This document promotes the website www.7minutesofit.com and provides information about common injuries and exercises. It discusses using a 7 minute exercise program at the start of workouts to improve mobility and prevent injuries like plantar fasciitis, patellar tendonitis, and back pain. The program focuses on full body exercises that can be done anywhere in a short amount of time to warm up muscles and joints without causing pain.

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4. IMPROVE HEALTH GET OUT OF PAIN
HAVE THEM LEAVING OUR CARE
FEELING BETTER THAN WHEN THEY
ENTERED OUR CARE
WWW.7MINUTESTOFIT.COM
USE PHYSICAL ACTIVITY AS A VEHICLE TO IMPROVE THEIR LIFE!

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NO PAIN, BIG GAINS!

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“UN-SITTING EXERCISES” DURING WARM-UP
DURING WORK OUT
NO PAIN, BIG GAINS!

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NO PAIN, BIG GAINS!

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NO PAIN, BIG GAINS!
COMMON PROBLEMS
• PLANTAR
FASCIITIS
• ACHILLES
TENDONITIS
COMMON CAUSES
• POOR FOOTWEAR
• POOR ANKLE
MOBILITY
• TIGHT
GASTROCNEMUE
S AND SOLUES
MUSCLE
RELEASE
• TENNIS
BALL/FOAM ROLL
FEET/GASTROC/S
OLUES
MOBILIZE
• BAND WORK
• WALL WORK • BAREFOOT CALF
RAISES
• BAREFOOT
BALLET LUNGES
STRENGTHEN &
CONDITION

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NO PAIN, BIG GAINS!
COMMON PROBLEMS
• PATELLAR
FEMORAL
SYNDROME
• PATELLAR
TENDONITIS
COMMON CAUSES
• WEAK GLUTE
MUSCLES
(PARTICULARLY
GLUTE
MEDIUS)/TIGHT
ADDUCTORS)
• POOR ANKLE
MOBILITY
• POOR PATELLAR
TRACKING
• TIGHT IT BAND
RELEASE
• TENNIS
BALL/FOAM ROLL
IT BAND/GLUTE
MEDIUS/VASTUS
LATERALUS
• VASTUS
LATERALUS
STRETCH/HIP
FLEXOR STRETCH
MOBILIZE
• SEE ANKLE
MOBILITY
• DIRTY DOGS
(GLUTE MEDIUS)
• LATERAL BAND
WALKS
• LINEAR AND
LATERAL 1-LEG
BALANCE
REACHES (KEEP
KNEE FROM
INTERNALLY
ROTATING)
STRENGTHEN &
CONDITION

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NO PAIN, BIG GAINS!
COMMON PROBLEMS
• GENERAL
FATIGUE/PAIN
• DISK PAIN
COMMON CAUSES
• TIGHT HIP
FLEXORS/WEAK
HIP EXTENSORS
• POOR CORE
STABILITY
• TIGHT
ABDUCTORS,
WEAK ADDUCTORS
• TIGHT TRUNK
FLEXORS/WEAK
TRUNK
EXTENSORS
• POOR GENERAL
HIP MOBILITY
• A LARGE AMOUNT
OF TIME SPENT IN
LUMBAR FLEXION
RELEASE
• TENNIS
BALL/FOAM
ROLL;
LATS/GLUTES
• KNEELING HIP
FLEXOR
STRETCH/CHILDS
POSE GLUTE
STRETCH
MOBILIZE
• HIP TILTS
• WALKING
SOLDIERS
• NEUTRAL PELVIC
STRENGTH
(PLANKS,
QUADRUPED
REACHES)
• HIP BRIDGES
(DOUBLE AND
SINGLE LEG)
STRENGTHEN &
CONDITION

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NO PAIN, BIG GAINS!
COMMON PROBLEMS
• IMPINGEMENT
• TENDONITIS
COMMON CAUSES
• TIGHT ANTERIOR
MUSCLES/WEAK
POSTERIOR
MUSCLES
• IMPROPER
SCAPULAR
MOTION (UPPER
TRAP DOMINANCE/
LOWER TRAP
WEAKNESS)
RELEASE
• TENNIS
BALL/FOAM
ROLLER;
INFRASPINATUS/
THORACIC SPINE
• WALL CHEST
STRETCH/FOAM
ROLLER PEC
MINOR RELEASE
MOBILIZE
• W’S/T’S/Y’S
• SWIMMERS
• STRAIGHT ARM
PUSH-UPS
• SEATED ROWS
• STRAIGHT ARM
CROSS
PULLDOWNS
• FACE PULLS
STRENGTHEN &
CONDITION

13. WWW.7MINUTESTOFIT.COM
NO PAIN, BIG GAINS!
COMMON PROBLEMS
• DISK PAIN
• GENERAL
MUSCLE
FATIGUE/
TIGHTNESS
COMMON CAUSES
• POOR POSTURE
• UPPER TRAP
DOMINANCE
RELEASE
• TENNIS BALL
TRAPS
• REACH AND TILT
MOBILIZE
• CHIN-BACKS
• SIDE TO SIDE • REINFORCE
PROPER
POSTURE
STRENGTHEN &
CONDITION

14. WWW.7MINUTESTOFIT.COM
NO PAIN, BIG GAINS!
• 1ST 5-10 MINUTES OF
WORKOUT
• 15 MINUTES+
• WHOLE BODY
• CREATE AS MUCH
“METABOLIC
DISTURBANCE” AS
POSSIBLE WHILE AVOIDING
PAIN
• COUNTERACT IMPROPER
MECHANICS

15. WWW.7MINUTESTOFIT.COM
NO PAIN, BIG GAINS!
• WALKING SOLDIERS
• HIP BRIDGES
• 1-LEG HIP BRIDGE
EXTENSIONS
• SPIDERMANS
• W/T/Y’S
• SWIMMERS
• STRAIGHT ARM PUSH-
UPS
• PUSH-UPS
• CHILDS POSE
• 1-ARM-UP DIRTY DOGS
• BIRD DOGS/UPPER BODY
ROTATIONS
• THORACIC MOBILIZERS

16. WWW.7MINUTESTOFIT.COM
NO PAIN, BIG GAINS!
• KNEELING HIP FLEXOR
REACH
• KNEELING ADDUCTOR
• WALL FOOT STRETCH
• WALL SQUAT
• WALL UPPER BODY
SLIDERS
• JUMPING JACKS
• SEAL JACKS
• X-JACKS
• GATE SWINGS
• 1-LEG REACHES
• FRANKENSTEINS
• LATERAL BAND WALKS
• SHUFFLES
• KAREOKAS
• SKIPS
• LATERAL SKIPS
• LIZARDS
• BALLET LUNGES

17. ACT WITHIN YOUR SCOPE OF
PRACTICE
BE PRO-ACTIVE AND
PREVENTATIVE
SWEAT, BREATH,
EXERCISE!!!!!!!!!!!
REMEMBER!
WWW.7MINUTESTOFIT.COM

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M
BRETT@SPIDERFITKIDS.COM