Prologue
If you exercise your deep muscles a little bit every day,
No need to worry about pain

Part 1_ Health begins with core muscles
Aging and Pain
Is it natural to get sick as you get older?

Causes of pain
Pain starts in the muscles

The Role and Importance of Deep Muscles
What you can't see is more important

Muscles and good posture
Muscles create a pain-free, upright body

Effective deep muscle training methods
A 4-Step Exercise to Awaken Your Dormant Inner Muscles

Check! Are my core muscles okay?
How to diagnose your deep muscle tone yourself

Part 2_ Symptom-specific relief exercises to relieve pain
My neck is stiff
My shoulders are heavy and stiff.
My eyes are so blurry I feel like I'm going to fall out
My shoulder hurts when I put my arm behind my back.
My arm won't go up
My hands and arms are numb and cold.
My back is stiff
My sides are stiff
My back hurts when I stand up.
My back hurts when I stand for a long time.
My hip hurts
My legs are numb
My knees hurt
My calves are sore and swollen
I often sprain my ankles.

?This exercise is also good to do
Turn your arms outward
Lying on your stomach and lifting your upper body
four-legged device

Part 3_ Body Correction Exercises to Correct a Crooked Body
Many modern people have turtle necks and hunched backs.
Bent knees that turn into bow legs
A curved back that is mistaken for abdominal obesity
S-shaped back that causes scoliosis
Pelvic imbalances are a cause of lower body pain.

?This exercise is also good
lunge
Plank

Part 4_ Deep Muscle Strengthening Exercises to Prevent Pain
Creating a smooth and soft neck
Building stable shoulders
Creating a straight back
Building a strong back
Building a Balanced Hip
Building Strong Knees
Building unshakable ankles

Daily Program
Daily program to stay healthy and free from illness
10-minute program
20-minute program

Q&A
I'm curious about this when I exercise

Pain throughout the body is caused by deep muscles.

My shoulders are stiff, my back hurts, and my legs go numb when I sit for a long time.
Most of this pain is not due to simple fatigue or age, but rather to weakening of the 'deep muscles'.

Deep muscles are the muscles that support the spine and joints and maintain the body's balance. They are invisible, but they are the foundation of health.
The problem is that we rarely use these muscles in our daily lives.
When the core muscles become weak, the body shape becomes distorted, bad posture becomes fixed, and pain recur.


The author has treated numerous patients in clinical practice and has come to the conclusion that 'pain begins in the muscles, and the solution lies in the deep muscles.'
This book presents the most realistic health method to fundamentally correct the cause of pain by strengthening the core muscles.

Easy and Simple Pain Management Exercises

Many people exercise to relieve pain, but most only train the superficial muscles.
Since the deep muscles are not visible on the outside, they are difficult to stimulate, and if done incorrectly, the pain can actually worsen.

The author combines the muscle anatomy knowledge of Oriental medicine with the practical experience of a trainer to present a systematic method to awaken the deep muscles in the order of massage → stretching → exercise.
By releasing, stretching, and strengthening your muscles, you eliminate the root cause of your pain and re-center your body.

The movements are simple, but they are designed based on anatomical principles, so anyone can safely follow them at home.
It is the most realistic pain management method for busy modern people, as it allows you to return to a pain-free body by investing just 10 minutes a day.

Exercise prescriptions tailored to symptoms and body type to reduce pain and identify the cause

This book is not simply a list of exercise movements.
We diagnose the cause of pain in each area, such as the neck, shoulders, waist, hip joints, knees, and ankles, and provide specific guidance on deep muscle exercises to strengthen the relevant areas.
It is composed of everyday pain expressions such as 'my neck is stiff', 'I can't raise my arm', and 'my back often hurts', so you can easily find your own symptoms.

We also offer customized programs to correct pain caused by body shape abnormalities such as turtle neck, hunched back, pelvic imbalance, and scoliosis.
Each item is organized step-by-step with self-diagnosis methods and relaxation/strengthening exercises, so you can figure out for yourself what's wrong with your body and how to fix it.

Before you get sick, do strengthening exercises for each area of ​​your body.

Just because you don't have pain now doesn't mean you can feel safe.
Deep muscles weaken more quickly as we age, and once pain occurs, recovery is difficult.

This book introduces simple exercises to strengthen the core muscles that can be easily practiced in daily life, focusing on major areas such as the neck, shoulders, waist, hip joints, and knees.
Even if you invest just 10 minutes a day, you can feel the changes in your body's balance and reduced fatigue.

This book reminds us once again that exercise is not a temporary cure, but the most reliable health habit for preventing pain and maintaining a youthful body.

Contains the expertise of a field-proven Korean medicine trainer.

This book contains practical know-how for reducing pain and restoring proper posture, based on the author's experience in both the clinic and training field.
As a Korean medicine doctor, I combined my perspective on diagnosing functional muscle imbalances with my trainer's method of effectively strengthening muscles, creating a practical exercise book that is easy to read and follow along with.

Additionally, the author has created a new Q&A corner where he selects the most frequently asked questions and feedback from subscribers on his YouTube channel, 'Trainer Doctor (@trainerdoctor),' and answers the questions of actual readers.
Practical information that connects the field and daily life has been enriched, including exercise order, how to deal with pain, and posture correction tips.

A fundamental pain solution combining Oriental medicine and kinesiology

The author, a Korean medicine doctor, health trainer, and world gold medalist bodybuilder, combined the diagnostic system of Korean medicine with the practical principles of training based on the realization that "pain begins in the deep muscles" after treating numerous pain patients in clinical settings.
This is a specialized exercise book for deep muscles that focuses on understanding the anatomy of muscles and fundamentally treating the cause of pain.

Massage → Stretching → Exercise: A 3-Step Program to Awaken Your Deep Muscles

In this book, the author systematized a three-step system to awaken (massage), lengthen (stretch), and strengthen (exercise) the deep muscles located in the body.
This is because the effect is maximized when you first relax and become flexible, and then strengthen.
Each movement is accompanied by photos showing the correct posture, breathing method, and stimulation points, so even beginners can practice safely.

Pain relief and corrective exercises organized by symptom and body type

Exercises tailored to pain in each area, such as the neck, shoulders, back, hip joints, knees, and ankles, were presented by categorizing them by symptom.
In particular, it includes a program to strengthen the deep muscles that can directly correct common body problems of modern people, such as turtle neck, hunched back, bowed legs, and pelvic imbalance.
Each symptom is presented with a self-diagnosis method, so you can check for yourself 'where in my body the problem is' and find a customized solution.
It is a practical 'self-healing manual' that simultaneously relieves pain and corrects body shape.

Practical Q&A with readers

The author communicates with a wide readership through the YouTube channel 'Trainer Doctor (@trainerdoctor)'.
The book contains a selection of the most frequently asked questions from the field, such as "What should I do when I'm confused about the exercise order?" and "What should I do when the pain is severe?" among the actual questions received from the channel.
Pain management know-how gained through comments and consultations is presented in a Q&A format to address readers' questions and help them understand the principles of exercise more easily.

10 minutes a day: A habit for a pain-free body

What makes this book special is that it suggests a 10-minute routine to strengthen the deep muscles in everyday life for modern people who don't even have time to exercise.
It consists of movements that can be done in small spaces without any special equipment, so both busy office workers and beginners can start without burden.

If you practice consistently, you will feel that your pain is reduced, your posture is maintained correctly, and your body's center is stabilized.
This is a practical health habit program that turns exercise into a 'daily reset time' rather than a 'thing to do'.