Canyon: Improving Health & Fitness

Wellness Expert Newsletter • A Plank A Day Keeps The Doctor At Bay • Exercise Essentials • Patient Results • Health & Wellness Tips

Many common aches and pains stem fromtightmuscles and poormovement. We were made to move and today’s lifestyle of sitting in the car, at work and at home, means tighter muscles. In addition, as we age our connective and muscle tissues naturally become stiffer. Therefore, the older you get, the more important a daily stretching routine becomes.

The key to good health is to keep your body flexible. This helps your circulatory, respiratory, lymphatic, and musculoskeletal systems. When your tissues are flexible, normal blood and lymphatic fluids circulate the body easier, oxygenating your tissues properly. This helps you feel energized, relieves pain, and allows you to perform daily tasks without feeling tired.

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A PLANK A DAY KEEPS THE DOCTOR AT BAY

A plank is a simple exercise that anyone can do to improve their core strength. This exercise helps you strengthen so many of your muscles, guiding them to work together. Your core muscles are vital to the health of your low back and spine. If you suffer from an achy back or neck, then try doing this exercise to feel better. How to do a plank. 1. Star t by lying face down. You may want to put a pillow under your abdomen if it is uncomfortable to lie flat. 2. Bring your elbows underneath you, then gently rise up onto your elbows and knees, so that your abdomen is off the floor. 3. Keep your abdomen tucked gently in so that your body is straight without sagging. 4. Try to hold this for 30 seconds if you can. You may feel your muscles shake a little while doing this, which means they are working!

5. It is important to start off with small increments and build over the course of a week as you become stronger. 6. To advance the plank and make it more difficult, lift your knees off the ground, keeping your body straight. 7. Ideally, you should be able to hold this position for 2 minutes 8. You may have some soreness the next day as you are using muscles that have not been worked that way in a while. For a healthy spine, keep doing your exercises and remember our physical therapists need to see you for a check- up. You see your dentist every 6 months to keep you teeth and gums healthy. Why not your PT? Detecting a problem early can lead to a simple treatment solution that can save you a lot of pain, and financial burden down the road. Call us today to speak with your therapist about your problem, before it becomes a PROBLEM.

I noticed a difference right away! “I was referred by one of the guys I run with after having pain in my right hip and knee. I was a little nervous at first, especially since I had never been to physical therapy. Right away I was welcomed as if I had been coming here for years. John talked about the issues I was having, and we set up a plan to hopefully resolve them. He wanted to fix the problem long term, not just for a couple of days. I noticed a difference right away and after a month or two, I’m back to running on the Hillcrest Cross Country Team. I’ve moved up to varsity since I started coming in and I attribute that a lot to John and all the help he’s given. I wouldn’t want to go anywhere else!” - S.P. PATIENT RESULTS

from the staff at CanyonSports Therapy

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

www.canyonsportstherapy.com

HEALTH &WELLNESS TIPS FOR THE SEASON! Have You Met Your Insurance Deductible?

An insurance deductible is the amount of money that you must pay before your insurance company pays for your medical services. If your deductible is met, your Physical Therapy may not cost you anything. Patients with family plans or those who have had major surgeries or have a chronic illness are especially likely to have a $0 balance remaining on their out-of-pocket expenses. This means that the cost of physical therapy could be minimal or completely covered by the patient’s insurance plan. If you are close to or have met your insurance deductible for the year, then now is the time to come in for Physical Therapy! Are you feeling aches and pains? Need to work on your core? Let us help you get a head start for 2019. Have you undergone surgery recently? Call us today at 801-944-1209 to schedule an appointment with one of our physical therapists. We’ll guide you to affordable treatments that will place you one step closer to pain relief.

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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PRONE ALTERNATE ARM & LEG Strengthens lower back.

www.simpleset.net

Lie flat on your stomach, arms above head. Lift one foot slightly off the ground. Now lift opposite arm up slightly. Now lift head off the ground slightly - Keep chin tucked!

Healthy Recipe: Creamy Chicken & Wild Rice Soup

INGREDIENTS • 2 tbsp olive oil • 1½ lbs boneless chicken thighs • 2 (8 oz) packages sliced mushrooms • 1 (32 oz) carton reduced-sodium

• 1½ cups thinly sliced leeks • 1½ cups ½-inch sliced celery • ¾ cup uncooked wild rice • ¾ tsp salt • 1 (12 oz) package soft, tofu • 1 cup low-fat milk (1%) • ¼ cup all-purpose flour • 1 tbsp fresh thyme leaves

chicken broth • 2 cups water

DIRECTIONS In a 12-inch skillet heat oil over medium-high. Add chicken; cook 6 minutes or until browned, turning once. In a 6-qt. slow cooker combine chicken, mushrooms, chicken broth, water, leeks, celery, wild rice and salt. Cover and cook on low 6 hours or high 3 hours. Remove chicken from cooker. Coarsely shred chicken using two forks. If using low setting, turn to high. In a blender combine the tofu, low-fat milk, flour and thyme leaves. Cover and blend until smooth. Stir into mixture in cooker. Cover and cook 30 minutes more or until thick. Stir in shredded chicken.