Free 7-Day Move Out Of Pain Starter Plan

Safe, simple movements to help you start feeling better and more confident in your body, in 5 to 10 minutes per day.

Designed for people who've been told to "just rest" or "push through it"
Easy-to-follow written cues and images for every exercise
A daily tracker so you can see what's actually changing

Send me the 7-Day Plan

Who This Is For

This is for you if...

You've tried treatment and still feel stuck with pain

You're afraid of making things worse, but know you need to move

You want a clear, gentle starting point, not a hardcore program

Not medical advice. Always check with your health provider if you're unsure.

What You Get

What's inside the 13-page starter plan

A simple, structured first week, starting today.

7-Day Movement Plan

A daily routine taking just 5 to 10 minutes. Full-body posture reset targeting the most common imbalances from modern lifestyles, prolonged sitting, lower back overuse, rounded shoulders.

5 Key Exercises with Full Cues

Thoracic extension and rotation
Shoulder Big Three sequence
Front plank and side plank
Banded glute bridge

Daily Progress Tracker

Track pain levels before and after each session, record your wins, and set a goal for the next day. Includes a simple green/amber/red feedback system so you always know how to adjust.

Goal Setting Pages

Weekly, monthly, and 3-month goal sections to help you build momentum and see how far you've come. Recovery happens faster when you know what you're working toward.

A look inside

Cover

About UHE

Why It Works

The Plan

Created by United Health Education, helping people move out of pain with simple, strength-based, Movement is Medicine principles.

Movement is Medicine

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