Fern Physical Therapy, PLLC

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Delmar, NY
Fern Physical Therapy, PLLC

Cash Pay Physical Therapy - quality over quantity. No hassle of dealing with insurance companies demands of paperwork, treatment areas, or time limits.

08/27/2025

💧 My hydration lineup:

* Water with electrolytes + trace minerals – these support fluid balance, muscle firing, and recovery by replacing what we lose through sweat and daily activity. They help reduce cramping, improve joint lubrication, and allow muscles (including the pelvic floor) to contract and relax efficiently.

* Protein drink – protein is critical for repairing and building muscle tissue. Whether you’re rehabbing from an injury, lifting heavy, or recovering postpartum, protein supports strength, tissue resiliency, and orthopedic healing.

* Adrenal drink (coconut water, collagen, bumble root powder) – coconut water adds natural electrolytes for rehydration, collagen supports connective tissue health (tendons, ligaments, fascia), and the bumble root powder adds adaptogens + micronutrients that can help with stress management and energy. Together, these help support both systemic recovery and musculoskeletal integrity.

* And of course—my daily cup of tea, sipped from a handmade mug by Kossack Art. There’s something grounding about starting the day with a locally crafted piece in hand—it reminds me to slow down, connect, and savor the ritual.

Being part of the Unconventional Collaborative .collaborative has been a game-changer. It’s a mastermind group of coaches and practitioners who push each other to keep learning, share new approaches, and elevate the way we support clients and patients—both in pelvic health and in orthopedics.

✨ Important note: This specific hydration + nutrition setup was prescribed to me by a registered dietitian . As a physical therapist, I don’t give individualized nutrition prescriptions. If you’re curious about these kinds of strategies, please connect with a qualified dietitian to tailor it for you.

Hydration isn’t just about water—it’s about giving your body the tools it needs for strong movement, healthy tissue, and resilient performance.

08/26/2025

💧 Did you know hydration plays a direct role in your pelvic floor, digestion, and performance?
Here’s what most people don’t realize ⬇️ 👉 Dehydration can cause constipation → which strains your pelvic floor → which can make leaking worse. 👉 Cutting back on fluids to avoid leaks only makes constipation worse. 👉 Athletes lose power, endurance, and recovery when even a little dehydrated. 👉 Lactating individuals need extra hydration to support energy, milk supply, and recovery. 👉 And drinking too much water can flush out electrolytes, leading to fatigue, cramps, and urgency.
Hydration is about balance—not just more water.
Save this post as your reminder to drink smarter, not just more. ✨

08/20/2025

☕️🌿 Fern Coffee Walk & Talk – Friday, Sept 19!

Stroll, sip, and connect with other parents and caregivers at (20 Hallwood Dr, Delmar). Kid-friendly pace—carriers, strollers, scooters, or just little feet running wild!

Schedule:
🛤 12 PM – Gentle walk along the rail trail
☕ 1 PM – Coffee, pastries, and casual conversation
👶 Baby and kid friendly
🫶 All parents and caregivers with or without your kiddo

No RSVP, no agendas—just fresh air, good company, and connection. Late? Text 518.879.6403 or meet us on the trail behind .pt

💚 Come as you are!

08/19/2025

Let’s bust some pelvic floor myths! 😳

You don’t need to squeeze on every lift, avoid heavy weights, or quit your favorite workouts. That’s outdated advice. Your pelvic floor is strongest when it works naturally with your breath, trunk, and movement—not forced constantly.

Strong + safe > scared + tense 💪

What’s the weirdest pelvic floor advice you’ve gotten? Comment below ⬇️

07/15/2025

☕️🌿 Fern Coffee Walk & Talk is back!
Join us Friday, August 8 from 12–2 PM at for another casual walk followed by conversation and community. (20 Hallwood Drive, Delmar)

We’ll stroll (at a kid-friendly pace!) with little ones in carriers, strollers, on scooters—or just running wild—then settle in at Brewtus for connection and support around all things parenthood, feeding, and movement.

No RSVP needed. Come as you are—sweaty, tired, curious, caffeinated. Brewtus continues to be incredibly welcoming of our lively crew of parents and littles, whether we’re seated, sprawled, or on the floor.

No agendas, no business talk—just fresh air, good company, and a chance to connect.

Here’s what to expect:
🛤 12 PM – We’ll meet at Brewtus and take a gentle walk along the rail trail—easygoing and stroller- or carrier-friendly.
☕ 1 PM – Back to Brewtus for coffee, pastries, and casual conversation.
👶 I’ll bring along a few baby carriers if anyone wants to try babywearing—no pressure, just fun!
🫶 Parents, caregivers, neighbors, friends—all are welcome, with or without little ones.
♿ Not up for walking? No problem—come hang out at Brewtus around 1!

Running late? Text or call 518.879.6403 or hop on the rail trail behind .pt and take a right—you’ll find us.

Come as you are. Let’s walk, sip, and enjoy good company. 💚

Looking forward to walking and talking with you! 💚

07/14/2025

If you’re constantly feeling tight—especially in places like your neck, hips, jaw, or pelvic floor—but stretching never seems to help… this post is for you. 👇

When joints and ligaments aren’t providing enough stability (hello hypermobility, pregnancy, EDS), your muscles pick up the slack. They tense up—even at rest—not because they want to, but because they have to.

This guarding becomes a reflex. It’s your body’s best attempt at protecting you from unsafe movement.

Here’s the kicker: 🛑 Stretching those tense muscles without first giving them support can actually make things worse. 🌀 It removes your body’s last line of defense and feeds into a cycle of more instability, more guarding, and more tension.
Instead, focus on: ✨ Calming the nervous system 💪 Strengthening your deep stabilizers 🤍 Listening to what your body is trying to say
Tightness isn’t the enemy. It’s a signal. Let’s stop fighting it—and start supporting it.

07/11/2025

🌞 It was a hot one today, but we did it! Almost 2 miles with babies on fronts, backs, in strollers, and even a few kiddos cruising on scooters. 💪👶🛴

After the walk, we met with Becky from to chat all things feeding — always such a wealth of knowledge and support. 💛

And of course, came through with the most refreshing drinks and their always-welcoming vibe. They just welcome us as we are, even when that means 25 parents and their kiddos spreading out on the floor. ☕🧸

These Walk & Talks are about movement, connection, and showing up for each other — sweaty, tired, and totally worth it. 🌿👣✨

07/09/2025

🌿 Exciting News from Fern Physical Therapy! 🌿
We’re now offering Telehealth physical therapy sessions so you can get expert care—no matter where you are!
✨ Heather is available to treat New York State residents, ✨ Katy can treat both New York State and Vermont residents.
While we recommend evaluations be done in person when possible, follow-up sessions can absolutely be conducted via Telehealth for your convenience.
💚 If you’re local, we do encourage you to come into the clinic—because there’s truly nothing better than hands-on, in-person care, and we believe that’s the gold standard.
But we also believe that everyone deserves expert, compassionate care, and distance should never be a barrier to getting the help you need.
📅 Book a Telehealth session by reaching out to us directly or visiting our website to schedule online!
Let’s meet you where you are—literally. 

06/25/2025

☕🌿 Fern Coffee Walk & Talk – July Edition 🌿☕

Let’s take a midday breather together. Join us for our next Coffee Walk & Talk on Friday, July 11th from 12–2 PM at (20 Hallwood Drive, Delmar).

No agendas, no business talk—just fresh air, good company, and a chance to connect.

Here’s what to expect:
🛤 12 PM – We’ll meet at Brewtus and take a gentle walk along the rail trail—easygoing and stroller- or carrier-friendly.
☕ 1 PM – Back to Brewtus for coffee, pastries, and casual conversation.
👶 I’ll bring along a few baby carriers if anyone wants to try babywearing—no pressure, just fun!
🫶 Parents, caregivers, neighbors, friends—all are welcome, with or without little ones.
♿ Not up for walking? No problem—come hang out at Brewtus around 1!

Running late? Text or call 518.879.6403 or hop on the rail trail behind .pt and take a right—you’ll find us.

Come as you are. Let’s walk, sip, and enjoy good company. 💚

06/23/2025

Knees caving in? Arch dropping? Hip pinching? It’s all connected.

Let’s talk about one of the most common — and most overlooked — movement patterns we see in the clinic: lower extremity internal rotation collapse.

Here’s what’s happening:
🔁 The femur and tibia rotate inward, twisting forcefully at the knee
🦶 The foot collapses, looking like a “flat arch”
⚠️ The hip crashes inward, jamming the joint, causing impingement, and eventually—yes—labral tears

This isn’t just about “weak glutes.” It’s often due to a lack of control and coordination from deep stabilizers, especially the obturator internus — a tiny but mighty muscle sitting at the crossroads of hip stability and pelvic floor support.

🧠 This muscle is a major driver of the pelvic floor — helping to balance pressure and stability during walking, lifting, even breathing. When it’s not firing well, we see ripple effects across the hip, pelvic floor, and even the low back.

🙅‍♀️ Clamshells and pigeon pose aren’t going to cut it.
We need:
✔️ Intentional rotation & anti-rotation work
✔️ Femur moving on pelvis AND pelvis moving on femur
✔️ Skilled cueing and eyes-on guidance — this can’t be a “set it and forget it” rehab plan.

🦴 Because guess what?
👉 The pelvic floor is orthopedic.
It doesn’t function in isolation. It lives in a dynamic, load-sharing system — and understanding this makes all the difference in how we recover from pain and restore function.

Want to know if your knee or hip pain is actually pelvic floor-related? Let’s dig deeper 💬👇

06/19/2025

🌿 Nervous System Care Is Health Care 🌿
Healing isn’t just about exercises—it’s about creating an environment where your nervous system feels safe enough to let go of tension, pain, and protective patterns.

That might look like:
☕ a slow sip of tea
🌸 fresh flowers in view
🪑 sitting upright, supported, and grounded

At Fern, we believe in small moments with big impact. Nervous system regulation is a pillar of recovery—because when your body feels safe, it can finally heal.

06/13/2025

☕🌿 Fern Coffee Walk & Talk at Brewtus Roasting 🌿☕

What do you get when you mix delicious coffee, a handful of moms, curious toddlers, and a cozy café?
A whole lot of laughter, connection, and real conversation.

We chatted about nursing, sleep (or the total lack of it 😅), traveling with little ones, and babywearing wins and struggles—all while our kids made their own fun (and one very kind gentleman kept getting up to gently wrangle the toddlers before they made a break for the door 😂).

And before that? We soaked up the sunshine on a beautiful walk—finally a dry day after so many soggy ones 🌞. It felt so good to be outside together.

It was beautifully chaotic and exactly what we needed.
Grateful for the space, the weather, the coffee, and this community.

We’ll definitely be doing it again—come join us next time 💛 July 11

Address

5 Becker Terrace Suite 1
Delmar, NY
12054

Telephone

+15188796403

Website

https://fernpt.com/

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Optimize Your Physical Function

A comprehensive functional movement assessment will be performed to create a personalized and individualized program for you. Evaluating the whole body and its systems, that does not only include physical but also taking into account the emotional aspects, hobbies, passions, family, etc. It takes a proficient and dedicated therapist to identify pattern breakdowns and teach you how to work through them. Sessions are always 60 minutes and are one on one. You do not need to be in pain to come in for an evaluation. You do not need a script from your doctor. This is a cash practice and insurance is not accepted. The are many benefits to this. Please ask for all the wonderful details!