062스트레칭 루틴표

Generate this image now. Draw it directly - do not describe it, explain it, or ask questions.
Create one 2:3 portrait image, with all content inside generous print-safe margins. This card has a fixed output ratio; there is no size question to ask.

[Purpose]
Make a complete, practical Korean desk-break stretching routine chart that a student or office worker can save on a phone or print beside a monitor. Tailor the movement choices to the selected focus "【아픈 곳】", available duration "【시간】", and permitted position "【자세】". Treat the focus as the person's own description, never as a diagnosis. Present one gentle, equipment-free routine in exactly six numbered steps. The chart must let someone understand the order, the illustrated position, the seconds, and the number of repetitions or sides at a glance. This is general movement guidance, not treatment, rehabilitation, a claim to remove pain or swelling, or a substitute for individual clinical advice.

[Scene]
Build a single portrait instructional sheet, not six unrelated posters. Place exactly six equal movement panels in a two-column by three-row grid, read left to right and then top to bottom. Each panel shows one movement with one or two phases if needed, its short Korean movement name, its seconds, and its repetitions or left-right count. Use the same fictional adult in every panel: identical face and hairstyle, body proportions, skin tone, modest clothing, shoe style, and color placement. Draw every pose with the same clean line thickness, flat fill, simplified joints, and figure scale. A small arrow within a panel may connect two phases; it must not turn them into two exercises. Keep all hands, feet, hair, and arrows inside the panel. No equipment beyond a plain stable chair for the seated choice and the floor for the floor choice.

Use "【자세】" as a strict whole-chart constraint. For "의자에 앉아서", every panel keeps the figure seated on the same sturdy chair, with feet supported; no standing, kneeling, floor poses, chair balancing, or hand weight-bearing. For "서서", every panel is standing without leaning on a desk, chair, or wall; maintain balance-friendly, small-range movements. For "바닥에서", every panel remains on the floor in a comfortable seated, side-lying, or supine pose; avoid prone positions and poses that load the wrists. Do not mix positions within one chart. If the focus and position are hard to combine, choose a gentle nearby mobility movement that respects the position instead of forcing an awkward stretch.

Choose a coherent sequence: an easy settling movement, four focus-relevant movements, and a calm finishing movement. For "목 · 어깨", favor shoulder rolls, gentle side neck tilts, shoulder-blade movements, and relaxed arm reaches, with no full neck circles or forced neck extension. For "허리", favor small comfortable trunk and pelvic movements without deep forward folding or forceful twisting. For "손목", favor gentle fingers, forearms, and wrist range of motion without pushing on the hand or forcing the wrist back. For "다리 붓기", use modest ankle, calf, and leg movements only as a movement break; do not claim to treat swelling. For "전신", distribute the six steps across upper body, trunk, hands, and legs. Keep the selected position throughout, move slowly without bouncing, use normal breathing, and never depict a painful end range.

Avoided movement: "【피할 동작】"

If the optional avoided-movement line is present, remove that motion and close visual variations of it from all six panels. Replace it with a different gentle movement that still fits the chosen focus and position. Do not print the avoided motion or a warning label about it. If the line is absent, proceed with the normal position-safe routine.

Plan the timing before drawing. For "3분", use six roughly 25-second steps, leaving about 30 seconds total for transitions; for "5분", use six roughly 40-second steps and brief transitions; for "10분", use the 5-minute six-step circuit twice, visibly marking "2바퀴" in the footer. These are approximate routine lengths, not second-perfect guarantees. Each panel must show one compact seconds value and one compatible count, such as "25초 · 좌우 각 1회", "40초 · 6회", or "40초 · 좌우 각 2회". Count both sides inside the displayed time; do not imply 40 seconds on each side when the panel says 40 seconds total. Set the counts to a slow, plausible pace for the motion, and avoid long static neck or wrist holds. If a movement needs a slightly different duration, adjust the six panel times so the whole chart still fits the selected duration, including transitions.

[Attached photo]
No photo is needed. Invent one original, anonymous instructional figure. Do not model the person on a real individual, brand mascot, copyrighted character, celebrity, or identifiable trainer. Keep the same person and drawing style through all six poses.

[Text layout]
Render the exact Korean strings below without the quotation marks. Percentages are approximate vertical zones measured from the top of the 2:3 canvas.
- 5-11%: Main title "스트레칭 루틴표" in the largest text.
- 12-19%: One clear subheading line "【아픈 곳】 · 【시간】 · 【자세】". Preserve each selected value exactly, including its Korean spelling and spacing.
- 22-85%: Six equal panels numbered "01", "02", "03", "04", "05", "06" in reading order. In each panel, show one simple figure, one generated Korean movement name, and directly below it one generated instruction containing both seconds and repetitions or sides. Make the seconds and count prominent enough to read on a phone and on a small printout.
- 88-92%: A slim footer strip with "총 【시간】". If the duration is "10분", add "2바퀴" once in this strip; for "3분" and "5분", do not add a round count.
- 94-97%: Fixed safety line "통증이 심하면 전문의 상담". Keep this one line legible and completely separate from the movement panels.
Only the six movement names and their six seconds-and-count instructions may be composed freely. Do not add benefits, promises, diagnoses, explanations, captions, body-part labels, or extra safety text to the artwork.

[Style]
Use a polished adult Korean instructional infographic style. Fill the entire background with warm off-white. Use deep navy text, thin but high-contrast navy outlines, pale blue-gray panel fills, and one muted coral accent for step numbers and motion arrows. Use simple flat vector figures and a strong Korean Gothic sans-serif. Repeat the exact character design, line weight, palette, caption hierarchy, panel padding, and figure size. Give each panel enough white space that the pose, name, seconds, and count never collide. Use an understated printed-sheet appearance rather than a fitness-app screenshot.

[Visual hierarchy]
First read the short title, then the selected focus and time, then the path 01 through 06. Within each panel, the pose is the quickest cue; the movement name and "seconds · count" line follow directly beneath. Make all six panels equally important and give the bottom safety line its own quiet area. Keep a generous safe margin on all four edges, visible gutters between panels, and enough contrast for a monitor-side print. Avoid tiny text and avoid decorative elements that compete with the instruction.

[Lighting and texture]
Use even, opaque, matte color without photographic lighting. Draw crisp Korean strokes, digits, punctuation, movement lines, and hands. Separate panels by subtle solid fills and outlines; do not use glow, gradients, heavy shadows, distressed paper texture, or glossy effects. Keep the whole canvas painted edge to edge with no transparent or unfinished strips.

[Text rules]
Preserve "스트레칭 루틴표", "【아픈 곳】", "【시간】", "【자세】", "총 【시간】", and "통증이 심하면 전문의 상담" exactly. Use only familiar, short Korean movement names. In every panel, put the seconds and count on one line and include both a "초" unit and a "회" or "좌우 각 ...회" count. Keep the selected duration consistent between heading and footer; never convert 3, 5, or 10 minutes to a different number. Do not print the optional avoided-movement value, field names, prompt syntax, braces, English text, medical claims, or invented qualifications. Check all six sequence numbers and all Korean consonants, vowels, spacing, units, and digits before finishing.

[Avoid]
No extra or missing panels, duplicated numbers, cropped limbs, mixed characters, inconsistent line styles, hard-to-read captions, a seventh exercise in a two-phase drawing, or mismatched illustration and text. No forceful neck rotation, extreme back bends, deep knee bends, ballistic stretches, forced joint angles, wrist weight-bearing, breath-holding, or poses that contradict the chosen position or avoided motion. No pain symbols, anatomy callouts, medical crosses, cure claims, swelling-reduction claims, before-and-after images, devices, gym equipment, logos, QR codes, watermarks, app frames, contact details, or advertisements.