Wake Integrative Health

Wake Integrative Health At Wake Integrative Health we look for and address the root cause of thyroid problems, fatigue, brain fog, hormone issues, gut, blood sugar, and aches.

Our Cell3 protocol helps most knees heal, regain strength, restore function and move pain-free again.

Crow Pose is a strong inverted arm balancing pose which also utilizes a great deal of core strength. It strengthens the ...
05/01/2026

Crow Pose is a strong inverted arm balancing pose which also utilizes a great deal of core strength. It strengthens the abdominal muscles, opens the groins, tones the abdominal organs and builds upper arm strength.

Instructions:

1. From Garland Pose (Yogi Squat), release the hands to the mat, opening all ten fingers wide and forming a firm base.

2. Lift the sit bones high as if coming into a forward fold, yet keeping the palms flat on the floor.

3. Come to the balls of the feet and walk them in towards the hands until the knees meet the upper arms.

4. Keep the gaze steady and forwards.

5. Engage the core as you lift the hips higher and glue the knees to the upper arms.

6. Slowly lift one foot off the ground, then the other, and keep the gaze steady and forwards, breathing into the belly.

7. Point the toes and lift the hips higher if accessible.

Modifications:

If the full crow pose is not yet accessible, try placing the feet on blocks and slowly shifting the weight forwards and back from hands to feet to get used to weight-bearing in the upper body. Play around with lifting one foot at a time off the mat, and make sure to keep the gaze steadily forward (about a foot in front of the hands) to help improve balance and reduce the risk of falling forward.



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A deep hip and groin opener, Garland Pose or Yogi Squat is a great way to tone the lower hamstrings, abdominals, and ent...
04/28/2026

A deep hip and groin opener, Garland Pose or Yogi Squat is a great way to tone the lower hamstrings, abdominals, and entire lower body. It’s an inwardly-focused pose, which when practiced to its full expression evokes gratitude and reverence.

Instructions:

1. From Goddess Pose, heel-toe the feet in slightly closer together and fold the upper body over the legs until you come to a forward fold.

2. Inhale to lengthen the spine, and exhale to sink the hips down in between the shins.

3. Take the palms together at your heart center, with elbows on the insides of the knees.

4. If possible, push the palms together until the forearms are straight, using the leverage of the knee-creases to maintain equilibrium.

5. Send the tailbone towards the mat between your heels, and as you breathe, extend the spine all the way from your tailbone to the crown of the head.

6. Keep your chin slightly tucked towards to chest to add to this elongation of the spine.

7. Breath deeply into the belly.

Modifications:

If the heels don’t quite reach the floor, it can be helpful to place blocks or support beneath them. If there is pressure or pain in the knees then placing a blanket behind them can help with this as well.



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A 2016 study found that after performing deep breathing exercises for 20 minutes and having their saliva tested at 5-min...
04/27/2026

A 2016 study found that after performing deep breathing exercises for 20 minutes and having their saliva tested at 5-minute intervals, participants had a significant change in their levels of salivary cytokines, which serve as biomarkers for inflammation.

Check it out: https://bit.ly/2FPbwga

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Goddess pose is a powerful posture that helps us harness our sense of inner strength and personal power. It strengthens ...
04/25/2026

Goddess pose is a powerful posture that helps us harness our sense of inner strength and personal power. It strengthens the calves, quadriceps, inner thighs, and core, as well as the shoulders, arms, and upper back. It also stretches the hips, groins, and chest, and helps to integrate the upper and lower energy centers of the body.

Instructions:

1. From a wide-legged standing position, turn the toes of both feet outwards, and bend the knees to sink the hips down.

2. Both knees should be aligned over their corresponding ankles, and the spine straight (not bent forwards).

3. On an inhale reach the arms up overhead, keeping the shoulders relaxed and the knees bent.

4. Exhale to sink the hips a little lower and bend into the knees even further.

5. Keep the gaze steady and fixed at one point ahead, and keep the breath steady into the belly.

Modifications:

Make sure the knees are in line with the ankles. For knee or lower back issues, it’s okay to keep the sit bones a little higher than 90 degrees. For shoulder or neck issues, keeping the hands together at heart center may be preferable.



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Whether it’s sugar, ci******es, or something in between, using breathing exercises has proved to be an effective way to ...
04/24/2026

Whether it’s sugar, ci******es, or something in between, using breathing exercises has proved to be an effective way to curb cravings successfully.

Check out this study to learn more: https://bit.ly/3hxefsS

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This pose, in particular, increases flexibility immensely, while also decreasing the severity of headaches, migraines, a...
04/22/2026

This pose, in particular, increases flexibility immensely, while also decreasing the severity of headaches, migraines, and fatigue. Overall, it is a great energizing pose which requires stamina to hold for extended periods.

Instructions:

1. From the top of your mat, turn to face the right side and step the right leg as wide as you comfortably can.

2. Turn both feet slightly inwards and avoid locking out the legs.

3. Take the hands to hips, tucking belly in and tailbone down, and take one deep breath in to lengthen the spine.

4. On an exhale, hinge at the hips and come through flat-back until the palms reach the floor.

5. Either keep the hands flat on the floor, bend the elbows, grab hold of big toes, or else take hold of either shin with the hands.

6. If your hands do not reach the floor comfortably then blocks can be placed beneath them to assist until hamstrings have been lengthened enough.

Make sure both hips are squared and equal towards the floor (ie., that one hip isn’t lifted slightly higher than the other, and that the outer edges of both feet are firmly pressed to the ground.



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If you’re finding that you’re unintentionally snapping at people and seeing the world around you through a cloud of dark...
04/21/2026

If you’re finding that you’re unintentionally snapping at people and seeing the world around you through a cloud of darkness, take a few minutes to focus on your breath!

Not only will this help lower your blood pressure, but you’ll help your body balance out all the stress hormones it’s been sending out to contend with the “threats” you’ve been facing all day.

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We all experience stress, but we all have different ways of dealing with it. When we don’t manage stress in a healthy wa...
04/19/2026

We all experience stress, but we all have different ways of dealing with it.

When we don’t manage stress in a healthy way, it can have devastating effects on our health - as adrenal dysfunction shows us!

From breathing exercises to everyday mindfulness practices, there are many ways to cope with stress in a healthy way.

Can anyone share how they cope with stress?

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Dancer pose tests your balance, coordination, and integration of muscle groups. It also stretches out the quads and shou...
04/19/2026

Dancer pose tests your balance, coordination, and integration of muscle groups. It also stretches out the quads and shoulder girdle, while working the arms and entire torso, too. The expansion of the chest in this pose also allows room for greater inhalations and brings more oxygen into the body.

Instructions:

1. From Mountain Pose at the top of the mat, slowly shift all of your weight into the right foot, without lifting the left just yet.

2. Once you’ve found balance here, bend the left knee and take the heel towards the left buttock.

3. With arms long alongside the body, and heel lifted up, grab hold of the left ankle or outer edge of the foot in the left hand.

4. Inhale to reach the right arm straight up overhead, reaching fingers towards the sky.

5. As you exhale, start to hinge forward from your hips as you kick the left foot into your left hand and reach the right fingers forwards until the torso comes parallel to the mat.

6. Keep a slight bend in the bottom knee as necessary, and breathe deeply into the belly.

Modifications:

If the full variation is too much, practice kicking the left hand into the left foot and keep the right arm outstretched. Gradually the hips and quad muscles will loosen and over time a fuller expression of the pose can be achieved.



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Use a microfiber cloth to dust light fixtures and lamps. For extra grimy light bulbs, use a damp cloth and wipe - just b...
04/19/2026

Use a microfiber cloth to dust light fixtures and lamps. For extra grimy light bulbs, use a damp cloth and wipe - just be sure that bulbs are cool to the touch and everything’s unplugged from the wall.

Pro tip: Do this first so that errant dust doesn’t rain all over your clean room at the end!

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Multiple studies have found that participants scored higher on tests that measure fine motor speed, focused attention, a...
04/18/2026

Multiple studies have found that participants scored higher on tests that measure fine motor speed, focused attention, and visuomotor coordination after ten minutes of deep breathing techniques.

Next time you need to focus your attention on something, start with some breathwork!

Stay inspired! 💫 Follow our page for more health tips, wellness insights, and uplifting content. Have questions or want to learn more? Send us a message, we’re here for you!

Most of us clean AROUND furniture - spring cleaning means moving stuff and cleaning underneath it! So grab a friend and ...
04/18/2026

Most of us clean AROUND furniture - spring cleaning means moving stuff and cleaning underneath it! So grab a friend and move everything, including rugs, to give all surfaces a deep cleaning. Move appliances away from walls and get a vacuum hose in there. You’ll be surprised at all the build-up!

Pro tip: This is a great time to test out some new furniture arrangements too!

Stay inspired! 💫 Follow our page for more health tips, wellness insights, and uplifting content. Have questions or want to learn more? Send us a message, we’re here for you!

Address

900 W Williams St
Apex, NC
27502

Opening Hours

Monday 8:15am - 6pm
Tuesday 8:15am - 2pm
Wednesday 8:15am - 6pm
Thursday 8:15am - 6pm

Telephone

+19193032778

Website

https://doctorshealthhub.net/kneepain1?fbclid=IwY2xjawPsZshleHRuA2FlbQIxMQBicmlkETFoWHh1Rk9mbG

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