Small steps. Big results. Physical therapy isn’t just for injuries—it’s a tool for maintaining your body, preventing pain, and living with confidence. In honor of National Physical Therapy Month, we’re celebrating movement in all forms with 31 simple, daily ways PT can help you live better.
Whether you’re recovering, maintaining, or preventing, these small actions can add up to a lifetime of healthier habits.
31 Days, 31 Ways PT Supports You
1. Stretch your calves while brushing your teeth.
Tight calves? PTs often recommend multitasking stretches like this to ease foot, ankle, and knee stiffness.
2. Do 5 wall pushups before work.
Build upper body strength without needing a gym—PTs love functional strength!
3. Set a timer to stand every 30 minutes.
Sitting too long contributes to back and neck pain. PTs often help you reset your posture routines.
4. Try a balance challenge while folding laundry.
Stand on one leg to activate core muscles and improve stability.
5. Roll a towel behind your lower back.
One PT trick to reduce lumbar pressure while sitting or driving.
6. Practice diaphragmatic breathing.
PTs use this technique to reduce tension and activate your core stabilizers.
7. Check your posture during screen time.
Slouched on the couch? A PT can help teach you ergonomic fixes.
8. Walk backward (safely!) for 10 steps.
This helps train balance, especially after lower limb injuries.
9. Try a simple seated hamstring stretch.
PTs use this to improve flexibility and support walking ease.
10. Add ankle circles before getting out of bed.
A gentle way to wake up your joints—great for stiff mornings.
11. Set a reminder for a 5-minute walking break.
Walking is underrated! PTs use it for low-impact cardio, joint mobility, and circulation.
12. Ice your knees after a long day.
PTs use modalities like cold therapy to manage chronic joint pain.
13. Use a step stool to do single-leg step-ups.
Great for glute strength and knee stability.
14. Do a doorway pec stretch.
Opens up your chest and counters forward-head posture.
15. Practice sit-to-stand 10x from a firm chair.
This functional move builds lower body strength and is often part of PT routines.
16. Try heel-to-toe walking down a hallway.
Used in PT to challenge balance and coordination.
17. Sleep with a pillow between your knees (side sleepers).
A PT-approved trick to align hips and reduce low back pain.
18. Add resistance bands to your routine.
Simple tools PTs love to build muscle without added joint stress.
19. Foam roll tight muscles.
PTs teach self-myofascial release to relieve soreness and tension.
20. Do shoulder blade squeezes at your desk.
Relieves upper back tension and strengthens posture muscles.
21. Ask a PT about pelvic floor exercises.
Essential for postpartum care, core control, and even back pain.
22. Elevate your legs at the end of the day.
Improves circulation and reduces swelling—especially if you’re on your feet often.
23. Stretch your wrists after typing.
Prevent carpal tunnel and reduce tension with PT-inspired exercises.
24. Try standing on a pillow with your eyes closed.
A PT-tested way to challenge your proprioception (your body’s awareness in space).
25. Use a tennis ball to massage your feet.
Especially helpful for plantar fasciitis, a common PT diagnosis.
26. Take a slow, mindful walk outdoors.
PTs emphasize both movement and mental health.
27. Watch your gait.
Are you limping? Overcompensating? A PT can evaluate and correct movement patterns.
28. Do ankle pumps on a long flight or car ride.
PTs recommend this to avoid swelling and promote circulation.
29. Practice “nose over toes” when standing up.
Helps maintain a safe motion pattern, especially for older adults.
30. Use your core to lift, not your back.
A golden rule in PT—and in life.
31. Schedule a visit with your local PT.
Whether you have pain or just want to prevent it, PT can help you move through life with strength, comfort, and confidence.
PT Isn’t Just for Recovery—It’s for Life
Physical therapists don’t just help you bounce back—they help you stay strong, mobile, and active at every stage of life. Every small daily movement can lead to big changes in how you feel, function, and thrive.
Ready to make physical therapy part of your daily routine? Whether you’re dealing with pain or just want to feel better moving through life, we’re here to help. Find a clinic near you to get started today.