Table of contents : Section 1: The Art of Exercise Introduction What causes Issues? Inactivity and Technology Weakness and Compensation Genetics and Environment Weight Time How can I get better? Posture Massage Stretching Exercising Properly Warming Up Breathing Equipment Requirements: Bands Weights Machines Pain The Foundation (Base Level Exercises) Diaphragmatic Breathing Scapular Retraction Shoulder Rolls Chin Tuck Cervical Isometrics Transverse Abdominous (TrA)Glute Set Pelvic Tilt Toe Yoga The Support (Intermediate Level Exercises) ITYW Chops/Lifts Lat pull down Shoulder Diagonals Rowing Anti-Rotations Step outs 3-way Shoulder Bilateral External Rotation Push-up Plank Core Stabilization with Leg Lift Crunch/Cross Crunch Bridge Superman Hip Abduction Lying Down Farmer Carry Hip Hinge Single leg Deadlift Squatting/Lunging 3-Way Hip Single Leg balance Tandem Balance Heel Raises StretchesCervical rotation in sitting and supine Upper Trap/ Levator Stretch Scalene stretch Pec Stretch Horizontal Adduction Stretch Wrist flexor/extensor stretch Open Book Latissimus Dorsi and Quadratus Lumborum Stretch Child’s Pose or Seated Trunk Flexion Hip Flexor Stretch Piriformis Stretch Hamstring Stretch Sciatic nerve glides Quad stretch (standing and lying) Calf Stretch Cat/Cow Conclusion About the Author