📅 Daily Mobility Log & Exercise Tracker
Date: _______________
1. Morning Baseline Status
Before starting your daily routine, take a quick assessment of how your joints feel.
Morning Stiffness Duration:
[ ] Under 15 minutes | [ ] 15–30 minutes | [ ] Over 30 minutes
Current Pain Level (Circle one):
0 (No Pain) — 1 — 2 — 3 — 4 — 5 — 6 — 7 — 8 — 9 — 10 (Severe Pain)
2. Daily Prescribed Exercise Checklist
Perform these low-impact movements only within a pain-free range of motion. Check off each set as you complete it.
| Exercise Name | Target Area | Recommended Volume | Completed |
| Straight Leg Raises | Quadriceps (Thigh) | 2 sets of 10 repetitions (each leg) | [ ] Set 1 [ ] Set 2 |
| Seated Knee Extensions | Knee Mobility | 2 sets of 10 repetitions (each leg) | [ ] Set 1 [ ] Set 2 |
| Clamshells | Glutes & Hip Stabilizers | 2 sets of 12 repetitions (each side) | [ ] Set 1 [ ] Set 2 |
| Hamstring Curls (Standing) | Back of Thigh | 2 sets of 10 repetitions (each leg) | [ ] Set 1 [ ] Set 2 |
| Heel Slides | Joint Lubrication | 1 set of 15 smooth slides (each leg) | [ ] Complete |
3. General Physical Activity & Movement
Track any additional gentle movement outside of your formal exercise routine.
Low-Impact Cardio:
[ ] Walking | [ ] Stationary Cycling | [ ] Water Aerobics | [ ] None
Total Duration: _________ minutes
Step Count (if using a tracker): _________ steps
4. Symptoms & Management Tracking
Document your evening status and any interventions used throughout the day to identify patterns over time.
Post-Exercise Joint Reaction:
[ ] Felt better/loosened up | [ ] No change | [ ] Increased ache or swelling
Relief Strategies Used Today (Check all that apply):
[ ] Ice packs (15–20 mins)
[ ] Warm compress / morning shower
[ ] Topical pain relief cream
[ ] Prescribed medication
[ ] Elevated legs / rest
⚠️ Safety Reminder: Mild muscle awareness or a gentle stretch is normal during exercise. However, sharp joint pain, sudden clicking accompanied by pain, or increased swelling that lasts longer than 2 hours after exercising means you should pause the movement and consult your physical therapist or physician.