{"id":13959,"date":"2023-10-13T16:47:03","date_gmt":"2023-10-13T14:47:03","guid":{"rendered":"https:\/\/osteopathie-liem.de\/5-effective-exercises-to-strengthen-your-muscle-chains-incl-video\/"},"modified":"2024-09-16T18:33:41","modified_gmt":"2024-09-16T16:33:41","slug":"5-effective-exercises-to-strengthen-your-muscle-chains-incl-video","status":"publish","type":"post","link":"https:\/\/osteopathie-liem.de\/en\/5-effective-exercises-to-strengthen-your-muscle-chains-incl-video\/","title":{"rendered":"5 effective exercises to strengthen your muscle chains incl.\nvideo"},"content":{"rendered":"<style>.elementor-13959 .elementor-element.elementor-element-c61640c{color:#000000;}.elementor-13959 .elementor-element.elementor-element-c61640c > .elementor-widget-container{margin:0px 0px 0px 0px;border-style:solid;border-width:0px 0px 0px 0px;border-radius:0px 0px 0px 0px;}.elementor-13959 .elementor-element.elementor-element-8585191{--spacer-size:23px;}.elementor-13959 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data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-0863ab6 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"0863ab6\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-73de2cb\" data-id=\"73de2cb\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-c61640c elementor-widget elementor-widget-text-editor\" data-id=\"c61640c\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Our muscles play a crucial role in our overall health and well-being.<br \/>\nBut did you know that you don&#8217;t necessarily need a gym to train them effectively?<br \/>\nIn this post, I&#8217;m going to introduce you to five simple but effective exercises that you can do in the comfort of your own home using just a chair.<br \/>\nWhether you&#8217;re just starting out or you&#8217;re an old hand, there&#8217;s a gentle and a difficult version of each exercise.<br \/>\nSo let&#8217;s get started and strengthen our muscle chains!    <\/p>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-8585191 elementor-widget elementor-widget-spacer\" data-id=\"8585191\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-c2d6825 elementor-widget elementor-widget-heading\" data-id=\"c2d6825\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Front muscle chain strengthening  <\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-52dc36e elementor-widget elementor-widget-spacer\" data-id=\"52dc36e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-cd35a61 elementor-widget elementor-widget-video\" data-id=\"cd35a61\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;youtube_url&quot;:&quot;https:\\\/\\\/www.youtube.com\\\/watch?v=pE6Ne06MAOs&quot;,&quot;loop&quot;:&quot;yes&quot;,&quot;yt_privacy&quot;:&quot;yes&quot;,&quot;lazy_load&quot;:&quot;yes&quot;,&quot;video_type&quot;:&quot;youtube&quot;,&quot;controls&quot;:&quot;yes&quot;}\" data-widget_type=\"video.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-wrapper elementor-open-inline\">\n\t\t\t<div class=\"elementor-video\"><\/div>\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-26b8166 elementor-widget elementor-widget-spacer\" data-id=\"26b8166\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-e2a1d4b elementor-widget elementor-widget-heading\" data-id=\"e2a1d4b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Instructions<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-341a22b elementor-widget elementor-widget-text-editor\" data-id=\"341a22b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><strong>You need a chair.<\/strong><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">  You are lying on your stomach.<br \/>\nYour hands are under your shoulders. <\/span><\/li>\n<li><span style=\"font-weight: 400;\">  Place the span of both feet on the seat of the chair.<br \/>\nThe legs are stretched out. <\/span><\/li>\n<li><span style=\"font-weight: 400;\">  Straighten your elbows and lift your body so that you are in a kind of push-up position with your legs raised.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">  Keep your body parallel to the floor and your body and legs straight.<br \/>\nBe careful not to twist or fall into a hollow back. <\/span><\/li>\n<\/ul>\n<p><strong>How often\/how long?<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">Hold the position for about 1 minute.<\/span><\/p>\n<p><strong>Gentler variant:<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">You can also perform the exercise on your elbows and without a chair.<br \/>\nIn this case, your feet are placed on the floor. <\/span><\/p>\n<p><strong>Heavy variant:<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">Raise your legs alternately for 10-30 seconds at a time, stretching them about 10 cm.<\/span><\/p>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-9992350 elementor-widget elementor-widget-spacer\" data-id=\"9992350\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-ded471c elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"ded471c\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-c78c216\" data-id=\"c78c216\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-73584e0 elementor-widget elementor-widget-spacer\" data-id=\"73584e0\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-619e654 elementor-widget elementor-widget-heading\" data-id=\"619e654\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Posterior muscle chain strengthening  <\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-8a3bbd3 elementor-widget elementor-widget-spacer\" data-id=\"8a3bbd3\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2b23518 elementor-widget elementor-widget-video\" data-id=\"2b23518\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;youtube_url&quot;:&quot;https:\\\/\\\/www.youtube.com\\\/watch?v=QWe80YmCPys&quot;,&quot;loop&quot;:&quot;yes&quot;,&quot;yt_privacy&quot;:&quot;yes&quot;,&quot;lazy_load&quot;:&quot;yes&quot;,&quot;video_type&quot;:&quot;youtube&quot;,&quot;controls&quot;:&quot;yes&quot;}\" data-widget_type=\"video.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-wrapper elementor-open-inline\">\n\t\t\t<div class=\"elementor-video\"><\/div>\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ef8db89 elementor-widget elementor-widget-spacer\" data-id=\"ef8db89\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b25d58e elementor-widget elementor-widget-heading\" data-id=\"b25d58e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Instructions<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-95b25f9 elementor-widget elementor-widget-text-editor\" data-id=\"95b25f9\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><strong>You need a chair.<\/strong><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">  Sit on the floor.<br \/>\nPlace the heels of both feet on the seat of the chair and stretch your legs.<br \/>\nPlace your hands on the floor behind you.  <\/span><\/li>\n<li><span style=\"font-weight: 400;\">  Straighten your elbows and lift your body off the floor.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">  Your body is now parallel to the floor; keep your torso and legs straight.<br \/>\nTake care not to twist.<br \/>\nThe toes are pointing upwards, the feet are not turned.  <\/span><\/li>\n<\/ul>\n<p><strong>How often\/how long?<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">Hold the position for about 1 minute.<\/span><\/p>\n<p><strong>Gentle variant:<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">You can also perform the exercise on your elbows and without a chair.<br \/>\nThe heels are placed on the floor. <\/span><\/p>\n<p><strong>Heavy variant:<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">Raise your legs alternately for 10-30 seconds at a time, stretching them about 10 cm.  <\/span><\/p>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7b7ca58 elementor-widget elementor-widget-spacer\" data-id=\"7b7ca58\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-ed4af40 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"ed4af40\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-d285649\" data-id=\"d285649\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-c70457f elementor-widget elementor-widget-spacer\" data-id=\"c70457f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-84e7f12 elementor-widget elementor-widget-heading\" data-id=\"84e7f12\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Rear stabilization line reinforcement  <\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a673e9c elementor-widget elementor-widget-spacer\" data-id=\"a673e9c\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-0957f05 elementor-widget elementor-widget-video\" data-id=\"0957f05\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;youtube_url&quot;:&quot;https:\\\/\\\/www.youtube.com\\\/watch?v=BnVb8Nq2-zA&quot;,&quot;loop&quot;:&quot;yes&quot;,&quot;yt_privacy&quot;:&quot;yes&quot;,&quot;lazy_load&quot;:&quot;yes&quot;,&quot;video_type&quot;:&quot;youtube&quot;,&quot;controls&quot;:&quot;yes&quot;}\" data-widget_type=\"video.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-wrapper elementor-open-inline\">\n\t\t\t<div class=\"elementor-video\"><\/div>\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-bc35642 elementor-widget elementor-widget-spacer\" data-id=\"bc35642\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-82948a6 elementor-widget elementor-widget-heading\" data-id=\"82948a6\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Instructions<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-639080b elementor-widget elementor-widget-text-editor\" data-id=\"639080b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><strong>You need a chair.<\/strong><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">  Sit on the floor.<br \/>\nPlace the heels of both feet on the seat of the chair and bend your legs and knees by about 90\u00b0. <\/span><\/li>\n<li><span style=\"font-weight: 400;\">  Straighten your elbows.<br \/>\nKeep your body straight. <\/span><\/li>\n<li><span style=\"font-weight: 400;\">  Take care not to twist.<br \/>\nThe toes are pointing upwards, the feet are not turned. <\/span><\/li>\n<\/ul>\n<p><strong>How often\/how long?<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">Hold the position for about 1 minute.<\/span><\/p>\n<p><strong>Gentle variant:<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">You can also perform the exercise on your elbows and without a chair.<br \/>\nThe heels are placed on the floor. <\/span><\/p>\n<p><strong>Heavy variant:<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">Raise your legs alternately for 10-30 seconds at a time, stretching them about 10 cm.<\/span><\/p>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a60d0c8 elementor-widget elementor-widget-spacer\" data-id=\"a60d0c8\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-76e3818 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"76e3818\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-51006e4\" data-id=\"51006e4\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-1a97887 elementor-widget elementor-widget-spacer\" data-id=\"1a97887\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3e7892e elementor-widget elementor-widget-heading\" data-id=\"3e7892e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Lateral muscle chain strengthening  <\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ff6b45b elementor-widget elementor-widget-spacer\" data-id=\"ff6b45b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-16fbf9a elementor-widget elementor-widget-video\" data-id=\"16fbf9a\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;youtube_url&quot;:&quot;https:\\\/\\\/www.youtube.com\\\/watch?v=R5RmkoOJngI&quot;,&quot;loop&quot;:&quot;yes&quot;,&quot;yt_privacy&quot;:&quot;yes&quot;,&quot;lazy_load&quot;:&quot;yes&quot;,&quot;video_type&quot;:&quot;youtube&quot;,&quot;controls&quot;:&quot;yes&quot;}\" data-widget_type=\"video.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-wrapper elementor-open-inline\">\n\t\t\t<div class=\"elementor-video\"><\/div>\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-342f41b elementor-widget elementor-widget-spacer\" data-id=\"342f41b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6b3ada9 elementor-widget elementor-widget-heading\" data-id=\"6b3ada9\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Instructions<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-fbb8fb4 elementor-widget elementor-widget-text-editor\" data-id=\"fbb8fb4\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><strong>You need a chair.<\/strong><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">  You are lying on your side, with your lower hand at about shoulder height.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">  Place both legs stretched out to the side on the seat of the chair.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">  Extend your lower arm.<br \/>\nThe other arm rests at the side on top of the body.<br \/>\nYour body is roughly parallel to the floor; keep your torso and legs straight.<br \/>\nBe careful not to twist.   <\/span><\/li>\n<\/ul>\n<p><strong>How often\/how long?<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">Remain in this position for about 30 seconds.<br \/>\nThen raise your upper leg about 10 cm straight for 10-30 seconds.<br \/>\nThen switch sides.  <\/span><\/p>\n<p><strong>Gentle variant:<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">You can also do the exercise leaning on your forearm and without a chair.  <\/span><\/p>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-8a6ea71 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"8a6ea71\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-3c1d860\" data-id=\"3c1d860\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-628c7fa elementor-widget elementor-widget-spacer\" data-id=\"628c7fa\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-f463875 elementor-widget elementor-widget-heading\" data-id=\"f463875\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Inner muscle chain strengthening  <\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-f0d8bac elementor-widget elementor-widget-spacer\" data-id=\"f0d8bac\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3809ce7 elementor-widget elementor-widget-video\" data-id=\"3809ce7\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;youtube_url&quot;:&quot;https:\\\/\\\/www.youtube.com\\\/watch?v=FuHezwfqG-w&quot;,&quot;loop&quot;:&quot;yes&quot;,&quot;yt_privacy&quot;:&quot;yes&quot;,&quot;lazy_load&quot;:&quot;yes&quot;,&quot;video_type&quot;:&quot;youtube&quot;,&quot;controls&quot;:&quot;yes&quot;}\" data-widget_type=\"video.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-wrapper elementor-open-inline\">\n\t\t\t<div class=\"elementor-video\"><\/div>\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4b43650 elementor-widget elementor-widget-spacer\" data-id=\"4b43650\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5633c84 elementor-widget elementor-widget-heading\" data-id=\"5633c84\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Instructions<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-c3760db elementor-widget elementor-widget-text-editor\" data-id=\"c3760db\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><strong>You need a chair.<\/strong><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">  You are lying on your side, with your lower hand at about shoulder height.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">  Place your upper leg stretched out to the side on the seat.<br \/>\nThe lower leg touches the underside of the seat.<br \/>\nBoth legs are stretched out.  <\/span><\/li>\n<li><span style=\"font-weight: 400;\">  Extend your lower arm.<br \/>\nThe other arm rests on the side of your body.<br \/>\nThe body is approximately parallel to the floor.  <\/span><\/li>\n<li><span style=\"font-weight: 400;\">  Be careful not to twist, keep your head and shoulders in line with the rest of your body.<\/span><\/li>\n<\/ul>\n<p><strong>How often\/how long?<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">Hold the position for 10-30 seconds.<br \/>\nThen change sides. <\/span><\/p>\n<p><strong>Gentle variant:<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">You can also perform the exercise leaning on your forearm.<\/span><\/p>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-0fdaa33 elementor-widget elementor-widget-spacer\" data-id=\"0fdaa33\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-0379699 elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"0379699\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1440d23 elementor-widget elementor-widget-spacer\" data-id=\"1440d23\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-1fed981 e-flex e-con-boxed e-con e-parent\" data-id=\"1fed981\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-2243f65 elementor-position-inline-start elementor-view-default elementor-mobile-position-block-start elementor-widget elementor-widget-icon-box\" data-id=\"2243f65\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"icon-box.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-icon-box-wrapper\">\n\n\t\t\t\t\t\t<div class=\"elementor-icon-box-icon\">\n\t\t\t\t<a href=\"https:\/\/www.amazon.de\/Das-Osteopathie-Selbsthilfe-Buch-Osteopathie-Selbstheilung-f%C3%B6rdert\/dp\/3432114184\/ref=sr_1_3?__mk_de_DE=%C3%85M%C3%85%C5%BD%C3%95%C3%91=3FCMGHFIASNHF=das+osteopathie+selbsthilfe+buch=1638881604=das+osteopath%2Caps%2C164=8-3\" class=\"elementor-icon\" tabindex=\"-1\" aria-label=\"Order the osteopathy self-help book directly from Amazon\">\n\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fab-amazon\" viewBox=\"0 0 448 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M257.2 162.7c-48.7 1.8-169.5 15.5-169.5 117.5 0 109.5 138.3 114 183.5 43.2 6.5 10.2 35.4 37.5 45.3 46.8l56.8-56S341 288.9 341 261.4V114.3C341 89 316.5 32 228.7 32 140.7 32 94 87 94 136.3l73.5 6.8c16.3-49.5 54.2-49.5 54.2-49.5 40.7-.1 35.5 29.8 35.5 69.1zm0 86.8c0 80-84.2 68-84.2 17.2 0-47.2 50.5-56.7 84.2-57.8v40.6zm136 163.5c-7.7 10-70 67-174.5 67S34.2 408.5 9.7 379c-6.8-7.7 1-11.3 5.5-8.3C88.5 415.2 203 488.5 387.7 401c7.5-3.7 13.3 2 5.5 12zm39.8 2.2c-6.5 15.8-16 26.8-21.2 31-5.5 4.5-9.5 2.7-6.5-3.8s19.3-46.5 12.7-55c-6.5-8.3-37-4.3-48-3.2-10.8 1-13 2-14-.3-2.3-5.7 21.7-15.5 37.5-17.5 15.7-1.8 41-.8 46 5.7 3.7 5.1 0 27.1-6.5 43.1z\"><\/path><\/svg>\t\t\t\t<\/a>\n\t\t\t<\/div>\n\t\t\t\n\t\t\t\t\t\t<div class=\"elementor-icon-box-content\">\n\n\t\t\t\t\t\t\t\t\t<h3 class=\"elementor-icon-box-title\">\n\t\t\t\t\t\t<a href=\"https:\/\/www.amazon.de\/Das-Osteopathie-Selbsthilfe-Buch-Osteopathie-Selbstheilung-f%C3%B6rdert\/dp\/3432114184\/ref=sr_1_3?__mk_de_DE=%C3%85M%C3%85%C5%BD%C3%95%C3%91=3FCMGHFIASNHF=das+osteopathie+selbsthilfe+buch=1638881604=das+osteopath%2Caps%2C164=8-3\" >\n\t\t\t\t\t\t\tOrder the osteopathy self-help book directly from Amazon\t\t\t\t\t\t<\/a>\n\t\t\t\t\t<\/h3>\n\t\t\t\t\n\t\t\t\t\t\t\t\t\t<p class=\"elementor-icon-box-description\">\n\t\t\t\t\t\tThe latest book by Torsten Liem.\nThe author is known and appreciated for his well-founded specialist books; he has also had osteopathy guidebooks\/non-fiction books on the market for more than 20 years. \t\t\t\t\t<\/p>\n\t\t\t\t\n\t\t\t<\/div>\n\t\t\t\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6fbe38a elementor-widget elementor-widget-spacer\" data-id=\"6fbe38a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Discover five powerful exercises to strengthen the anterior, posterior, lateral and internal muscle chains &#8211; all you need is a chair!<br \/>\nWhether you&#8217;re a beginner or advanced, there are variations for all fitness levels. <\/p>\n","protected":false},"author":3,"featured_media":13961,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"elementor_theme","format":"standard","meta":{"_acf_changed":false,"iawp_total_views":100,"footnotes":""},"categories":[78,82,81,77],"tags":[],"class_list":["post-13959","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-body-en","category-body-en-3","category-self-help-videos-en","category-videos"],"acf":[],"_links":{"self":[{"href":"https:\/\/osteopathie-liem.de\/en\/wp-json\/wp\/v2\/posts\/13959","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/osteopathie-liem.de\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/osteopathie-liem.de\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/osteopathie-liem.de\/en\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/osteopathie-liem.de\/en\/wp-json\/wp\/v2\/comments?post=13959"}],"version-history":[{"count":1,"href":"https:\/\/osteopathie-liem.de\/en\/wp-json\/wp\/v2\/posts\/13959\/revisions"}],"predecessor-version":[{"id":13963,"href":"https:\/\/osteopathie-liem.de\/en\/wp-json\/wp\/v2\/posts\/13959\/revisions\/13963"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/osteopathie-liem.de\/en\/wp-json\/wp\/v2\/media\/13961"}],"wp:attachment":[{"href":"https:\/\/osteopathie-liem.de\/en\/wp-json\/wp\/v2\/media?parent=13959"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/osteopathie-liem.de\/en\/wp-json\/wp\/v2\/categories?post=13959"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/osteopathie-liem.de\/en\/wp-json\/wp\/v2\/tags?post=13959"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}