Canyon: Be Healthier, Stronger & More Active

Wellness Expert Newsletter • 7 Tips To A Healthier, Stronger & More Active You • Exercise Essentials • Patient Results • 4 Tips For Improved Golfing

Strength and flexibility There are approximately 642 skeletal muscles in the body. This means that your strength and flexibility play an important role in your health. Your muscles not only help you move, but they support your circulatory and breathing systems. A stronger and more flexible you, means a healthier you. Relieving joint or muscle pain and guiding you on proper exercise is part of our specialized physical therapy treatments. Call us to learn more.

Everyone desires to be healthier, stronger and more active. However, you can often feel like it is difficult to attain these goals because of pain, injuries or failed diets. What does it take to be healthier? Health is a relative term. It means that your body is operating at a high normal range in all the different systems from circulation, breathing, digestion and more. It doesn’t mean you have to look like a supermodel. Anything you can do to help your body achieve more of an ideal state is a step towards a healthier you.

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7 TIPS TO A HEALTHIER, STRONGER, & MORE ACTIVE YOU

1. Take care of aches and pains. Don’t let these long-term problems linger. Get professional help at Canyon Sports Therapy. 2. Limit your sitting. Get up every 30 minutes and walk around at work and home. 3. Get out and move. Exercise regularly. At least walk every day. 4. Nutrition and portion control. Keep your intake of food nutritious and at a comfortable level. Chew your food more thoroughly and you won’t feel like you have to eat so much.

5. Drink more water. Water keeps your body systems functioning at an optimum level. 6. Breathe! Work on your deep breathing to increase oxygen intake and get your lymphatic system moving. 7. Get enough sleep. Sleep at least 8 hours a day. It is best to get into a routine so you go to bed and wake up on a regular cycle. This helps your endocrine system.

If you suffer from hip, knee, or leg pain, let us help you get back to doing the things you love. Call Today! (801) 944-1209

Full range of motion! “I had a great experience with Canyon. I came in with a shattered collarbone after surgery on the second of January and finished on the 22nd of May with full range of motion. I attribute this success of my recovery to my physical therapist, Danny, and the willingness to do the homework/exercises he suggested. I look forward to a summer of golf, tennis and a full ski season afterwards!” - P.S. PATIENT RESULTS NOW OFFERING DRY NEEDLING AT CANYON SPORTS THERAPY! Dry Needling is a valuable and effective treatment for musculoskeletal pain. Patients with the following symptoms may benefit from this treatment:

• Muscle Strains • Tendonitis • Osteoarthritis

• Bursitis • Headaches • And More!

Contact us today or visit our site at www.canyonsportstherapy.com to learn more!

OUR MISSION “To restore physical ability and bring out your inner athlete.”

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HEALTH &WELLNESS TIPS FOR THE SEASON! 4 Tips For Improved Golfing

Golfing for the first time after a couple months can be tough on the body. Most people will experience soreness in their lower back, shoulders and wrists after their first time out. Before getting back into the swing of things, here are some following tips: 1. Prepare. Before hitting the green, you may want to go to the driving range a couple of times first. This will help prepare your muscles when you play a round of golf. 2. Stretch. Stretching can improve your range of motion, making it easier to swing the club. Try some of these stretches, which will warm up the muscles you will use in your golf swing. 3. Easy does it. The actual motion of golfing isn’t the only thing that strains your body during a round. Soreness can also come from walking around the course and carrying your clubs. Start the year off using a push cart or only playing 9 holes while you build up the endurance needed to play an entire round. If you regularly ride in a cart, this is likely a little less of a concern. 4. Don’t let your skills get rusty. If you’re an avid golfer during the summer, try heading out to an indoor driving range during the off season. Regular exercise, such as jogging or biking, can also keep your muscles strong and ready for the season.

Reference: http://tria.com/tips-better-golfing-summer/

Always consult your physical therapist or physician before starting exercises you are unsure of doing. Exercise Essentials Try this simple exercise to keep you moving...

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IT BAND STRETCH - SIDELYING Stretches knees and hips.

www.simpleset.net

Start by lying on your side with your back near the edge of your bed or table. Your affected leg should be on top. Next, let the top leg lower behind you as you maintain an extended knee as shown. You should feel a gentle stretch along the side of your leg. Hold for 30 seconds.

Healthy Recipe: Zucchini Linguine

INGREDIENTS • 1 lb tomatoes, finely chopped • 1 tablespoon chopped basil • 1 tablespoon chopped parsley • 2 garlic cloves, minced • 2 teaspoons kosher salt • 1 small red chile, seeded & minced • 1/3 cup extra-virgin olive oil • 12 ounces linguine • 3 baby zucchini, thinly sliced • 1/4 cup freshly grated Parmesan cheese, plus more for serving DIRECTIONS In a large bowl, toss the tomatoes with the basil, parsley, garlic, salt, chile and olive oil. In a large pot of boiling salted water, cook the linguine; drain well. Add

the linguine to the bowl along with the sliced zucchini and toss. Add the 1/4 cup of grated cheese, toss again and serve in bowls, passing more cheese at the table.