sierra sports & spine healing center


Wellness, Classes and Workshops


Scroll down to see the various Wellness Programs, Workshops and Classes that we currently offer.

Better Backs for Life: A cost effective class gets results!

• Tired of that nagging back pain?

• Want to break the cycle of "feeling good, feeling bad"?

• Want to get back to your work and play activities?

• Need exercise that allows your spine to heal?

If so, sign up for our Better Backs for Life Class given by Mary Sutton, Physical Therapist/Spine Specialist and Mark Lundbeck, Anusara Yoga Instructor.

Better Backs Program Content:

• Education: Learn about spine biomechanics, what stresses your spine and why there is stress so you can take better care of your spine during the day.

• Stretching Exercises: Learn safe methods to stretch that will allow your spine to heal and make you feel good.

• Movement Therapy: Changing how you move at home and at work will allow your spine to heal on a long term basis.

• Strengthening Exercises: Learn strengthening exercises that will not aggrevate your spine or delay healing.

Get SIX hours of instruction, PLUS ONE MONTH Gym Membership and Use of Warm Pool!

Cost: $85 (pre-registered), $125 (drop-in)

*Requires a minimum of 5 participants for the class to be held. So get your friends with back pain and call the clinic if you are interested. Get your name on a list so we can schedule the next class!

Body Recall

“….No single effort can help more in lowering medical bills, preventing hospitalization, depression and stress, and giving purposeful momentum to people than to get them moving and help them keep physically active. This hope for all is the force behind Body Recall.” Dorthy Chrisman, Body Recall Founder.

A nationally recognized and certified "no sweat" adult physical fitness and movement class that is effective and fun. Developed for adults of all ages, but particularly for Seniors and those who are sedentary, the program will improve strength, mobility and balance while changing your attitude about exercise. Keep moving, get energized and experience an improvement in overall well-being with Body Recall! Taught by Mary Sutton, Physical Therapist, and a certified Body Recall instructor. Call the clinic for the next Body Recall session.

What is Body Recall? A nationally recognized and certified "no sweat" adult physical fitness program combining education and exercise that is effective and fun. It is not a fitness franchise. In fact, Body Recall is one of the few international exercise programs that is a non-profit organization. Its mission: to offer a wellness program that benefits all people and provides a higher quality of life through responsible movement that is both pain-free and possible.

About Body Recall Classes- Combines wellness education and exercise into enjoyable hour-long sessions. Classes run for ten weeks. Movements are specifically developed to minimize risk, discomfort and injury. They are simple, slow and smooth exercises performed sitting and standing. You will learn fun, easy movement sequences using balls, wands and hoops that will be put to music.

What can Body Recall Do for You? It will improve energy, stamina, strength, mobility and balance while changing your attitude about exercise. Keep moving, get energized and experience an improvement in overall well-being with Body Recall!

Who Needs Body Recall? Everybody can benefit from Body Recall and its approach to lifetime fitness. Body Recall was originally developed for adults of all ages, but particularly for seniors and those who are or tend to be sedentary. People with special needs, chronic illness and limited strength or mobility can also benefit from Body Recall.

Taught by Mary Sutton, Physical Therapist, and a certified Body Recall instructor.

Call the clinic and get your name on the list for the next Body Recall class series!

For more information about Body Recall go to www.bodyrecall.org

Ski Walking

Ski Walking is simply walking with poles - no snow or skis required!

Elite cross-country skiers are the most aerobically fit atheletes on the planet and they have been ski walking for decades when they couldn't get on snow. Now Ski Walking is attracting individuals of all ages and all fitness levels. And now you can become a Ski Walker too!!!

Ski Walking Fun Facts:

500,000 Finns are Ski Walking everyday - no skis, no snow required.

Ski Walking is the fastest growing fitness activity in Europe.

Ski Walking burns up to 40% more calories than just walking.

Unlike walking, running and biking, Ski Walking works the arms, shoulders and abs.

Ski Walking provides all the low impact benefits of walking, while reducing knee, hip and joint strain and keeps the spine in better alignment.

Ski walking produces up to a 46% increase in energy consumption (Cooper Institute, Research Quarterly for Exercise and Sports 2002 publication).

Ski Walking has been used at the University of Wisconsin in the rehabilitation of patients after myocardial infarction (MI). In the MI study, the oxygen uptake increased on an average of 21% compared to walking without poles.

Ski walking poles are modified trekking poles, custom made in Norway and come with patented comfortable straps, durable carbide tips and removable rubber tips for use on hard surfaces (pavement).

You can purchase Ski Walking Poles at Sierra Sports and Physical Therapy. From time to time, FREE Ski Walking Clinics are offered at Sierra Sports. Please call for the next clinic date.

Anusara-Inspired Yoga

Come and experience for yourself why Anusara Yoga is the fastest growing style of yoga in the world today. By utilizing Universal Principles of Alignment, we will playfully embark on the journey back to a happy and healthy mind, body and spirit. Whether you join a class or have a private yoga session we know that you will enjoy your yoga experience created by Mark Lundbeck. All new students please call the clinic for information and possible changes in class schedule.


$10.00 per class or 10 class punch card $90.00
5:30-6:45pm Beginner  

*Please check back, as our schedule is being updated and more yoga classes will be added to the schedule soon!

24- Hour Gym

Shape up in our full fitness gym. Drop in for a day or join through one of our various membership options. Locker rooms and showers are available. Click here for rates

Warm Pool

Splash your way to wellness in our warm 94 degree pool! Whether you need physical therapy, join a water class or buy a pool membership you will enjoy your experience in our pool. See information titled Aqua Therapy under Physical Therapy. Or click here for rates.


Take the splash and shape up the fun way by taking one of our GET H2O FIT pool classes.
Instructors: Sherry and Candice Garrison

Class Times: Mondays and Thursdays | 5:30-6:30 ..... and.... Saturdays | 10:00-11:30
Cost: $10.00 a class

*Must Must commit to a class for 4 consecutive weeks. Make up classes available. Drop-ins welcome. Must call for class availability as limited class size: Call 530 582-1582 for information and sign-up.

Tai Chi


Mondays: 7:00 pm - 8:00 pm
Wednesdays: 9:00 am - 10:00 am
Thursdays: 6:00 pm - 7:00 pm
Saturdays: 9:30 am - 10:30 am


Meditation Wednesday


Wednesdays: 7:00 pm


Acupuncture Happy Hour

A community style drop-in clinic for $30.00 on Tuesdays 4 – 7 pm and Thursdays 11am – 1:00 pm.


YOGA WORKSHOP: Introduction to Yoga

Introduce yourself to the 5,000-year-old tradition of yoga. Join instructor, Emily Williams, as we celebrate new beginnings introducing you to all the benefits that yoga has to offer. Familiarize yourself with basic yoga poses, discover fundamental breath and meditation techniques and learn some of the philosophy behind this ancient practice. Yoga has the potential to influence every part of your being and help you to create a healthy body, calm mind and deeper connection to your soul or intuition.

The 5-week workshop will cover:

Basic yoga postures
Alignment basics to take care of your body
Foundational philosophy of yoga
Breathing Techniques
Active and Restorative poses
Relaxation techniques

This workshop is excellent for:

Individuals who have thought about trying yoga, but aren’t sure what to expect
New students who want to refine the basics
Experienced students who want to deepen their practice and learn about the philosophical roots of yoga


Tuesday's in November 2010 (5 weeks)




$60.00 for the 5-week series


Sierra Sports & Spine Healing Center. 12257 Business PArk Dr. #11 Truckee CA


Space is limited, register early! Please call to reserve your spot. (530) 587-WELL

Instructor Emily Williams has been teaching yoga for 6 years. Her studies include Ashtanga, Iyengar and Anusara styles of yoga.


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12257 Business Park Dr. #11 Truckee, CA | 530-587-WELL

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