Tracker complete self care kit

WEEK 1 OF 4

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Day 1 Date: ______ Pain AM: ___/10 Pain PM: ___/10

Stretches Done: ☐ Knee to Chest ☐ Figure-Four ☐ Seated Hamstring ☐ Cat-Cow ☐ Reclining Hamstring ☐ Child’s Pose

Trigger Point Release: ☐ Piriformis ☐ QL ☐ Traps

Neck Care: ☐ Massage ☐ Acupressure ☐ Exercises

Notes: ______________________________________________________

 

Day 2 Date: ______ Pain AM: ___/10 Pain PM: ___/10

Stretches Done: ☐ ☐ ☐ ☐ ☐ ☐

Trigger Points: ☐ Piriformis ☐ QL ☐ Traps

Neck Care: ☐ Massage ☐ Acupressure ☐ Exercises

Notes: ______________________________________________________

 

Day 3 Date: ______ Pain AM: ___/10 Pain PM: ___/10

Stretches Done: ☐ ☐ ☐ ☐ ☐ ☐

Trigger Points: ☐ Piriformis ☐ QL ☐ Traps

Neck Care: ☐ Massage ☐ Acupressure ☐ Exercises

Notes: ______________________________________________________

 

Day 4 Date: ______ Pain AM: ___/10 Pain PM: ___/10

Stretches Done: ☐ ☐ ☐ ☐ ☐ ☐

Trigger Points: ☐ Piriformis ☐ QL ☐ Traps

Neck Care: ☐ Massage ☐ Acupressure ☐ Exercises

Notes: ______________________________________________________

 

Day 5 Date: ______ Pain AM: ___/10 Pain PM: ___/10

Stretches Done: ☐ ☐ ☐ ☐ ☐ ☐

Trigger Points: ☐ Piriformis ☐ QL ☐ Traps

Neck Care: ☐ Massage ☐ Acupressure ☐ Exercises

Notes: ______________________________________________________

 

Day 6 Date: ______ Pain AM: ___/10 Pain PM: ___/10

Stretches Done: ☐ ☐ ☐ ☐ ☐ ☐

Trigger Points: ☐ Piriformis ☐ QL ☐ Traps

Neck Care: ☐ Massage ☐ Acupressure ☐ Exercises

Notes: ______________________________________________________

 

Day 7 Date: ______ Pain AM: ___/10 Pain PM: ___/10

Stretches Done: ☐ ☐ ☐ ☐ ☐ ☐

Trigger Points: ☐ Piriformis ☐ QL ☐ Traps

Neck Care: ☐ Massage ☐ Acupressure ☐ Exercises

Notes: ______________________________________________________

 

WEEK 1 SUMMARY:

Average pain this week: ___ /10

Total stretch sessions completed: ___ /7

Notes / Progress: ____________________________________________

Goals for next week: _________________________________________

 

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WEEK 2 OF 4

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Day 8 Date: ______ Pain AM: ___/10 Pain PM: ___/10

Stretches Done: ☐ ☐ ☐ ☐ ☐ ☐

Trigger Points: ☐ Piriformis ☐ QL ☐ Traps

Neck Care: ☐ Massage ☐ Acupressure ☐ Exercises

Notes: ______________________________________________________

 

Day 9 Date: ______ Pain AM: ___/10 Pain PM: ___/10

Stretches Done: ☐ ☐ ☐ ☐ ☐ ☐

Trigger Points: ☐ Piriformis ☐ QL ☐ Traps

Neck Care: ☐ Massage ☐ Acupressure ☐ Exercises

Notes: ______________________________________________________

 

Day 10 Date: ______ Pain AM: ___/10 Pain PM: ___/10

Stretches Done: ☐ ☐ ☐ ☐ ☐ ☐

Trigger Points: ☐ Piriformis ☐ QL ☐ Traps

Neck Care: ☐ Massage ☐ Acupressure ☐ Exercises

Notes: ______________________________________________________

 

Day 11 Date: ______ Pain AM: ___/10 Pain PM: ___/10

Stretches Done: ☐ ☐ ☐ ☐ ☐ ☐

Trigger Points: ☐ Piriformis ☐ QL ☐ Traps

Neck Care: ☐ Massage ☐ Acupressure ☐ Exercises

Notes: ______________________________________________________

 

Day 12 Date: ______ Pain AM: ___/10 Pain PM: ___/10

Stretches Done: ☐ ☐ ☐ ☐ ☐ ☐

Trigger Points: ☐ Piriformis ☐ QL ☐ Traps

Neck Care: ☐ Massage ☐ Acupressure ☐ Exercises

Notes: ______________________________________________________

 

Day 13 Date: ______ Pain AM: ___/10 Pain PM: ___/10

Stretches Done: ☐ ☐ ☐ ☐ ☐ ☐

Trigger Points: ☐ Piriformis ☐ QL ☐ Traps

Neck Care: ☐ Massage ☐ Acupressure ☐ Exercises

Notes: ______________________________________________________

 

Day 14 Date: ______ Pain AM: ___/10 Pain PM: ___/10

Stretches Done: ☐ ☐ ☐ ☐ ☐ ☐

Trigger Points: ☐ Piriformis ☐ QL ☐ Traps

Neck Care: ☐ Massage ☐ Acupressure ☐ Exercises

Notes: ______________________________________________________

 

WEEK 2 SUMMARY:

Average pain this week: ___ /10

Total stretch sessions completed: ___ /7

Notes / Progress: ____________________________________________

Goals for next week: _________________________________________

 

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WEEK 3 OF 4

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Day 15 Date: ______ Pain AM: ___/10 Pain PM: ___/10

Stretches Done: ☐ ☐ ☐ ☐ ☐ ☐

Trigger Points: ☐ Piriformis ☐ QL ☐ Traps

Neck Care: ☐ Massage ☐ Acupressure ☐ Exercises

Notes: ______________________________________________________

 

Day 16 Date: ______ Pain AM: ___/10 Pain PM: ___/10

Stretches Done: ☐ ☐ ☐ ☐ ☐ ☐

Trigger Points: ☐ Piriformis ☐ QL ☐ Traps

Neck Care: ☐ Massage ☐ Acupressure ☐ Exercises

Notes: ______________________________________________________

 

Day 17 Date: ______ Pain AM: ___/10 Pain PM: ___/10

Stretches Done: ☐ ☐ ☐ ☐ ☐ ☐

Trigger Points: ☐ Piriformis ☐ QL ☐ Traps

Neck Care: ☐ Massage ☐ Acupressure ☐ Exercises

Notes: ______________________________________________________

 

Day 18 Date: ______ Pain AM: ___/10 Pain PM: ___/10

Stretches Done: ☐ ☐ ☐ ☐ ☐ ☐

Trigger Points: ☐ Piriformis ☐ QL ☐ Traps

Neck Care: ☐ Massage ☐ Acupressure ☐ Exercises

Notes: ______________________________________________________

 

Day 19 Date: ______ Pain AM: ___/10 Pain PM: ___/10

Stretches Done: ☐ ☐ ☐ ☐ ☐ ☐

Trigger Points: ☐ Piriformis ☐ QL ☐ Traps

Neck Care: ☐ Massage ☐ Acupressure ☐ Exercises

Notes: ______________________________________________________

 

Day 20 Date: ______ Pain AM: ___/10 Pain PM: ___/10

Stretches Done: ☐ ☐ ☐ ☐ ☐ ☐

Trigger Points: ☐ Piriformis ☐ QL ☐ Traps

Neck Care: ☐ Massage ☐ Acupressure ☐ Exercises

Notes: ______________________________________________________

 

Day 21 Date: ______ Pain AM: ___/10 Pain PM: ___/10

Stretches Done: ☐ ☐ ☐ ☐ ☐ ☐

Trigger Points: ☐ Piriformis ☐ QL ☐ Traps

Neck Care: ☐ Massage ☐ Acupressure ☐ Exercises

Notes: ______________________________________________________

 

WEEK 3 SUMMARY:

Average pain this week: ___ /10

Total stretch sessions completed: ___ /7

Notes / Progress: ____________________________________________

Goals for next week: _________________________________________

 

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WEEK 4 OF 4

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Day 22 Date: ______ Pain AM: ___/10 Pain PM: ___/10

Stretches Done: ☐ ☐ ☐ ☐ ☐ ☐

Trigger Points: ☐ Piriformis ☐ QL ☐ Traps

Neck Care: ☐ Massage ☐ Acupressure ☐ Exercises

Notes: ______________________________________________________

 

Day 23 Date: ______ Pain AM: ___/10 Pain PM: ___/10

Stretches Done: ☐ ☐ ☐ ☐ ☐ ☐

Trigger Points: ☐ Piriformis ☐ QL ☐ Traps

Neck Care: ☐ Massage ☐ Acupressure ☐ Exercises

Notes: ______________________________________________________

 

Day 24 Date: ______ Pain AM: ___/10 Pain PM: ___/10

Stretches Done: ☐ ☐ ☐ ☐ ☐ ☐

Trigger Points: ☐ Piriformis ☐ QL ☐ Traps

Neck Care: ☐ Massage ☐ Acupressure ☐ Exercises

Notes: ______________________________________________________

 

Day 25 Date: ______ Pain AM: ___/10 Pain PM: ___/10

Stretches Done: ☐ ☐ ☐ ☐ ☐ ☐

Trigger Points: ☐ Piriformis ☐ QL ☐ Traps

Neck Care: ☐ Massage ☐ Acupressure ☐ Exercises

Notes: ______________________________________________________

 

Day 26 Date: ______ Pain AM: ___/10 Pain PM: ___/10

Stretches Done: ☐ ☐ ☐ ☐ ☐ ☐

Trigger Points: ☐ Piriformis ☐ QL ☐ Traps

Neck Care: ☐ Massage ☐ Acupressure ☐ Exercises

Notes: ______________________________________________________

 

Day 27 Date: ______ Pain AM: ___/10 Pain PM: ___/10

Stretches Done: ☐ ☐ ☐ ☐ ☐ ☐

Trigger Points: ☐ Piriformis ☐ QL ☐ Traps

Neck Care: ☐ Massage ☐ Acupressure ☐ Exercises

Notes: ______________________________________________________

 

Day 28 Date: ______ Pain AM: ___/10 Pain PM: ___/10

Stretches Done: ☐ ☐ ☐ ☐ ☐ ☐

Trigger Points: ☐ Piriformis ☐ QL ☐ Traps

Neck Care: ☐ Massage ☐ Acupressure ☐ Exercises

Notes: ______________________________________________________

 

WEEK 4 SUMMARY:

Average pain this week: ___ /10

Total strehes============================================================

For educational purposes only.  If symptoms are severe see a healthcare provider.