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mobility ebooks

2 titles on mobility - each one a self-contained guide you can download and put to work today.

£4.99
Mobility for Desk Workers: Daily Routines to Undo Sitting Damage
The first two chapters of this book argue against its own title. That is the point.Most guides about sitting repeat four claims. This one tests them, and three do not survive. Sitting is not the new smoking: 190 excess deaths per 100,000 people a year against more than 2,000 from heavy smoking. Standing is not better than sitting: a meta-analysis of objectively measured desk work found no significantly less back pain from standing (p = 0.36). And cutting sitting time did not change health: 38 minutes a day across 3,169 people, with no physical or psychological outcome improving. Even the desk fails - sit-stand desks sat 85% of the workday across two months of monitoring.So the book is built on what does hold. The dose is two to three minutes of lower-limb movement every twenty to thirty minutes. Resistance has to be in the break, not just walking. And a ratio decided in advance beats one chosen in the moment: a fixed 30:15 schedule beat a self-selected one on pain, stress, concentration and adherence.Inside: the Five-Move Reset, a four-minute desk break; the Hour Ledger, a twenty-minute audit of your longest unbroken block; the Four Gates, an evening protocol for hips, spine, ankles and neck; a fixed-ratio plan; a four-week installation schedule; and the red flags that mean you should stop stretching and speak to someone. Every claim carries its own limitation, printed next to it.41 pages. Not medical advice, and not a treatment.
- mobility
- desk workers
- sedentary behaviour
- +7
Oct 9, 2026
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£4.99
Foam Rolling for Recovery: The Complete Guide to Self-Myofascial Release
The evidence says foam rolling is a recovery tool, not a performance tool - and in the better trials, more rolling produced worse output. Women doing knee extensions after rolling completed significantly fewer repetitions than the control group, and the longer they rolled, the worse the result. Another trial found rolling reduced vertical jump height, and that five minutes of it reduced it more than one minute did. The claim that it breaks up adhesions does not survive contact with the data either: rolling one calf measurably reduced pain in the opposite calf, which was never touched. So what does it actually do? It briefly raises your pain tolerance, which buys a window in which a muscle tolerates more movement than it did a minute earlier. That window is worth having. It is not a treatment. This guide gives you the dose - ninety seconds per muscle is the evidence-based minimum and under forty-five seconds is wasted time - the technique, three follow-along protocols, a four-week progression for the only durable gain there is, and a safety list taken from a formal consensus of 37 experts rather than folklore. Ten chapters, ten named frameworks, and a printable Fifteen-Minute Card. Every figure checked against the peer-reviewed reviews, the Health and Safety Executive and the Office for National Statistics on the day of publication. No app, no class, no equipment to buy.
- foam rolling
- self-myofascial release
- muscle soreness
- +9
Oct 7, 2026
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Mobility for Desk Workers: Daily Routines to Undo Sitting Damage

Foam Rolling for Recovery: The Complete Guide to Self-Myofascial Release