Reviewed by: Physical Gallery Medical Expert Group
- Stretching helps relieve pain caused by a sedentary lifestyle.

Part 1: Easy Ways to Stay Healthy: Stand anywhere and follow along for just 30 seconds.

- Why is stretching important?
- Correct understanding of stretching
- Time and number of stretching sessions
- Proper breathing technique
- Where and how should I start?

Part 2: Stretching by Body Part

Chapter 1 Upper Body
#01 4 Neck Exercises: Stretching the Neck Left and Right, Front and Back
#02 Neck: Pull your wrists behind your back
#03 Wrist (forearm): Standing fingertip pull
#04 Wrist (Forearm): Kneel down and place your palms together
#05 Shoulders: Pull your arms across your chest
#06 Shoulders: Dumbbell Rotation
#07 Shoulders: Hold the bar horizontally and lean back
#08 Shoulders, arms (triceps): Hold a towel behind your back and pull it up and down.
#09 Arms (Triceps): Pull one arm behind your head
#10 Chest, Arms (Triceps): Lean back with your hands clasped
#11 Chest, Arms (Biceps): Pull both arms back
#12 Chest, Arms (Biceps): Hold the pole with one hand and rotate the torso.
#13 Chest, Arms (Biceps): Sitting with your back against a table
#14 Chest, Arms (Biceps): Bend your upper body while pushing against the wall with your hands.
#15 Back, Latissimus Dorsi: Bend your upper body while extending your arms
#16: Sitting on a chair, legs apart, bending forward
#17 Back, Latissimus Dorsi: Grab a pole and push your hips back
#18 Back, Latissimus Dorsi: Grab a pole and push your hips to the side
#19: Arch your back with your hands on the ground (cat pose)
#20: Shoulder Handstand
#21 Back, Legs: Lying on your back with your legs over your head (Plow Pose)

Chapter 2 Abdomen
#22 Abdomen, Hips: Arch your stomach with your hands (cow pose)
#23 Abdominals: Lie on your stomach and raise your upper body (cobra pose)
#24 Abdomen, Front of Body: Knees together and upper body leaned back (camel pose)
#25 Abdomen, Front of Body: Lying on the stomach, lifting the back leg (bow pose)
#26 Abdominals: Lean back against the wall
#27 Full Body: Spread your legs and cheer
#28 Sides: Raise your arms and bend your torso to the left and right.
#29 Side: Cross your legs and bend your torso to the left and right.
#30 Side: Bend one leg and extend the arm (triangle pose)
#31 Side: Hold the bar behind your shoulders and rotate it left and right.
#32 Sides, Inner Thighs: Pushing Knees and Twisting Legs
#33 Sides, Hips: Bend your knees and rotate your torso
#34 Sides, Hips: Lying on your back, cross your legs to the opposite side.

Chapter 3 Lower Body
#35 Hips, Pelvis: Squat with Knee Push (Squat Position)
#36 Buttocks, Inner Thighs: Squat to One Side (Side Lunge)
#37 Buttocks, inner thighs, back: Sit with your feet together and bend over (butterfly pose)
#38 Hips, Full Body: Kneeling and Lying Down (Child Pose)
#39 Hips, Front Thighs: Step one leg out and bend the knee (forward lunge)
#40 Buttocks, Inner Thighs: Sit with one leg extended behind you (Pigeon Pose)
#41 Hips, back of thighs: Lying on one side, pull up
#42 Hips, Sides, and Thighs: Rotating from a Lunge Position
#43 Hips, Pelvis: Sit on a chair, bend your legs, and lean forward.
#44 Hips, Pelvis: Hold the pole and swing your legs side to side.
#45 Lower body, back: Lying face down with legs apart
#46 Front thigh: Pull one foot back
#47 Front thighs: Lunge position, pulling back leg
#48 Front thigh: One leg on a bench
#49 Front thighs: Lying on your back with your legs folded to the side
#50 Back of thighs, buttocks: Walk with your legs raised high
#51 Back of thighs, buttocks: Lying leg pulls
#52 Thighs: Hold the pole and swing your legs back and forth.
#53 Back of thighs, back: Standing with torso folded
#54 Back of thighs, back: Bend your upper body and reach both hands up.
#55 Back of thigh: Extend one leg and grab the toes.
#56 Back of thighs, buttocks: Stretch your legs while pressing your heels
#57 Calves: Feet on a step
#58 Calves: Lunge into the wall
#59 Ankles: Standing ankle rotations
#60 Ankles and Shins: Sitting with one knee raised

Part 3: Thematic Stretching Program

1.
Relieves frozen shoulder
2.
Relieve back pain
3.
Improvement of leg swelling and coldness
4.
Hunched back, improving posture
5.
Improved metabolism
6.
Relief of menstrual pain
7.
Improves constipation
8.
Improve chronic fatigue
9.
Relaxing Tired Legs Ⅰ
10.
Relaxing Tired Legs II
11.
Inducing deep sleep
12.
Improves indigestion
13.
Lumbar Disc Improvement I
14.
Lumbar Disc Improvement II
15.
Relieves anorexia
16.
Right after waking up in the morning
17.
Maintaining a healthy back
18.
Before and after exercise Ⅰ
19.
Before and After Exercise II
Appendix: Multiple Actions at a Glance

Stretching is also exercise!
Alleviates various pains, relieves stress, increases vitality, corrects posture, etc.
Let's experience the amazing benefits of stretching that we didn't know about!

"Will stretching be enough? Shouldn't I also do some strength training and aerobic exercise?"
“If I had time to stretch, I’d rather run for 10 more minutes!”
“You should lift one more barbell than stretching to burn more calories!”

Many people who start exercising for diet and health will think this way.
However, stretching is essential to maximize the effectiveness of any exercise, and if your body is out of shape or your muscles are imbalanced, you must stretch before doing any exercise to ensure that your muscles function properly.
Stretching after exercise helps your body recover more quickly.


Stretching isn't just helpful before and after exercise; it can also have a significant workout benefit on its own.
If you regularly follow the 60 carefully selected stretching movements in Part 2 of the text, you will be able to relieve various pains, correct posture, relieve fatigue, and improve constipation, as well as other common troubles experienced by modern people.
In addition, there are many other benefits of stretching, such as relieving sleepiness, inducing deep sleep, improving metabolism, and improving lumbar disc problems.


That is why stretching is essential for busy modern people.
The most important thing about exercise is consistent practice, and the author's ultimate hope is that everyone can lead a healthy life through this useful and systematic book.


Stop making grand exercise plans that only last three days every year.
A versatile desk stretching book
Let's take care of the health and vitality of our loved ones!

It is a widely acknowledged and proven fact that exercise is effective in correcting and preventing back pain, stiff shoulders, hunched posture, leg swelling, constipation, and dieting.
Chronic fatigue, insomnia, indigestion, and metabolic disorders caused by stress and poor eating habits can also be largely resolved through exercise.
However, the problem is that it is difficult for busy modern people to find time to exercise even for 30 to 40 minutes a day!

This book, "Desktop Stretching Book," introduces 60 effective stretching movements and 19 themed stretching programs that can be easily followed for just 30 seconds by placing it in a visible place every day and turning the pages like a calendar.
To achieve optimal exercise results, it is important to perform exercises with precise movements. This book's greatest strength is that it enhances usability with accurate and concise illustrations and explanations that allow you to focus on stretching.


Another great advantage of this fitness book is that it's not something you can just easily put on a bookshelf. It's a fitness book you can refer to anytime, anywhere, as long as you have enough space for a desk calendar. Every New Year, we make grand workout plans and sign up for the gym, but if those plans only last three days, they're meaningless.
For such readers, this book will provide a realistic and practical alternative to maintaining health.


New 365 days a year with 60 stretching movements and 19 stretching programs!
From a versatile desk-top spring-bound notebook to a daily exercise log,

The text consists of three parts.
Part 1 focuses on explaining the benefits and importance of stretching that we were unaware of, correcting distorted understandings about stretching, and understanding the basics of stretching, such as the duration, number of repetitions, and principles.
Part 2 is a stretching exercise for each body part, dividing it into upper body, abdomen, and lower body, and introducing 60 stretching movements in the order of neck, shoulders, arms, chest, back, abdomen, sides, hips, thighs, calves, and ankles.
The drawing was drawn to highlight only the muscles and skeletal system without any unnecessary details, and the parts that are being exercised are colored differently so that the exercised parts can be focused on even from a distance.
Part 3 is a themed stretching program consisting of 19 sets of stretches that address major pain points.


It takes about 2 to 3 minutes, and by placing one program on one page, the hassle of turning pages while performing an operation is eliminated.
In the appendix, the 60 stretching movements from Part 2 are grouped together on one page for easy viewing.
For readers who are familiar with each movement in Part 2, the structure is designed to allow for several movements to be performed consecutively.
We also added a journal that can display exercise records on each page to enhance its usability.