I’m a bodybuilder and trainer: Here are 4 simple exercises I do every day for long-term health and feeling good in my body.

In order to feel healthy in your body, it is important to exercise regularly and stretch often.

Darcie Pervier, a physical therapist and women’s health coach, stretches and exercises every day, and CNBC Make It asked her to share the moves that make her feel better.

“My ultimate goal is to assess where there is imbalance in my body and where there may be no movement,” says Pervier.

“For me, given my job, bowing to people all day, sitting at a desk, writing, it is very important to monitor the movement of my back.”

Here are four moves that Pervier makes sure to keep in his daily exercise routine.

1. The cow-cat stretches

“I do cowbells every day,” Pervier says.

“The reason I do them is because they allow me to feel every part of my back, so I can work harder to maintain mobility.”

You can do this variation at your own pace and for as long as you like, but Pervier finds that going slower allows you to get the full range of motion.

“I love the flexibility of the spine because we need it for so many things. We need it to maintain balance. We need it to maintain core strength and have great breathing. [control],” he says.

2. Post child

Pervier’s daily routine also includes positioning the child on the sides to get a “deep hip tap.” To do child’s pose, you first kneel and reach forward while bringing your head down.

“It allows [you]when you get to the side, to focus your breath in the ribs to get the full expansion of the ribs, which is very important for the motility of the body, to make things move inside your body , which is important for long-term health, “he says. .

3. Lower trunk cycles

Doing low trunk rotations every day allows Pervier to “put the body on the side, [and] to hear if there is any difference in my walking.”

Lower trunk rotation involves lying on the floor with your knees bent and rotating your lower body from side to side.

“Everyone can use a short back rest in their life, unless they have back pain,” says Pervier.

“But we’re all bent over, whether it’s over a computer or patients or construction workers are bent over all day, so we’re in an easy position, and we can all use a little experience differently.”

4. Squats

When it comes to Pervier’s workout routine, he varies the exercises he does depending on the day. However, one organization finds a way to train everyone.

“One thing I don’t miss is squats,” he says. “I think the one exercise that everyone should include is squats.”

When squatting, it is important that your feet are shoulder-width apart and lower your body as if you were sitting on a chair. Make sure you keep your back straight, your legs planted and your chest up.

“A lot of times people think they’re doing their squat effectively, but they’re only using their quads, and that’s probably their intention,” Pervier says. “But we also want to make sure we get the back muscles, glutes and hamstrings.”

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