HOW STRENGTH TRAINING CAN HELP YOU BECOME HEALTHIER AND STRONGER CORE CURRICULUM! Everyone desires to be healthier, stronger, and more active. This may sometimes feel difficult to accomplish, due to pain, injuries, or poor diets. Pain increases undesirable chemicals in your body that cause stress, creating a challenge when it comes to exercise. All of this also affects your endocrine system, which regulates your hormones and controls almost everything happening in your body. Fortunately, strength training exercises can effectively ease your pain while simultaneously strengthening the affected part(s) of your body. Our highly trained physical therapists can create a personalized strength training plan for your needs and goals. They have the right knowledge and the time to listen, evaluate, and guide you toward a pain-free, stronger, and healthier lifestyle. Call Canyon Sports Therapy today to learn more and start a new chapter on a healthier you! For more information on beating aches and pains at the office or how to optimize the ergonomic setup of your home office, contact Canyon Sports Therapy today by calling (801) 944-1209 or schedule your consult by visiting canyonsportstherapy.com!
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 strength training exercises are integral parts of our specialized physical therapy treatments. Strength training helps in building muscle mass, and it is typically the final step in a rehabilitation treatment process. Whether you are recovering from an injury or underlying condition that is causing you pain, strength training will help you get back to your optimum physical performance. 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. Anything you can do to help your body achieve more of an ideal state is a step towards a healthier you. At Canyon Sports Therapy, our strength training programs will get you back on track to living a happy and healthy lifestyle. Our physical therapists will design a treatment plan with the best exercises for an effective and speedy recovery. These exercises will be dependent upon which part(s) of your body are in need of strengthening. This may include body weight exercises (such as squats, push-ups, or planks) or exercises using additional tools (such as barbells, resistance bands, exercise balls, or hand weights). Achieve Your Full POTENTIAL
7 TIPS FOR A HEALTHIER, STRONGER, AND MORE ACTIVE YOU: Strength training is an important part of reaching your peak physical potential, but there are other health and wellness techniques to keep in mind while you’re doing so: 1. LIMIT YOUR SITTING . Get up every 30 minutes and walk around at work and home. Prolonged periods of sitting can cause muscles to stiffen up and become weaker. 2. GET UP AND MOVE. Exercise regularly, even if it’s just walking for a short time every day. Moving will help keep your muscles loose and will avoid losing their strength. 3. NUTRITION AND PORTION CONTROL. Keep your intake of food nutritious, at a comfortable level. Fueling your body with the correct foods will increase your energy and make it easier to exercise. 4. DRINK MORE WATER. Water keeps your body systems functioning at their optimum levels. This will also make exercise (and muscle recovery!) much easier. 5. BREATHE. Work on your deep breathing techniques to increase oxygen intake and get your lymphatic system moving. 6. 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, which controls several aspects of your body. 7. TAKE CARE OF ACHES AND PAINS. Don’t let any long-term problems linger. Get professional help at Canyon Sports Therapy by scheduling an appointment today! Contact your physical therapist today by calling (801) 944-1209 or schedule your consult by visiting canyonsportstherapy.com !
ARE YOU READY TO GET BACK TO YOUR NORMAL LIFE? It is possible that the sedentary lifestyle that many of us have experienced since being quarantined can lead to more aches, pains, and discomfort than one may think. That’s why it’s important to make sure you’re being safe when getting back into physical activities, in order to avoid unwanted injuries that could take you away from the fun. Below are some tips for getting back into normal daily activities. As always, if you have any questions or if you’d like additional information, don’t hesitate to contact Canyon Sports Therapy. 1. Take personal inventory . Before getting back into the full swing of your normal physical activities, it is important to take a personal inventory of your body to understand how it feels. Make sure to identify any new aches or pains that have stemmed from lack of activity, poor posture, or new quarantine activities. By working with a physical therapist, you can minimize these newfound aches and pains, so you can be successful when getting back into your physical activities this summer. 2. Baby steps at first. If you haven’t been participating in the same type of vigorous physical activity you used to be accustomed to, it is important to begin with baby steps. Start small in the beginning and build up from there. When you push your body past its current limits, you make yourself more prone to injuries because your body is not prepared for the physical demands READY TO GET STARTED? At Canyon Sports Therapy, we want your summer to be fun, exciting, and injury free! Call us today to schedule a consultation or speak with one of our licensed physical therapists. by addressing any issues you may have while sitting, standing, twisting, bending, running, jumping, or lifting. Your physical therapist will create targeted exercises and stretches for you to improve your current form and limit the amount of impact on your joints during exercise. being asked of it. A physical therapist can help identify impairments and modify your routine, so it is specific for you and your activity goals. 3. Keeping the correct form. No matter what type of physical exercise you are trying to get back into, form is a crucial part of it. Proper form could mean the difference between physical progress or injury. When living the sedentary lives that we all currently are, it is possible for your natural posture to shift a bit. A physical therapist can also help you improve your form during exercise
See what results await you! Call us today at (801) 944-1209 or visit our website at canyonsportstherapy.com
EXERCISE ESSENTIALS A N E X E R C I S E T O S T R E N G T H E N B A C K & S HOU L D E R S
PRONE ALTERNATE LEG While lying face down and keeping your lower abdominals tight, slowly raise up a leg. Slowly lower and then raise the opposite side. Do not allow your spine to move the entire time.
Always consult your physical therapist or physician before starting exercises you are unsure of doing.
HEALTHY RECIPE SALMON WITH HONEY & GARLIC SAUCE
• 1 1/4 lb salmon fillets • 2 tsp olive oil • salt and pepper to taste • 4 cloves garlic, minced • 1/4 cup water
• 1/4 cup low sodium soy sauce • 3 tbsp honey • 2 tsp cornstarch • 1 tbsp chopped parsley • lemon wedges for garnish
INSTRUCTIONS Heat the olive oil in a large pan over medium high heat. Season the salmon with salt and pepper to taste. Place the salmon skin side up in the pan. Cook for 4-5 minutes per side or until cooked through. Remove the salmon from the pan, place on a plate while covering with foil to keep warm. Add the garlic to the pan and cook for 30 seconds. Add the water, soy sauce and honey combination to the pan, and bring to a simmer. In a small bowl, whisk together the cornstarch with 1 tablespoon cold water. Slowly pour the cornstarch mixture into the pan and whisk to combine. Bring to a boil and cook for 1 minute or until sauce has just thickened. Return the salmon to the pan and spoon the sauce over the top. Sprinkle with parsley and serve with lemon wedges if desired. FOLLOW US TODAY! Follow us on social media to stay up to date with Canyon Sports Therapy! @canyonsportstherapyut @canyonsportstherapyut @canyonsPage 1 Page 2 Page 3 Page 4 Page 5 Page 6
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