With many Americans working desk jobs or even working from home, it can be difficult to find a comfortable workspace. For the average American who works 8+ hours a day in front of a computer screen or at a desk, it is very important to create a space that helps you maintain good posture for long periods. Ensuring that the ergonomics in your office are functioning properly can help you avoid developing unwanted aches and pains from slouching or slumping at your desk.
PROPER ERGONOMICS FOR YOUR HOME OFFICE With many Americans working desk jobs or even working from home, it can be difficult to find a comfortable workspace. For the average American who works 8+ hours a day in front of a computer screen or at a desk, it is very important to create a space that helps you maintain good posture for long periods. Ensuring that the ergonomics in your office are functioning properly can help you avoid developing unwanted aches and pains from slouching or slumping at your desk. When working at your desk, ask yourself, “How do I maintain my posture throughout the day?” Do you catch yourself slouching frequently? Do those last couple hours of the workday leave you achy and ready to call it quits? If you are experiencing aches and pains, especially in your neck or back, poor posture is probably to blame. Fortunately, posture can be improved with some ergonomic changes. 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!
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If you work at a desk all day, it is important to have a proper ergonomic setup. Make sure that you are at a proper height with your desk chair and computer, so you don’t have to slouch or lean forward. Additionally, make sure your chair has the proper lumbar support needed to help you sit straight while you’re working. These simple steps can help tremendously with your overall posture. If you are at a desk for extended periods of the day, it is important to make sure your back posture is okay. Sit upright, place your feet flat on the floor, and try not to cross your legs. Make sure there is a small gap between the back of your knees and the chair. Having a chair with strong back support and padding is also recommended for making your upright position more comfortable. It is important to make sure that you get up every 30 minutes or so and take a small walk, at least for a minute or two. This will help in loosening up your muscles and joints, as well as initiating a stronger blood flow. Exercise is incredibly important in general, especially if your job involves several hours of inactivity. When you exercise, you are stretching and strengthening certainmuscles of your body, including problem areas such as your neck and back. Taking even a small amount of time during the day to walk around the office or spend some time outside can highly improve your posture and gait. AT THE END OF THE DAY, MAKE SURE YOU’RE COMFORTABLE Whether you’re working at an office or working from home, ergonomics is an important concept to keep in mind. Ergonomic laptop desks and chairs can promote proper posture and decrease the risk for back problems, while workplace design canmake an impact on your overall happiness, productivity, and well-being. Formore information, contact Canyon Sports Therapy today. Making The Most Of WORKING FROM HOME
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PATIENT SUCCESS STORIES
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“Wow! Rotator cuff rehab has been the longest rehab of all my surgeries. I had been warned that is would take up to a year. But 5 months later I’m good to go. Super big thanks to John and his crew for helping me back to full range of motion and strength. I’m kind of sorry that my rehab is over. I really enjoyed it.” —RK “I dislocatedmy wrist and had two surgeries following the accident. I came to CST with very little strength and almost no flexibility in the wrist. Ashley & Caleb were very helpful and attentive to my rehab plan. I’m coming out of therapy with almost all of my flexibility restored and strength is greatly improved. I have exercises to do at home so I can continue to work back to full strength again. Thanks all! I’ll be sure to recommend you!” —TA “Dear Danny, I want to THANK YOU for correctly diagnosing and treating the hip pain that I had been struggling with for over 6 months. After 4 months of seeing other doctors and receiving 3 separate cortisone injections into my hip joint, and a PRP procedure, I was still experiencing pain in my left hip when I first came to see you in January 2020. I was unable to climb stairs without pain, unable to sit comfortably, unable to sleep because of the pain, and was becoming weak from lack of ability or desire to be active because of the pain. You were able to replicate the pain in your office, and determined my pain was not in my hip joint, rather from a tear in a tendon/muscle connection, and set me up on exercises to strengthen my core and the muscles surrounding the tear area. I really made the most significant improvement though, after you did dry-needling: actually being pain-free the following day for the first time in months. Although the pain resumed a few days after that initial treatment, after several more dry-needling sessions with you and continuing my exercises at home, I began sleepingwithout pain and able to climb stairs and be active again . We recently returned from vacation where I was able to hike, bike, and do many activities I know I would not have been able to do without your treatment. I am still-pain-free in that hip. I would gladly recommend you and dry-needling to anyone considering that option. It truly helped me. Thank you! Sincerely, KH” “After one careless move, my shoulder was incapacitated. John took the time to carefully assess the situation and was even able to determine it was connected to a previous neck issue. Each visit with John, I got a little better. Thank you for your expertise and great bedside manner. You made what could have been a tough time much better, keeping me motivated and optimistic. Thank you!” —ES “After a traumatic patellar dislocation from a mountain biking accident, my competitive ski season was over. Ashley has helped me return to my full potential. I’ll be back competing on the FWQ after coronavirus is done… Thank you all!” —SR
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MEET OUR TEAM
JOHN PT, CEO
DANNY DPT, CSCS
Contact us today by calling (801) 944-1209
“Danny, I wanted to thank you and the great staff for the help in evaluating the severity and providing treatment for rotator cuff problems inmy right shoulder. When I came in originally, I was concerned that I had wrenched it while using the rope tow at Alta and had exacerbated a tear that had been diagnosed by Dr. Charles Beck in 2016. I had some pain and was afraid to continue the weight workouts I had been doing regularly, fearing I might aggravate the tear. You evaluated my strength and range of motion and felt I was ok enough to work on strengthening the shoulder. I did the exercises you prescribed daily and was able to resume my weight work outs as well. I felt much more confident about not damaging my shoulder and have gotten stronger. My range of motion is better and I have not experienced any pain, hiking uphill with poles, playing golf, working out, sleeping and doingmy band exercises. Today you gave me a series of maintenance exercises to continue to work on in addition to the band work I have been doing. I feel prepared to discontinue formal physical therapy and work on my own, but I will certainly be back in touch with you if I get stuck or have problems. I wanted to mention that I particularly appreciated your app. The pictures and videos of the prescribed exercises made them clear and easy to follow. If I got off track, it was no problem getting back to doing them correctly. The app was far superior to the drawings and pictures I had been given in previous physical therapy settings. It’s been a pleasure working with you and your staff and would certainly highly recommend Canyon Sports Therapy, and you in particular, to anyone needing physical therapy services. Thanks again and stay well during this difficult time. All the best, JW” “I came to Canyon Sports Therapy after a second shoulder surgery to fix chronic dislocations. The experience at CST was incredible and a much better experience then my previous PT experience. The team at CST is incredibly knowledgeable, personable and make sure that everything they do is explained as to why they are doing it. I’mnow close to full strength and back to doing what I love thanks to CST.” —SW “I was having chronic back pain froman injury and once again came to Canyon Sports Therapy for my care. Ashley wasmy therapist, she was amazing! Along withmy very helpful treatments, she gave me wonderful explanation of the reasons for my exercises and the benefits that I would receive. I am now pain free and very knowledgeable on the ways to care for my body. Ashley made it happen and her magic hands were incredible!! Thanks again to CST, all the staff is wonderful and many times you have provided amazing care!!” — CD “I saw John Feig for PT. He was able to determine that my right hip was not working well and was causing my knee pain. It was verified by my x-ray. He worked on me because I was so prone to lose my balance which caused a few falls. My muscles in my legs got stronger and the pain in those areas reduced. I’m ready to have a hip replacement when the hospital reopens because of the corona virus outbreak. John did a superb job with me!” —CN
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ASHLEY DPT
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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
FOUR POINT + ARM RAISE Starting on your hands and knees, lift one arm out in front of you and hold for 3 seconds. Bring it back down to your sides, and then repeat on your opposite arm. Repeat 8-10 times for both arms.
Always consult your physical therapist or physician before starting exercises you are unsure of doing.
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HEALTHY RECIPE CREAMY THAI CARROT & SWEET POTATO SOUP
INGREDIENTS
• 1 tbsp coconut oil • 2 cups chopped yellow/sweet onion • 2 cloves garlic, minced • 1 tbsp minced fresh ginger • 2 tbsp red curry paste • 4 cups low-sodium vegetable broth, plus more if needed • ¼ cup raw almond butter or peanut butter
• 3 cups diced peeled carrots • 3 cups diced peeled sweet potatoes • ½ tsp fine-grain sea salt
• Freshly ground black pepper • Up to ¼ tsp cayenne pepper (optional, if you like spice) For Ganish: • Minced fresh cilantro • Fresh lime juice
INSTRUCTIONS In a large pot, melt coconut oil over medium heat. Add onion, garlic, and ginger and sauté for 5-6 minutes until onion is translucent. Stir in curry paste. In a small bowl, whisk together some of the broth with almond butter until smooth. Add mixture to pot, along with carrots, sweet potatoes, salt, and remaining vegetable broth. Stir until combined. Bring soup to a low boil over medium-high heat and then reduce heat to medium-low. Cover and simmer for 15-20 min, until potatoes and carrots are fork- tender. Ladle soup carefully into a blender. You will likely have to do this in a couple of batches, depending on the size of your blender (never fill your blender past the maximum fill line). Being careful to avoid hot steam from the lid, blend on low, and slowly increase speed until soup is completely smooth. (Alternatively, you can use an immersion blender and blend the soup directly in the pot.) Season with salt and black pepper to taste. For more spice, add ¼ tsp cayenne pepper, and blend again. Transfer soup back to pot and reheat if necessary. If desired, you can thin soup out with a bit more broth if it’s too thick for your preference. Ladle soup into bowls and top with minced cilantro, a squeeze of lime juice.
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