Wellness Expert Newsletter by Canyon Sports Therapy
Wellness Expert Newsletter • Headaches A Pain In The Neck? • Exercise Essentials • Patient Results • Don’t Forget To Stay Hydrated This Summer
It’s the end of the day and your head is pounding and your neck is aching. Was it the work you were doing? Was it the stress or the way you were sitting? Your neck is an intricate structure with hundreds of muscles and nerves. The joints in your neck provide movement, while the discs in between the bones give support and shock absorption. In today’s world of sitting for long periods at work, at computers or on the phone your neck muscles, joints and nerves can become strained and irritated. The fact is that even the simplest movements can cause short periods of neck pain. Yet some of us may actually be experiencing chronic neck pain. Simple, repetitive movements can lead to prolonged muscle tightness, which can take time to show symptoms. In comparison, muscle strains can happen with quick jolts such as an injury or lifting something too heavy.
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HEADACHES A PAIN IN THE NECK?
How neck pain can go to your head Headaches can stem from tightness in the neck muscles at the back of the neck, which is brought about by a forward-head posture and rounded back. This is very common if you work at a computer or sit a lot. In this repetitive position the spine can be strained. Try to stand up tall with your back against a wall. How far away from the wall is the back of your head? If you have a forward head posture, your head will be quite a few inches from the wall. The forward head position puts a strain on the neck muscles resulting in general muscle tension in the head. This can affect blood flow to the scalp, resulting in a headache. Pain can be referred from the neck, behind the eyes or forehead, and even one sided headaches around the temples. Pounding headaches at the back of the head can be very much related to neck muscle tightness and limited movement. Since many headaches stem from problems with neck movement and posture, it is wise that you see a muscle and skeletal expert to help you. The specialists at Canyon Sports Therapy have years of medical training evaluating neck and headache problems.
Call us today to discover how we can solve your headache or neck pain!
If you suffer from headaches or neck pain, let us help you get back to doing the things you love. Call Today! (801) 944-1209
Helped me accomplish my goal! “I had both knees replaced 10 weeks apart. I started with Danny Hansen in “prehab” about a month before the first surgery. My rehabilitation was much faster and less of an all-consuming experience than I expected before surgery. Danny pushed me to my limits and kept a watchful eye that I did not go too far or too fast. I believe Danny and all of the other people at Canyon Sports Therapy helped me accomplish my goal of playing golf in 3 months after my final knee surgery. It was a pleasure working here and would recommend CST to anyone. I almost look forward to my next injury.” - J.M. PATIENT RESULTS
OUR MISSION “To restore physical ability and bring out your inner athlete.”
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DON’T FORGET TO STAY HYDRATED THIS SUMMER! 4 Simple Ways To Make Hydration A Habit
Many people are so busy that they barely have time to eat, let alone pause for a water break, and you may find that you often go hours and hours without quenching your thirst. But staying hydrated has real advantages, including helping you maintain your energy and focus. It’s important to give your drinking habits the attention they deserve. Here are some simple ways to stay hydrated this summer. 1. Always carry a water bottle. If you have a bottle within arms reach, it’s very likely that you’ll mindlessly sip from it throughout the day, without having tomake a conscious effort. 2. When you’re feeling frazzled, grab a glass of cold water. Studies show that people instantly feel more alert after drinking H2O.
3. Sip on a mug of herbal tea every evening. If you make this a habit, you’ll add an extra cup of fluid to your body every single day. 4. Eat a diet rich in whole foods. By eating foods like vegetables, fruits, and yogurt, you’ll automatically up your fluid intake. If you’re an elderly adult, it’s especially important to pay attention to hydration. Aging impairs the body’s natural thirst mechanisms, which makes it easier to become dehydrated. These tips should make hydration a habit in your life. Remember to always keep a water bottle as a physical reminder to drink even if you’re not thirsty. Are your muscles still strained or weak from dehydration? Call us today at 801-944-1209 to schedule an appointment with one of our physical therapists.
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...
DIAPHRAGMATIC BREATHING Relaxes muscles. Lie on your back with your knees bent. Breathe deep, from the belly.
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Healthy Recipe: Broccoli Salad
INGREDIENTS: • 2 strips low-sodium bacon • 1/2 cup ice cubes • 1/2 medium red onion, thinly sliced • 1/2 cup buttermilk • 1/3 cup reduced-fat sour cream • 1/4 tsp finely grated lemon zest • 1 tbsp fresh lemon juice • Kosher salt & black pepper • 6 1/2 cups broccoli florets • 1/3 cup golden raisins • 2 tbsp salted roasted sunflower seeds DIRECTIONS: Combine the ice cubes, onions and 1 cup water in a small bowl. Let the onions soak for 10
minutes while preparing the rest of the salad, then drain and pat dry. Cook the bacon in a small nonstick skillet over medium-low heat until crispy, about 8 minutes. Transfer to a paper-towel-lined plate to drain, reserving 1 teaspoon drippings for the dressing. Finely chop the bacon strips and reserve. Whisk the buttermilk, sour cream, lemon zest and juice, reserved bacon drippings, 3/4 teaspoon salt and pepper to taste in a large bowl. Add the broccoli, onions and golden raisins to the dressing. Toss well, cover and chill for at least 1 hour and up to 4 hours. Season with additional salt and pepper. Transfer to a serving dish and top with the chopped bacon and sunflower seeds. Courtesy of: 2012 Television Food Network, G.P.
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