{"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":61473,"commentCount":"No comments yet","likeCount":"No likes yet","pinned":false,"preview":{"body":"

Seated one leg stretch

This is a great stretch for beginners who don't have a lot of experience stretching their inner thigh. It's not how…

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Prone spine rotation

We tend to forget the core exercises include the spine. This is an advance spine rotation therefore should only be used in…

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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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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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