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No pain big gains
- 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!
- 5. WWW.7MINUTESTOFIT.COM NO PAIN, BIG GAINS!
- 6. WWW.7MINUTESTOFIT.COM “UN-SITTING EXERCISES” DURING WARM-UP DURING WORK OUT NO PAIN, BIG GAINS!
- 7. WWW.7MINUTESTOFIT.COM NO PAIN, BIG GAINS!
- 9. WWW.7MINUTESTOFIT.COM 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
- 10. WWW.7MINUTESTOFIT.COM 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
- 11. WWW.7MINUTESTOFIT.COM 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
- 12. WWW.7MINUTESTOFIT.COM 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