\/itfccp96944.wpengine.com","chris","https:\/\/x.com\/M_perfected"],"url":"https:\/\/movementperfected.com\/staging\/2390\/author\/itfccp96944\/"}]}},"_links":{"self":[{"href":"https:\/\/movementperfected.com\/staging\/2390\/wp-json\/wp\/v2\/posts\/3622","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/movementperfected.com\/staging\/2390\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/movementperfected.com\/staging\/2390\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/movementperfected.com\/staging\/2390\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/movementperfected.com\/staging\/2390\/wp-json\/wp\/v2\/comments?post=3622"}],"version-history":[{"count":2,"href":"https:\/\/movementperfected.com\/staging\/2390\/wp-json\/wp\/v2\/posts\/3622\/revisions"}],"predecessor-version":[{"id":8250,"href":"https:\/\/movementperfected.com\/staging\/2390\/wp-json\/wp\/v2\/posts\/3622\/revisions\/8250"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/movementperfected.com\/staging\/2390\/wp-json\/wp\/v2\/media\/3633"}],"wp:attachment":[{"href":"https:\/\/movementperfected.com\/staging\/2390\/wp-json\/wp\/v2\/media?parent=3622"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/movementperfected.com\/staging\/2390\/wp-json\/wp\/v2\/categories?post=3622"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/movementperfected.com\/staging\/2390\/wp-json\/wp\/v2\/tags?post=3622"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}