The 7-Day
Movement
Restoration Plan
A step-by-step guide by Dr. Gary Plummer to reverse chronic pain caused by sitting, scrolling, and slumping. No gym required. No equipment needed.
7 Days of Structured, Gentle, Doctor-Designed Movement
This is not a workout program. It is a clinical restoration guide for bodies that have forgotten how to move. Each day builds on the last, starting from exactly where you are — even if that means barely walking.
Audit Your Sedentary Habits
A simple tracking worksheet to identify exactly when and how long you sit, scroll, and slump. Most patients are shocked by their real numbers.
The 5-Minute Morning Spine Wake-Up
Three gentle movements performed before you touch your phone. Designed by Dr. Plummer to rehydrate spinal discs and activate the deep core after hours of lying still.
Screen-Break Protocol
A timed rotation of posture resets, eye-relief drills, and hip-flexor releases that undo 45 minutes of sitting in under 90 seconds.
Walk Correctly — Most People Do Not
The gait mechanics that restore hip extension, reactivate the glutes, and offload the lower back. Includes a progressive walking schedule you can start at any fitness level.
The Bed-to-Standing Transition Fix
Why your first steps out of bed hurt, and a 2-minute routine that prevents the morning stiffness cascade before it starts.
Evening Decompression Routine
A 10-minute sequence of thoracic mobilization, diaphragmatic breathing, and hip release that reverses a full day of sitting before you sleep.
Build Your Personal Movement Blueprint
Combine the first six days into a sustainable weekly schedule tailored to your work, your body, and your pain pattern.
Plus These Free Bonuses
Get Your Free Guide
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32 Years
Helping patients reverse chronic pain through movement
4.9 / 5
Average patient rating across 200+ reviews
Open 7 Days
7am–9pm appointments, same-day often available
About the Free Guide
Is this really free?
Yes. The 7-Day Movement Restoration Plan is a free PDF download. We do not ask for payment information. We only ask for your email so we can deliver the guide and follow up with helpful tips.
Do I need gym equipment?
No. Every exercise in the guide uses bodyweight and common household items (a wall, a chair, a pillow). The philosophy is that your body already has everything it needs — it just needs to remember how to use it.
Can I share this with family?
Absolutely. Chronic pain from sedentary lifestyle affects entire households. Feel free to forward the PDF to anyone who spends too much time sitting, scrolling, or slumping.
What if I need more help after the 7 days?
The guide includes a $49 new-patient assessment coupon for Plummer Chiropractic. Dr. Plummer can evaluate your specific pattern of stiffness and weakness and design a personalized clinical program that goes far beyond the guide.
Your Body Was Made to Move.
Start Restoring It Today.
Download the free 7-Day Movement Restoration Plan and take the first step toward reversing the chronic pain that sitting, scrolling, and slumping has caused.