77 Brant Avenue, Suite 101, Clark, NJ 07066
Cornerstone PT Patients
Not long after our statewide stay-at-home order was issued, I got a message from a patient I had treated in the past. Her husband had a history of back problems, and his back was really bothering him. Their daughter also had some knee pain: She’d gotten off the couch wrong and twisted her knee. They were trying to figure out how to access physical therapy — their pain wasn’t going to go away by itself, not even in a pandemic. Fortunately, we still had options for providing physical therapy: I could talk them through exercises over the phone, we could do a video call, or they could come into our clinic where we had arranged the space to keep people separate from one another and enforce social distancing. WE’LL FIGURE IT OUT TOGETHER
VIP Referral Patient of the Month! AMANDA LIEBERMAN The best compliment we can receive is to have one of our patients refer a friend or family member to our practice. If you refer someone and we are able to take them as a patient, both you and the person who was referred will be entered to Win a $25 gift card! It’s just our way of saying
essential service, and we were proud to be available for them. Some of our patients had scheduled surgery before the pandemic, and they needed to do physical therapy in order to heal and function again. For others we treated, an injury or pain showed up while they were at home. They needed physical therapy to get better and recover. For all the people who needed us, we figured out ways to provide treatment and give peace of mind to those who need physical therapy to feel good again. With being home and sitting a lot more over the last couple of months, it is important to ease into our favorite summer activities. I’ve also seen a lot of people get outside on walks and runs to stay active and mobile. This is a great way to get moving, and with a little stretching and warming up, you can enjoy these activities and remain injury-free. We’re so glad you’re part of our community. Please continue to be safe and stay well, and don’t hesitate to reach out if you have any questions — or even if it’s just to say hello.
I reassured them, “Whatever you need, we’ll figure it out.”
Seeing that message reminded me of how important connection is. Through all of this, seeing your messages asking about exercises you can do at home and how you can access physical therapy have all helped me stay positive and motivated. You are why we do what we do. Over the last couple of months, as we’ve navigated the effects of the pandemic, our mindset has focused on providing whatever our patients need to recover, heal, and get beyond the pain. I guess we’re pretty good at it because we do this every day in our jobs — we help our patients get to the core of the pain, injury, or immobility so they can get back to their lives and the activities they enjoy. We figure it out together. The reality is that people experience pain and injuries, and they need to rehabilitate from surgery even during a pandemic. For these folks, physical therapy is an
Here’s to a healthy month,
Keep Your Brain Young
“The staff at Cornerstone Physical Therapy is great. They are extremely knowledgeable and treat you like family. I experienced a lot of pain standing at work when I first came here and now have zero pain. Thanks for being here for me.” –Eleanor S.
3 Tips for Good Brain Health From Harvard Medical School
As we age, our bodies change, including our mental functions. Cognitive decline is one of the biggest fears of aging, but it’s not inevitable. Though we’re still learning new things about how our brains work, there’s a lot of scientific research that shows how to keep your brain young. If you want to keep your mind sharp throughout your lifetime, then follow this advice from Harvard Medical School.
1. GET A GOOD WORKOUT.
Exercising regularly helps all the muscles and organs in your body, even your brain! A good workout can lower your blood pressure and improve your cholesterol levels, which help your brain and your heart. Harvard Health Publishing, a website of Harvard Medical School, also notes that “animals who exercise regularly increase the number of tiny blood vessels that bring oxygen- rich blood to the region of the brain that is responsible for thought.”
2. PAY ATTENTION TO YOUR MENTAL HEALTH.
Poor mental health can lead to impaired cognitive function. Chronic anxiety, depression, and exhaustion tend to cause low scores on cognitive function tests. But test scores aren’t necessarily a sign of future cognitive decline, and Harvard Health Publishing urges readers to maintain good mental health and get restful sleep, as they are “certainly important goals” for improving cognitive function and overall well-being.
3. STAY CONNECTED.
It’s not enough to focus on yourself. In order to maintain your long-term cognitive health, you should also focus on your connections with other people. According to Harvard Health Publishing, “Strong social ties have been associated with a lower risk of dementia, as well as lower blood pressure and longer life expectancy.” Make new friends, stay in touch with family members, and maintain positive relationships in your life. They say an ounce of prevention is worth a pound of cure. This is certainly true when it comes to your brain health. Do what you can today to protect your mental functions tomorrow.
“The experience at Cornerstone Physical Therapy was great with the entire staff. I would recommend anyone who needs physical therapy to come here.”
– Paul S.
HOW TO COMBAT THE PAINFUL SIDE EFFECTS OF SITTING As David mentioned on the cover, many of us have been sitting a lot more — and moving less — over the last couple of months. For anyone with a desk job sitting for a large portion of our day, it’s all too easy to forget to sit up straight despite what our elders reminded us to do when we were little. This lack of mobility combined with poor posture can lead to neck, back, and shoulder pain, but you’re not doomed to experience this forever. Instead, make good posture a daily habit by making small changes that strengthen your muscles and reduce, even prevent, pain. TEACH YOUR BODY PROPER POSTURE Because our muscles get used to bad habits, properly sitting, standing, and lifting all take conscious effort. We need to make it a daily habit to strengthen our muscles and teach our bodies how to do it regularly. If you find yourself slouching when you sit, start with these two shifts daily to improve your posture and alleviate pain: First, pull your shoulders back. Two, keep your ears directly above your shoulders. Keep a sticky note by your desk to remind yourself of these two things. If you consistently practice these two postures, you’ll be surprised by how much pressure they can take off of your neck and how much better you’ll feel.
place it under your chin. Gently push your chin against your fist, enough that you engage your neck muscles. Hold this pose for 10–15 seconds and repeat it up to eight times a day. INCORPORATE THESE HABITS INTO YOUR DAILY ROUTINE TO IMPROVE YOUR POSTURE AND REDUCE PAIN. When you’re looking for more exercises to strengthen your body and alleviate pain, turn to Cornerstone Physical Therapy. The techniques used in our physical therapy practice range from sports training to musculoskeletal injury management and treatment. Give us a call so we can help you get and stay healthy, whatever your starting point may be.
TRY THE THINKER’S POSE FOR NECK AND SHOULDER PAIN
For anyone experiencing neck and shoulder pain, this pose is a must. Start by looking straight ahead with your chin slightly tucked. Make a fist with one hand and
WATERMELON AND TOMATO SALADWITH TURMERIC OIL
This light summer salad is packed with flavor and color!
• 1/4 cup virgin coconut oil • 1 tsp peppercorns, coarsely crushed • 1 tsp coriander seeds, coarsely crushed • 1/2 tsp cumin seeds • 1/2 tsp ground turmeric • 4 cups seedless watermelon, diced into 1/2-inch pieces
• 2 medium heirloom tomatoes, diced into 1/2-inch pieces • 8 oz mild feta, diced into 1/2-inch pieces • Flaked sea salt
1. In a small saucepan, heat coconut oil, peppercorns, coriander seeds, cumin seeds, and turmeric for about 3 minutes or until fragrant. Let cool slightly but do not let coconut oil solidify.
2. In a large bowl, place diced watermelon, tomatoes, and feta. Drizzle with oil mixture and finish with a dash or two of salt.
77 Brant Avenue, Suite 101 Clark, NJ 07066
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INSIDE This Issue
How We Help Our Patients Heal and Recover
Harvard’s Tips to Keep Your Brain Young
Combat the Painful Side Effects of Sitting
Watermelon and Tomato Salad With Turmeric Oil
Botanical Gardens in the US
OUR NATION’S BOTANICAL GARDENS Living Museums
CHICAGO BOTANIC GARDEN
In 1842, the Wilkes Expedition returned from its trek across the Pacific Ocean on behalf of the United States government, having visited parts of Portugal, Brazil, Antarctica, and Fiji. Among the specimens the explorers brought back from their travels were collections of plants gathered from around the world — just what the young nation needed to start its very first botanical garden. George Washington, Thomas Jefferson, and John Adams had a shared dream of creating a national botanical garden, but the idea didn’t really get off the ground until the Wilkes Expedition brought back the garden’s first plants. The United States Botanic Garden (USBG) was established in Washington D.C., and four of the plants on display there today are part of the original collection brought back from the expedition. Since it’s not always possible to go on vacation and visit far-off gardens, many botanical gardens around the world have started bringing the flora right to you with virtual tours. In addition to the USBG, which offers virtual tours at USBG. gov/take-virtual-tour, check out these other gardens that allow you to explore without having to leave your home.
In the spring, the Chicago Botanic Garden staff invited virtual visitors to join them for a nature moment. Garden staff shared images from around the 17 gardens kept there. The Chicago Botanic Garden continues to wow with virtual tours that, thanks to Google’s technology, make you feel as if you’re really there. Start your tour at ChicagoBotanic.org. WADDESDON MANOR AND GARDENS This historic site across the pond in England gives visitors detailed virtual views of the Waddesdon Manor and its stunning gardens. Each day at Waddesdon Gardens, the staff designates a specific area as a “Silent Space,” where visitors can go to disconnect and find peace. The Gardens also created a special message for their virtual visitors that we can all take to heart: “We encourage you to find a space in your garden or in your home that feels peaceful and designate a time each day to enjoy a quiet moment of reflection.” To see this historic site for yourself, visit Waddesdon.org.uk.
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