Wellness Expert Newsletter
• 4 Tips To Relieve Headaches • Exercise Essentials
• Patient Results • Healthy Recipe
Say Goodbye To Neck Pain! Doyoufindyournecknaggingyouinthemorningorattheendoftheday? Doyoufeelmuscletensionanddiscomfortinyourneckorshoulders? Neck pain is becoming a silent epidemic in today’s society as more people end up with terrible forward head posture and tighter neck muscles. The culprit is our addiction to technology, staring into the TV, computer screen or our smartphones. The good news is that you can do a lot to relieve your neck pain and get on the right path to a healthy spine. (continuedinside)
Say Goodbye To Neck Pain!
The neck is extremely important in the overall posture of the body. Where the head and neck move, so does the rest of the body. Changes in the alignment of your neck can cause a variety of symptoms such as neck tension, headaches, migraines and even radiating pain or numbness to the arms and hands. Align your spine One of the most important things you can do is to improve your neck alignment. Be conscious of how you sit and stand throughout the day, keeping your head tall. This naturally pulls your spine into alignment. Hands-on relief One of the best ways to relieve the tightness in your neck muscles is with specialized gentle hands on therapy. Our physical therapists are experts in alleviating tight muscles and restoring normal neck joint motion. If you are suffering with neck pain, shoulder pain, or headaches, call us today and speak to one of our experts. Your neck will thank you. Improve your upper neck motion The upper neck accounts for over 60% of the total motion in the neck. It is also the area where many of the powerful shoulder muscles attach. Therefore, it is an area that becomes very tight. A simple exercise you can do to improve your neck motion, is the chin tuck. Simply stand or sit tall, then gently tuck your chin down until you feel a slight pressure or pull in the upper neck. Be careful to do this gently and talk to one of our therapists if you are unsure of performing this exercise correctly. If you’re looking for neck pain relief, give us a call 801-944-1209 to speak with one of our physical therapists or schedule a consultation today!
Our Mission “To restore physical ability and bring out your inner athlete.”
4 Tips To Relieve Headaches Most everyone has experienced a headache at some point in their lives. In fact, over 10 million people in the US suffer with daily headaches. The vast majority of headaches stem from limitations with neck motion. Headaches result from the spasm of arteries in the scalp and sometimes, the brain. Different triggers can occur from chemical sensitivities to pH or sugar imbalances in the blood. Often, the spasms are caused by irritations of the muscles in the neck and scalp that trigger the nerves to go into overdrive, causing a dull ache or even sharp pain. Here’s what you can do to prevent headaches: 1. WATCH YOUR POSTURE. Alignment of the neck and upper back is crucial to alleviating the strain on the neck muscles. Be conscious throughout the day of how you are holding your posture. Bring work up to eye level and make sure that your computer screen is high enough to alleviate neck strain. 2. DRINK MORE WATER. A common cause of many headaches is dehydration. If you feel thirsty, then your body is already dehydrated. Avoid caffeinated beverages, as these are diuretics, causing you to lose water. Keep a glass of water next to your desk or in reach, and work to refill it 4-6 times during the day. 3. BALANCE YOUR PH. The acidity of your blood can make you more prone to headaches and feeling tired. Make sure that you eat enough green vegetables, lean protein and avoid fatty or processed foods. Also, scale back on the coffee, as it is very acidic. Water also helps to balance your pH, so repeat step 2. 4. EXERCISE AND THERAPY. Exercise helps to regulate your pH, reduce neck strain and improve your mood. If you find yourself suffering with headaches more than 2 times a week, then you should seek the expertise of our physical therapists. These symptoms can be the result of an underlying problem with your neck and need to be treated.
“My pain was gone before I knew it!” “Canyon Sports Therapy is better than a lot of other physical therapy companies. I am a 14 year old who was suffering from debilitating neck pain for five years or more, and Canyon Sports Therapy did a lot more than just help me. I admit it was very hard at the beginning; however, I also did not see that much potential in the beginning, so I put less effort. The calm environment, staff, and physical therapists are nice and are all very caring of you and your pain. After weeks of appointments and staying on my exercises, my pain was gone before I knew it! It surprised me how fast it was to recover, but every time I stopped doing my exercises it hurt. I am keeping it up and feel a lot better!” - C.P.
Exercise Essentials Try this simple exercise to keep you moving...
Cervical Retraction RelievesNeckPain
Stand with your back against a wall. Position a rolled up towel behind your neck. Tuck chin like you are nodding ‘yes.’ Draw your chin closer to the back of your throat. Repeat 3 times.
Exercises copyright of
Always consult your physical therapist or physician before starting exercises you are unsure of doing.
Healthy Recipe: Blackened Chicken With Avocado Sauce
INGREDIENTS • 4 (4 oz) chicken breasts • 2 tbsp blackened seasoning • ½ cup plain, Greek yogurt • ½ avocado • 1 tsp lemon juice • ½ tsp garlic powder • 1 tsp salt • 2 tbsp green onions, thinly sliced
INSTRUCTIONS Place the chicken breasts and blackened seasoning in a large resealable bag. Seal and shake a few times to evenly coat the chicken. Lightly coat a large skillet with nonstick cooking spray and heat over medium-high heat. Add the chicken and cook until cooked through, 4-6 minutes per side. Meanwhile, in a food processor, combine the yogurt, avocado, lemon juice, garlic powder, and salt and pulse until smooth and creamy. To serve, top each chicken breast with 2 tablespoons of the creamy avocado sauce and garnish with ½ tablespoon green onions.Page 1 Page 2 Page 3 Page 4 Page 5 Page 6
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