10-Minute Yoga for Sciatica

Welcome to our Therapeutic Yoga class!

In this short and effective session, we're tackling sciatica pain with gentle and soothing yoga poses. No matter the cause—spinal issues, pelvis tension, or nerve discomfort—we've got you covered. Follow along as we guide you through calming stretches and techniques to ease your discomfort. Find relief, improve your mobility, and boost your overall wellness with us. 🌟

Don't forget to subscribe to Heal Wellness and Therapy for more health tips and yoga sessions! Namaste. 🙏✨

Therapeutic Yoga for Acid Reflux

Struggling with acid reflux? 🌟

Join us for a Therapeutic Yoga class designed to ease heartburn and discomfort! 🙌 In just a few simple moves, we'll help you find relief from belching, burning, and that dreaded bitter taste. 🌿 All you need is a chair and a little space. Say goodbye to lying down and hello to gentle stretches that lengthen and soothe your esophagus. Breathe easy, relax, and let’s improve those symptoms together.

Don’t forget to like and subscribe for more wellness tips! 🧘‍♀️✨

Strong Hips in 3 Minutes

🎥 Boost Your Hip Strength in Just 3 Minutes! 🎥

Join Trudy from Heal Wellness and Therapy for a quick and effective hip workout. In this short video, you'll learn her two favorite outer hip exercises that are perfect for improving balance. All you need is a loop band and a little determination! Get ready to feel the burn and enhance your hip stability. Say goodbye to hip pain and hello to better balance and stronger hips.

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FEATURED EQUIPMENT

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➡️ Sling Shot Mark Bell Hip Circle Resistance Bands: https://amzn.to/4eJ4tBX

➡️ THERABAND Resistance Band Loop Set: https://amzn.to/4cselhM

YOGA ESSENTIALS

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➡️ Yoga Mat: https://amzn.to/3ut54QQ

➡️ Yoga Bolster: https://amzn.to/3uqrfHw

➡️ Yoga Block: https://amzn.to/3sn8aEo

➡️ Yoga Strap: https://amzn.to/3uqySNY

Purchases made through some store links may provide some compensation to HEAL Wellness and Therapy.

Quick Yoga for Sciatica

🧘‍♀️ Quick Yoga for Sciatica Relief! 🌟 Got sciatica? Join us at Heal Wellness and Therapy for a fast and effective yoga session designed to ease that shooting pain down your leg. Whether it's due to arthritis, stenosis, or piriformis tension, we've got you covered! Grab your mat, and let's dive into gentle stretches and nerve tension exercises to bring relief and improve blood flow. Don't let sciatica hold you back—start feeling better today!

👍 Like this video? Subscribe to our channel for more wellness tips! 🙏

Therapeutic Yoga to Improve Spinal Rotation

🌟 Welcome to Heal Wellness and Therapy! 🌟

In today's Therapeutic Yoga class, we're focusing on spinal rotation to help ease chronic neck and back pain and boost performance in rotational sports like golf, tennis, and more. 🧘‍♂️🏌️‍♂️🎾

Grab a yoga mat and an armless chair. We'll use the chair to assist our stretches and rotations. 🌈

Let's get started! 🌟 Find a comfy spot and join me for some gentle and effective moves to loosen up your spine and feel amazing. 🌟

Enjoy, and don’t forget to like, subscribe, and hit the bell to ensure you receive notifications every time we upload new content, helping you stay on track with your wellness journey! 🛎️💖

Thanks for joining, and Namaste! 🙏😊

#Yoga #Wellness #HealWellnessAndTherapy

Top 3 Tips for Low Back Stability

Welcome to Heal Wellness and Therapy! Today, we're sharing three essential tips to strengthen your low back and keep it stable.

Dr. Stuart McGill Website: https://www.backfitpro.com

First, let's talk about bracing – it's all about engaging those core muscles to support your spine. 💪

Next, we're diving into side planks, a classic move to target those obliques and build stability. 🏋️‍♂️

Finally, we're exploring the bird dog exercise, a fundamental move for strengthening the muscles that support your spine. 🦵

➡️ THERABAND CLX Resistance Band with Loops: https://amzn.to/3UGilUj

Hit that thumbs up and subscribe for more helpful tips to keep your body strong and healthy! 👍

#Yoga #Wellness #healwellnessandtherapy

Mindfulness for the Vagus Nerve

🧘‍♂️✨ Dive into tranquility with our latest video on "Mindfulness for the Vagus Nerve" at Heal Wellness and Therapy! 🌟 Today, our expert Trudy shows you three simple yet powerful mindfulness exercises specifically designed to calm and connect with your vagus nerve—your body’s superhighway to relaxation. 🌿💆‍♀️

Whether you’re a beginner or a seasoned meditator, these techniques are perfect for anyone looking to enhance their body's relaxation response and overall well-being.🌈✨ Don't forget, if you enjoy the serenity and want more wellness tips, hit that like button and subscribe! 🎥👍

Ready to transform stress into peace? 🕊️ Press play now and let your journey to a calmer self begin!

#Yoga #Wellness #HealWellnessAndTherapy

Therapeutic Yoga for Foot Problems

Welcome to Heal Wellness and Therapy's YouTube channel! 🌟 Get ready to pamper your feet with our latest video, "Therapeutic Yoga for Foot Problems." Join Trudy, your friendly physical therapist, as she guides you through a series of exercises to address the five biggest foot issues we all face.

From weakness in the calf to stiffness in the Achilles and middle of the foot, Trudy has you covered. Using just a chair and your own body, you'll learn simple yet effective techniques to strengthen and stretch your feet.

So grab a chair and let's get started! Don't forget to hit that like button and subscribe for more therapeutic yoga sessions. Your feet will thank you! 🦶💫

Thanks for watching and please remember to ❤️SUBSCRIBE!

5 minute Fix for Spinal Stenosis

Welcome to Heal Wellness and Therapy's YouTube channel! 🌟 Get ready to conquer spinal stenosis with our latest video, "5 minute Fix for Spinal Stenosis." Trudy is here to guide you through a quick and effective session to loosen up those hips and get your spine moving freely again.

Starting in a seated position, we'll engage your core and lift your bottom off the chair to release tension in the hamstrings. Then, we'll open up the front and side of your hips with gentle stretches, allowing you to find relief from inflammation and pain.

With sequential flexion exercises, we'll train your back muscles to support your spine properly, leaving you feeling strong and stable. Remember, consistency is key - make sure to practice these techniques daily for best results!

If you found this video helpful, give it a thumbs up and consider subscribing to our channel for more tips on achieving optimal wellness. Thank you for joining us on this journey to a healthier, happier you! 💪🩺

Thanks for watching and please remember to ❤️SUBSCRIBE!

Therapeutic Yoga to Improve Shoulder Posture

Welcome to Heal Wellness and Therapy's YouTube channel! 🌟 Dive into our latest video, "Therapeutic Yoga to Improve Shoulder Posture," where we'll guide you through a quick and easy session to open up your shoulders and enhance your posture. With just a bolster and a yoga strap, you'll be ready to join us on this journey to feeling great for the day ahead.

Starting in child's pose, we'll gently stretch your back and hips before moving into cat-cow poses to awaken your spine. Thread the needle and sleeper stretches will target those shoulder joints, while eagle arms will provide a deep release.

With strengthening exercises and full shoulder rotations, you'll leave feeling refreshed and rejuvenated. Don't forget to breathe deeply and smile throughout the practice!

If you enjoyed this video, give it a thumbs up and consider subscribing to our channel for more therapeutic yoga sessions. Thank you for joining us on the mat today! 🧘‍♀️🙏

Thanks for watching and please remember to ❤️SUBSCRIBE!

#Yoga #Wellness #HealWellnessAndTherapy

Therapeutic Yoga for the "Lats"

Welcome to today's therapeutic yoga class! 🧘‍♂️ Get ready to dive into the wonderful world of your latissimus dorsi muscle, the 'bat wings' of your body! 💪

Join us as we explore poses and stretches to strengthen, stretch, and soothe this important muscle. From standing postures to seated stretches, we've got you covered! Let's release tension, improve posture, and find bala

Don't forget to hit that like button and subscribe for more wellness content! 🌟

Thanks for watching and please remember to ❤️SUBSCRIBE!

#Yoga #Wellness #HealWellnessAndTherapy

How to Sleep on Your Stomach

🌙💤 Unlock the secrets to better sleep with Trudy from Heal Wellness and Therapy! 🛌✨

Today, she's donning her sleep coach hat to guide you through the delicate art of stomach sleeping. While it may bring nostalgic comfort, Trudy dives into the why's and why-not's of this position, shedding light on the impact it can have on your neck, shoulders, back, and hips. But fear not, because she's got the ultimate tips and tricks to wean yourself off stomach snoozing!

🤔 Why do we stomach sleepers yearn for that cozy position? Trudy spills the beans on how it harks back to our babyhood, that secure feeling cradled in our parents' arms. Yet, as adults, it may be causing more harm than good. Learn why our nervous system craves this position and how it could be a habit that needs breaking.

🛏️ So, how do you transition away from stomach sleeping? Trudy introduces you to the concept of "partial prone," a comfy middle ground between stomach and side sleeping. Armed with a back-style sleeping pillow and a couple of king-size pillows or a hefty body pillow, you'll be on your way to better sleep in no time. It's all about finding that sweet spot for your neck, shoulders, and hips!

💪 Pro tip: Transitioning takes time! Trudy advises a minimum of 3 weeks to perfect the art of partial prone before fully committing to side sleeping. And for those looking to invest in an adjustable bed, Trudy's got a weighty suggestion to calm that nervous system and help you drift into dreamland.

😴 Ready to revolutionize your sleep game? Give this video a thumbs up, subscribe to Heal Wellness and Therapy, and join Trudy on a journey to better, more rejuvenating sleep! Sweet dreams await! 🌙💤

Thanks for watching and please remember to ❤️SUBSCRIBE!

#Yoga #Wellness #HealWellnessAndTherapy

How to Sleep on Your Side

🌙✨ Dive into the world of restful sleep with Trudy from Heal Wellness and Therapy! 🌙✨

Hey, sleepyheads! Trudy here, your multitasking guide to all things wellness – yoga teacher, physical therapist, and today, your ultimate sleep coach! 😴✨

Ever wondered about the best sleep position to improve your sleep health? Well, today is your lucky day because I'm sharing one of my top tips – "How to Sleep on Your Side"! Grab your coziest blanket and get ready for a snooze-inducing tutorial that will change the way you sleep forever.

Discover the importance of multiple pillows and small sleep support for underneath your waist. Learn the secret of identifying if you need that extra support for your waist – hint: it's all about the ratio between your hips and rib cage! 📏

Did you know that over 45% of side sleepers spend a portion of their night on their back? Trudy spills the beans on the perfect pillow density for side sleepers versus backside sleepers, ensuring you get the best of both worlds without compromising comfort. 🛌✨

Join the fun as Trudy demonstrates the ideal positioning for side sleepers. From a large, dense pillow between your legs to a tiny towel for that tiny waist, she's got all the tips and tricks to keep you aligned and comfortable all night long. 🌜

Feeling shoulder pain? Trudy's got a hack for that too! Learn how a tiny flat pillow can be a game-changer, ensuring your shoulders wake up happy and refreshed in the morning.

So, if you're tired of tossing and turning or waking up with a sore back, this video is your sleep savior! Give us a thumbs up if you enjoyed the tips and don't forget to hit that subscribe button to stay in the loop with all things wellness. Sweet dreams, and thanks for tuning in to Heal Wellness and Therapy! 💤🌟

Thanks for watching and please remember to ❤️SUBSCRIBE!

How to Sleep on Your Back

🌙✨ Dive into the world of restful sleep with Trudy from Heal Wellness and Therapy! 🌙✨

Hey, sleepyheads! Trudy here, your go-to yoga teacher, physical therapist, and today, your personal sleep coach! 💤 Ever wondered how to improve your sleep health? Well, you're in luck because today, I'm spilling the beans on one of my top tips – "How to Sleep on Your Back"! 😴

Grab your comfiest PJs and get ready for a snooze-inducing tutorial where I spill all the sleep secrets. First things first, we're talking pillows, and not just any pillows. I've got the lowdown on the absolute best pillows for back sleeping – think dense memory foam or overstuffed polyfill for the legs, and a soft, conforming down pillow for your precious head. 🛌✨

Join me as we explore the art of positioning for back sleepers. Learn why placing pillows under the back of your knees is a big no-no and discover the magic of supporting the back of your thighs and calves. Trust me; those large hip flexor muscles will thank you in the morning! 🌄

And for the pièce de résistance, watch as I reveal the ultimate head pillow trick! Roll it, tuck it, fluff it – creating the perfect little nest for your head to rest in sweet serenity. 🌙

So, if you're tired of waking up with a sore back or playing pillow Jenga all night, this video is your sleep savior! Give us a thumbs up if you enjoyed the tips and don't forget to hit that subscribe button to stay in the loop with all things wellness. Sweet dreams, and thanks for tuning in to Heal Wellness and Therapy! 💤🌟

Thanks for watching and please remember to ❤️SUBSCRIBE!

Pillows From the Video

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➡️ Leg pillows - Coop Home Goods: https://amzn.to/3QTzdF0

➡️ Head Pillow - Canadian down and feather company: https://bit.ly/47R6Gqq

Purchases made through some store links may provide some compensation to HEAL Wellness and Therapy.

Therapeutic Yoga for a Strong Back

🌟 Welcome back to Heal Wellness and Therapy! 🌟

Are you tired of those annoying backaches and looking for a natural way to strengthen your back and find some relief? Look no further because we've got something special for you today!

In this brand new video, "Therapeutic Yoga for a Strong Back," we've got your back (literally!) with a soothing and invigorating yoga session designed to make your back feel amazing. 😌

Begin in a comfortable seated position with your sit bones resting on the midpoint of your bolster. Follow along as we guide you through gentle yoga poses and stretches designed to release tension, enhance flexibility, and build strength in your back muscles. Whether you're a seasoned yogi or a complete beginner, this session is perfect for you!

What you can expect from this video:

✨ A series of therapeutic exercises to strengthen your lower back

✨ Techniques to engage your core and back muscles effectively

✨ A sense of calm and relaxation throughout the practice

✨ Expert guidance and tips from our certified yoga instructor

So, grab your yoga mat, find a quiet space, and let's embark on a journey to a stronger and healthier back together! Don't forget to hit that "Like" button and subscribe to our channel for more amazing content that'll help you achieve total wellness.

Hit that notification bell so you never miss out on the latest updates from Heal Wellness and Therapy. Let's create a stronger, healthier, and happier you, one yoga session at a time. 🧘‍♂️💪

Thank you for joining us today. Be sure to check back for more videos to support your wellness journey.

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Anxiety and Panic Attack Tools - Part 2

➡️ Shine Your Light: Illuminating Stories to Inspire Resilience, Self-Discovery, and Positive Change: https://amzn.to/48Huuyp

Welcome to Heal Wellness and Therapy!

Trudy here, and we're thrilled to bring you the second part of our four-part series dedicated to helping you cope with anxiety and panic. In this video, we dive into mindfulness and self-talk, two crucial tools that can make a real difference when anxiety strikes.

Once again, I'm joined my dear friend Marsha, who's taken on a new journey as a writer in the book "Shine Your Light", available on Amazon ( https://amzn.to/48Huuyp ).

In this session, we'll explore self-talk. When anxiety starts creeping in, we'll teach you how to reassure yourself that "I am safe." It's a simple but powerful way to combat panic.

Next, we delve into mindfulness, an invaluable practice for grounding your thoughts and redirecting your focus away from anxiety. We'll guide you through a quick mindfulness meditation using a mantra from the renowned Sharon Salzberg. You'll learn how to use this mantra to center your mind and find peace amid panic.

Remember, our four-part series aims to equip you with the tools needed to navigate anxiety and panic, and this video is just the second step. Here's what's coming up:

Video 1: Breath Work: Learn the 4-7-8 breathing technique to help calm your nervous system.

Video 2: Self-Talk and Mindfulness: Discover how positive self-talk and mindfulness can shift your perspective during anxious moments.

Video 3 & 4: Muscle Relaxation and Self-Massage: Explore techniques to relax tense muscles and soothe anxiety.

Join us on this journey to find calm and resilience. If you or someone you know struggles with anxiety or panic attacks, these tools can be life-changing.

Don't forget to like this video, subscribe to our channel, and hit the notification bell to stay updated on this series and more valuable content.

Thank you for being here with us today, and remember, you're not alone in this journey.

Thanks for watching and please remember to ❤️SUBSCRIBE!

#Yoga #Wellness #HealWellnessAndTherapy

Purchases made through some store links may provide some compensation to HEAL Wellness and Therapy.

Anxiety and Panic Attack Tools - Part 1

➡️ Shine Your Light: Illuminating Stories to Inspire Resilience, Self-Discovery, and Positive Change: https://amzn.to/48Huuyp

Welcome to Heal Wellness and Therapy!

Trudy here, and I'm thrilled to kick off this four-part series on anxiety and panic attack tools. Today, I have a special guest, my dear friend Marsha, who's taken on a new journey as a writer in the book "Shine Your Light", available on Amazon ( https://amzn.to/48Huuyp ). Marsha's chapter is all about panic attacks, and today, we're diving deep into understanding anxiety and panic attacks.

In this first video, we explore the origins of panic attacks. Our bodies are wired for survival, and these intense responses stem from the amygdala, two tiny almond-sized structures deep in our brains. But sometimes, our fear response becomes exaggerated, leading to panic.

Marsha shares her personal experience with panic attacks. These symptoms are all part of our body's natural response to perceived threats.

Throughout this four-part series, we'll equip you with tools to manage anxiety, stress, and panic attacks. Here's what's coming up:

Video 1: Breath Work: Learn the 4-7-8 breathing technique to help calm your nervous system.

Video 2: Self-Talk and Mindfulness: Discover how positive self-talk and mindfulness can shift your perspective during anxious moments.

Video 3 & 4: Muscle Relaxation and Self-Massage: Explore techniques to relax tense muscles and soothe anxiety.

Join us on this journey to find calm and resilience. If you or someone you know struggles with anxiety or panic attacks, these tools can be life-changing.

Don't forget to like this video, subscribe to our channel, and hit the notification bell to stay updated on this series and more valuable content.

Thank you for being here with us today, and remember, you're not alone in this journey.

Thanks for watching and please remember to ❤️SUBSCRIBE!

#Yoga #Wellness #HealWellnessAndTherapy

Purchases made through some store links may provide some compensation to HEAL Wellness and Therapy.

Therapeutic Yoga for Sitting TOO Much

Welcome to Heal Wellness and Therapy!

In this therapeutic yoga session, we're addressing the common issue of prolonged sitting. Whether you spend long hours at a desk or simply want to relieve tension from sitting, this chair yoga class is for you.

Trudy, our experienced instructor, guides you through a sequence designed to target and alleviate tightness in four key muscle groups often affected by extended sitting: the hip flexors, including the psoas and iliacus muscles, the rectus femoris (part of the quadriceps group), and the quadratus lumborum (a back muscle).

All you need is a sturdy chair and, if desired, a yoga mat. Join us in this accessible seated yoga practice to unlock flexibility, release tension, and promote better posture.

Here's a breakdown of what you'll experience in this session:

1. Cat-Cow Warm-Up: Start with gentle spinal movements to awaken your body.

2. Hip Flexor Stretch: Learn how to open and release tension in the hip flexors while seated.

3. Rectus Femoris and Quadriceps Stretch: Discover an effective modification of the "couch stretch" to target these muscle groups.

4. Quadratus Lumborum Release: Ease tension in the lower back by stretching the quadratus lumborum muscle.

5. Hip Opener: Relieve hip discomfort and increase flexibility with a soothing hip-opening stretch.

6. Trunk Rotation: Finish with a seated trunk twist to enhance spinal mobility.

Throughout the session, Trudy emphasizes mindful breathing to enhance relaxation and release.

If you found this session helpful, please give it a thumbs up and consider subscribing to our channel for more therapeutic yoga content. Your well-being is our priority!

Namaste: The highest in me salutes the highest in you.

Thank you for joining us today. Be sure to check back for more videos to support your wellness journey.

Therapeutic Yoga for the Pelvic Floor

Welcome to "Heal Wellness and Therapy"! In this therapeutic yoga video, we dive deep into "Therapeutic Yoga for the Pelvic Floor."

Join us as we explore the complexities of the pelvic floor, addressing both weakness and tension issues that can arise with aging and childbirth. Instructor Trudy guides you through four essential yoga poses to help you regain pelvic floor strength and flexibility.

Trudy emphasizes the importance of understanding your pelvic floor's front and back halves and how they function differently. With the use of simple props like a chair and yoga block, you'll learn effective techniques to improve your pelvic health.

➡️ Diaphragmatic Breathing: Trudy starts with diaphragmatic breathing, teaching you to relax and engage the pelvic floor effectively.

➡️ Chair Pose with Yoga Block: Discover how chair poses, with or without a yoga block, can strengthen your pelvic floor's front half.

➡️ Malasana: This deep squat pose tackles tension near the tailbone, providing relaxation and flexibility.

➡️ Modified Bridge Pose: Trudy adds an extra layer to bridge pose, targeting the inner thighs and upper body for a comprehensive pelvic floor workout.

Whether you're looking to address pelvic floor issues or maintain your pelvic health, these exercises are designed to help. Don't forget to like and subscribe for more empowering wellness content. Namaste!

Thanks for watching and please remember to ❤️SUBSCRIBE!

5 Minutes to Strong Shoulders

Welcome to Heal Wellness and Therapy's YouTube channel! In this 10-minute video, Trudy will guide you through a quick and effective routine to strengthen your arms and target almost every muscle in your shoulder joints.

All you need for this workout is a resistance band or resistance tubing. Trudy provides valuable tips on choosing the right band for your fitness level, ensuring you have a safe and effective practice.

Whether you're a beginner or looking to maintain strong, stable shoulders as you age, this Therapeutic Yoga session is perfect for you. Give your arms the attention they deserve and subscribe to our channel for more empowering videos. Hit the thumbs up if you enjoyed this class and remember to hit that subscribe button for more enriching content. Have a fantastic day!

Thanks for watching and please remember to ❤️SUBSCRIBE!