Small picture = contraction
Large picture = stretching

These are scanned from some photocopies I had back in the 90's..
I haven't found anything this clear on the web.

         
Some combinations could be :

Weight Lifting .. numbers : 3, 9, 12, 14, 19, 25, 26, 27, 28, 29

Handball.. numbers 2, 4, 6, 9, 10, 16, 17, 19, 26, 30

Skiing.. numbers 2, 5, 6, 7, 11, 20, 21, 22, 23, 24

Badminton.. numbers 1, 2, 9, 11, 12, 14, 16, 17, 19

PNF 1