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6-Minute Stretching Routine

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Download the 6-Minute Stretch Chart

1. Leaning Lat Stretch
2. Knee-2-Chest Stretch
3. Lying Piriformis Stretch
4. Overhead Triceps Stretch
5. Chest & Biceps Stretch
6. Calf Stretch 1
   (gastrocnemius)
7. Hamstring Stretch
8. Hip Flexor Stretch
9. Quad Stretch

12-Minute Stretching Routine

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Download the 12-Minute Stretch Chart

1. Leaning Lat Stretch
2. Knee-2-Chest Stretch
3. Lying Piriformis Stretch
4. Neck Stretch
5. Standing Side Stretch
6. Overhead Triceps Stretch
7. Chest & Biceps Stretch
8. Calf Stretch 1
   (gastrocnemius)
9. Calf Stretch 2
   (achilles, & soleus)
10. Hamstring Stretch
11. Hip Flexor Stretch
12. Quad Stretch
13. IT Band Stretch
    (iliotibial band)