Yoga for the Psoas Hip Muscle

One of the key muscles of the hip that moves are back, pelvis and hip and stabilizes our spine is the PSOAS muscle. This muscle is often very short and tight, especially with individuals that are very active but do not perform any sort of flexibility exercises or for those that suffer from back pain due to sitting too long from work or leisure. This video will help you understand why the psoas needs efficient length and offer you various yoga/flexibility options to achieve that.

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Yoga for the CORE

The concept of the CORE is very confusing and often incorrectly described as just the abdominals. This therapeutic yoga class will allow you to not only learn what constitutes the “core” but also how to get these muscles to efficiently fire up to be used and then strengthen them. Included in this video is a short laughter yoga session and a guided meditation to help further understand the concepts of the “core”.

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Therapeutic Yoga - Morning Sun Salutation

This video is a great way to start your day! A therapeutic yoga class with a guided breathing exercise to get your spine moving and wake up your diaphragm, a modified Sun Salutation starting in kneeling to focus on control of the hamstrings and trunk without the worry of balance in standing, gentle hip opening and ending with a guided loving kindness meditation. Enjoy!

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Yoga for Hamstrings

The hamstrings muscles, located on the back of your thighs, are often the chief culprit to low back pain. This is caused when they are too tight or if they are too activated or turned on. This therapeutic yoga video will help you learn not only efficient ways to lengthen your hamstrings but also movements to stop over-using the hamstrings when you shouldn’t be using them in the first place!

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June 2019 Newsletter - So What's the big deal with sleep?

So what’s the big deal with sleep?

I don’t know about you, but I don’t want to just live a long life. I want to live a long, happy, healthy and present life where I enjoy every minute! I think most people understand that there is no magical fountain of youth and there is no perfect recipe to avoid all illness and disease. What we do know through research is that sleeping, or rather lack of sleep, is strongly associated with many chronic diseases. Sleep dysfunction affects over half of our population with conditions such as: sleep deprivation, obstructive sleep apnea and insomnia.

So think about this…humans are the ONLY species that voluntarily deprive themselves of sleep for no apparent reason! According to Dr. Matthew Walker, PhD, and author of Why We Sleep - Unlocking the Power of Sleep and Dreams, routinely sleeping less than six or seven hours a night demolishes your immune system, more than doubles your risk of cancer, and profoundly disrupts your blood sugar levels. This contributes to our current epidemic of obesity and diabetes. Sleep deprivation is THE key lifestyle factor to the development of memory loss and Alzheimer’s disease. It also contributes to many major psychiatric conditions, including depression and anxiety. If we were to just think about how much money it takes our health care systems to treat the above conditions and epidemics, I think it is fair to say that billions are being spent. 

What if you could change that? What if you changed your habits of sleeping and took control of your health rather than rolling the dice and hoping for the best when you have the “golden ticket” in your body…the ability to sleep well! And it’s free…no deductible, co-insurance or paying for a prescription! 

So, that’s the big deal with sleep. Now, here is one of the challenges we face: No one ever taught us HOW to sleep. The only “how” about sleep that most of us know is that we need it to survive. If we’re lucky, maybe someone told you not to sleep on your stomach, but that’s it! If you think of the many things that we do every day like brushing our teeth, typing on a keyboard, or driving a car, my guess is someone taught you something about HOW to do these things. With sleep, you “just do it” like the Nike slogan says. Well, not so quick! If you want to unlock the power of sleep as an agent of healing your body, you need to know how to sleep. HEAL Wellness and Therapy is here to help! Check out our YouTube video on 10 Tips for Sleep to begin working on your habits of sleep and improve your sleep hygiene.

Ideas on how to take the habit of sleep and change it to create the best healing environment for your body to get the most efficient sleep.
If you’re tossing and turning and have no idea HOW to position yourself for sleep, check out our two videos below to teach you how to sleep on your side and back efficiently. Yes, it requires more than one pillow! Beds are flat but our bodies are not boards but beautiful shapes that require support!
Instruction/education on how to efficiently sleep on your side to have a restful and healing night’s sleep.
Instruction/education on how to efficiently sleep on your back to have a restful and healing night’s sleep.

If you are having difficulty falling asleep at night, watch our therapeutic yoga video to aid you in falling asleep. You can do this right in your bed before closing those eyes and heading into the best slumber of your life! 

A guided yoga class that you can be perform before bedtime to help encourage your body to be relaxed and restful.

Dr. Walker reports that sleep is a superpower and also the greatest public health challenge in the 21st century. Sleep is NOT an optional lifestyle luxury, it is a non-negotiable biologic necessity or rather your life support system! 

Watch Dr. Walker’s TED Talk here

There is so much to say about sleep but I think that’s a good start. Stay tuned for more videos and education from HEAL Wellness and Therapy on ways to test your sleep and how to know if you are getting a “good night’s sleep”. We’ll also discuss nutritional sleep aides and the difference in mattresses/pillows for sleep - so much to learn!

Final thoughts for this month…we have established social media accounts! Please connect, follow and have a conversation with us on YouTube, Instagram and Facebook - search HEAL Wellness and Therapy!


Take care, I care,

Trudy Messer

Founder, HEAL Wellness and Therapy, LLC

Welcome to HEAL

HEAL Wellness and Therapy is an innovative approach to the care of your health and body. My ultimate goal is to help you work on taking care of your whole body rather than getting “stuck in the rut” of thinking that the body’s aches and pains, fears and concerns, lack of participation in activities of daily living and overall well-being can be dealt with as single problems.

As a physical therapist and yoga instructor, I have always firmly believed that we can only take care of our body from a total systems approach. Every single being has the ability to improve how we fuel our body, how we deal with inflammation, how we return from injury or pain, and how we can become more efficient to do anything we want in life.

Margaret Knott, an amazing physical therapist of her day, once said that “every human being has untapped existing potential” and I hope to help you achieve that!

Trudy Messer, Founder of HEAL Wellness and Therapy