The Habit: Cradling the phone to your shoulder
The Harm: Neck pain; eventually a tilt to your spine
Quick Fix: Turn your head to the left, bring it forward, then right, says Jodi Cornish, a personal trainer with Equinox Fitness Clubs in New York City. Repeat three times. “Go slowly,” says Cornish. “The neck is fragile.” Next, lower your ear toward your shoulder without arching your back. Hold for 30 seconds; repeat on the other side. Still sore? Roll a golf ball around your neck, massaging tender areas. Or power up with Cornish’s fave, the Atom Handheld Massager, $10, homedics.com.
Forever Fix: Get a headset or go low-tech and simply switch ears once in a while.

The Habit: Sitting all day
The Harm: Tight hip muscles, which can pinch the sciatic nerve and lead to leg pain
Quick Fix: Shirley Archer, author of Fitness 9 to 5: Easy Stretches for the Working Week, offers these moves: Sit with your right ankle on your left thigh. Lean forward to feel a stretch in your hips. Hold for 30 seconds. Switch legs and repeat. Then stand up and reach for your toes, relaxing your neck (it’s OK to bend your knees). Hold for 10 seconds and feel the stretch in the back of your thighs and lower back. Repeat two times.
Forever Fix: When chauffeuring kids to activities, stretch your legs at stops. At work, set a “stand up” timer reminder every hour. Or practice Archer’s favorite tip: Drink lots of water so you’ll have to make frequent bathroom trips.

The Habit: Crossing your legs
The Harm: Varicose veins; swollen ankles
Quick Fix: Make slow ankle circles, clockwise then counterclockwise for 30 seconds on each foot. Then stand up and do five squats to get the blood flowing (with feet hip distance, sit back as though to sit in a chair, then come back up).
Forever Fix: Hold a ball or roll of toilet paper between your thighs while sitting all day. Sure, it looks funny, but it breaks the habit and (bonus!) tones your thighs.

The Habit: Carrying a baby on your hip
The Harm: Back pain
Quick Fix: Do the yoga child’s pose. Kneel with your butt on your heels, then extend your arms out and put your forehead on the floor. Hold for 10 seconds; repeat. Floor dirty? Stand and sweep your arms up. Gently lean back and clasp your hands. Repeat three times.
Forever Fix: A back-strengthening exercise will ease the pain. Lie on your stomach with arms out to the front. Lift your upper body, squeezing your lower back. Repeat 10 times, three sets a day. Try a front or back baby carrier for a happier spine.