★Extremely practical and scientifically grounded! Author Dr. Viktor Mamontov, with his rich scientific research experience and profound medical background, provides readers with a set of simple and easy daily exercise methods.
★From the respiratory system to the digestive system, from sleep regulation to cardiovascular health, from muscle tension to joints, from which diseases different body types are prone to, to how different emotional experiences affect the body, targeted exercise plans are proposed. Each exercise has a clear physiological basis, helping readers improve their physical and mental condition in all aspects.
★Without relying on medication, just through simple daily exercises, readers can gradually improve their health and embrace every day full of vitality.

This book is carefully created by Dr. Viktor Mamontov, providing readers with a set of simple and easy daily exercise methods to help prevent and eliminate various ailments without relying on medication. These exercise methods have been tested through years of practice and have been successfully used by thousands of people worldwide, effectively improving their physical and mental conditions.
The book is divided into ten parts, covering aspects from health prevention to the path of recovery, from stress relief to sleep improvement, from joint strengthening to blood pressure regulation. The author details the diseases that different body types are prone to and provides targeted exercise plans. The book not only explores the physiological significance and practicality of physical exercise but also discusses the impact of emotional experiences on the body, as well as the development and prevention methods of psychosomatic diseases.
Each exercise has a clear physiological basis and can often replace drug treatments. Readers can choose the exercise methods that suit their health conditions and needs, learn to manage stress, regulate blood pressure, control blood sugar, lose weight, improve digestive system function, strengthen joints, spine, heart, lungs, blood vessels, and brain function, enhance memory, improve sleep, and ultimately extend their lifespan.
Whether you are an ordinary person hoping to improve your health or a patient in recovery, this book will provide practical guidance and help. Through simple daily exercises, you will be able to gradually improve your health and embrace every day full of vitality.

Viktor Mamontov

Medical Doctor, Senior Orthopedic Surgeon-Traumatologist, and Academician of the International Academy of Ecology, Human, and Natural Safety. Dr. Mamontov has achieved remarkable results in medical research, publishing over 150 scientific papers, 3 books, and holding multiple invention patents. In 2003, he was awarded the honorary title of “Advanced Individual in Healthcare” and has participated in multiple international orthopedic academic conferences.
Dr. Mamontov specializes in treating purulent bone and joint lesions (such as osteomyelitis, trophic ulcers, purulent soft tissue lesions, purulent large joint lesions), arthritis, osteoarthrosis, limb shortening, and deformities. With his rich clinical experience and scientific research results, he has proposed a series of simple and effective daily physical exercise methods to help people prevent and eliminate various ailments without relying on medication. These methods are not only scientific and practical but also easy to understand and practice, suitable for all readers who wish to improve their health.

Part 1 Health Prevention: Diseases We Are Prone to and Preventive Measures
1.1 Human Body Types and Their Association with Possible Diseases
1.2 Home Self-Test for Body Type (Body Composition). Which Diseases Are Prone to Occur.
1.2.1 External Characteristics, Psychological Profile, and Prone Diseases of the Ectomorph Body Type.
1.2.2 External Characteristics, Psychological Profile, and Prone Diseases of the Endomorph Body Type.
1.2.3 External Characteristics, Psychological Profile, and Prone Diseases of the Mesomorph Body Type.
1.3 The Mechanism of How Physical Exercise Affects the Human Body.
1.3.1 Essential Conditions for Achieving Exercise Effects.
1.3.2 Why Physical Exercise Can Eliminate Anxiety.
1.3.3 Why Physical Exercise Can Enhance Memory and Reduce the Risk of Dementia and Alzheimer's Disease.
1.3.4 Simple Exercises for Those Who Want to Exercise but Don't Know Where to Start and for the Fatigued Regardless of Age.
1.4 Types of Physical Exercise.

Part 2 The Path to Recovery
2.1 Creating a Recovery Mindset.
2.1.1 How a Positive Mindset Facilitates Recovery.
2.1.2 How to Enhance the Therapeutic Effect of the Mindset.
2.1.3 The “I Free Myself from Anxiety, Illness, Fear, and Melancholy” Mindset Cultivation Method.
2.2 Diaphragmatic Breathing Can Cure Many Illnesses.
2.2.1 Human Breathing Methods.
2.2.2 Why Diaphragmatic Breathing Can Address Physical and Mental Discomfort and Diseases.
2.2.3 Diaphragmatic Breathing Method.
2.2.4 Cases of Recovery Using the Diaphragmatic Breathing Method.
2.3 Coping with Stress.
2.3.1 The Risks of Uncontrollable Stress. Psychosomatic Diseases.
2.3.2 Self-Test for Chronic Stress Symptoms.

Part 3 Daily Simple Exercises
3.1 Breathing Methods to Relieve Stress.
3.1.1 Therapeutic Breathing Method.
3.1.2 “Deflated Ball” Exercise.
3.1.3 Exercise to Restore Physical and Mental Balance: “Standing on One Leg.”
3.1.4 Eye Exercise: “Dispel Fear, Make It Nowhere to Hide.”
3.1.5 Simple Exercises to Relieve Anxiety, Illness, Fear, and Melancholy.
3.1.6 Two Simple Exercises for Facing the Fear of Incurable Diseases.
3.2 Exercises to Cope with Panic Attacks.
3.2.1 Dialogue with Reason.
3.2.2 Nila—Thumb and Ring Finger Loop.
3.2.3 Visual Focus and Counting.
3.2.4 “Pendulum” Exercise: Side Swing and Alternating Leg Lifts.
3.2.5 Walking to Get Rid of Panic Attacks.
3.2.6 Sitting to Get Rid of Panic Attacks.
3.2.7 Bilateral Brain Stimulation: Head and Eye Movements.

Part 4 Improving Sleep: Exercises and Suggestions
4.1 Consequences of Insomnia.
4.2 Suggestions for Improving Sleep.
4.3 Sleep Restriction Method.
4.4 Exercises to Improve Sleep.
4.5 Simple Exercises for Peaceful Sleep.
4.6 Foot Exercises to Improve Sleep.
4.7 Creating a Sleep-Friendly Mindset.

Part 5 Relieving Headaches: Exercises and Self-Massage
5.1 Head and Shoulder Massage.
5.2 Shrugging to Relieve Headaches.
5.3 Hegu Point Massage.
5.4 Diaphragmatic Breathing Method.
5.5 Simple Methods to Relieve Headache or Migraine Attacks.

Part 6 Strengthening the Vestibular System: Exercises and Suggestions
6.1 Self-Test for Vestibular Function.
6.2 Why Standing on One Leg Is Beneficial for Health.
6.3 Balance Exercises.
6.3.1 Walking Backwards.
6.3.2 Simple Exercises to Improve Balance.
6.4 Illusion of Objects Spinning Around. Positional Vertigo.

Part 7 Relieving Muscle Tension and Pain: Exercises and Suggestions
7.1 Exercises for Dizziness, Neck Pain, Tinnitus, and Numbness in the Arms.
7.2 Exercises for Tension and Pain in the Shoulder and Chest Muscles.
7.3 Exercises for Tension and Pain in the Chest and Back Muscles.
7.4 Exercises for Pain and Tension in the Neck, Shoulders, Heart Area, and Spine.
7.4.1 “Bending Over” Exercise.
7.4.2 Self-Massage of the Back with a Ball.
7.5 Exercises to Relieve Tension and Pain in the Legs.
7.5.1 “Ankle Shaking” Exercise.
7.5.2 “Moon Walk” Exercise to Restore Lightness in the Legs.
7.6 Exercises to Stretch Calf Muscles and Relieve Tension and Pain in the Feet.

Part 8 Strengthening the Cardiovascular System and Regulating Blood Pressure: Exercises and Suggestions
8.1 Exercises to Strengthen the Cardiovascular System, Lose Weight, and Lower Blood Sugar.
8.1.1 Why Physical Exercise Can Strengthen Blood Vessels and the Heart, Regulate Blood Pressure and Pulse, and Lower Blood Sugar.
8.1.2 10-Minute Morning Exercise to Lose Weight, Lower Blood Sugar, and Blood Pressure.
8.1.3 Two-Hour Field Walk.
8.1.4 High-Intensity Interval Training.
8.1.5 Interval Walking.
8.2 Exercises to Lower Blood Pressure and Restore Heart Rhythm.
8.2.1 Sitting Exercise to Lower Blood Pressure.
8.2.2 Diaphragmatic Breathing Exercise.
8.2.3 4-7-8 Breathing Method to Lower Blood Pressure.
8.2.4 Exercise to Restore Heart Rhythm in Arrhythmia.
8.3 Exercises to Raise Blood Pressure.
8.3.1 Breathing Exercise to Raise Blood Pressure.
8.3.2 Suggestions to Raise Blood Pressure.

Part 9 Strengthening Joints: Exercises and Suggestions
9.1 Joint Strengthening Exercises.
9.2 Home Self-Test Exercises for Joint Health.
9.2.1 Self-Test for Joint Hypermobility and Connective Tissue Dysplasia.
9.2.2 Self-Test Exercise to Assess Spinal Condition.
9.2.3 Home Self-Test for Lower Limb Shortening.
9.2.4 Self-Test Exercise for Shoulder Joint Health.
9.2.5 Isometric Exercise for the Shoulder Joint.
9.2.6 Synchronized Test Exercise for the Shoulder, Elbow, and Wrist Joints.
9.2.7 Self-Test Exercise for Hip Joint Health.
9.2.8 Hip Joint Strengthening Exercise.
9.2.9 Self-Test Exercise for Knee Joint Health.
9.2.10 Knee Joint Strengthening Exercise.
9.2.11 Self-Test Exercise for Ankle and Foot Joint Health.

Part 10 Improving Digestive, Urinary, and Respiratory System Functions
10.1 Exercises to Improve Digestive System Function.
10.1.1 Exercises for Acid Reflux, Belching, Hiatal Hernia, and Gastroesophageal Reflux.
10.1.2 Simple Exercises for Stomach, Liver, and Intestinal Diseases.
10.2 Exercises to Strengthen Lung Function.
10.3 Exercises to Strengthen the Urinary and Reproductive Systems.
Exercise Plans for Disease Treatment and Prevention for Different Body Types

Ectomorph Body Type.
Endomorph Body Type.
Mesomorph Body Type (Athletic).
Conclusion
List of References