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!
INGREDIENTS
• 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
DIRECTIONS
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.
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