Cornerstone PT - April 2018


Gardening season is in full swing, and we thought it would be the perfect opportunity to discuss safe practices while tending to your plants . Maintaining a garden is a great activity for people of all ages, but as you grow older, an afternoon among the plants can lead to days of pain. Gardening requires a lot of bending, which can cause back pain if you don’t take the right precautions. Avoiding back strain while in your garden begins before you even get your hands in the dirt. Stretching to warm up your back muscles will make you a lot less stiff. An easy stretch is to lie on your back and bring both knees to your chest while lifting your head forward. A brisk walk of about five minutes can also help your body adjust to the stress of gardening. Once you’re in the weeds, so to speak, it’s important to practice proper technique. Try to avoid bending at the waist while lifting, as it puts undue strain on your lower back. Instead, bend at the knees while

maintaining good posture. And be careful not to overexert yourself. Pots and bags of soil are heavy. Toughing it out in the moment will only lead to pain later on. Take a break to stand and stretch at the first signs of strain to help limit any lingering aches. If you do tend to suffer from back pain, you can use tools designed to ease the stress you put on your body. Cushioned knee pads allow you stay comfortable and supported, and long-handled tools can allow you to garden without having to kneel or bend down excessively. A heavy-duty kneeler will allow you to leverage arm muscles when getting up, reducing the impact on your lower back and legs. Nobody should have to give up their favorite hobby because of pain or the fear of injury. As long as you’re prepared and use proper technique, you can enjoy gardening for many springs to come.



This simple, delicious recipe only takes 20 minutes from start to finish. It’s also a great way to encourage kids to eat their broccoli. The next time you make pasta, leave the canned sauce in the pantry and make this instead!


• 2 cloves garlic, chopped • 1/2 teaspoon crushed red pepper • Salt • Parmesan cheese

• 3/4 pounds pasta (shells or orecchiette) • 2 cups broccoli florets • 3 tablespoons olive oil • 1 pound ground turkey


of salt. Cook while breaking up meat with a wooden spoon for 3–5 minutes. 3. Combine turkey with pasta and broccoli mixture, adding the remaining olive oil as you stir. Serve in bowls topped with Parmesan cheese.

1. Cook the pasta according to package directions. Add broccoli when pasta is 1 minute from done. Drain both and return to pot. 2. Heat 1 tablespoon olive oil in a skillet

over medium-high heat. Add the turkey, garlic, crushed red pepper, and a pinch

Recipe inspired by

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