You’re not alone. These are some of the most common reasons adults visit us for physical therapy. But here’s the good news: You can make real changes at home with just a few minutes a day.

Today we’re sharing 4 easy, therapist-approved daily habits that help you stand taller, reduce pain, and feel more confident without any fancy equipment.

1. 1. Lie on your tummy on a firm bed or mat.
2. 2. Use a pillow under your chest if needed.
3. 3. Relax for 1–5 minutes while breathing deeply.

1. 1.  Lie face-down.
2. 2. Gently lift your chest a few inches.
3. 3. Keep your neck long, eyes down.
4. 4. Lower slowly. Repeat 5–10 times.

1. 1.  Lift your phone to eye level.
        2.  Raise your monitor or laptop.
        3.  Take frequent breaks to stretch.
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3. 2

1. 1.  Stand and stretch every 30-60 minutes.
        2.  Take a short walk around the house.
        3.  Gently roll your shoulders.
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3. 2