Author's Note
Note

INTRO
The Importance of 10 Minutes of Exercise a Day
Why do we feel pain?
What is correct posture?
Breathing technique is important.
Are the muscles shortened or stretched?
How to find the right exercise for your body
Daily Posture Correction
- If it is comfortable to sit cross-legged
- If you don't do well with both legs
- If you work with your arms on the desk
- If you often sit with your legs crossed
- If it's comfortable to sleep with your hands raised
- If you sit hunched over the edge of the chair

Chapter 1.
face

Noise in the jaw joint: temporomandibular joint disorder
Masseter muscle massage
Temporomandibular joint massage
Open the back of your elbow
The area under your eyes looks particularly sunken: Strengthening the orbicularis oculi muscle
Orbital muscle massage
Orbital Muscle Strengthening Exercise 1
Orbital Muscle Strengthening Exercise 2
The corners of the mouth are asymmetrical: facial asymmetry
Depressor oris muscle massage
levator anguli oris exercise
Massage of the vastus lateralis and vastus minor muscles
I'm concerned about neck wrinkles: Strengthening the latissimus dorsi muscles
latissimus dorsi massage
latissimus dorsi stretch
latissimus dorsi strengthening exercises
My face is very swollen every morning: lymphedema
Facial lymphatic massage
Raise both hands above your head and then lower them

Chapter 2.
Neck & Shoulders

How to straighten your shoulders: Correcting your posture
Sit down, open and close your chest
Lying down with elbows bent
Sitting and pushing off the ground with both hands
My back is always sore: Correcting a hunched back
Sitting and moving your torso back and forth
Relieve tight chest muscles
Shoulder movements in quadruped position
Lying on your stomach and raising your elbows
What Happens When You Neglect Turtle Neck?: Mushroom Neck Syndrome
Sit down and pull your head diagonally
Seated upper body rotation
Rotating the upper body in a quadrupedal position
Are Muscles the Cause of Headaches That Don't Get Better Even with Medication? : Headache Relief Massage & Stretching
Grab your head with both hands and pull
Release the temple muscles with your palms
Massage the muscles in the front of your neck with your fingers
I can't digest food and my chest feels tight: chronic indigestion
Lying down and raising the upper body
Kneel down and press your chest to the floor
Lean against a wall and push your chest forward

Chapter 3.
eight

A popping sound in your shoulder: Shoulder impingement syndrome
Pull your elbows forward
Pushing off the floor from a quadruped position
Raising arms and legs in quadruped position
Shoulders bulge forward: Anterior glide syndrome of the humerus
Lying face down and rotating the torso
Rotating the torso in a quadrupedal position
Internal elbow rotation in quadruped position
Can I get golfer's elbow if I don't play golf? - Golfer's Elbow
Forearm Massage and Stretches for Golfer's Elbow
Effective nerve stretching for numbness in the hands
A sharp pain on the outside of the elbow - tennis elbow
Massage for Tennis Elbow
Nerve Stretches for Tennis Elbow
Pull your elbows towards your body
My wrists are weak and often hurt! - Carpal Tunnel Syndrome
Stretching the front shoulder muscles
Nerve Stretching to Prevent Carpal Tunnel Syndrome
Make fists with both hands and push each other away

Chapter 4.
Waist & Pelvis

Let's straighten our body's center! : Strengthening the muscles around the hip joint
SPECIAL PAGE Pelvic Condition Self-Diagnosis Test
Lying on your side, bend your knees and lift them
Stand up with one leg bent
Kneel down and push your hips forward
Sit with your legs stretched out and raise and lower your legs
Place a cushion under your knees and pull your ankles up
Lean against a wall and push your pelvis forward
Lie down and lower your legs to the side
Leg raises on a chair and ankle pulls
My waist is uneven and feels like it's tingling: Pelvic asymmetry
Sit and lean to the side
Standing and leaning to the side
Raise your upper body from a prone position
I hear a popping sound in my hip joint: Strengthening the hip joint
Lying leg rotations
Lying down and massaging the gluteus muscles with a water bottle
Lying down, lift one leg and raise your buttocks
Poor standing posture: Anterior pelvic tilt & posterior pelvic tilt
Forward tilt correction exercise 1: Lying face down and moving the upper body sideways
Forward tilt correction exercise 2: Lying on your stomach and pressing the floor
Posterior tilt correction exercise 1: Sitting with one leg bent and back straight
Posterior Tilt Correction Exercise 2: Leg Lifts from a Leaning Position

Chapter 5.
leg

I'm worried about my X-shaped legs: Knuckle-knee correction
Kneel down, raise one leg, and push to the side
Lying on your side with your knees raised
I'm worried about my bowlegs: Correcting bowlegs
Bend your upper body to form a L-shape with your legs
Sit upright and lift your legs to the side
My calves are always very swollen in the evening: lower body edema
Lean against a wall with one knee bent
Kneeling calf muscle massage
Kneel down, extend one leg, and move the ankle
I sprain my ankles often: Ankle stability
Lift and lower your heels
Sitting Achilles Tendon Massage
SPECIAL PAGE Ankle Taping
My soles tingle when I step: plantar fasciitis
Massage the soles of your feet
Kneel down and shift your weight by moving your ankles
Grab a towel with your toes

“The reason for that pain may be postural imbalance!”
Posture and joint asymmetry correction tips from experts

When we experience pain, we usually worry about directly treating the area.
But because our bodies are organically interconnected, pain and imbalance in one area can affect the entire body.
So, for example, when doing turtle neck correction exercises, you need to do correction exercises that take into consideration not only the neck, but also the shoulders, the entire upper body, and even the body type.
The author paid the most attention to being able to diagnose one's body type and solve problems on one's own while respecting these individual differences.
So, this book is not about simple movements, but rather exercises that use multiple joints in a complex manner to restore functional movement to the body.
The author, a physical therapist and Pilates expert, has clinically proven and personally experienced changes through healthy exercise, and you can easily learn about the causes of pain, the structure of our body, and breathing techniques.

○ POINT 1 Detailed bone and muscle placement through illustrations
To help you understand the root cause of your body pain, I've included detailed illustrations of the bone and muscle structure of our body.
Knowing the organic structure and location of muscles and joints will help you understand the principles of pain and posture correction.

○ POINT 2 Detailed pain and exercise methods for each area
We have presented the most common pains experienced by modern people in their daily lives, such as headaches, facial asymmetry, turtle neck, pelvic asymmetry, carpal tunnel syndrome, and plantar fasciitis.
And we introduce a variety of appropriate exercise prescriptions tailored to each area and symptom.
Find the right exercise solution for your pain and issues.

○ POINT 3 All exercise videos include QR codes
The most important thing in corrective exercises is to perform them with proper posture! To help you confirm proper movement and posture, we've included a video demonstrating the exercises directly with a QR code.