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Daily Pain-Free Living To-Do List

Use this checklist each day to reset posture, release tension, and keep your body moving pain-free.

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☀️ Morning Reset

• 90-Second Breath Reset – Hand on chest + belly, inhale to lower hand, exhale longer than inhale (3 rounds).
• Posture Lift – Imagine a golden thread lifting the crown of your head. Float taller, don’t pull.

💻 Desk Break Protocol (2x Daily)

• Stand and do 5 calf pumps in each leg.
• 5 thoracic twists side-to-side.
• 10 deep nasal breaths.

🤸 Micro-Mobility Trio

• 10 neck glides (forward/back, side/side).
• 10 shoulder rolls (forward/backwards).
• 10 hip circles in each direction.

🌙 Evening Release

• Tennis ball acupressure: glutes, upper back, calves (30–45s each point).
• Side-lying sleep setup: pillow between knees; slow nasal breathing, 6 in/8 out.

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Tip: Print this checklist and keep it somewhere visible by your kettle, desk, or bedside table. Consistency is the secret to pain-free living.