{"heading":"Recent posts","id":14742745,"theme":{"name":"default","colors":{"background":"#ffffff","button":"#25aae1","buttonText":"#ffffff","heading":"#080808","text":"#222425"},"background":{"blend":"multiply","blur":0,"contrast":75,"grayscale":100,"opacity":38,"url":null}},"button":{"text":null,"url":null},"posts":[{"id":47165,"commentCount":"No comments yet","likeCount":"No likes yet","pinned":true,"preview":{"body":"

Welcome to the Extensa community!

We want to give you an idea of the work we do in order to help you better determine if…

","thumbnail":null},"public":false,"publishedAt":"December 29, 2020","title":"Welcome","translations":{"lockedBody":"This post is only available to The Extensa method Certified Community members.","subscribeToUnlock":"Subscribe to unlock","unlock":"Unlock it","viewMore":"View more"},"urls":{"newSubscription":"/extensa-memberships/27319/buy","post":"/members/posts/47165-welcome"}},{"id":54487,"commentCount":"No comments yet","likeCount":"No likes yet","pinned":false,"preview":{"body":"

IT band stretch

The iliotibial band (IT) stretch is an important exercise for any active individual. The IT band helps keep the knees and hips…

","thumbnail":"https://embed-ssl.wistia.com/deliveries/39614e2146dfc60e3255c08c2747a06c.jpg?video_still_time=41"},"public":false,"publishedAt":"March 02, 2021","title":"IT band stretch","translations":{"lockedBody":"This post is only available to The Extensa method Certified Community members.","subscribeToUnlock":"Subscribe to unlock","unlock":"Unlock it","viewMore":"View more"},"urls":{"newSubscription":"/extensa-memberships/27319/buy","post":"/members/posts/54487-it-band-stretch"}},{"id":47783,"commentCount":"No comments yet","likeCount":"No likes yet","pinned":false,"preview":{"body":"

The side lying quad stretch appears in the Extensa Fitness master classes this month with a slight (but extremely important) addition.

Technique: Active stretch (if…

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Warmup for the muscles surrounding the shoulder joints, the elbows and wrists.

Technique: Dynamic stretch

Stage of class: Warmup

Repetitions: 12-20 each side

Tips: Keep…

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Stretch for the anterior muscles of the shoulder joints.

Technique: Active stretch

Stage of class: Work or deep stretch stage

Repetitions: Hold for 15-30 seconds …

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Are you a fitness professional, dance teacher or coach interested in becoming a flexibility instructor? Join our FREE Extensa community and gain access to flexibility videos and tutorials as well as the upcoming podcast for fitness professionals from the creator of the Extensa method, Sarah Feilders

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