The 19 most common and useful stretches for any Martial Artist. Improves your flexibility and reduces the risk of injury. Each plaque is 11x17 (inches) and is laminated to protect against scratching tearing or water damage. They are then mounted on a 1/4 inch partical board and the edges are trimmed in black and chamfered to prevent chipping. The board also has a mounting hole on the back so nothing is needed except a simple nail to hang the plaque in either your home; office or dojo.