5-Minute Recovery Checklist Garage-FriendlyPlease enable JavaScript in your browser to complete this form.Please enable JavaScript in your browser to complete this form.NameFirstLastBefore You StartI found a stable, clean spot to stand or sit (leaning against a workbench or wall is fine).I wiped my hands and forearm (a little grease may be fine).I set a timer for 5 minutes (if desirable).Step 1: Reset Your Neck (1 Minute)Neck Tilt Hold: Gently tilt your head toward one shoulder and hold for 10 seconds each side. Repeat twice.Neck Rotation: Slowly turn your head left then right. 5 seconds each way, repeat 3 times.Neck Nod: Look down (chin to chest). Then look up. Repeat 3 slow cycles. 3: Minutes) You Step 2: Shoulder Recharge (2 Minutes)Shoulder Rolls Forward x10Shoulder Rolls Backward x10Arm Reach Stretch: Reach one arm across your chest and hold it with the other for 10 seconds. Switch sides.Wall Press: Stand at arms length from the wall and press both palms into it like a standing push-up for 10 seconds. Repeat 3 times.Step 3: Hand & Forearm Relief (2 Minutes)Finger Spread & Fist: Open your hands wide for 5 seconds then close into a tight fist. Repeat 10 times.Wrist Stretch Palm Down: Extend one arm palm down and gently pull fingers back toward you. Hold 10 seconds. Switch.Wrist Stretch Palm Up: Extend arm palm up and gently pull fingers down toward the floor. Hold 10 seconds. Switch.Grip Shake: Shake out both hands for 15 seconds to release tension.Wrap UpTake 3 deep breaths in through the nose, out through the mouth.Roll your shoulders one last time.Hydrate if you can.Complete Recovery Checklist
