Canyon Sports Therapy. Work Pain-Free!

USE A STAND UP DESK TO REDUCE WORK INJURIES For many of us, sitting at a desk, computer or even lifting is a daily part of our work routine. What you may not know, is that the routine may be more harmful long-term than you can imagine. Our bodies were made to move throughout a variety of positions during the day. If you have more of a sedentary job, then the lack of variety in your positions throughout the day can be detrimental to different areas of your body. In general, standing is far better than sitting. If your job requires you to sit at a computer for most of the day, consider a standing desk. Being able to stand for 2-3 hours a day, instead of sitting the whole time, can make a big difference in the way that you feel and the health of your spine. There are some good standing desks on the market such as varidesk.com that make it easy to transition from sitting to standing.

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Did you know that standing burns between .7 to .15 more calories per minute than sitting does? It may not seem like a lot, but by simply standing for longer periods of time, you can easily burn more calories throughout the day. Sedentary lifestyles, such as those traditionally associated with desk jobs, can increase your risk of heart disease, obesity, or other serious health issues. However, investing in a standing desk or alternate seating option at work can help in greatly decreasing these risks! Studies suggest whether you choose a standing or adjustable desk for your work day, integrative support can be beneficial in easing yourself into the new setting. In fact, those who participated in some sort of integrative support program for their standing or adjustable desk stood for an average of 50 minutes longer each day than those who did not. In addition to the type of desk you stand at, ergonomics is also 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 can make an impact on employee happiness, productivity, and wellbeing. WHAT TYPE OF DESK IS BEST FOR ME? Using a standing desk as opposed to a traditional sitting desk has been proven to lower one’s chances of developing cardiovascular disease, diabetes, and obesity. Nevertheless, standing desks are not for everyone, especially those with joint or vascular conditions. You may be asking, “doesn’t standing all day long have its own implications?” The short answer is – yes. Anything without moderation can have its pitfalls. Standing can boost your energy levels, concentration, and even your mood, but if you have a traditional 9-5 job, chances are that level of productivity will dissipate after a while. THE BENEFITS O A STANDING

ESK

Standing for too long can cause you to run out of energy quicker and can take a toll on your physical comfort. Many medical professionals recommend adjustable desks for workplace environments, so employees can spend a large amount of their day standing or stretching, with the opportunity to

rest when they become tired. WHAT ELSE CAN I DO?

When sitting, make sure that you are sitting tall, as if a string is pulling through the top of your head. Your computer should be directly in front of you, instead of off to the side. It should also be at the height where the top one-third of the screen is at eye level. Furthermore, make sure your keyboard is at the adequate height, creating about a 90-degree bend or less in your elbows. Armrests can be helpful in alleviating pressure on the shoulders when typing. At Canyon Sports Therapy, we can also provide specialized programs for making the most out of your work day. Our programs focus on integrative support for beginning a new workplace lifestyle, such as implementing a standing or adjustable desk into your daily routine. We can also provide you with tips and techniques for arranging the best ergonomically efficient area to work. Don’t let the stresses of work take a toll on your physical health! There are several steps you can take to improve your posture, strength, energy, and overall wellbeing throughout the workday. Schedule an appointment with Canyon Sports Therapy today to get started on some integrative lifestyle changes that can help brighten your mood, enhance your creativity, and reduce your risk of developing health issues while you are at work! See what results await you! Contact your physical therapist today by calling (801) 944-1209 or schedule your consult by visiting canyonsportstherapy.com

POWERFUL STEPS TO STRONGER HIPS & KNEES

Just like taking care of your heart, your joints need attention to maintain a healthy state. Here are easy ways for you to take care of your knees, avoiding arthritis and other joint problems: 1. Stretch your hamstrings, quadriceps and adductor muscles each day. Keeping these muscles flexible will help keep the forces on your pelvis and knee joint better balanced. 2. Keep the muscles around your hips and knees strong. Specifically your gluteal and quadriceps muscles. Studies show that those adults, especially over 55 who have stronger gluteal and quadriceps muscles, tend to have less back pain and more ability to do daily activities. 3. Exercise regularly. While this is good for the whole body, the knees especially need exercise to keep their cartilage healthy. The cartilage does not have much blood supply and requires its nutrition from joint fluid. Most of the joint fluid absorbs into the cartilage only through movement and compression of the knee. Therefore, it is important to do weight bearing exercise such as walking, running and other sports. However, if you have arthritis, it is advised to do less impact activities such as biking, elliptical machines, aquatic exercises, etc. FOLLOW US FOR UPDATES! Feel free to follow us on social media to stay up to date with Canyon Sports Therapy and follow our facility’s transformation!

@canyonsportstherapyut @canyonsportstherapyut @canyonsportstherapy

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 F O R B A C K PA I N

LUMBAR EXTENSION Stand with good posture, feet shoulder-width apart. Position your hands on the backs of your hips. Lean back, as far as you comfortably can. Hold for 10 seconds and repeat five times.

Always consult your physical therapist or physician before starting exercises you are unsure of doing.

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HEALTHY RECIPE SWEET & SOUR CAULIFLOWER

INGREDIENTS

• 5-6 cups cauliflower florets • 3 tbsp vegetable oil • 1/3 cup corn starch • 3-4 cups steamed rice, for serving • thinly sliced green onions for garnish • 3/4 cup sugar

• 2 tbsp soy sauce • 1/2 cup apple cider vinegar (may sub white vinegar) • 1 tsp garlic powder • 1/2 tsp onion salt • 1/4 cup ketchup • 1 tbsp cornstarch • 2 tbsp cold water

INSTRUCTIONS Preheat oven to 425 degrees and grease a baking sheet. Combine cauliflower and oil in a large ziplock bag. Seal and shake to coat cauliflower in the oil. Open the bag, add corn starch, seal bag, and toss to coat again. Transfer coated cauliflower to a greased pan. Bake for 15-20 min until cauliflower starts to brown on the bottoms. Switch oven to broil and cook on high for 3-4 minutes just until tops start to brown. While cauliflower is cooking, prepare the sauce by adding sugar, vinegar, soy sauce, garlic powder, onion salt, and ketchup in a medium sauce pan. Stir and bring to a boil. Whisk together the corn starch and cold water in a small bowl until dissolved. Add to sauce pan and stir until thickened, then reduce to low heat. Combine roasted cauliflower and sauce. Serve with steamed rice and top with sliced green onions. https://www.lecremedelacrumb.com/baked-sweet-sour-cauliflower/

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