Printable Stretching Routine (Free PDF)
Ten named stretches, each with a figure showing the position, a hold column you fill in yourself and seven day boxes to tick.
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Fillable PDF — type into the fields online or in any PDF viewer before printing.
Each of the ten rows carries a simple line drawing of the position, so you do not have to decode a written description halfway through a routine. The stretches run from the neck and shoulders down: neck side stretch, cross-body shoulder, chest and doorway opener, overhead side bend, standing forward fold, standing quad, calf stretch at a wall, seated figure-four, kneeling child's pose and knee to chest lying down.
The Hold column is deliberately blank. How long to hold a stretch and how often to do it depends on why you are stretching and who told you to, so the sheet gives you a line to write your own figure rather than printing one. The header has a field for who gave you the routine, which matters when the routine came from a physiotherapist and you want to keep to their version rather than a half-remembered one.
Seven tick boxes run across each row, one per day, with a Monday or Sunday start to match your week. A notes column on the right is for the side that is tighter, the day it hurt, or how far you got. The hold column, the notes and all seventy day boxes are form fields, so you can tick on screen, though most people print it, put it on the wall or the fridge and use a pen. One page, US Letter or A4.
