Pain resilience that leads to victory in the second half of life

Chapter 1.
The middle-aged man's body is collapsing with pain.

Things that come with aging
The wrong exercise method that causes bone disease while trying to be healthy
If your bones are weak, you will easily experience pain.

Chapter 2.
Five Pains That Ruin Middle Age

Body alignment determines lifespan
Pain 1.
If your back collapses, your whole body collapses.
Pain 2.
Shoulder pain that you put off for a lifetime, thinking, "It'll get better."
Pain 3.
Knees: You need to take care of them while you can walk.
Pain 4.
Neck: Small tension leads to big pain
Pain 5.
Hands and feet, which have small joints but do a lot of work
If you hear a 'thud' sound every time you move your body

Chapter 3.
Pain resilience for a brighter second half of life

Halftime for a brilliant second half of life
Pain Resilience for My Body
Athletes are smart about their pain
Why Rehabilitation Speeds Differ Between Athletes and the General Public
There are separate exercises for middle-aged people.
Ten Commandments for Exercise in Middle Age
Tips for Proper Midlife Exercise

Chapter 4.
50 Pain Relief Exercises That Director Na Young-moo Never Misses

Three Key Points of Pain Relief Exercise
Pain relief exercise 1.
Flexibility Routine
Pain recovery exercise 2.
Strength Routine
Pain relief exercise 3.
Balance and Cardiovascular Routine

Chapter 5.
You can't be happy with pain

Why I Chose a Rehabilitation Specialist
Things I learned from being sick
It takes a moment to break, a long time to recover
Prevention is always better than cure
Food is medicine
Stress is the 'enemy of happiness'
Live this moment, like a gift
As you live, you become alive
Trust clinical statistics more than the lady next door.
The key to rehabilitation is 'rest and movement'
Pain treatment is slow and positive
A healthy body is the safest way to prepare for old age.
Muscles responsible for health in old age

Chapter 6.
25 Most Common Pain Questions I Hear in the Clinic

Ask anything about pain
Q1.
I have a back problem. One hospital recommends surgery, while another recommends a procedure. What should I do?
Q2.
After light jogging or trekking, I have pain in my buttocks as well as my thighs.
Sometimes I have severe groin pain. What is the problem?
Q3.
Why do my sides ache and hurt after working on the computer for a long time or practicing golf?
Q4.
I feel like the pain started in the soles of my feet and went up to my lower back.
What is the reason?
Q5.
There are many times when I wake up startled by a cramp in my leg while I'm sleeping.
Why do I get cramps in my calf?
Q6.
My shoulder pain gets worse when I sleep on my side.
Why does my right shoulder hurt and my left shoulder, which was fine, also hurt?
Q7.
I have arthritis in my knees and the pain gets worse in the cold winter months.
What is the reason?
Q8.
As we move from middle age to old age, the number of falls increases. Why is that?
Q9.
My back and knee pain has gotten worse since I gained weight. Could this be related?
Q10.
What is first aid for severe muscle pain?
Q11.
If I get water in my knee, do I need to drain it?
Q12.
It hurts like my butt is going to fall out along with my lower back pain.
Why is the pain worse, especially when I sit down and then stand up?
Q13.
Are cervical disc and lumbar disc also related?
Q14.
I got a hamstring injury and rested for about a week, so I'm feeling a little better.
But when I went for a light jog, the pain came back and now it hurts even when I'm still. How long will it take to completely heal?
Q15.
I feel pain in my levator scapulae when I turn my neck.
I often feel like I'm stuck in a group. What's the reason?
Q16.
What causes stress fractures and how is it different from a 'fracture'?
Q17.
How much walking is appropriate when my knee joints hurt?
Q18.
How should I do rehabilitation exercises for osteoporosis?
Q19.
I have spinal stenosis. Can I still do sit-ups?
Q20.
Are hot springs and steam rooms effective for back pain?
Q21.
I have a rotator cuff tear. Can I still swim? I also enjoy racket sports. What about badminton and table tennis?
Q22.
I have high blood pressure and was diagnosed with spinal arthritis.
What is the best way to exercise?
Q23.
I have knee arthritis. Can I still do squats?
Q24.
Are a 'ligament' rupture and a 'tendon' rupture the same thing?
Q25.
My finger joints are swollen and painful. Why is this?

Manage your pain and enjoy life!
The topic of discussion raised by Director Na Young-moo, the architect of the 2002 Hiddink team's 'reversal stamina', is 'pain resilience'!
★★Everything about "rehabilitation-focused" exercises that restore your body's declining functions to their prime!★★

There are symbolic years that any adult born and raised in South Korea will recognize without needing to be explained.
1988 was the Olympics, 1997 was the IMF crisis, and 2002? Needless to say, it was the World Cup.
The reason the 2002 World Cup is remembered as such a powerful event for the Korean people is because of the incredible success of advancing to the semifinals.
Before 2002, Korean soccer had a chronic problem of easily conceding goals due to a rapid decline in stamina in the second half.
Coach Hiddink, through rigorous training that tested his physical strength to the limit, including shuttle runs and night-time weight training, has achieved a tenacious 'reverse stamina' that strengthens both concentration and stamina in the second half.

The success of the Hiddink team has great implications for middle-aged people preparing for the age of centenarians.
As we age, our bodies begin to show signs of abnormality, such as weakened muscles and poor blood circulation.
At this time, the functional gap between those who endure pain and those who exercise consistently to maintain peak physical strength is bound to widen.


Director Na Young-moo, a pioneer in sports rehabilitation in Korea and the head physician of the national soccer team in 2002, says in his new book, “Na Young-moo’s Pain Resilience” (published in April 2025 by Mulli-geum-i), that the most important health keyword for middle-aged people entering the second half of the game called life is “pain resilience.”
Pain resilience is not simply the ability to endure pain, but rather the ability to overcome pain and continue normal performance, or in other words, 'pain resistance.'
If the erector spinae muscles that support the spine are strong, you will feel less pain from external impact, but on the other hand, if the muscles and ligaments are weak, you can easily get injured even from small impacts.
Therefore, it is argued that the 'pain revolution' that will open a new era of old age is to strengthen muscle strength and physical strength through rehabilitation-focused exercise that restores the body's functions and improves pain recovery.

“If you are middle-aged, you must recover your body through ‘rehabilitation’!”
Before things break down everywhere, everything you need to know about physical aging for 4060!

The book covers six chapters, covering pain issues experienced by middle-aged people and providing guidance on pain recovery exercises as a form of rehabilitation to restore prime function.


Chapter 1, “The Middle-Aged Body is Collapsing from Pain,” sheds light on various problems of middle-aged aging that appear as bodily functions such as muscle strength, hormones, and basal metabolic rate decline, and particularly touches on the reality of middle-aged people enduring pain while continuing to exercise and working at high intensity.
This series covers the stories of middle-aged people who suffer from pain due to moving their bodies without proper information, from the story of Mr. Kim in his mid-50s who started playing tennis and golf for his health and ended up suffering from shoulder pain so severe that he couldn't sleep at night, to the story of Ms. Lee in her 50s who ended up suffering from a herniated disc after following the stretching exercises that were said to be good for the lower back.


Chapter 2, “The Five Pains That Ruin Middle Age,” traces the causes and symptoms of pain in the lower back, shoulders, knees, neck, hands, and feet that begin to collapse as the body’s alignment deteriorates.
The case of Ms. Yoo, a 40-year-old office worker who suffered a herniated disc due to an unintentional sneeze, is a good example of how easily the middle-aged body can be damaged.
Although everyone knows that sleeping on your back is good for you, it is also a significant problem that not many people consider it important and put it into practice.
Sleeping on your side can put pressure on your shoulder joint, causing it to become misaligned and stressing the surrounding tendons and ligaments, which can lead to inflammation in the rotator cuff.
It carefully guides us through how small habits can cause great harm to our bodies.


Chapter 3, “Pain Resilience for a Shining Second Half of Life,” specifically explains “pain resilience,” which can be considered the core message of this book.
As mentioned earlier, pain resilience refers to the muscle strength and stamina that helps our body to maintain its original function in a healthy manner by resisting pain.
Above all, Director Na Young-moo traces the secrets of professionals who quickly succeed in rehabilitation through the cases of athletes he met in his clinic - from Yuna Kim, who overcame pain and successfully rehabilitated with strong mental fortitude, to Heung-min Son, who excelled at muscle management, to Se-ri Pak, who became a Hall of Fame athlete by strengthening her muscles despite being overly flexible and at high risk of injury.


In Chapter 5, “You Can’t Be Happy with Pain,” you can encounter the deep insights of Director Na Young-moo, who has realized this through 30 years of clinical experience, and in Chapter 6, “25 Most Frequently Asked Questions About Pain in the Clinic,” specific answers to questions that you will inevitably think about at least once, such as “Is surgery better or is a procedure better?” are meticulously organized.

The miracle of 1kg of muscle!
It is not an exercise that makes you sick the more you do it.
50 Miraculous Exercises That Will Dramatically Reduce Senior Healthcare Costs

The greatest virtue of this book is that it provides, through specific images, easy but essential exercise methods that can significantly reduce elderly medical expenses in Chapter 4, “50 Pain Recovery Exercises That Director Na Young-moo Never Misses.”
According to data from the National Health Insurance Corporation, gaining 1 kg of muscle can save 14 to 16 million won in medical expenses.
If pension is the key to financial retirement, strength training is the key to physical retirement.
The 50 functional exercises introduced in this book are comprised of movements that can improve three major functions: flexibility, strength, balance, and cardiopulmonary endurance.
From simple chin-tuck movements that relieve turtle neck, to carioca steps that improve mobility with a quick change of direction, simply performing the exercises introduced every day can help keep your entire body in good shape.


It is also meaningful in that it helps smart-aleck exercise enthusiasts who suffer from all kinds of injuries by changing sports like golf, tennis, soccer, marathon, and cycling to follow trends to correct their wrong exercise methods and rehabilitate damaged body functions.
Above all, this exercise is even more trustworthy because it is based on the miraculous experience of Director Na Young-mu, who overcame terminal cancer through well-planned exercise and willpower.