{"id":4949,"date":"2016-12-20T14:16:58","date_gmt":"2016-12-20T12:16:58","guid":{"rendered":"http:\/\/www.athenstrainers.gr\/?p=4949\/"},"modified":"2016-12-23T14:29:24","modified_gmt":"2016-12-23T12:29:24","slug":"christmas-stretching-program","status":"publish","type":"post","link":"https:\/\/www.athenstrainers.gr\/en\/blog\/christmas-stretching-program\/","title":{"rendered":"Christmas stretching program!"},"content":{"rendered":"<p>Christmas is perfect to spend\u00a0 time with our loved ones and enjoy our home\u2019s warmth.<!--more--> We usually forget our healthy habits and hard workout &#8230;<\/p>\n<p>We can keep our flexibility and physical condition by following a 10 minute mini stretching program.<\/p>\n<p>Why Stretching?<\/p>\n<p>10 &#8216; of stretching are enough to relax, give the body the ability to be recharged and improve physical and mental strength.<\/p>\n<p>This program will help us maintain the correct body posture by lengthening\/stretching our muscles and increasing the range of motion.<\/p>\n<p>It will develop muscle supply in blood and nutrients and therefore will help towards muscle pain. Let&#8217;s get started &#8230;<\/p>\n<p><strong>Standing Side Stretch<\/strong><\/p>\n<p>Standing position with feet together, arms straight overhead, fingers interlaced. Inhale as you reach upward. Exhale and bend your upper body sideways. Inhale and return to the center. Exhale and repeat on the other side.<\/p>\n<p><img fetchpriority=\"high\" decoding=\"async\" class=\"alignnone wp-image-4907\" src=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/12\/christmass-stretch-1.jpg\" alt=\"christmass-stretch-1\" width=\"616\" height=\"367\" srcset=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/12\/christmass-stretch-1.jpg 719w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/12\/christmass-stretch-1-300x179.jpg 300w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/12\/christmass-stretch-1-200x119.jpg 200w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/12\/christmass-stretch-1-400x238.jpg 400w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/12\/christmass-stretch-1-600x357.jpg 600w\" sizes=\"(max-width: 616px) 100vw, 616px\" \/><\/p>\n<p>* Repeat 6 times and at the last stay stretched for 20&#8243;breathing normally.<\/p>\n<p>Cues:<\/p>\n<ul>\n<li>Keep pelvis weight aligned with the center<\/li>\n<li>Be careful not slouching.<\/li>\n<\/ul>\n<p><strong>Kneeling Hip Flexor Stretch<\/strong><\/p>\n<p>Kneel on one leg\u00a0 and bring the other forward, slightly bent. Keep your torso straight. Inhale keeping your weight on the back leg and during exhalation transfer your weight to the front leg. Inhale and return to starting position.<\/p>\n<p><img decoding=\"async\" class=\"size-full wp-image-4909 alignnone\" src=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/12\/christmas-stretch-2.jpg\" alt=\"christmas-stretch-2\" width=\"616\" height=\"405\" srcset=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/12\/christmas-stretch-2.jpg 616w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/12\/christmas-stretch-2-300x197.jpg 300w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/12\/christmas-stretch-2-200x131.jpg 200w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/12\/christmas-stretch-2-400x263.jpg 400w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/12\/christmas-stretch-2-600x394.jpg 600w\" sizes=\"(max-width: 616px) 100vw, 616px\" \/><\/p>\n<p>* Repeat 4 times in each leg and at the last stay stretched for 40 &#8220;breathing normally.<\/p>\n<p>Cues:<\/p>\n<ul>\n<li>Push the pelvis until the upper thigh is stretched<\/li>\n<li>Be careful not slouching.<\/li>\n<li>Place a pillow or a blanket under your knee to protect it.<\/li>\n<\/ul>\n<p><strong>Gluteal and Lumbar Rotation Stretch<\/strong><\/p>\n<p>Supine position, legs extended and relaxed on the floor, arms in T position. Bend one leg, bringing it close to you. Inhale and during exhalation slowly cross it over the outstretched leg towards the floor.Inhale and return to the center.<\/p>\n<p><img decoding=\"async\" class=\"alignnone wp-image-4911\" src=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/12\/christmas-stretch-3.jpg\" alt=\"christmas-stretch-3\" width=\"616\" height=\"335\" srcset=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/12\/christmas-stretch-3.jpg 738w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/12\/christmas-stretch-3-300x163.jpg 300w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/12\/christmas-stretch-3-200x109.jpg 200w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/12\/christmas-stretch-3-400x217.jpg 400w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/12\/christmas-stretch-3-600x326.jpg 600w\" sizes=\"(max-width: 616px) 100vw, 616px\" \/><\/p>\n<p>* Repeat 4 times, increasing the range of motion until the knee touches the floor. The last time stay 40 &#8221; breathing normally. In case we want to place the opposite hand on the bent leg in order to intensify the stretch, turn your gaze to the opposite hand.<\/p>\n<p>Cues:<\/p>\n<ul>\n<li>Shoulders should stay on the ground.<\/li>\n<li>Face the left hand while your left knee crosses over the right one.<\/li>\n<\/ul>\n<p><strong>Piriformis Stretch Supine<\/strong><\/p>\n<p>Supine position, legs bent, feet on the floor. Cross one leg over the other placing the ankle over the opposite thigh. Hug the leg behind the thigh and bring it close to you. As you bring the leg to your chest, remove the other leg\u2019s knee to feel the stretch.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-4913\" src=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/12\/christmas-stretch-4.jpg\" alt=\"christmas-stretch-4\" width=\"307\" height=\"342\" srcset=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/12\/christmas-stretch-4.jpg 381w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/12\/christmas-stretch-4-270x300.jpg 270w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/12\/christmas-stretch-4-200x223.jpg 200w\" sizes=\"(max-width: 307px) 100vw, 307px\" \/><\/p>\n<p>* Inhale and exhale for 40 &#8221; &#8211; 60 &#8221; at this position trying to increase the range of motion at each exhalation.<\/p>\n<p>Cues:<\/p>\n<ul>\n<li>As you bring the back leg close to you, you can intensify the stretch by pushing the opposite knee away with your elbow.<\/li>\n<li>Pelvis remains on the floor.<\/li>\n<\/ul>\n<p>Remember that reaching the limits may cause a feeling of &#8220;burning&#8221; or muscle spasm that becomes pain..\u00a0If we start\u00a0 feeling burning, shaking or even pain we need to reduce the intensity of the stretch. We should respect and\u00a0protect our body.<\/p>\n<p>Ioanna Iakovou, Personal Trainer, \u00a0AthensTrainers\u00ae Associate<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-1426 size-thumbnail alignnone\" src=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/04\/trainer-150x150.jpg\" sizes=\"(max-width: 150px) 100vw, 150px\" srcset=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/04\/trainer-66x66.jpg 66w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/04\/trainer-150x150.jpg 150w\" alt=\"ioanna\" width=\"150\" height=\"150\" \/><\/p>\n<p>fitness &amp; spa, 51<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Christmas is perfect to spend\u00a0 time with our loved ones and enjoy our home\u2019s warmth.<\/p>\n","protected":false},"author":1,"featured_media":4905,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[400],"tags":[12,684,669,670,300],"class_list":["post-4949","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-excercises","tag-athenstrainers","tag-exercise-holidays","tag-gluteal-and-lumbar-rotation-stretch","tag-kneeling-hip-flexor-stretch","tag-stretching"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.3 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Christmas stretching program! - AthensTrainers\u00ae<\/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:\/\/www.athenstrainers.gr\/en\/blog\/christmas-stretching-program\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Christmas stretching program! - AthensTrainers\u00ae\" \/>\n<meta property=\"og:description\" content=\"Christmas is perfect to spend\u00a0 time with our loved ones and enjoy our home\u2019s warmth.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.athenstrainers.gr\/en\/blog\/christmas-stretching-program\/\" \/>\n<meta property=\"og:site_name\" content=\"AthensTrainers\u00ae\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/AthensTrainers\/\" \/>\n<meta property=\"article:published_time\" content=\"2016-12-20T12:16:58+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2016-12-23T12:29:24+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/12\/christmas-stretch-00.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"672\" \/>\n\t<meta property=\"og:image:height\" content=\"372\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"AthensTrainers\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@athenstrainers\" \/>\n<meta name=\"twitter:site\" content=\"@athenstrainers\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"AthensTrainers\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/www.athenstrainers.gr\/en\/blog\/christmas-stretching-program\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/www.athenstrainers.gr\/en\/blog\/christmas-stretching-program\/\"},\"author\":{\"name\":\"AthensTrainers\",\"@id\":\"https:\/\/www.athenstrainers.gr\/#\/schema\/person\/8fd6b98f150eb7e47c1657fd7e111f58\"},\"headline\":\"Christmas stretching program!\",\"datePublished\":\"2016-12-20T12:16:58+00:00\",\"dateModified\":\"2016-12-23T12:29:24+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/www.athenstrainers.gr\/en\/blog\/christmas-stretching-program\/\"},\"wordCount\":516,\"publisher\":{\"@id\":\"https:\/\/www.athenstrainers.gr\/#organization\"},\"image\":{\"@id\":\"https:\/\/www.athenstrainers.gr\/en\/blog\/christmas-stretching-program\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/12\/christmas-stretch-00.jpg\",\"keywords\":[\"AthensTrainers\u00ae\",\"exercise holidays\",\"Gluteal and Lumbar Rotation Stretch\",\"Kneeling Hip Flexor Stretch\",\"stretching\"],\"articleSection\":[\"Excercises\"],\"inLanguage\":\"en-US\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.athenstrainers.gr\/en\/blog\/christmas-stretching-program\/\",\"url\":\"https:\/\/www.athenstrainers.gr\/en\/blog\/christmas-stretching-program\/\",\"name\":\"Christmas stretching program! - AthensTrainers\u00ae\",\"isPartOf\":{\"@id\":\"https:\/\/www.athenstrainers.gr\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/www.athenstrainers.gr\/en\/blog\/christmas-stretching-program\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/www.athenstrainers.gr\/en\/blog\/christmas-stretching-program\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/12\/christmas-stretch-00.jpg\",\"datePublished\":\"2016-12-20T12:16:58+00:00\",\"dateModified\":\"2016-12-23T12:29:24+00:00\",\"breadcrumb\":{\"@id\":\"https:\/\/www.athenstrainers.gr\/en\/blog\/christmas-stretching-program\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/www.athenstrainers.gr\/en\/blog\/christmas-stretching-program\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/www.athenstrainers.gr\/en\/blog\/christmas-stretching-program\/#primaryimage\",\"url\":\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/12\/christmas-stretch-00.jpg\",\"contentUrl\":\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/12\/christmas-stretch-00.jpg\",\"width\":672,\"height\":372},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/www.athenstrainers.gr\/en\/blog\/christmas-stretching-program\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/www.athenstrainers.gr\/en\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Christmas stretching program!\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/www.athenstrainers.gr\/#website\",\"url\":\"https:\/\/www.athenstrainers.gr\/\",\"name\":\"AthensTrainers\u00ae\",\"description\":\"Change your life with us\",\"publisher\":{\"@id\":\"https:\/\/www.athenstrainers.gr\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/www.athenstrainers.gr\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/www.athenstrainers.gr\/#organization\",\"name\":\"AthensTrainers\",\"url\":\"https:\/\/www.athenstrainers.gr\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/www.athenstrainers.gr\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/01\/logo1.png\",\"contentUrl\":\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/01\/logo1.png\",\"width\":117,\"height\":86,\"caption\":\"AthensTrainers\"},\"image\":{\"@id\":\"https:\/\/www.athenstrainers.gr\/#\/schema\/logo\/image\/\"},\"sameAs\":[\"https:\/\/www.facebook.com\/AthensTrainers\/\",\"https:\/\/x.com\/athenstrainers\",\"https:\/\/www.instagram.com\/athenstrainers\/\",\"https:\/\/www.pinterest.com\/varvara67\/\",\"https:\/\/www.youtube.com\/user\/athenstrainers\"]},{\"@type\":\"Person\",\"@id\":\"https:\/\/www.athenstrainers.gr\/#\/schema\/person\/8fd6b98f150eb7e47c1657fd7e111f58\",\"name\":\"AthensTrainers\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/www.athenstrainers.gr\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/secure.gravatar.com\/avatar\/cd9945f5d40b3f26072e36daf3c2dc55?s=96&d=mm&r=g\",\"contentUrl\":\"https:\/\/secure.gravatar.com\/avatar\/cd9945f5d40b3f26072e36daf3c2dc55?s=96&d=mm&r=g\",\"caption\":\"AthensTrainers\"},\"url\":\"https:\/\/www.athenstrainers.gr\/en\/blog\/author\/athenstrainers\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Christmas stretching program! - AthensTrainers\u00ae","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:\/\/www.athenstrainers.gr\/en\/blog\/christmas-stretching-program\/","og_locale":"en_US","og_type":"article","og_title":"Christmas stretching program! - AthensTrainers\u00ae","og_description":"Christmas is perfect to spend\u00a0 time with our loved ones and enjoy our home\u2019s warmth.","og_url":"https:\/\/www.athenstrainers.gr\/en\/blog\/christmas-stretching-program\/","og_site_name":"AthensTrainers\u00ae","article_publisher":"https:\/\/www.facebook.com\/AthensTrainers\/","article_published_time":"2016-12-20T12:16:58+00:00","article_modified_time":"2016-12-23T12:29:24+00:00","og_image":[{"width":672,"height":372,"url":"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/12\/christmas-stretch-00.jpg","type":"image\/jpeg"}],"author":"AthensTrainers","twitter_card":"summary_large_image","twitter_creator":"@athenstrainers","twitter_site":"@athenstrainers","twitter_misc":{"Written by":"AthensTrainers","Est. reading time":"3 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/www.athenstrainers.gr\/en\/blog\/christmas-stretching-program\/#article","isPartOf":{"@id":"https:\/\/www.athenstrainers.gr\/en\/blog\/christmas-stretching-program\/"},"author":{"name":"AthensTrainers","@id":"https:\/\/www.athenstrainers.gr\/#\/schema\/person\/8fd6b98f150eb7e47c1657fd7e111f58"},"headline":"Christmas stretching program!","datePublished":"2016-12-20T12:16:58+00:00","dateModified":"2016-12-23T12:29:24+00:00","mainEntityOfPage":{"@id":"https:\/\/www.athenstrainers.gr\/en\/blog\/christmas-stretching-program\/"},"wordCount":516,"publisher":{"@id":"https:\/\/www.athenstrainers.gr\/#organization"},"image":{"@id":"https:\/\/www.athenstrainers.gr\/en\/blog\/christmas-stretching-program\/#primaryimage"},"thumbnailUrl":"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/12\/christmas-stretch-00.jpg","keywords":["AthensTrainers\u00ae","exercise holidays","Gluteal and Lumbar Rotation Stretch","Kneeling Hip Flexor Stretch","stretching"],"articleSection":["Excercises"],"inLanguage":"en-US"},{"@type":"WebPage","@id":"https:\/\/www.athenstrainers.gr\/en\/blog\/christmas-stretching-program\/","url":"https:\/\/www.athenstrainers.gr\/en\/blog\/christmas-stretching-program\/","name":"Christmas stretching program! - AthensTrainers\u00ae","isPartOf":{"@id":"https:\/\/www.athenstrainers.gr\/#website"},"primaryImageOfPage":{"@id":"https:\/\/www.athenstrainers.gr\/en\/blog\/christmas-stretching-program\/#primaryimage"},"image":{"@id":"https:\/\/www.athenstrainers.gr\/en\/blog\/christmas-stretching-program\/#primaryimage"},"thumbnailUrl":"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/12\/christmas-stretch-00.jpg","datePublished":"2016-12-20T12:16:58+00:00","dateModified":"2016-12-23T12:29:24+00:00","breadcrumb":{"@id":"https:\/\/www.athenstrainers.gr\/en\/blog\/christmas-stretching-program\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/www.athenstrainers.gr\/en\/blog\/christmas-stretching-program\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/www.athenstrainers.gr\/en\/blog\/christmas-stretching-program\/#primaryimage","url":"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/12\/christmas-stretch-00.jpg","contentUrl":"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/12\/christmas-stretch-00.jpg","width":672,"height":372},{"@type":"BreadcrumbList","@id":"https:\/\/www.athenstrainers.gr\/en\/blog\/christmas-stretching-program\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/www.athenstrainers.gr\/en\/"},{"@type":"ListItem","position":2,"name":"Christmas stretching program!"}]},{"@type":"WebSite","@id":"https:\/\/www.athenstrainers.gr\/#website","url":"https:\/\/www.athenstrainers.gr\/","name":"AthensTrainers\u00ae","description":"Change your life with us","publisher":{"@id":"https:\/\/www.athenstrainers.gr\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/www.athenstrainers.gr\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/www.athenstrainers.gr\/#organization","name":"AthensTrainers","url":"https:\/\/www.athenstrainers.gr\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/www.athenstrainers.gr\/#\/schema\/logo\/image\/","url":"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/01\/logo1.png","contentUrl":"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/01\/logo1.png","width":117,"height":86,"caption":"AthensTrainers"},"image":{"@id":"https:\/\/www.athenstrainers.gr\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/AthensTrainers\/","https:\/\/x.com\/athenstrainers","https:\/\/www.instagram.com\/athenstrainers\/","https:\/\/www.pinterest.com\/varvara67\/","https:\/\/www.youtube.com\/user\/athenstrainers"]},{"@type":"Person","@id":"https:\/\/www.athenstrainers.gr\/#\/schema\/person\/8fd6b98f150eb7e47c1657fd7e111f58","name":"AthensTrainers","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/www.athenstrainers.gr\/#\/schema\/person\/image\/","url":"https:\/\/secure.gravatar.com\/avatar\/cd9945f5d40b3f26072e36daf3c2dc55?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/cd9945f5d40b3f26072e36daf3c2dc55?s=96&d=mm&r=g","caption":"AthensTrainers"},"url":"https:\/\/www.athenstrainers.gr\/en\/blog\/author\/athenstrainers\/"}]}},"_links":{"self":[{"href":"https:\/\/www.athenstrainers.gr\/en\/wp-json\/wp\/v2\/posts\/4949","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.athenstrainers.gr\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.athenstrainers.gr\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.athenstrainers.gr\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.athenstrainers.gr\/en\/wp-json\/wp\/v2\/comments?post=4949"}],"version-history":[{"count":1,"href":"https:\/\/www.athenstrainers.gr\/en\/wp-json\/wp\/v2\/posts\/4949\/revisions"}],"predecessor-version":[{"id":4950,"href":"https:\/\/www.athenstrainers.gr\/en\/wp-json\/wp\/v2\/posts\/4949\/revisions\/4950"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.athenstrainers.gr\/en\/wp-json\/wp\/v2\/media\/4905"}],"wp:attachment":[{"href":"https:\/\/www.athenstrainers.gr\/en\/wp-json\/wp\/v2\/media?parent=4949"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.athenstrainers.gr\/en\/wp-json\/wp\/v2\/categories?post=4949"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.athenstrainers.gr\/en\/wp-json\/wp\/v2\/tags?post=4949"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}