Essential Oils for Stress

A great way to relax and combat symptoms of depression and anxiety is through the use of an essential oil inhaler. By introducing calming smells through inhalation and using a specific breathing technique, it will encourage the cranial nerves that are part of the parasympathetic nervous system to be stimulated and relax both your body and mind. This video will instruct you in how to make an aromatherapy inhaler with therapeutic and evidence-based effective essential oils.

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DoTerra Oils:

1. Lavender

2. Lemon

3. Bergamot

4. Sandalwood

Other Products:

• Essential Oil Inhaler Sticks

• The Healing Power of Essential Oils by Eric Zielinski

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

For More Information: https://www.consumersadvocate.org/essential-oils

HEAL Wellness And Therapy - December 2019 Newsletter

Sitting… The New Disease HAPPY HOLIDAYS to you and your family from HEAL Wellness and Therapy!  Desk workers listen up! Did you know that you use less energy when sitting versus standing? According to juststand.org, the average person sits for 12 hours daily and physical inactivity has become the 4th leading risk factor for global mortality. Most of us understand that the human body is designed to move, but newer research has linked sitting to something called “metabolic syndrome”. This is a condition that includes the trifecta of increased blood pressure/hypertension, cholesterol levels and blood sugar levels - which lead to obesity. The cause of this syndrome has been coined “Sitting Disease” - which is associated with an inactive lifestyle. The Mayo Clinic analyzed 13 medical studies researching over 1 million people. It was determined that prolonged sitting, defined as more than 8 hours a day with no physical activity, carries a risk of dying similar to smoking one pack of cigarettes per day. While quitting smoking can increase your likelihood of a longer life, these studies showed when prolonged sitting for work was combined with 60-75 minutes of moderate activity daily, the mortality risk was countered. So, the evidence shows that more physical activity improves health but we have to sit to work…or do we??? You might start improving your health by simply standing more and sitting less. Check out this video to get ideas of how to stand better while working. Desk workers often struggle to get enough movement in their life and therefore prolonged sitting or prolonged standing at a desk can be and issue for the body. This video will help you determine if you should sit, stand or vary both at your desk and also teach you techniques to do it most efficiently. The research is clear. We need to sit less and stand and move more! Start to think about the activities you do while seated every day that you could perform while standing or walking. For example: Stand or walk while on the phone Walk while “meeting” with a friend for coffee Walk with colleagues rather than sitting for a work conference Stand while watching TV or leisurely reading on your smartphone or mobile device At a desk all day, alternate between sitting and standing every 30 minutes - there are so many options out there for sit-stand work stations and many won’t break the bank If you work at a desk daily, check out these tips to improve your efficiency of sitting…and maybe even get an idea or two for a friend or family member gift for the holidays! These 10 tips will teach you how to sit more efficiently at your desk improving your posture and help in preventing common repetitive strain injuries that cause tension and pain to the body. It will not take long to change a few habits. Start now by moving more and sitting less. Improve your chances of avoiding metabolic syndrome due to the “sitting dis-ease”. Please connect, follow and have a conversation with us on YouTube, Instagram and Facebook - search HEAL Wellness and Therapy! Please join me any Tuesday or Thursday @ 10am at Dance Theatre of Greenville located at 1791 Woodruff Road, Greenville, SC 29607 for a Therapeutic Yoga class. Namaste, Trudy Messer Founder, HEAL Wellness and Therapy, LLC

Morning Sun Salutation - King's Point NL, Canada

Morning Sun Salutation in beautiful King’s Point Newfoundland Canada!

Music: https://leerosevere.bandcamp.com/

Thanks for watching and please remember to subscribe!

Anatomy of a Shoe

A Huge Thanks To: http://www.fleetfeetgreenville.com/

This video will review the 5 components of any exercise or running shoe.

Thanks for watching and please remember to subscribe!

October 2019 Newsletter - Are You Stressed?

Are you Stressed? Definition of Stress Lazarus and Folkman, researchers in the study of stress, define it in their book Stress, Appraisal, and Coping as: “a particular relationship between the person and the environment that is appraised by the person as taxing or exceeding his/her resources and endangering his/her well-being”. Check Out "Stress, Appraisal, and Coping" on Amazon WARNING: THIS INFORMATION IS VERY IMPORTANT BUT HAS SOME BIG WORDS…DON’T BE SCARED EVEN THOUGH IT IS ALMOST HALLOWEEN!!! Acute stress from a threat, such as avoiding a motor vehicle accident or physical injury to your body, results in your nervous system responding by triggering the “STRESS RESPONSE”. The stress response involves both the central (brain and spinal cord) and peripheral (anything beyond brain and spinal cord) nervous systems. The main parts of the brain that respond to stress include the amygdala, hypothalamus, pituitary and prefrontal cortex. The parts of the peripheral nervous system that respond to stress include the autonomic nervous system and somatic nervous system (organs and muscles).  The autonomic nervous system is the autonomous control center of physical responses to stress and is driven by the hypothalamus as well as the adrenal glands (that sit just on top of our kidneys in our abdomen and release epinephrine and cortisol). There are two parts to the autonomic nervous system: the sympathetic nervous system or “Fight, Flight, or Freeze” response, and the parasympathetic nervous system or “Rest, Relax, Digest and HEAL” response. The amygdala regulates the  autonomic nervous system and interprets contexts as potentially threatening (like the pumpkin in this picture) and then send a distress signal to the hypothalamus. The hypothalamus is the communication center with the rest of the body in times of stress and gets the autonomic nervous system activated to respond with the fight or flight response. BOO!!!….were you scared?? Here is the issue with the human body - if stress persists, then the same response that is healthy in times of acute threat happen over and over giving an altered stress response - defined as chronic stress!  With chronic stress, regulatory mechanisms in the brain and body become dysfunctional. The central nervous system stops regulating the responses as efficiently. Specific brain areas start having issues like anxiety and depression symptoms. Finally, there are systemic effects like dysfunction of the organs and muscular systems also causing physical pain. Worse yet, the more chronic stress lasts, the amygdala gets larger in size and becomes more reactive to stress responses while the prefrontal cortex (the front of the brain) actually shrinks in size and the result is decreased reasoning to stress responses and limited higher brain function. In fact, the American Medical Association reports chronic stress as the #1 proxy killer disease - very scary! How do you know if you are stressed? A great book by Stanley Rosenberg called Accessing the Healing Power of the Vagus Nerve explains ways to determine if the physical body is stressed with great self-help exercises for anxiety, depression, trauma and autism - really an excellent read. Check Out "Accessing the Healing Power of the Vagus Nerve" on Amazon You can simply determine if your body is in chronic stress-mode by evaluating your breath. Watch the video below to evaluate this. Breath Awareness can be used to determine if we are in “Flight or Fight” mode or “Relax and Renew” mode of our autonomic nervous system. Follow along with this video to evaluate your breath awareness to determine if your body is “stressed” and then learn a controlled breathing exercise to relax your body and calm your nervous system. What can we do about this? The simple answer is to manage stress, but that is easier said than done in most cases. HEAL Wellness and Therapy designed and follows the Five Pillars to Stress Management: Mindfulness is so important that it deserves the 1st pillar job. What is Mindfulness? According to Dan Harris, writer of 10% Happier, it is “to know what is happening in your head at any given moment without being carried away by it and it is definitely the next health revolution”! Research on mindfulness is growing every year and what we definitely know at this point is that the brain is positively affected with a regular practice of mindfulness. The more mindful a person is, the less active the amygdala’s response to stress (research: https://news.harvard.edu/gazette/story/2012/11/meditations-positive-residual-effects/) So, where to start? Try this short video on Alternate Nostril Breathing to learn to relax the autonomic nervous system and gain some control of stress! Nadi Shodhana pranayama or alternate nostril breathing is a breathing yoga practice that uses balancing the breath on the left and right sides of the body to create focus of the mind, relax the body and calm the autonomic nervous system. “Nadi” is a Sanskrit word meaning “channel” or “flow” relating to the energy channels in the subtle body and Shodhana means “to purify”. This breathing practice can be performed anywhere and anytime with no contraindications. The main benefits of the practice of alternate nostril breathing include infusing the body with oxygen, supporting clear and balanced respiratory channels, clearing and releasing toxins (don’t be surprised if your nose is runny after performing this), reducing stress and anxiety, calming and rejuvenating the nervous system, improving mental clarity, enhancing the ability to concentrate, and bringing balance to the left and right hemispheres of the brain Please connect, follow and have a conversation with us on YouTube, Instagram and Facebook - search HEAL Wellness and Therapy! Please join me any Tuesday or Thursday @ 10am at Dance Theatre of Greenville located at 1791 Woodruff Road, Greenville, SC 29607 for a Therapeutic Yoga class. Namaste, Trudy Messer Founder, HEAL Wellness and Therapy, LLC Read More YouTube Paul Quilty 9/9/19 YouTube Paul Quilty 9/9/19 Self Care for the Pelvis and Hips Sitting is a function we all do every day and is often a position that causes discomfort for the low back, pelvis and hips. In this video introduction, ideas on how to sit with an “open hip angle” are shown, followed by a 25 minute therapeutic yoga session to focus on opening up through the hips and pelvis to ease discomfort in sitting. Enjoy! Sitting is a function we all do every day and is often a position that causes discomfort for the low back, pelvis and hips. In this video introduction, ideas on how to sit with an “open hip angle” are shown, followed by a 25 minute therapeutic yoga session to focus on opening up through the hips and pelvis to ease discomfort in sitting. Enjoy! Thanks for watching and please remember to Like and Subscribe! Read More YouTube Paul Quilty 8/22/19 YouTube Paul Quilty 8/22/19 Yoga for Neck and Back Pain With neck and low back pain, often the part of the body that is the stiffest is the rib cage and middle back. The neck and back hurt mostly because they are over-used due to the in between part of the body not moving enough. This video will instruct you on exercises in sitting and laying down to help increase the mobility or range of movement of the rib cage and thoracic spine (middle back) to help ease pain, tension and tightness in the neck and low back. Thanks for watching and please remember to Like and Subscribe! Read More YouTube Paul Quilty 8/12/19 YouTube Paul Quilty 8/12/19 Yoga for the Piriformis Hip Muscle The Piriformis muscle is a muscle in the buttock region that is very prone to problems because it has the ability to be tight and tense when the hip is straight (think standing or sleeping) OR bent (think sitting or sleeping) - it is the ONLY muscle in the region that has this feature. Because of this, individuals have issues with this muscle if they sleep, sit, and/or stand improperly and it is so special it often gets the diagnosis of “Piriformis Syndrome”. This is a problem when tension and tightness places compression or irritation on the sciatic nerve and causes symptoms in the leg. This video will teach you different exercises to lengthen and reduce the tension in this often dysfunctional muscle. The Piriformis muscle is a muscle in the buttock region that is very prone to problems because it has the ability to be tight and tense when the hip is straight (think standing or sleeping) OR bent (think sitting or sleeping) - it is the ONLY muscle in the region that has this feature. Because of this, individuals have issues with this muscle if they sleep, sit, and/or stand improperly and it is so special it often gets the diagnosis of “Piriformis Syndrome”. This is a problem when tension and tightness places compression or irritation on the sciatic nerve and causes symptoms in the leg. This video will teach you different exercises to lengthen and reduce the tension in this often dysfunctional muscle. Thanks for watching and please remember to subscribe to our Youtube Channel! Read More YouTube Paul Quilty 7/10/19 YouTube Paul Quilty 7/10/19 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. Thanks for watching and please remember to subscribe to our Youtube Channel! Read More YouTube Paul Quilty 6/28/19 YouTube Paul Quilty 6/28/19 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”. Thanks for watching and please remember to subscribe to our Youtube Channel! Read More YouTube Paul Quilty 6/13/19 YouTube Paul Quilty 6/13/19 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! Thanks for watching and please remember to subscribe to our Youtube Channel! Read More YouTube Paul Quilty 6/3/19 YouTube Paul Quilty 6/3/19 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! Thanks for watching and please remember to subscribe! Read More YouTube Paul Quilty 6/3/19 YouTube Paul Quilty 6/3/19 Yoga for Better Sleep A guided yoga class that you can be perform before bedtime to help encourage your body to be relaxed and restful. Thanks for watching and please remember to subscribe! Read More YouTube Paul Quilty 5/20/19 YouTube Paul Quilty 5/20/19 How To Sleep On Your Back Instruction/education on how to efficiently sleep on your back to have a restful and healing night’s sleep. Thanks for watching and please remember to subscribe! Read More Paul Quilty 5/14/19 Paul Quilty 5/14/19 Follow us out on Social Media!! Connect, follow and have a conversation with us. Read More YouTube Paul Quilty 5/14/19 YouTube Paul Quilty 5/14/19 How To Sleep On Your Side Instruction/education on how to efficiently sleep on your side to have a restful and healing night’s sleep. Thanks for watching and please remember to subscribe! Read More YouTube Paul Quilty 5/14/19 YouTube Paul Quilty 5/14/19 Top 10 Tips to Better Sleep 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. Thanks for watching and please remember to subscribe! Read More Newsletters Paul Quilty 5/14/19 Newsletters Paul Quilty 5/14/19 May 2019 Newsletter - Welcome to HEAL 😃 I am so humbled  and excited to say those words! What has seemed like already a VERY long journey is finally becoming a reality… I am giving myself permission to let my dreams come true and help anyone who wants help taking care of their body and mind how I deem necessary including for FREE using this online platform! Welcome To... I am so humbled  and excited to say those words! What has seemed like already a VERY long journey is finally becoming a reality… I am giving myself permission to let my dreams come true and help anyone who wants help taking care of their body and mind how I deem necessary including for FREE using this online platform! In December of 2017, I founded the company HEAL Wellness and Therapy, LLC because, after over 21 years of physical therapy experience, I was exhausted of treating solely in our current sick-care model and being limited by medical diagnosis or treating just a specific area due to insurance or healthcare restrictions. Even though I have always treated patients to the best that my manual skills and mental capacity, I saw a real opportunity and have always had the grit and passion to treat individuals as a whole body integrating all systems to make them the most efficient beings they can be to fully enjoy this beautiful life we have been given! With that said, please watch my first ever Youtube video introducing HEAL and don’t forget to subscribe and get notifications because their is a lot more to come! Welcome to HEAL Currently, my business team is very small but quite mighty! We have successfully completed 15 videos on self-care and therapeutic yoga that will be coming to your video screen in the next several months. So on this inaugural newsletter, I want to begin with the greatest thank you of all…to my brother Paul! He is absolutely the brains behind every video you will enjoy, one of my best friends, and one of the most caring people I have every met! Imagine….having your dream come to life and be able to work with the family you love and cherish! I only hope we can do what Paul and I have set out to help you do… HEAL your body and your mind! Paul Quilty Administrator of HEAL Wellness and Therapy, LLC Read More Contact Us healwellnessandtherapy@gmail.com Copyright © 2021 Heal Wellness and Therapy, LLC. All rights reserved.

Self Care for the Pelvis and Hips

Sitting is a function we all do every day and is often a position that causes discomfort for the low back, pelvis and hips. In this video introduction, ideas on how to sit with an “open hip angle” are shown, followed by a 25 minute therapeutic yoga session to focus on opening up through the hips and pelvis to ease discomfort in sitting. Enjoy!

Thanks for watching and please remember to Like and Subscribe!

Yoga for Neck and Back Pain

With neck and low back pain, often the part of the body that is the stiffest is the rib cage and middle back. The neck and back hurt mostly because they are over-used due to the in between part of the body not moving enough. This video will instruct you on exercises in sitting and laying down to help increase the mobility or range of movement of the rib cage and thoracic spine (middle back) to help ease pain, tension and tightness in the neck and low back.

Thanks for watching and please remember to Like and Subscribe!

Yoga for the Piriformis Hip Muscle

The Piriformis muscle is a muscle in the buttock region that is very prone to problems because it has the ability to be tight and tense when the hip is straight (think standing or sleeping) OR bent (think sitting or sleeping) - it is the ONLY muscle in the region that has this feature. Because of this, individuals have issues with this muscle if they sleep, sit, and/or stand improperly and it is so special it often gets the diagnosis of “Piriformis Syndrome”. This is a problem when tension and tightness places compression or irritation on the sciatic nerve and causes symptoms in the leg. This video will teach you different exercises to lengthen and reduce the tension in this often dysfunctional muscle.

Thanks for watching and please remember to subscribe to our Youtube Channel!

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.

Thanks for watching and please remember to subscribe to our Youtube Channel!

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”.

Thanks for watching and please remember to subscribe to our Youtube Channel!

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!

Thanks for watching and please remember to subscribe to our Youtube Channel!

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!

Thanks for watching and please remember to subscribe!

Yoga for Better Sleep

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

Thanks for watching and please remember to subscribe!

How To Sleep On Your Back

Instruction/education on how to efficiently sleep on your back to have a restful and healing night’s sleep.

Thanks for watching and please remember to subscribe!

Follow us out on Social Media!!

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Connect, follow and have a conversation with us.

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How To Sleep On Your Side

Instruction/education on how to efficiently sleep on your side to have a restful and healing night’s sleep.

Thanks for watching and please remember to subscribe!

Top 10 Tips to Better Sleep

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.

Thanks for watching and please remember to subscribe!

May 2019 Newsletter - Welcome to HEAL 😃

Welcome To... I am so humbled  and excited to say those words! What has seemed like already a VERY long journey is finally becoming a reality… I am giving myself permission to let my dreams come true and help anyone who wants help taking care of their body and mind how I deem necessary including for FREE using this online platform! In December of 2017, I founded the company HEAL Wellness and Therapy, LLC because, after over 21 years of physical therapy experience, I was exhausted of treating solely in our current sick-care model and being limited by medical diagnosis or treating just a specific area due to insurance or healthcare restrictions. Even though I have always treated patients to the best that my manual skills and mental capacity, I saw a real opportunity and have always had the grit and passion to treat individuals as a whole body integrating all systems to make them the most efficient beings they can be to fully enjoy this beautiful life we have been given! With that said, please watch my first ever Youtube video introducing HEAL and don’t forget to subscribe and get notifications because their is a lot more to come! Welcome to HEAL Currently, my business team is very small but quite mighty! We have successfully completed 15 videos on self-care and therapeutic yoga that will be coming to your video screen in the next several months. So on this inaugural newsletter, I want to begin with the greatest thank you of all…to my brother Paul! He is absolutely the brains behind every video you will enjoy, one of my best friends, and one of the most caring people I have every met! Imagine….having your dream come to life and be able to work with the family you love and cherish! I only hope we can do what Paul and I have set out to help you do… HEAL your body and your mind! Paul Quilty Administrator of HEAL Wellness and Therapy, LLC