Stretching and Mobility Routine Sheet

Who this is for

A sheet for the stretches you already have. Write in each one you were given or chose, with how long or how many in your own figures and the area it works, then tick the days you did the routine on the week grid underneath. No exercises are supplied, because the right ones for you are not ours to pick.

Anyone with a routine from a physiotherapist, trainer, class or their own choosing, people who lose the sheet of exercises they were handed, and anybody who wants a week of ticks to show whether the routine actually happened.

What this helps you track

• The stretches or exercises you have, listed in one place
• How long or how many for each, in the figures you were given
• Which area each one is for, so a routine can be trimmed on a short day
• Which days this week the routine was done, stretch by stretch

How to use it

1. Write your name and who gave you the routine — or write 'my own' — at the top, with the date it was set.
2. List each stretch or exercise in the first table, with how long or how many in the words or figures you were given, and the area it works.
3. Copy the same names into the week grid, one per row.
4. Tick the day's box each time you do a stretch; a blank is simply a day it did not happen.
5. Take the sheet back to whoever gave you the routine when it is reviewed, so they can see what was done.
6. Print a fresh copy each week, or fill it in on screen and save it in your own browser.

Formats

• Printable PDF (A4 and US Letter)
• Fillable PDF with form fields
• Fill in online, saved in your browser

The printable is laid out inside a box that fits both A4 and US Letter, so the two files are identical and neither one is scaled. The fillable PDF has real form fields. The online version keeps what you enter in your own browser and builds the completed PDF on your device.

How to print

Download the A4 or US Letter file to match the paper in your printer, open it in a PDF reader and print at 100% — not "fit to page", which shrinks the writing space. Both files leave a 14 mm margin, which clears the unprintable edge on home printers. To print the online version with your entries in it, use the Print this sheet button, which prints only the sheet and none of the page around it. More on printing.

Questions

Does the sheet include any stretches?

No, and deliberately. What you should do, for how long and how often depends on you and on whoever assessed you. The sheet is the blank they fill in, or you fill in from what they told you.

Can I use it for a routine I made up myself?

Yes. Write 'my own' in the given-by field and list whatever you do. The sheet has no view on whether a routine is a good one.

What goes in the how long or how many column?

Whatever you were told or decided — a count, a time, a number of rounds. It is free text so it can hold any of those, and it is your figure rather than one printed by us.

Why is there a separate week grid?

Because the list changes rarely and the ticks change daily. Keeping the routine in one table and the days in another means the list is legible when you need it and the ticks can be refreshed each week.