prolog
Recommendation

Part 1.
The minimum knowledge required to live with good posture

1 What is good posture?
2 No two postures are the same
3 Why is posture broken?
4 If your posture is bad, your body and mind will also be bad.
5 How to Find the Right Posture for You
6. Eat well to recover
7 Postures are restored when you sleep.
8. The environment determines me.
9 Mostik Hara
10 Mostik Seven Principles

Part 2.
Mostic program that will solve your problem

1 My neck is stiff and I have a headache.
2 I have a herniated disc in my neck. What exercises should I do?
3. I need to correct my forward head posture and forward head posture/my back of my neck is protruding (mushroom syndrome).
4. Round shoulders
5. My trapezius muscles often get tight/I want to reduce my trapezius muscles/My shoulder height is asymmetrical.
6 My shoulder hurts (rotator cuff problem) and I can't lift it (frozen shoulder)
7. My back is bent and sore (hunched back)
8 The area around my shoulder blades is sore and painful.
9 My spine is crooked (scoliosis)/my spine is 1-inch (1-inch spine)
10 Pain on the inside and outside of the elbow (golfer's elbow, tennis elbow)
11 My wrist hurts
12. What core exercises should I do for my lower back pain (lumbar disc herniation, spinal stenosis, spondylolysis)?
13. My pelvis is crooked (anterior tilt, posterior tilt, pelvic asymmetry)/my legs are different lengths
14 My buttocks and legs are numb and painful (sciatica)
15 O/X Leg correction is needed
16 My knees hurt so I can't do squats, but I need to build leg muscles.
17 My calves are swollen, cramping, and painful/I need blood circulation in my calves (varicose veins)
18 I often sprain my ankles/my ankles feel numb and painful/my ankles are stiff
19 My feet hurt because I have flat feet.
20 My soles hurt (plantar fasciitis)/I have cramps in my toes

Part 3.
Mostic Program to Improve Quality of Life

21 Morning Mostic to Lead Your Day to Success
22 Sleepy Evening Mostic
23 Mostic that loosens up the entire lower body
24 Mostic that releases the entire upper body
25 Mostic sitting on a chair

Part 4.
30-Day Correct Posture Project

Monday Mostic
Tuesday Mostic
Wednesday Mostic
Thursday Mostic
Friday Mostic

Where does pain come from?

Twisted pelvis, lowered shoulders, ankles that turn when walking, scoliosis, turtle neck, carpal tunnel syndrome, etc.
Even just a dozen years ago, it wasn't a word we encountered often in our daily lives.
However, there is probably no modern person who does not experience discomfort in at least one of the areas mentioned above.
Can we simply dismiss this phenomenon as an occupational disease or a modern-day illness? The fatigue and stress from daily, recurring pain are so immense that it's almost unbearable.
There is a reason why recurring pain occurs.
It is because our posture is wrong.


The importance of good posture

Keeping moving to maintain good posture can improve brain function and balance your entire body.
However, if brain function is weakened due to not moving properly and in time, problems arise in the functioning of the entire body, and if the entire body cannot be used properly, stress is bound to accumulate in certain areas.
Accumulated stress soon leads to pain and disease.


Also, if your posture is bad, it causes problems not only for your body but also for your mind.
Studies show that hunched posture can trigger feelings of depression and negative memories.
It is said that it makes people more passive, more sensitive to pain, more easily stressed, and less willing to take on challenges.
The parts of the brain that control movement and the parts that control emotions are connected to each other.
Therefore, if your ability to control your body declines, your ability to control your emotions may also decline.
As self-control weakens, the risk of becoming addicted to bad habits increases.

Distinguishing between good and bad posture
So what is the right posture?

The part where bones meet is called a joint.
And when the bones are in maximum contact with each other, the joint is said to be centered.
A state in which the joints are in good contact without being twisted.
If all my joints are centered, I am in good posture.

However, if the joints are not centered and are twisted, it is bad posture.
When this condition persists, it leads to pain.
If pain is interfering with your daily life, it is a sign that your posture is incorrect.


It is not easy for most people to have their joints centered.
While sleeping, sitting, walking, or standing for long periods of time, your joints are bound to become misaligned.
And even if you don't move, your posture will be ruined.
If you don't move, your muscles will weaken, your bones will become less dense, and all your body's functions will decline.


Find the right posture for you

Many people exercise for their health.
But I'm not really interested in the 'posture' itself.
Many people don't even realize how important good posture is.
It focuses on increasing or decreasing muscle mass in specific areas, or on dieting.
Something we often overlook is that everyone's bone shape is different.
Even if height and weight are similar, the angle of the pelvis and the width of the rib cage are different.
Therefore, we must find the correct posture that suits each individual.
It is not right to ignore individual differences and simply follow the exercises that others do, or to try to resolve any discomfort by receiving treatment without thinking.
In that case, it may be deformed into a posture that does not suit me and cause side effects.
My brain knows what posture is right for me.
We need to keep sending signals to the brain so that it can find the right posture on its own.
You have to move to send a signal.
You must move 'frequently', 'variously', and 'correctly'.


Eat well and sleep well to restore your posture.

What we eat is also connected to our posture.
The quality and quantity of the food we eat are important. Eating good food in moderation ensures even distribution of nutrients.
You should avoid eating spicy and unhealthy foods.
Remember that your brain recognizes when you eat healthy and that it affects your body.

Even while we sleep, our muscles recover and remodel.
While you sleep, toxic substances in your brain are eliminated and brain function improves.
Good posture is promoted during exercise and perfected during sleep.
Our society thinks that people who sleep enough are lazy, and that people who sleep little and work a lot are diligent.
However, lack of sleep has negative effects on health.
(Of course, sleeping more than necessary is also a problem.) Lack of sleep weakens your immune system, making you more susceptible to illness.
The risk of high blood pressure, diabetes, obesity, and dementia increases.
I also feel depressed and anxious.
Soon, sleep deprivation will negatively impact every aspect of your health.
Therefore, eating well and sleeping well are the most basic and important conditions for maintaining good posture.

The effects of the Mostik posture exercise

MOSTIC is a word created by the author.
It is a compound word of mobility, which means joint mobility, stability, which means joint stability, and gymnastic, which means training.
As the name suggests, Mostic is a training method that 'makes joints move smoothly and stably.'
The author will teach you various exercises through this book.
If you follow the Mostic consistently, your joints will become centered and your posture will be correct.

We have explained the minimum knowledge required to live with good posture, programs that can solve pain in each area, programs to do in the morning and evening to improve the quality of life, programs to exercise by day of the week, programs to relax the upper and lower body, and programs to do while sitting on a chair.
We've included a QR code with a video so you can follow along without having to read the instructions.
At the beginning of each chapter, there are sequential movements, and on each page, there are QR codes to follow along with the video of the movement.
We've even prepared a separate exercise for those with knee pain, so there are no more excuses for Mostic exercises.
Just keep following along and I hope you experience the miraculous pain relief!

〈Testimonials written by those who have actually experienced the Mostic movement〉

Subscriber Jason Ji, a Korean medicine student about to graduate, believes that the most important thing in body correction is to look at the whole picture, not just the parts.
This is because the various muscles in the human body create movement through organic interaction.
For example, if you have shoulder pain, you need to address problems in your shoulder, neck, and shoulder girdle at the same time.
If your legs hurt, you should look after your back at the same time.
However, it is very difficult for ordinary people to diagnose such problems on their own and find the right exercise for them.
I, too, have always felt a thirst for this kind of information in existing exercise books.
I wonder if there are any exercises or books that are simpler and less difficult, yet still align with the most important proposition of 'seeing the whole picture.'
In that sense, Mostic is an exercise that penetrates the essence of body correction while being easy for the general public to follow intuitively.
After discovering Mostic, my thirst was completely quenched.
I was really impressed by the sophistication behind Mostic's simplicity.
Thank you so much for creating the exercise method and exercise book called Mostic.


h90437 Shoulder blade/back pain gone Thanks to your consistency and passion in uploading different exercises every week, I have become healthy.
Every time I inquired about my chronic shoulder blade pain and back pain, they answered me kindly and even encouraged me.
Although it was only a short period of about 10 minutes, the pain was significantly reduced as a result of consistent exercise, and there was a clear difference between the days I did Mostic and the days I didn't.
Now that I've mastered all my favorite movements, I can do them automatically even on the blanket.
Don't be bothered.
Even if it's a hassle, you absolutely must do this! It was definitely worth your time.
I hope everyone can try Mostic while they're healthy! I'll tell everyone around me and recommend it until it becomes a part of their daily routine.


Disc patient bonnie__living It used to take forever to get out of bed in the morning.
The problem was a disc problem. The pain was much worse than what was shown on the MRI.
I was diagnosed as not being at a level that required surgery or injection treatment, so I was only prescribed muscle relaxants and took them whenever it got worse.
Then, I happened to come across Mostic and it was like a ray of light for me.
My daily life, which had been sustained by manual therapy, painkillers, and patches, has completely changed.
I think it only took three or four days for my back to feel better.
I'm so excited that I'm trying other exercises too, and my health has definitely improved to the point where even my family is amazed.
I would like to express my sincere, heartfelt gratitude to Director Mostic.
I heard that you are publishing a book, so I wanted to repay your kindness, even if it was just with this short message, and so I decided to recommend this book.


mayyyyy_1210, who works standing up for long periods of time, suffered from muscle pain to the point where there was no place that didn't hurt, including my legs, back, and shoulders, because I worked standing up for long periods of time.
Menopause was also added to that, and because of COVID-19, I was hesitant to go to the gym. Of course, I was receiving treatment at a hospital, but I wanted to solve the fundamental problem.
I carefully saved the posts from Mostic and found exercises that suited me, and started exercising for myself for 20-30 minutes every day.
The effect is amazing! Mostic, the exercise habit that fostered the need for exercise, is so precious and dear to me.
trilinguist09 saved my wrist, better than yoga.
When I do yoga, my wrists hurt, so I told the instructor several times, "Some of the movements are difficult," but each time, there was no solution and all I heard was, "You need to train."
Then, after watching the Mostic wrist exercise video and doing it a few times, my wrist pain really decreased.
Of course, there are ways to train your wrists, but I haven't heard anything specific from my yoga instructor.
Thank you so much for your hard work in teaching me so many great moves without any cost. Since I can only do this by clicking the like button, I am leaving a short message of thanks and recommending it.

iogja226, who found hope through Mostic When I was in despair after being diagnosed with Parkinson's, Mostic was a sliver of hope.
I felt my body changing as I followed each and every movement.
thank you

〈Reviews from those who have consistently performed the Mostic Posture Exercise〉

I felt pain in my shoulder every day, which caused inconvenience in my daily life.
I went to an orthopedic surgeon, but he said there was nothing wrong, so I received physical therapy and medication.
But the discomfort didn't go away, so I did some stretching at home by myself.
I didn't know how to do it properly, so it didn't have much effect.
Then I learned about Mostic, and while I was skeptical, thinking, 'Will it work if I follow this?', I tried to follow it anyway.
The first day was painful.
But after doing it, I liked the refreshing feeling, so I followed along for a few days and, miraculously, I felt better. It was so amazing and I was so grateful that I came here to leave a comment.
thank you
- clover_ym

I am a Mostic subscriber living in Japan.
Due to playing golf and strength training, I have always suffered from lumbar and pelvic asymmetry and pain in my neck, waist, back, and hips.
I tried various massages and stretching treatments, but my pelvis did not recover and the pain recurred every day.
After searching through several YouTube videos, I found this one! I was truly impressed after just one try by this smart and efficient instructor! I've been doing this twice a week: before and after exercise, after waking up in the morning, and before bed.
Movements are becoming easier, pain-free and stiff-free.
Thank you~~~ - 地裕*

It's so exciting when new moves come out every week~ I can't wait for the videos to be uploaded! There's also a magical power that makes you want to do it all once you start.
It's a hot summer, and I need to exercise regularly, but it's hard to start. But once I start, I'm surprised to see myself following through as if drawn to something.
Take care of your health and have a day filled with laughter - Kwon Ok*

I just finished a 5-week body shaping program that was all about breathing exercises.
If I followed along week after week and felt it was difficult or uncomfortable anywhere in my body, I might have quit right away...
I think I was able to continue exercising because it was that easy and not burdensome.
Before I corrected my body shape, I had a lot of back and pelvic pain, which made my daily life uncomfortable, but now I am free from pain and can live happily.
I was touched by the instructor's encouragement at the end that I could do anything if I practiced for five weeks.
I am now able to exercise consistently.
I hope this helps others too, and thank you.
- Jihy**

Teacher~ Teacher, it's been a week since I started exercising every morning and evening.
Frozen shoulder, hunched back, knee pain, back pain in those over 50...
My quality of life was really poor and my body was really tired because there was no place that wasn't hurting, but I feel like I'm getting better little by little by following the teacher's videos.
I feel my body becoming cooler, lighter and softer.
Teacher, thank you so much! I will continue to follow your videos! - Ludwi**

After giving birth to my first child, I watched Mostic videos to get my body back on track.
I'm now pregnant with my second child, and the exercise isn't strenuous, so it's good for pregnant women to follow along.
The movements that involve the hip joints in particular are so refreshing.
Thanks to your sincere uploads, I am trying to follow along faithfully.
^^Thank you for the great video and great energy!! - youngra so**

I've watched dozens of exercise videos, but Mostic is the only one that makes pain go away in such an easy and simple way.
Good! If you do four or five of these before bed after a long day, your whole body will feel incredibly relaxed.
A sense of relief that can't be felt through acupuncture or manual massage at a Korean medicine clinic! Thank you so much.
I even found and followed your YouTube videos and became a subscriber. This is my first time leaving a DM. Please upload videos on strengthening your core muscles later.
- welcome **

I finished it today too.
^^ I've been doing this consistently for about 3 weeks, but I just recently started leaving comments.
I was startled to see myself walking with good posture, perhaps thanks to the posture correction.
He was walking in a straight line from his heels.
I had severe round shoulders, but I can see it gradually getting corrected. Even though it's only for a short period of time, I do it every day, so I think it's helping.
Thank you so much, teacher!! - Jerry**

I love all the content you upload!! It's so easy for a beginner to follow along at home, and it's not complicated. I used to just watch exercise videos, but now I'm trying to follow along step by step.
Of course, it feels refreshing and satisfying afterward! I also really like that there are so many exercises that I can do without too much trouble, even though I live in a dorm and the space is very limited! - yehyeon **

It's the first day of the third week.
After 1-2 weeks, my stiff body is loosening up and my balance is being restored.
I am suffering from cervical disc herniation, round shoulders, and shoulder pain, so I am considering long-term full body correction, and I feel that my condition is gradually improving after the first or second week.
I will follow the exercises you taught me with gratitude.
- Park Kyung*