Category Archives: Exercise

PILATES BASED EXERCISE FOR FIBROMYALGIA: MULTIPLE CASE REPORT

human body

PILATES-BASED EXERCISE FOR FIBROMYALGIA; MULTIPLE CASE REPORT

AUTHORS; Ostalecki,S. Ph.D.; Gentle Pilates, Novi, MI, USA.
Tamler, M. MD; William Beaumont Hospital. Royal Oak, MI, USA.

 

SUBJECTS: 15 subjects (3 Male, 12 Female); mean age 55 years, age range 50-65.

MATERIAL/METHODS: Inclusion criteria: Community dwelling adults with the diagnosis of fibromyalgia. Subjects volunteered to participate in 2x per week 50-minute mat class for 4 months taught by a PMA/Polestar certified instructor.

Subjects received the following pre-tests and post-test at 6 weeks and then at the conclusion of the study.

Fibromyalgia (FM) Impact Questionnaire (FIQR)

Assessing: Function, Symptoms, and Overall Life Activities

Universal Pain Assessment Tool

Assessing: Weekly Pain levels

Functional Tests

Heel raise test, Goal Post, ½ squat, Spine Extension (prone), core strength (supine)

KEY WORDS: Pilates based mat exercise, Gentle Pilates, Pain, Fibromyalgia

FUNDING: None

Results: All of the subjects completed the study, even though less than half of patients in our study were provided recommendations to initiate an exercise program as part of their treatment plan.

Post test at 6 weeks showed improvements in the following areas: level of pain, 2 points, level of energy, 2 points, level of stiffness, 6 points, level of depression, 6 points, balance, 3 points, heel raise: increase in reps from 2 to 5. Pain levels fluctuated which is typical of FM patients, but assessment was in the 4-6 ranges as opposed to the starting range 9-10. The most significant changes were seen in pain levels, depression and ease of movement. At the onset of the study participants moved slowly and had difficulty getting down to the floor, and up.

 Conclusion: Gentle Pilates group exercise, mat based program, appears to improve physical function well being, balance and also decrease pain. A small percentage of the participants reported they have reduced pain medications. The comradery of the group was important; and gave support to the group as a whole, which contributed to the high attendance, at each class. The program will now continue at a low fee for Fibromyalgia patients; and it is recommended to include home-based physical activity as an exercise intervention for individuals with fibromyalgia. It is also important to offer phone or in person contact so Fibromyalgia participants could receive feedback/support, on their home-based activities

Also, a randomized controlled trial is recommended to compare the use of Pilate equipment (reformer, Cadillac, chair & spine corrector) with a mat based (Gentle Pilates) program.

 

Pilates Program for Fibromyalgia & Breast Cancer Survivors

Pilates program for fibromyalgia, breast cancer survivors

The Community House in Birmingham, MI will be offering a very special class this fall.

Look and feel your very best with this gentle beginner Pilates class. This is a Pilates class with incredible health benefits: strengthen muscles and bones, stand taller with better posture and balance, support a healthy back with better core strength and stretch out to move with ease and freedom.

Instructors Sharon Ostalecki, PhD and Judy Polite will be using the basic principles of Pilates to encourage continued functional movement. The class is designed for those who are rebuilding their bodies. It works at the foundation of physical strength, concentration, flexibility and endurance. The class is safe for clients of all ages with a variety of issues, through modifications and support with props.

This is an excellent class for breast cancer survivors, fibromyalgia or chronic pain patients.

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Fibromyalgia Pain Management–May I Borrow A Tennis Ball?

When I first developed fibromyalgia, many years ago, I search for ways to reduce my symptoms.

My physician told me one very common way is to use items that are soft and round such as a tennis ball or some other kind of firm ball in order to apply acupressure (a direct pressure to the painful area or tender point for 20-60 minutes in order to break it up the tightened, restricted fibers).

The rational for this form of treatment comes from the following analogy. When an individual suddenly develops a charley horse in the middle of the night, the natural inclination is to grab at the muscle, start to massage it and then stretch it out. This is a reflexive, instinctive action that takes. On the other hand, when a partial area of muscle tightens producing the same painful phenomenon, the body has no reflex to address the problem. Despite this fact, when the same treatment technique is used … massaging out the muscle knot, stretching out the fibers and then bring them back to their normal resting length, the exact same results can be achieved … successful pain relief!

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“Oh my Gosh, I’m Lost!” Coping With Fibromyalgia

No, you are not crazy. Your pain and fatigue are real and have a cause.

For one of my patients it came to a head one day while she was driving home from work on the expressway and suddenly realized, “Oh my gosh, I’m lost.”

She shared her experience with me…  She pulled off to the side in amazement. She could hardly think of anything but being tired, getting lost cut through the fog to have an impact. Where was I? Had I passed my exit? Nothing looked familiar. I had to think back to what I last remembered. I had just left work, hadn’t I?

And the little voice in my head kept saying, “I am so tired.” I broke down and cried, but there was no relief in it, so but a moment later I was saying to myself, “I don’t think I’ve gone far enough” as I pulled back onto the expressway.

Soon, I was crying again. “Maybe I should just run my car into that wall. Then I’d get some sleep!” No, I wasn’t serious. I was just being sarcastic with myself. All I wanted was to be myself again! I stopped driving that day for over a year.

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Fibromyalgia Exercise Prescriptions–But What About the Side Effects?

Fibromyalgia exercise prescriptions should be individualized based on your initial functional capacity, severity of pain and fatigue, and tolerance to the problems that activity causes you. A general rule is to do less than you think can be accomplished. Success is a powerful reinforcement and increases the likelihood of maintaining an exercise program.

Inactive persons with FM should begin at a low intensity that is comfortable and pleasant, performing just 5 to 10 minutes of exercise, 3 or more times per week (daily when possible). Recognize that you may have some tolerable short-term increases in pain and fatigue. High intensity, stop-and-go activities and sporadic workouts should be avoided, since overloading sensitive muscle tissues may result in a ‘flare up’ of FM symptoms.

Participate in a variety of activities to avoid repeatedly stressing the same muscles and joints. If you exercise at an appropriate intensity, frequency, and duration, the symptoms caused by the physical activity should resolve within the first few weeks of exercise.

This diagram below provides a graphic representation of a proposed dose-response curve for exercise.

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