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 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! 💤🌟

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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.

Thanks for watching and please remember to ❤️SUBSCRIBE!

Anxiety and Panic Attack Tools - Part 3

➡️ 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 excited to bring you the third installment of our four-part series focused on providing you with essential tools to tackle anxiety and panic.

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 ). Marsha will share her experiences with these exercises as someone who has incorporated them into her routine. Together, we'll guide you through these relaxation methods to help you manage your anxiety effectively.

In this session, we're delving into muscle relaxation. It's crucial to understand that specific muscles in our body are tightly connected to our fight-or-flight response. The tension in these muscles can exacerbate your anxiety and panic. We will work on releasing tension from these muscles to promote relaxation and calm.

We've pinpointed three specific muscles to focus on:

Sternocleidomastoid: This muscle is associated with the vagus nerve, often referred to as "The Wanderer." We'll guide you in releasing tension in this muscle.

Upper Trapezius: We'll help you relax this muscle, which tends to tense up when you're stressed.

Psoas Muscle: Although not directly linked to a sympathetic nerve, the psoas muscle can indirectly influence your stress response by compressing nerves related to your fight-or-flight response.

We'll demonstrate techniques to relax these muscles and alleviate physical tension associated with anxiety and panic.

Our series is designed to equip you with a comprehensive set of tools for dealing with 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.

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!

Therapeutic Yoga for Hip Bursitis

Hip bursitis can be challenging, but with the guidance of our experienced instructor Trudy, you'll learn effective yoga poses and techniques to alleviate discomfort and strengthen the surrounding muscles.

Trudy shares valuable insights, including the importance of mattress support and proper sleeping posture to avoid exacerbating hip issues. You'll flow through a series of gentle and targeted yoga poses, focusing on the outer gluteal muscles and hip rotators, which are crucial for hip support and stability.

If you're seeking relief from hip bursitis or want to prevent it, this Therapeutic Yoga class is perfect for you. Subscribe to our channel for more empowering wellness content and take control of your hip health today! 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!

Therapeutic Yoga for Low Back Pain

Are you struggling with low back pain and looking for a simple yet effective solution? Look no further than our video, "Therapeutic Yoga for Low Back Pain." In this 15-minute class, our expert instructor Trudy will guide you through a specialized technique to decompress and provide traction to your low back, offering much-needed relief.

Trudy's expert instruction and guidance will help you understand the root causes of your back pain and teach you a straightforward approach to alleviate it. You'll learn gentle and targeted yoga poses and movements that focus on decompression and traction, helping to release tension and create space in your lower back.

This class is suitable for all levels, including beginners, and requires no previous yoga experience. Trudy will provide clear instructions and modifications to ensure that everyone can participate comfortably and safely. Whether you're dealing with chronic low back pain or simply need a quick solution to relieve discomfort, this therapeutic yoga practice is the perfect choice.

Subscribe to our channel and join Trudy in this empowering "Therapeutic Yoga for Low Back Pain" class. Take control of your well-being and discover the power of yoga to relieve and heal your low back. Say goodbye to pain and hello to freedom of movement. Your back deserves this care and attention!

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Morning Sun Salutation Yoga

Start your day off on the right foot with our invigorating and energizing video, "Morning Sun Salutation Yoga."

Join us as we guide you through a rejuvenating yoga practice that combines the graceful and flowing sequence of Sun Salutations with a refreshing morning routine. This video is designed to awaken your body, enhance flexibility, and set a positive tone for the rest of your day.

As you flow through each posture, you'll synchronize your movements with conscious breathing, promoting mindfulness and grounding yourself in the present moment. The Sun Salutation sequence will warm up your muscles, improve circulation, and increase your overall vitality.

Whether you're looking to kickstart your day, improve your flexibility, or simply find a peaceful moment for self-care, "Morning Sun Salutation Yoga" is the perfect choice. Subscribe to our channel and join us on the mat as we welcome the morning sun and nurture your mind, body, and spirit. Embrace the day with a renewed sense of energy and positivity!

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Therapeutic Yoga to Fix Shoulder Impingement

If you're struggling with shoulder impingement and seeking relief, look no further than our latest video, "Therapeutic Yoga to Fix Shoulder Impingement."

Led by our experienced yoga instructor and backed by the expertise of physical therapists, this video offers a comprehensive and gentle approach to addressing shoulder impingement through therapeutic yoga. You'll discover a series of targeted yoga poses, stretches, and movements designed to relieve pain, improve mobility, and restore strength to the shoulder joint.

Our instructor provides detailed guidance and modifications throughout the practice, making it accessible for individuals of all fitness levels and abilities. With a focus on proper alignment, breath control, and mindful movements, you'll learn effective techniques to alleviate impingement, release tension, and strengthen the surrounding muscles.

Say goodbye to shoulder pain and regain freedom of movement with our "Therapeutic Yoga to Fix Shoulder Impingement" video. Subscribe to our channel and join us on the mat to unlock the healing benefits of yoga for your shoulders. Take the first step towards a pain-free and functional upper body. Your shoulders deserve the care and attention!

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5 Minute Yoga for the Low Back

In this quick and easy routine, we'll guide you through a series of yoga poses specifically designed to target and alleviate low back pain. Whether you're a beginner or an experienced yogi, this brief practice is perfect for incorporating into your daily routine to improve your overall health and well-being.

Trudy will lead you through each pose with clear, easy-to-follow instructions, making this practice accessible to anyone who wants to improve their posture and flexibility. You'll learn simple yet effective poses to release tension and strengthen the muscles in your lower back, helping to alleviate pain and prevent future injuries.

Thanks for watching and please remember to ❤️SUBSCRIBE!