Free Printable Stretching Routine — Hold Times & Mobility PDF
Build a repeatable mobility circuit: name each move, body area, hold length in seconds, and sets. Sample rows you can edit — use the Sec column like a paper timer checklist.
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Why a “timer column” on paper?
Static stretching and PNF holds need duration, not reps. Writing seconds per hold keeps you honest when the phone is across the room — check the box mentally each time the watch beeps. Change Sec weekly as range improves.
Warm up before long static holds
- Do light movement or dynamic drills first — especially morning sessions when tissues are stiff.
- Pain vs discomfort: sharp joint pain means stop; gentle tension in muscle belly is common.
- Use Notes for props — strap, wall, block — so you recreate the same setup next time.
Sample rows are starting points
Open Edit row labels to rename every line — the samples are generic. Order exercises from standing to floor if you prefer flow. Combine with weekly training on heavy leg days or running after long mileage.