• 24" X 36" full color

• laminated only

center of chart says, "14 Safe Exercises for the Major Muscle Groups"

• stretch daily, before and after activity
• warm up before stretching
• stretch to the edge of discomfort, but not beyond
• breathe normally as you stretch
• move into each stretch slowly, hold it for 30 seconds, and slowly return to starting position
• perform all one-sided stretches from both sides

Stretches include:

1. Neck (Lateral Flexion)
2. Shoulder (Abduction)
3. Shoulder (Rotation)
4. Shoulder (Flexion)
5. Back (Rotation)
6. Back (Lateral Flexion)
7. Back (Flexion)
8. Hip (Extension)
9. Hip (Adduction)
10. Hip (Abduction)
11. Knee (Flexion)
12. Knee (Extension)
13. Calf (Soleus)
14. Calf (Gastrocnemius)