As a physical therapist and coach, I practice these four easy exercises daily for lasting wellness and overall body satisfaction.

Engaging in regular physical activity and stretching often is crucial for feeling good in your body.

Darcie Pervier, a physical therapist and women's health coach, shared the stretches and exercises she does daily to feel her best, as requested by CNBC Make It.

Pervier's objective for all stretches is to evaluate any imbalances in his body and identify areas where movement may be lacking.

"As my job involves bending over people and sitting at a desk for extended periods, maintaining spinal mobility is crucial for me."

Pervier ensures to include four movements in her daily fitness regimen.

4 stretches and exercises this physical therapist does every day

1. Cat-cow stretches

Pervier does cat-cows daily, which involves placing hands and knees on the ground, curving the spine inward, and rounding it upward.

"I do those because it enables me to feel every part of my spine, allowing me to focus on maintaining mobility."

Pervier discovers that moving slowly enables him to achieve a complete range of motion.

"Spinal flexibility is essential for maintaining balance, core strength, and great breath control," she remarks.

2. Child's pose

Pervier's routine includes child's pose with side reaches to achieve "deep hip flexion." To perform child's pose, begin by kneeling and then extending forward while lowering your head to the ground.

When you reach to the side, you can focus your breath into your rib cage for full rib expansion, which is crucial for organ motility and long-term health, she explains.

3. Lower trunk rotations

Performing lower trunk rotations daily enables Pervier to achieve a side body stretch and assess any variations in mobility.

Rotating your lower body from side to side while lying on the ground with your knees bent is an alternative way to perform lower trunk rotations.

Pervier suggests that everyone could benefit from some back extension, except those with back conditions.

"We are all bent over, whether it's over a computer or over patients or construction workers being bent over all day, so we're in a flex position, and we could all use a little bit of experience in the opposite direction."

4. Squats

Pervier varies her exercises daily in her workout routine, but one movement remains constant in all her sessions.

""Squats are the one exercise she never omits and believes everyone should include," she says."

Squatting requires having your feet shoulder-width apart and lowering your body as if you're sitting in a chair. Ensure you engage your core, keep your feet firmly planted, and maintain an upright chest.

"Pervier explains that people often believe they are performing squats correctly, but they are only engaging their quads, and this may be their intention. However, it is essential to ensure that we also target our back muscles, glutes, and hamstrings during squats."

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