* As these are all unsupervised home-based exercise and stretching prescriptions, they are all
undertaken at your own risk. Be sure to watch and listen to the videos carefully. Ask your health 
professional for further advice or seek one-on-one personal assistance if you are unsure and/or
uncomfortable with correct technique and safety. Flip Fitness Inc. and it's representatives and/or
Chantal Moen are in no way liable for injury or issues resulting from the performance of any
programming listed below. 

Rep/Set Instructions for all exercises:
Unless otherwise stated below (or under specific instruction from your therapist/health professional)
begin all mini programs below with ONE set of 10-15 repetitions each exercise. Monitor how you feel the following 1 to 2 days.
If no excessive negative effects* are felt, increase to 2 sets the next time the routine is performed.  
Increase to 3 sets of 10-15 reps and maintain the program until your condition is fully resolved AND/OR your
therapist/professional instructs you otherwise. 
* some light muscle soreness is considered appropriate the first time the routine is performed for most conditions unless otherwise stated within the program outline.  Only stay at 1 set if condition is moderately or severely exacerbated by the exercises -
check with your health professional for modification advice. 

Stretching Guidelines:
Hold each stretch for a minimum of 30 seconds up to 60 seconds. Hold the stretch at a range of motion where a gentle pull is felt.
Do not attempt to hold a position that is excessively painful - back off/release the stretch and move into the position again slowly. 

General AM/PM Routine for Postural Improvement
Full Squats
Superman Scapular Squeeze
Downward Dog to Hipflexor Stretch
Chest Stretch*
* or Modified Chest Stretch

Desk Stretching Routine
Chair Hipflexor Stretch
Chair Chest Stretch
Trap Stretches
Scalene Stretch
Seated Scapular Repositioning and Activation