A practical eBook (PDF) that teaches you to run a 10-minute shoulder, lower-back, and knee self-assessment, color-code your results, and match them to the right routines and ergonomic desk templates. In 10 chapters (~10,000 words) you’ll get step-by-step tests, progressive Level 1–3 joint routines, and plug-and-play workstation setups to reduce pain and improve mobility in 4–12 weeks. Includes printable checklists, a 12-week progress tracker, and micro-break protocols built for busy office days.