HAPPY DECEMBER 2020 HOLIDAYS!
INSIDE
01 KEY FEATURE: BRIGHTEN PRESERVE YOUR LIGHT YOUR HOLIDAY SPIRIT THIS YEAR WITH A LITTLE BIT OF SELF-CARE 04 STAFF SPOTLIGHT 05 PATIENT SPOTLIGHT 07 SEASONAL TIPS: FROM OUR FAMILY TO YOURS 09 EXERCISES OF THE MONTH: MAKE YOUR HEALTH A PRIORITY 11 HEALTHY HOLIDAY RECIPE 12 CLINIC NEWS 13 WE’D LOVE TO HEAR FROM YOU
Brighten your holiday spirit this OVER 70 year with a little bit of self-care. LOCATIONS NEAR YOU 2020 brought a wave of unprecedented challenges. From pandemic panic to quarantine blues, this year has placed a heavy burden on many REQUEST AN APPOINTMENT people. On December 21, the Winter Solstice, we’ll have the shortest day (and the longest night) of the year, with many cold, dark months ahead. Add in the stress of the holiday season, and you might start to think that this truly isn’t the “season to be jolly.” Many people are trying to maintain holiday traditions despite COVID-19—working to virtually bring family together, give gifts, and prepare beautiful meals. But trying to juggle all of this in a new remote environment is a struggle, and leaves little room to appreciate the true meaning of the Season of Light. (KEY FEATURE CONTINUED ON PAGE 2) BAY STATE PHYSICAL THERAPY 2 DECEMBER 2020
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KEY FEATURE Brighten your holiday spirit this year with a little bit of self-care. (KEY FEATURE CONTINUED FROM PAGE 1)
SELF-CARE: A SIMPLE WAY RE-KINDLE YOUR These workouts can increase your heart rate during “INNER LIGHT” exercise due to gravity because your muscles work a Much like most of the natural world, this can also be a little bit harder to overcome the resistance of being time to “hibernate,” hunker down, and invest in much pulled down your staircase. needed self-care and renewal. Experts agree that taking the time to understand holiday stressors and investing in RESTORATIVE YOGA POSES your physical wellbeing goes a long way towards positively Restorative Yoga is a simple, relaxing way to help shifting how we experience the holidays. manage the stress of the holidays. By activating the Here are a few tips to help you have a grounded, enjoyable parasympathetic or relaxation response, yoga helps holiday season this year. balance the whole nervous system and sets the body up for deep healing, repair, and growth. MOVE IT, MOVE IT! A few examples of Restorative Yoga poses are: Exercise of any kind is a great stress reliever. Getting your body in motion helps oxygenate your muscles, integrates your mind and body, and generates a quick hit of endorphins which will boost your mood and clear your head so you’re ready to take on the rest of the day.
TAKE A WALK Give yourself the gift of a walk every day this holiday season. Not only does it improve your circulation and strengthen muscles, but it lightens your mood. Psychologists have found that a 10-minute walk may be as good as a 45-minute workout when it comes to RESTORATIVE CHILD’S POSE relieving the symptoms of stress and anxiety.
DANCE! Throw on your favorite music and have a quick lunchtime dance party! Have kids in the house? Let them join! Getting up and away from your desk to dance (even for 5 minutes) will get your blood flowing and loosen the stiff muscles from long hours in front of a computer.
USE THE STAIRS Yoga Block Work with what you’ve got at home! Use the stairs in your house or apartment building to get your exercise RESTORATIVE HEART BENCH in for the day without having to go to the gym.
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(KEY FEATURE CONTINUED FROM PAGE 2)
A yoga block was used for the Psoas Release and Heart Bench. You can swap this out for stacked pillows, a rolled/folded blanket, or a pile of books (if they are sturdy!) Yoga Block
Check out more yoga poses to do at home in our “exercises of the month” section of this newsletter. RESTORATIVE PSOAS RELEASE
MEDITATION & MINDFULNESS Exercise isn’t the only way to deal with the hectic holidays. Boost your mood with simple daily meditation techniques to center yourself, relax, and relieve stress. Practicing mindfulness has been attributed to stress reduction, enhanced focus, and reduced anxiety.
DOWNLOAD AN APP There are several great apps you can download to engage in a virtual guided meditation to focus your attention and clear your mind. A few examples include: • Waking Up • Insight Timer • Headspace
VISIT YOUR FAVORITE PHYSICAL THERAPIST It’s been proven that stress is a significant contributor to physical pain. The frantic schedule and external pressures of the holidays may cause muscle tightening, joint inflammation, or other musculoskeletal pain symptoms.
SCHEDULE A PHYSICAL THERAPY EVALUATION
Be aware of muscle and joint pain if they start to flare up over the holidays andschedule an evaluation with your physical therapist. These can even be done via a virtual telehealth appointment. Your physical therapist can take a holistic view of your medical history, your physical limitations, and your goals to create a truly personalized path towards better health and a pain-free holiday season.
But it all starts with self-awareness and self-care! The world has faced a lot of darkness in 2020, but with a little bit of self-reflection and care, you can learn to let the light back in for sustainable wellness. BAY STATE PHYSICAL THERAPY 4 DECEMBER 2020
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STAFF SPOTLIGHTS
Laura Pempkowski, PT, DPT of BSPT Saugus
“I usually get the winter blues when the lack of sun and chilly weather set in. When the sun goes down, I root into the couch and my mental motivation lurches to a halt. This year is extra challenging. COVID-life limits social interactions, the Farmer’s Almanac is calling for a deep chill, and I started as the clinical manager at the new Bay State office in Saugus! To stay fit (both physically and mentally), I’m leaning into the things that make me feel balanced, minimize stress, and maximize happiness.
While we lose literal light with the change of seasons, I found some uplifting inspiration from my barre and yoga classes. We say “namaste,” which yogis have embraced to mean “the light in me honors and respects the light in you.” I’m respecting myself by being mindful of what my body and mind need. I signed up for virtual studio classes to make sure I regularly exercise— even booking classes at 7:30 p.m. so I don’t quit moving too early in the day. I want to send Christmas cards, but I might forgive myself if I just text loved ones, so I don’t feel overwhelmed trying to make the perfect cards. I also gifted myself a really nice pair of socks, so I can’t use the “I’m cold” excuse to not keep my momentum.
It can be hard to prioritize yourself when you feel the weight of holiday obligations piling up. But as I tell my patients, you are worth it. Physical wellness influences our thoughts, feelings, and emotions (and vice versa). If you want to enjoy the holiday season, gift yourself the love, care, and effort that you extend towards others. Bodily pains, trouble sleeping, or heavy-heartedness can be signs you need to attend to your wellness.
Physical therapists are a great resource for jump-starting your wellness needs. PTs understand how all of life’s stressors impact the ability to heal and stay healthy. We work with you to break down the barriers inhibiting your from achieving your goals—physical or otherwise. You only have one body, so keep it healthy and keep it happy.” BAY STATE PHYSICAL THERAPY 5 DECEMBER 2020
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PATIENT SPOTLIGHT
Lorrie G., Patient of BSPT Carver
“When I had my left hip replaced in the winter of 2011, I just picked a random physical therapist. After two appointments with them, I felt it was a waste of time and didn’t return. I lived with minimal range of motion and ignored the advice of my orthopedic surgeon to continue with PT. In the spring of 2017, I started asking around for a good physical therapist, as I was now preparing for right hip replacement surgery. A personal trainer at The Weymouth Club referred me to Dave Clarke at Bay State Physical Therapy.
When it was time to start PT, I wasn’t really interested and still had the “waste of time” attitude. But by the time I left my first visit, Dave had changed my mindset! Dave was able to tell right away that I had not done PT on my left side, so I received a prescription from my orthopedic to be treated for both sides.
At the end of 2019, I was having pain in my left shoulder. This pain was determined to be a pretty much everything that ended in “itis” or “osis” (in other words, a lot on inflammation!). I once again sought Pictured here is Dave Clarke, PT, DPT, working out Dave, who had moved to the Norwell office. We with Lorrie on strengthening her shoulder. started PT on my left shoulder in January, and we were making progress! Then, COVID-19 hit. It took quite a bit off effort on Dave’s part to convince me PT on my right shoulder, I called Bay State PT in that telehealth was a great option, and I would greatly Norwell to schedule my quality time with Dave, benefit from it. During this time, as my left shoulder only to learn that he had taken over the Carver got better, my right shoulder began acting up and was facility—a 19-mile drive from my home, which was getting worse every day. I was very aggravated and a bit further than anticipated! Although I had many not always pleasant to others, but Dave never gave up other options within the Bay State PT circle, I felt on me! With quite a bit of effort and encouragement that I had to choose what was best for me. So, I filled from Dave, I came into the office so he could see what up the gas tank, and off to Carver I went. When we was going on. had previously halted PT, we were working together mostly via telehealth. Although that worked well, Fast forward, we postponed my PT sessions while I given the circumstances of my surgery, I knew I’d underwent rotator cuff surgery and recovery on my get the most out of my sessions by going to PT in right shoulder. During this time, Dave reached out person. As soon as I walked in, I was comfortable to me to see how things were going. Then, in early transitioning from telehealth to in-person care. September, when it was time to start post-surgery (PATIENT SPOTLIGHT CONTINUED ON PAGE 6) BAY STATE PHYSICAL THERAPY 6 DECEMBER 2020
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Pictured here is Emily Soeder, PT, DPT, with Lorrie.
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I will admit, I still require encouragement to go to PT twice a week, and Dave seems to find a way around Sticking to my PT schedule most of my excuses. However, once I get there, it’s and listening to their 100% worth it, and once I leave, I always feel better “ both physically and mentally. recommendations for my at- home routine helps to keep me Dave is well established both personally and professionally, and has great compassion for his in-line and protects me from patients and his practice. Although his schedule recurring or additional injuries... tends to fill up fast, he goes out of his way to accommodate mine, and when all else fails, I call it makes a world of difference! Jeannie(the clinic’s PCC) who’s always willing to try to accommodate me. ” Here’s the best part of my Bay State PT experience— get out of going to PT from time to time, (Dave knows Emily Soeder, PT, DPT joined our Bay State PT Carver all my tricks so it really doesn’t work anymore), family! I met Emily back when she was interning sticking to my PT schedule and listening to their during my treatment at Bay State in Weymouth! Emily recommendations for my at-home routine helps was excellent at keeping me engaged in my PT when to keep me in-line and protects me from recurring Dave was unavailable. She’s the perfect fit for my PT, or additional injuries. Although PT can sometimes and I’m so happy she’s here at Bay State Carver. Now seem to be time consuming (and maybe even a I can book between Dave and Emily, which makes it little boring) it really isn’t. Whether you like it or not, even more exciting! you need it, and it makes a world of difference! I’ve learned that once you find the right fit, it all falls into I’m an avid runner, a barre instructor, a spin instructor, place. And at the end of the day, your recovery and a wife, a mother, and a grandmother—so I’m always continued health is worth a couple of hours a week.” on the go and sometimes doing physical things that I probably shouldn’t be doing. Although I still try to - Lorrie G. BAY STATE PHYSICAL THERAPY 7 DECEMBER 2020
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SEASONAL TIPS From Our Family to Yours In need of gift ideas for the holidays? We’ve got you covered. Here are five of our top gift suggestions for you or your loved ones this holiday season!
1. FREE SCREENING
The gift that keeps on giving—a free 20-minute injury screening from your favorite local physical therapy clinic! The health and safety of you and your loved ones is our number one priority, so we encourage you to have them sign up for a free screening to address all their work-from-home and remote-learning aches and pains, and to prevent more significant issues in the future. Now’s the time for your loved ones to put their focus on their health and wellness! Have your friends, family members, or even someone in your community call to schedule their free screening, so they can begin to work more comfortably from home, resolve their aches and pains, and be ready for a pain- free, movement-filled end of the year! Call 866-296-2778 to set up a free screening at the closest clinic, or schedule here.
2. STORE APPAREL
Looking for a stylish gift that can be used more than once? Check out our apparel store to purchase clothing items fit for any season. All store items now have our updated logo! Your information is guaranteed safe and secure on our website. All major credit and debit cards are accepted, as well as PayPal.
Bay State Men’s Heather Vest Bay State UA Women’s Locker Quarter Zip
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(SEASONAL TIPS CONTINUED FROM PAGE 7) 3. HOME EXERCISE PROGRAM (HEP) STORE ITEMS
Home is where the heart is—and it’s also where any of our home exercise program (HEP) store items can be used! As you know, the clinic isn’t the only place to heal or practice preventive exercises, and you don’t need heavy, expensive equipment to stay on track. The multipurpose HEP items will show your loved ones how much you care about their health and wellbeing. We encourage your recipients to schedule a free screening before using any of the items in stock, so our physical therapist can demonstrate useful exercises and explain proper methods of use, if necessary. Click here to purchase from HEP items!
AmazonBasics TPE Resistance Band – OPTP Original McKenzie Lumbar Band1500mm, – 1500mm, 3-Piece 3-PieceSet Set Roll, Firm
4. REFER A FRIEND
Referring your family or friends to your go-to physical therapist is one way of sharing the love without breaking the bank. Plus, who doesn’t love an insider tip from the experts? You can use this link to refer a friend, or simply tell your friend to call the clinic of your favorite physical therapist. We appreciate the trust you place in us to take care of your loved ones, and we truly appreciate your positive referrals!
5. PEACE OF MIND
It can be difficult to watch a loved one struggle to find a balance between mental, physical, and emotional health during the holidays. Sometimes, reminding someone that they deserve to take care of themselves can be the greatest gift of all. Our physical bodies function best when we eat right, hydrate properly, move often, and recuperate through restful sleep. Ignoring these actions can severely jeopardize wellbeing. This year, take the time to help a friend attend to their wellbeing before the stress of the holidays becomes overwhelming. Encourage your loved ones to be patient but persistent with the work they put into self-care, and remind them to seek help when necessary. You may even want to share the beneficial strategies you’ve learned through physical therapy that have helped you rekindle your inner light when times were tough. By taking the time to address these areas of health, you’ll be able to give your loved ones the wonderful gift of peace. BAY STATE PHYSICAL THERAPY 9 DECEMBER 2020
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EXERCISES OF THE MONTH: MAKE YOUR HEALTH A PRIORITY
By: Emily Soeder, PT, DPT of BSPT Carver For many, today’s world consists of working from home, sitting in Zoom meetings, and spending copious amounts of time hovering over a keyboard—which can greatly affect your posture and lead to a what we like to call the “hunch and crunch.” In these positions, the muscles of the anterior chain of the body become shortened and tight, while the muscles of the posterior chain become weak and elongated. To combat the negative effects of poor posture, we’ve compiled a list of poses that include what we yogis refer to as “heart openers.” They open and stretch the anterior chain, while simultaneously engaging the posterior chain. Aside from the physical benefits, performing these poses may help address the mental hunch and crunch that plague many of us as we try to navigate the new normal. So, enjoy the poses as often as you care to, open your heart, and take care of your light. Namaste.
Follow the yoga poses below to reduce tension, create body awareness, and positively impact your mental health. We recommend doing these exercises in a safe and comfortable setting. Check with your physical therapist if you have any questions or concerns when performing these exercises.
SUKHASANA (SEATED PRAYER HANDS)
1. Begin seated in a comfortable position on the ground or on your yoga mat. 2. Cross the legs so the knees stack over the feet. 3. Sit directly on top of the sitting bones, so that the bowl of the pelvis is upright, neither spilling forward nor backwards. 4. Press down firmly with the sitting bones to elongate the spine, lifting and opening the chest. 5. Bring hands together in front of the heart, palms pressing together. 6. Once you’re comfortable in this position, engage the shoulder blades by pulling them together and back, further opening the chest. 7. Maintain this heart-opening position for 10 deep inhales and exhales.
SAVASANA (CORPSE POSE)
1. Use a towel or light blanket and roll it vertically so you have a long roll. You can also use a foam roller if available. 2. Sit comfortably on the ground and place the long rolled towel at the base of the tailbone so it’s perpendicular to the pelvis, but parallel to the spine if you were to lay down.
3. Lay down over the towel so it supports the spine from the base all the way to the top of the head, passing between the shoulder blades. 4. Let the arms fall out wide to each side (your body should form the shape of a “T”), feeling a stretch across the front of the chest. 5. Maintain this heart-opening position for 10 deep inhales and exhales.
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VIPARITA KARANI (LEGS-UP-THE-WALL POSE)
1. Start seated sideways on the ground next to a wall with legs long, about 5 to 6 inches away from the wall. 2. Exhale and with one smooth movement, swing your legs up onto the wall, with your shoulders and head lightly down onto the floor. 3. If keeping the legs straight in this position is too aggressive of a stretch, bend the knees slightly and straighten bit by bit according to your comfort level. 4. The pelvis should remain in a neutral position, with no excess arch in the lower back, and the core should remain engaged. 5. Maintain this position for 10 deep inhales and exhales.
USTRASANA (CAMEL POSE)
1. Begin kneeling on the ground with the thighs perpendicular to the floor, and the knees and feet hip-distance apart. 2. The pelvis should remain neutral, neither spilling forward nor spilling back, and stacked directly over the knees. 3. Root down from the top of the feet to the knees, inhale to lift the chest, then create Savasana arms (palms facing forward) with the next exhale. 4. Keeping the pelvis over the knees, take the hands to the heels. 5. Press the shoulder blades forward and up, and continue to lift the chest. 6. Finally, drop the head and let it hang free. 7. Maintain this heart-opening position for 10 deep inhales and exhales.
MARJARYASANA-BITILASANA (CAT-COW FLOW)
1. Begin in a tabletop position with both hands and knees on the ground. 2. The knees should be aligned directly below the hips, and the hands should be aligned directly under the shoulders. 3. The spine should begin in a neutral position; with an inhale, drop the belly toward the ground beneath you, achieving an upward curve in the spine (this is the cow portion of the flow). 4. With the next exhale, move back up through a neutral spine position and into an arched position, allowing the spine to curve downward (picture a black cat on Halloween). 5. Continue to cycle through these movements with your natural breath; cow pose on the inhale, cat pose on the exhale. 6. Maintain this flow for 10 inhales and exhales. BAY STATE PHYSICAL THERAPY 11 DECEMBER 2020
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Healthy Holiday Recipe
Cozy up this season with a soup that is packed with vegetables and spices.
Boost Your Immunity with This Healthy & Hearty Vegan Bean Soup
INGREDIENTS
• 1/4 cup extra virgin olive oil • 2 tbs ginger, finely grated • 1.5 L (6 cups) vegetable broth • 1 red onion, diced • 4 cups lima beans (cooked or • 1 small bunch of Tuscan kale, • 4 garlic cloves, minced canned) roughly chopped • 2 medium carrots, diced • 1 tsp turmeric powder • Salt & pepper to taste
DIRECTIONS
In a large saucepan, heat the oil and onion on medium heat until onion has slightly browned. Add in garlic and cook for another 1-2 minutes, followed by carrots, ginger, beans, and turmeric cooking for a further 5-7 minutes. Once the ingredients are well combined, pour in the vegetable broth. Bring to a boil and simmer for 10 minutes. Add in kale and season to taste. Once the kale softens a little, the soup is ready. BAY STATE PHYSICAL THERAPY 12 DECEMBER 2020
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Clinic News
We are excited to start the year 2021 off with our new dual clinic in Fall River, MA!
We will be posting announcements and sharing more about our providers at this location over the course of this month on our social media pages.
We are excited to announce the opening of our Saugus clinic at 600 Broadway, Saugus, MA early this month.
Schedule an appointment with Laura (this month’s staff spotlight) here or call 781-746-6013.
We’re always looking to provide physical therapy care that’s convenient for you and your loved ones.
Stay tuned for new clinic announcements and updates by following our Facebook and Instagram pages!
We want to give back to our communities this holiday season!
Our clinics are participating in food drives, toy drives, and other holiday collections. Call your closest clinic to learn more about how you can get involved! REMINDER BAY STATE PHYSICAL THERAPY 13 DECEMBER 2020
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We’d Love to Hear from You!
Would you like to be featured in one of our patient spotlights?
If you’re interested, send a write-up of your experience, including your full name and clinic location to [email protected]. One of our favorite things to do here at Bay State Physical Therapy is read about your personal experiences and successes. Even if you’re not interested in being featured in one of our newsletters, we’d still love to hear from you! Your triumphs in PT are the reason we come to work every day.
Have something you’d like to learn more about in an upcoming newsletter?
Please email [email protected] to share!
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KEEPING YOU SAFE
BEFORE YOU ARRIVE CHECK-IN IN-SESSION
Prescreening phone call prior Patients will wait outside of clinic until Staff clean surfaces prior to to appointment appointment time each patient session
All patients will receive All patients wear masks when entering Patients & staff wash hands appointment & safety reminder the office & throughout session prior to each session
Patients will have temperature checked Limited number of patients in Patients requested to attend and asked screening questions clinic at one time session alone Contactless payment options offered
PREPARATION All employees trained in All employees are screened upon arrival All staff wear All staff wash/sanitize hands & SAFEGUARDS COVID health precautions and are prohibited from working if unsafe masks at all times between client interactions
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