Recovery feels easier when you can see the week clearly.
I created this free 2-Week Recovery Checklist based on my own recovery routine. It includes separate checklists for Week 1 and Week 2, with gentle movement, stretching, walking, Body Balance, rest and simple check-ins to help you reflect on how you feel as you go.
If you are in a season of slowing down, rebuilding or easing back into movement, this free printable gives you a simple structure to follow without turning recovery into more pressure.
Download the free checklist below.
What’s inside
This free printable includes:
- a Week 1 recovery checklist
- a Week 2 recovery checklist
- low-impact movement and stretching
- walking and rest prompts
- Body Balance sessions
- simple physical and emotional check-ins
- a gentle progression into more activity in Week 2
Who this checklist is for
This checklist is for women who want a calmer, more organised way to move through a short recovery phase.
It may be helpful if you are easing back into movement, rebuilding your routine after a setback or trying to stay consistent with gentle recovery habits without overthinking everything.
Why I created it
I created this checklist during my own recovery journey, when I needed a simple way to keep track of the week and stay realistic about what recovery actually looked like.
Nothing extreme. Nothing complicated. Just a clearer way to move, stretch, rest and check in with myself as I went.
A quick note
This checklist is based on my personal recovery experience and is not medical advice. If you are recovering from an injury or dealing with pain, always check with your doctor or physiotherapist before starting or changing any exercise routine.
