{"id":455,"date":"2019-03-12T13:40:16","date_gmt":"2019-03-12T13:40:16","guid":{"rendered":"http:\/\/thepainfreephysio.com\/?page_id=455"},"modified":"2019-03-12T13:50:55","modified_gmt":"2019-03-12T13:50:55","slug":"neck-and-back-exercises","status":"publish","type":"page","link":"https:\/\/thepainfreephysio.com\/index.php\/neck-and-back-exercises\/","title":{"rendered":"Neck and Back Exercises"},"content":{"rendered":"\t\t<div data-elementor-type=\"post\" data-elementor-id=\"455\" class=\"elementor elementor-455\" data-elementor-settings=\"[]\">\n\t\t\t<div class=\"elementor-inner\">\n\t\t\t\t<div class=\"elementor-section-wrap\">\n\t\t\t\t\t\t\t<section data-id=\"25f0a89\" class=\"elementor-element elementor-element-25f0a89 elementor-section-boxed elementor-section-height-default elementor-section-height-default elementor-section elementor-top-section\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t<div class=\"elementor-row\">\n\t\t\t\t<div data-id=\"ee483ad\" class=\"elementor-element elementor-element-ee483ad elementor-column elementor-col-100 elementor-top-column\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-column-wrap  elementor-element-populated\">\n\t\t\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t<div data-id=\"1b54a3a\" class=\"elementor-element elementor-element-1b54a3a elementor-widget elementor-widget-text-editor\" data-element_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-text-editor elementor-clearfix\"><figure id=\"attachment_221\" aria-describedby=\"caption-attachment-221\" style=\"width: 360px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-221\" src=\"http:\/\/thepainfreephysio.com\/wp-content\/uploads\/2018\/09\/neck_extension.jpg\" alt=\"\" width=\"360\" height=\"216\" srcset=\"https:\/\/thepainfreephysio.com\/wp-content\/uploads\/2018\/09\/neck_extension.jpg 360w, https:\/\/thepainfreephysio.com\/wp-content\/uploads\/2018\/09\/neck_extension-300x180.jpg 300w\" sizes=\"auto, (max-width: 360px) 100vw, 360px\" \/><figcaption id=\"caption-attachment-221\" class=\"wp-caption-text\">neck_extension<\/figcaption><\/figure><p>10 reps<\/p><figure id=\"attachment_220\" aria-describedby=\"caption-attachment-220\" style=\"width: 360px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-220\" src=\"http:\/\/thepainfreephysio.com\/wp-content\/uploads\/2018\/09\/Neck-rotation.jpg\" alt=\"Neck rotation exercise\" width=\"360\" height=\"216\" srcset=\"https:\/\/thepainfreephysio.com\/wp-content\/uploads\/2018\/09\/Neck-rotation.jpg 360w, https:\/\/thepainfreephysio.com\/wp-content\/uploads\/2018\/09\/Neck-rotation-300x180.jpg 300w\" sizes=\"auto, (max-width: 360px) 100vw, 360px\" \/><figcaption id=\"caption-attachment-220\" class=\"wp-caption-text\">Neck rotation exercise<\/figcaption><\/figure><p>10 reps<\/p><figure id=\"attachment_222\" aria-describedby=\"caption-attachment-222\" style=\"width: 500px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-222\" src=\"http:\/\/thepainfreephysio.com\/wp-content\/uploads\/2018\/09\/Neck-Sideflexn.jpg\" alt=\"\" width=\"500\" height=\"282\" srcset=\"https:\/\/thepainfreephysio.com\/wp-content\/uploads\/2018\/09\/Neck-Sideflexn.jpg 500w, https:\/\/thepainfreephysio.com\/wp-content\/uploads\/2018\/09\/Neck-Sideflexn-300x169.jpg 300w\" sizes=\"auto, (max-width: 500px) 100vw, 500px\" \/><figcaption id=\"caption-attachment-222\" class=\"wp-caption-text\">Neck Sideflexn<\/figcaption><\/figure><p>10 reps<\/p><figure id=\"attachment_457\" aria-describedby=\"caption-attachment-457\" style=\"width: 235px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-457\" src=\"http:\/\/thepainfreephysio.com\/wp-content\/uploads\/2019\/03\/scapular-ex.jpg\" alt=\"Scapular Squeeze \" width=\"235\" height=\"300\" \/><figcaption id=\"caption-attachment-457\" class=\"wp-caption-text\">Scapular Squeeze<\/figcaption><\/figure><p>5 reps<\/p><p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-458\" src=\"http:\/\/thepainfreephysio.com\/wp-content\/uploads\/2019\/03\/eHsGI.jpg\" alt=\"\" width=\"346\" height=\"279\" srcset=\"https:\/\/thepainfreephysio.com\/wp-content\/uploads\/2019\/03\/eHsGI.jpg 346w, https:\/\/thepainfreephysio.com\/wp-content\/uploads\/2019\/03\/eHsGI-300x242.jpg 300w\" sizes=\"auto, (max-width: 346px) 100vw, 346px\" \/><\/p><p>2 reps<\/p><figure id=\"attachment_459\" aria-describedby=\"caption-attachment-459\" style=\"width: 184px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-459\" src=\"http:\/\/thepainfreephysio.com\/wp-content\/uploads\/2019\/03\/download-6.jpg\" alt=\"\" width=\"184\" height=\"138\" \/><figcaption id=\"caption-attachment-459\" class=\"wp-caption-text\">Shoulder stretch for shoulder tightness and pain<\/figcaption><\/figure><p>2 reps<\/p><p>\u00a0<\/p><figure id=\"attachment_461\" aria-describedby=\"caption-attachment-461\" style=\"width: 480px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-461\" src=\"http:\/\/thepainfreephysio.com\/wp-content\/uploads\/2019\/03\/Doorwaychest.jpg\" alt=\"Doorway stretch\" width=\"480\" height=\"640\" srcset=\"https:\/\/thepainfreephysio.com\/wp-content\/uploads\/2019\/03\/Doorwaychest.jpg 480w, https:\/\/thepainfreephysio.com\/wp-content\/uploads\/2019\/03\/Doorwaychest-225x300.jpg 225w\" sizes=\"auto, (max-width: 480px) 100vw, 480px\" \/><figcaption id=\"caption-attachment-461\" class=\"wp-caption-text\">Doorway stretch<img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-460\" style=\"font-weight: bold; font-size: 0.8125rem;\" src=\"http:\/\/thepainfreephysio.com\/wp-content\/uploads\/2019\/03\/image_000554.jpg\" alt=\"Calf pumps \" width=\"400\" height=\"400\" srcset=\"https:\/\/thepainfreephysio.com\/wp-content\/uploads\/2019\/03\/image_000554.jpg 400w, https:\/\/thepainfreephysio.com\/wp-content\/uploads\/2019\/03\/image_000554-150x150.jpg 150w, https:\/\/thepainfreephysio.com\/wp-content\/uploads\/2019\/03\/image_000554-300x300.jpg 300w, https:\/\/thepainfreephysio.com\/wp-content\/uploads\/2019\/03\/image_000554-100x100.jpg 100w\" sizes=\"auto, (max-width: 400px) 100vw, 400px\" \/><\/figcaption><\/figure><p>10 reps<\/p><p><span style=\"font-size: 14px; color: #666666; font-style: italic;\">Calf pumps<\/span><\/p><figure id=\"attachment_462\" aria-describedby=\"caption-attachment-462\" style=\"width: 1280px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-462\" src=\"http:\/\/thepainfreephysio.com\/wp-content\/uploads\/2019\/03\/maxresdefault.jpg\" alt=\"Hamstring stretch\" width=\"1280\" height=\"720\" srcset=\"https:\/\/thepainfreephysio.com\/wp-content\/uploads\/2019\/03\/maxresdefault.jpg 1280w, https:\/\/thepainfreephysio.com\/wp-content\/uploads\/2019\/03\/maxresdefault-300x169.jpg 300w, https:\/\/thepainfreephysio.com\/wp-content\/uploads\/2019\/03\/maxresdefault-768x432.jpg 768w, https:\/\/thepainfreephysio.com\/wp-content\/uploads\/2019\/03\/maxresdefault-1024x576.jpg 1024w\" sizes=\"auto, (max-width: 767px) 89vw, (max-width: 1000px) 54vw, (max-width: 1071px) 543px, 580px\" \/><figcaption id=\"caption-attachment-462\" class=\"wp-caption-text\">Hamstring stretch<\/figcaption><\/figure><p>10 reps<\/p><figure id=\"attachment_463\" aria-describedby=\"caption-attachment-463\" style=\"width: 480px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-463\" src=\"http:\/\/thepainfreephysio.com\/wp-content\/uploads\/2019\/03\/hqdefault.jpg\" alt=\"Trunk rotation\" width=\"480\" height=\"360\" srcset=\"https:\/\/thepainfreephysio.com\/wp-content\/uploads\/2019\/03\/hqdefault.jpg 480w, https:\/\/thepainfreephysio.com\/wp-content\/uploads\/2019\/03\/hqdefault-300x225.jpg 300w\" sizes=\"auto, (max-width: 480px) 100vw, 480px\" \/><figcaption id=\"caption-attachment-463\" class=\"wp-caption-text\">Trunk rotation<\/figcaption><\/figure><p>10 reps<\/p><p>thepainfreephysio.com<\/p><p>\u00a0<\/p><p>\u00a0<\/p><p>\u00a0<\/p><div><p>\u00a0<\/p><div><div>\u00a0<\/div><\/div><\/div><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div data-id=\"02f7d18\" class=\"elementor-element elementor-element-02f7d18 elementor-widget elementor-widget-wp-widget-easy_facebook_page_plugin\" data-element_type=\"wp-widget-easy_facebook_page_plugin.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<div id=\"fb-root\"><\/div>\n\t\t\t\t\t<script>(function(d, s, id) {\n\t\t\t\t\t  var js, fjs = d.getElementsByTagName(s)[0];\n\t\t\t\t\t  if (d.getElementById(id)) return;\n\t\t\t\t\t  js = d.createElement(s); js.id = id;\n\t\t\t\t\t  js.async=true; \n\t\t\t\t\t  js.src = \"\/\/connect.facebook.net\/en_US\/all.js#xfbml=1&appId=395202813876688\";\n\t\t\t\t\t  fjs.parentNode.insertBefore(js, fjs);\n\t\t\t\t\t}(document, 'script', 'facebook-jssdk'));<\/script> <div class=\"efbl-like-box 1\">\n\t\t\t\t\t\t\t<img decoding=\"async\" class=\"efbl-loader\" src=\"https:\/\/thepainfreephysio.com\/wp-content\/plugins\/easy-facebook-likebox\/public\/assets\/images\/loader.gif\" >\n\t\t\t\t\t\t\t<div class=\"fb-page\" data-animclass=\"fadeIn \" data-href=\"https:\/\/www.facebook.com\/thepainfreephysio\" data-hide-cover=false data-width=\"250\" data-height=\"\" data-show-facepile=true  data-show-posts=false data-adapt-container-width=false data-hide-cta=false data-small-header=\"false\">\n\t\t\t\t\t\t\t<\/div> \n\t\t\t\t\t\t\t\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t\t\t<\/div>\n\t\t\t<\/div>\n\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>10 reps 10 reps 10 reps 5 reps 2 reps 2 reps 10 reps Calf pumps 10 reps 10 reps thepainfreephysio.com<\/p>\n","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"footnotes":""},"class_list":["post-455","page","type-page","status-publish","hentry"],"_links":{"self":[{"href":"https:\/\/thepainfreephysio.com\/index.php\/wp-json\/wp\/v2\/pages\/455","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/thepainfreephysio.com\/index.php\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/thepainfreephysio.com\/index.php\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/thepainfreephysio.com\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/thepainfreephysio.com\/index.php\/wp-json\/wp\/v2\/comments?post=455"}],"version-history":[{"count":0,"href":"https:\/\/thepainfreephysio.com\/index.php\/wp-json\/wp\/v2\/pages\/455\/revisions"}],"wp:attachment":[{"href":"https:\/\/thepainfreephysio.com\/index.php\/wp-json\/wp\/v2\/media?parent=455"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}