Stretch for a Hundred Years: 10 Minutes a Day to Reduce Pain and Extend Joint Life

Author Kim Bum-soo · Publisher Vita Books · Publication Date 2026-05-29 · ISBN 9791158464639

About the Book

The cause of pain is not a 'weak body,' but a 'stiff body.'

For 23 years, Professor Kim Bum-soo has treated countless musculoskeletal patients in the medical field and discovered a common problem among them: the cause of pain is not merely a weakened body but a stiff and rigid one. The author states that if movement changes, pain also changes. This is the message the author wishes to convey to patients seen in the clinic and to readers through this book. 『A Hundred-Year Stretching for a Long-Lasting Body』 began with the idea that stretching changes the body, and a changed body ultimately changes old age. This book is a practical stretching guide for those who want to manage their bodies most effectively. It includes 30 stretches focusing on areas that easily stiffen and cause pain in daily life, such as the neck, shoulders, back, pelvis, knees, and feet.
It doesn't just introduce stretching exercises. It explains in simple terms, from an orthopedic specialist's perspective, why certain parts stiffen, what lifestyle habits cause pain, and where and how to loosen up. It also primarily features simple yet effective movements that even beginners can easily follow, along with modified poses to adjust stretching intensity.
The book also includes situational and purpose-specific routines for daily body care based on the 30 basic stretches. It covers routines that can be practiced immediately throughout the day, from stretches to wake up the body in the morning, stretches needed when sitting for long periods, pre- and post-workout routines, to stretches to relax before sleep. A single stretch won't change the body. However, the body remembers daily movements. A consistent stretching habit softens a stiff body and forms the foundation for a body that can move without pain for a long time.

In the era of 100-year lifespans, the power to walk and move for a long time begins with the habit of loosening the body.

In this era of 100-year lifespans, something more important than living long exists. It's about creating an old age where one can walk around freely to desired places, not one spent in hospitals and beds. An enjoyable old age is built not on grand treatments but on small daily self-care.
The author states that the key to a healthy old age is not grand exercise but the habit of gently moving the body often. Daily movement is more important than repetitive treatments. Stretching requires no special equipment or large space. 10 minutes a day is enough. Through the 30 stretching prescriptions carefully selected by Professor Kim Bum-soo, based on his philosophy of treating the root cause of illness, let's start building the foundation for a body that can live a healthy and vibrant life in the era of 100-year lifespans.

Table of Contents

Prologue: 10 Minutes a Day, the Most Realistic Investment for Your Body

Chapter 1: Why You Need to Stretch Right Now
Stretching is a Prescription for a Long-Lasting Body
Why Isn't My Body as Flexible as It Used to Be?
The Moment Small Stiffness Grows into Big Pain
A 100-Year Life Begins with Musculoskeletal Health
Exercise, Too Much Can Be Harmful
Bad Habits That Accelerate Musculoskeletal Aging
Proactive Management and Prevention Are the Only Way
[Appendix] A Shortcut to Sweet Sleep: Cool-Down Stretches Before Bed

Chapter 2: Pain Is Just a Result, the Cause Is All Around You
Break the Vicious Cycle of Pain by Solving the Root Problem
A Straight Back Makes for a Comfortable Neck
Shoulder Blades Must Move for Healthy Shoulders
If Your Back Hurts, Target Your Hamstrings and Hips
The Connected Hip, Knee, and Ankle
If Your Feet Hurt, Start by Loosening Your Calves
[Appendix] The Essence of Manual Therapy Is Also Stretching

Chapter 3: The Most Effective Stretching Techniques
Stretching Needs a Goal
Basic Guidelines for Effective Stretching
When You Should Not Stretch!
Active vs. Passive Stretching Based on Applied Force
Static vs. Dynamic Stretching Based on Movement Style
Contract-Relax Stretching to Maximize Muscle Relaxation
[Appendix] Double the Benefits with Massage and Stretching!

Chapter 4: 30 Stretches for a Pain-Free, Long-Lasting Body
Easy and Simple Core Stretches for Each Body Part
Loosening Neck-Shoulders-Chest
1. Side Neck Stretch
2. Front Neck Stretch
3. Neck and Shoulder Stretch
4. Wall Push for Back and Shoulder Release
5. Wall Chest Stretch
6. Angel Wings
Loosening Back-Spine
7. Lying Arm and Leg Extension
8. Cobra Pose
9. Cat-Cow Pose
10. Puppy Pose
11. Foam Roller Thoracic Spine Stretch
12. Lying Spinal Twist
13. Thread the Needle Pose
14. Door Frame Side Stretch
Loosening Hips-Pelvis
15. Lying Back to Floor Stretch
16. Happy Baby Pose
17. Lying Glute Stretch
18. Pigeon Pose
19. Butterfly Pose
20. Frog Pose
21. Adductor Rockback
22. Diagonal Hip Rockback
23. Squatting Hip Opening
Loosening Thighs-Calves-Feet
24. Lying Hamstring Stretch
25. Side-Lying Quad Stretch
26. Seated Hamstring Stretch
28. Standing Anterior Tibialis Stretch
29. Plantar Fascia Stretch
Awakening Full-Body Mobility
30. World's Greatest Stretch

Chapter 5: Stretching Routines Prescribed by Pain and Situation
Situational and Purpose-Specific Stretching Routines Tailored to Your Body
Daily Routine Stretches
Good Morning Reset Stretch │ Cool-Down Stretch for Deep Sleep
Pre- and Post-Workout Stretches
Pre/Post Walk Jogging Stretch │ Pre/Post Run Runner's Stretch │ Golfer's Stretch for Lowering Scores
Lifestyle Improvement Stretches
Forward Head Posture Reset Stretch │ Break Free from Sedentary Life Stretch
Symptom-Specific / Pain-Specific Stretches
Shoulder/Back Relaxation Stretch │ Chronic Lower Back Pain Relief Stretch │ Knee Burden Reduction Stretch │ Leg Swelling Removal Circulation Stretch │ Foot Fatigue Relief Stretch │ Full Body Recovery Stretch
[Appendix] Creating Your Own Customized Stretching Program

Chapter 6: Stretching Is a Habit, and Habits Change Old Age
The Body Is Formed by Habits, Not a Single Day
Habits Are Structure, Not Willpower
Stretching Extends Joint Lifespan
A Flexible Body Lives Longer
Your Pace of Aging Is Determined Now

References