Sit Up Straight: Futureproof Your Body Against Chronic Pain with 12 Simple Movements (Hardcover)

Sit Up Straight: Futureproof Your Body Against Chronic Pain with 12 Simple Movements By Vinh Pham, Jeff O’Connell Cover Image
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Futureproof your body and relieve chronic pain resulting from sitting, slouching, and other bad lifestyle habits with this easy-to-perform set of daily stretching and movement routines—from an innovative physical therapist and social media star who coaches dozens of celebrity clients.

What if we could easily acquire long-lasting protection for our bodies and escape the chronic pain caused by our sit-all-the-time, slouch-too-much lifestyles?

Vinh Pham is a world-class physical therapist who has worked with a broad range of clients—from Olympians to NBA stars to MMA fighters to Golden Globe and Grammy Award–winning artists. Early in his career, he discovered a disappointing truth: most of his patients came to him already in pain. They had lifestyle habits that misaligned their joints and tightened their muscles. And the recent epidemic of prolonged sitting—which represents an all-day assault on the body—has only made things worse. If you’re sitting for more than thirty minutes at a time without getting up, you may be heading toward a world of hurt.

Vinh’s answer to the host of muscle maladies that ails us has been a revolutionary concept: why not futureproof? Instead of reacting to chronic pain after it flares up, what if we focused on a “movement discipline” that not only prevents injuries but leads to longer lives, healthier bodies, and a clearer mind?

A precise and simple toolkit for tweaking the way we move (or refuse to move), Sit Up Straight outlines a process that starts with a daily posture regimen. Performed correctly, Vinh’s twelve simple movements, which can be done in twenty minutes, will lock in protection for the rest of the day. But Vinh goes further. He provides stretching and exercise routines for many of the specific ailments that affect us—from hamstring pulls to sciatica to rotator cuff problems—and, best of all, he offers a series of customized movements based on age, gender, and the kind of work we perform.

“No fancy equipment required...full of good and clear tips and wisdom” (Booklist), Sit Up Straight shows that the solution to becoming pain-free is easier than we think.

About the Author

Vinh Pham is a licensed physical therapist with over a decade of experience working with industry-leading health and wellness brands and treating top athletes, celebrities, and entrepreneurs. He is the founder of Myodetox, a group of design-forward manual therapy clinics that are reimagining the traditional therapy and rehab experience. Using his unique system of manual therapy, Vinh posts daily educational videos that help millions of people learn how to take care of their bodies. Vinh is a graduate of McGill University in Montreal, Canada. Follow him on Instagram (@VinnieRehab) and visit his website at

Jeff O’Connell, formerly Editor-in-Chief of and Muscle & Fitness, is the author of Sugar Nation and has cowritten such bestsellers as Spartan Up! and LL Cool J’s Platinum Workout. 

Praise For…

“This book could change your life.  Sit Up Straight is full of straight talk about what sitting for hours at a time does to our bodies.  Vinh’s special gift as a globally recognized physical therapist has always been knowing, at a deep level, how the body works.  He may even know your body better than you do…. If you’re always feeling that ache or twinge and don’t know where to even start, Vinh is your guy!” 
Kayla Itsines, co-creator of workout app Sweat and named by Time magazine as one of the 30 Most Influential People on the Internet 

“Vinh calls on us to move and feel better—to recognize that good health and agile movement are our birthright.”
—Kelly Starrett, New York Times bestselling author of Becoming a Supple Leopard

“Extremely valuable. You’ll discover in his book plenty of movement secrets.”
—Javier Hernandez, striker for LA Galaxy, and Mexico’s all-time leading goal scorer

“My body was wrecked after four seasons of shooting Into the Badlands…. In just four sessions Vinh ‘fixed’ me! Besides the amazing treatment, what I appreciated is that he gave me exercises I could take home to, literally, get me straight. You may not be a martial artist or even a high-level athlete, but I can guarantee that you’re doing something in your daily routine that isn’t good for your body….Sit Up Straight teaches you how to ‘futureproof.’”
—Daniel Wu, Executive Producer and star of AMC's Into the Badlands

“The kind of twisting that athletes must do to win snowboarding medals isn’t possible without maximum flexibility.  Your movement goals may not involve competing at the X Games, but if you want to understand how your body works and how you can make it work for you in the future, read Vinh’s book.”  
—Chloe Kim, World, Olympic, and X Games Halfpipe Champion

“I’ve spent years testing myself in endurance events and founding Spartan competitions, which has given me an appreciation of the rare few who know how the body works and can offer tips that will make recovery happen sooner. Vinh Pham is one of those with ‘the knowledge.’ Listen to him.  He’ll save you from pain, and help you push past what you thought were your limits.”  
Joe De Sena, New York Times bestselling author of Spartan UP! and Executive Producer of NBC’s Spartan: Ultimate Team Challenge  

 “A wonderful book…As a trainer, I’m all about having fun. But you can’t have fun if you’re in pain. Sit Up Straight is a mobility map that steers us away from pain and closer to our best self. Read it! Your body will thank you!”
—Kaisa Keranen, founder of Just Move, frequently seen in such magazines as
Vogue, Shape, and Self

"This book can dramatically affect the person you’ll be years from now. Vinh delivers quick and effective movements that won't take much time and can easily be implemented into anyone's work week. He helps you better understand posture, tension, and why achieving certain positions with the body can be so helpful. So…sit up straight and get moving!" 
—Jen Esquer, DPT, ranked as one of the best physical therapy trainers on Instagram by Shape Magazine and cohost of The Optimal Body Podcast

“Performing at a high level in the gym—or just getting through life without pain—is about more than just willing yourself to finish.  It’s about understanding how body part A works with body part B. No one knows that better than Vinh.  His book is a roadmap to a life of no limitations.”
Ron Boss Everline, Entrepreneur and Fitness Trainer

Sit Up Straight offers a lot more than the admonition in the title. (Spoiler alert: Your mom wasn’t wrong.) Its posture-improving exercises show you where you lack mobility and stability, giving you valuable tools to fix the problems you have and prevent the ones you’re at risk of developing.” 
Lou Schuler, National Magazine Award-winning journalist, former fitness director at Men’s Health, and author of The New Rules of Lifting 

“This book asks you to get honest with yourself about the daily toll you’re taking on your body….Sit Up Straight isn’t just for the slouchers among us. It’s an insight-filled manual for anyone with muscles and joints—yes, that’s all of us—who wants to remain pain-free.  Integrating this daily into your life can make a big difference!”
—Chris Mohr, PhD, RD, co-owner of well-being consulting company Mohr Results, Inc.

“Keeping your body in good alignment and health not only allows you to move freely but helps all the intricate systems in your body work in harmony.  Vinh is a movement expert who’ll teach you new things…Read his book now and you’ll be reaping the rewards years from now.’  
—Fai Khadra, artist

“Pham and O’Connell enthusiastically argue that good posture and simple daily exercises can help people take control of their health. No fancy equipment required.…Full of good and clear tips and wisdom.” 
Product Details
ISBN: 9781982181567
ISBN-10: 1982181567
Publisher: Scribner
Publication Date: May 10th, 2022
Pages: 240
Language: English

How to read more
( Birmingham Museums Trust’s Digital Image Resource shares thousands of images that span decades of Birminghams vibrant past)

How To Read More

If you love reading, but for some reason you read less and less, know that everything is fine. It happens.
Our lives today have so many things that distract us - how can we not put books away when all these movies, TV shows, YouTube videos, social networks and endless surfing in online stores are around ...
Yes, it's really hard to resist, but you certainly can!

In this article, we want to share with you some tips to read more often and more successfully.
These are some notes and some practices that we have collected for our SUNDOG BOOKS readers club.
And maybe it will bring more books into your life!

Why do we want/need to read more?

To start reading more, you have to understand why you need it.
And you will be surprised, but your goals can be quite varied:

- for work
If you read a lot on duty, then you definitely need to speed up the process. The logic here is simple: read faster → work faster → more time for books for yourself.

- for education
you need this for your educational career or sometimes you just want to read to learn. And, with all the new alternative ways to gain knowledge (podcasts, online courses and videos), the book still does an excellent job of this task too.

- for self-development
all exercises for increasing speed, one way or another, improve cognition and memory.

- for fun
because good books always = fun!

Book lovers have an additional special goal for reading more often. If you love literature, you will understand what we mean: you want to catch everything - to follow modern literature, and not forget about the classics, look into non-fiction and children's publications. And there’s so much you want to reread! The goals are ambitious, but attainable if you read a lot.


And so - How to read more:
We will tell you about the methods that we use ourselves. Perhaps some will suit you as well.


15 minutes a day

You've probably already heard this rule: if you want to start a healthy habit, devote 15 minutes a day to it. Once upon a time, we all read irregularly, in jumps and starts. Sometimes we cannot open a book we have begun weeks ago. Therefore, you should decide to create a rule: devote at least 15 minutes a day to reading. Try reading before bed, or maybe during lunchtime, or even when you are having your morning coffee.

You will see progress immediately. You will notice that almost always your 15 minutes will grow into half an hour or more. But the most remarkable thing is that in three weeks your hands themselves will be looking for a book.


50 First Pages
This method advises - If the book hasn't hooked you from the first 50 pages, put it aside! Life is too short to read uninteresting books.

It is necessary to change the approach to books. At first it will be hard for you to stop and put the book down. Even if we put the book away, it will seem to reproach us from the shelf, mocking us as quitters. But in the end we should come to one simple thought: if it doesn’t hook your attention, you should not force yourself to read it.

***Fifty pages is not a bad test. Not the most objective, but definitely effective. It helps to determine whether it interests you or not, and whether to spend time on things that do not excite.


Reader's Diary

This should be used to improve the quality of reading - to make it more conscious. For starters, it can be a simple notebook with headings:

  • Author
  • Year of publication
  • Main characters
  • Scene
  • Plot
  • Theme
  • Quotes

And, yes, a reader's diary is not a thing about quantity, but about quality. But, it can also motivate. When you open your diary and start looking at quotes (especially quotes), you immediately really want to read.


Maybe a Book Bet?
Several people can participate. Members of the betting group can come from friends, family, and also your colleagues. And of course you can set your own rules for participation, but we'll give you a simple example:

Everyone in the group should read and review a book over the course of a month with weekly updates. Anyone who does not finish a review buys the book for all other participants for the next month.


Speed Reading

Another effective way to increase the amount you read is speed reading. The logic here is simple - the faster you read, the more books you can enjoy.

*There are many online courses on speed reading, and you can also study on your own using instructional books. But, it is worth noting that this is a serious learning process that will require some effort on your part.



Reading every day is quite attainable, the main thing is to try to make it a habit.
Sometimes, instead of heading for Facebook, try opening a book and soon you won’t even remember why you needed to wander around social media.
And also - don't forget about audiobooks. They are a cool way to take the load off your eyes sometimes and just immerse yourself in the story. Some books are really strong in voice acting.


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