{"id":1654616,"date":"2021-05-21T16:08:16","date_gmt":"2021-05-21T16:08:16","guid":{"rendered":"https:\/\/www.myzen.tv\/?post_type=programs&#038;p=1654616"},"modified":"2026-01-25T07:10:51","modified_gmt":"2026-01-25T07:10:51","slug":"8897-combinaison-roll-down-roll-up-et-spine-stretch-s00-e11","status":"publish","type":"program","link":"https:\/\/www.myzen.tv\/fr\/program\/episode\/8897-combinaison-roll-down-roll-up-et-spine-stretch-s00-e11","title":{"rendered":"Combinaison roll down\/roll up et spine stretch"},"content":{"rendered":"<p>Dans cet \u00e9pisode, nous commencerons par vous montrer une combinaison de roll down\/roll up et spine stretch qui nous permettra d\u2019\u00e9tirer l\u2019ensemble de notre colonne, de notre nuque et du haut de notre dos. Nous ferons ensuite l\u2019exercice de la sir\u00e8ne pour \u00e9tire le c\u00f4t\u00e9 de notre corps, et nous finirons par des \u00e9tirements des hanches.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Dans cet \u00e9pisode, nous vous montrerons une combinaison de roll down\/roll up et spine stretch.<\/p>\n","protected":false},"featured_media":1655083,"parent":0,"menu_order":0,"template":"","format":"standard","meta":{"episode_type":"","audio_file":"","cover_image":"","cover_image_id":"","duration":"00:05:00","filesize":"","date_recorded":"","explicit":"","block":"","itunes_episode_number":"","itunes_title":"","itunes_season_number":"","itunes_episode_type":"","filesize_raw":""},"program_type":[32],"group":[268,315],"d_category":[1177],"genre":[1372],"class_list":["post-1654616","program","type-program","status-publish","format-standard","has-post-thumbnail","hentry","program_type-episode","group-fitness-yoga","group-remise-en-forme","d_category-body-and-soul","genre-do-it-yourself"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.0 - 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