Category Archives: Uncategorized

The Amazing Human Body; Do We Need Maintenance

 

 

Just like a car the body is a machine designed to work in a specific fashion. Nothing in the body works in isolation—every part has an explicit function meant to work in harmony with other parts. Our skeleton is like the chassis of a car and the quality of our posture determines whether all of the moveable parts can work effectively. Many of the body’s muscles though far away from each other are meant to work in synch and require proper posture to do so. Our body follows a mechanical model—it is a series of arches, hinges and pulleys, and learning about and understanding your body’s mechanics will allow you to effectively utilize the genius behind the body’s design.

You have to learn how the body works in order to use it correctly.

Bones hold us up; muscles move us; nerves tell the muscles to move the bones. Are you interested in learning more?

Join our newest class : “The Biology of Movement and Meditation.”  People from any background can take it,  we spend half our class period learning about the body (anatomy) and the other practicing movement and Pilates, then end with a meditation.

One of our clients commented on the class, “It is a great class with movement, somatic anatomy (learning about the body inside and out), and of course pilates.

Class is held on Monday from 5-6PM.  For more information or to sign up, send us a note or call.   Questions just ask!

Follow Your Passion It Will Lead You To Your Purpose

 

 

“Follow Your Passion It Will Lead You To Your Purpose”

I’ve spent a ton of time learning about the body, how it works how it moves, how it’s put together, and what can go wrong.  I spent 15 years mentoring and  lecturing with Dr. Martin Tamler, leading  physician for Fibromyalgia/Chronic Pain.  I have authored 3 books and produced an award winning documentary, on pain.  I’ve spent thousands of dollars on certifications, education, a PhD, and I know a  great deal about the body.

I guess I can say, I am following my passion of working with the body, teaching others anatomy and helping them understand  their pain.  Even with Fibromyalgia when we experience pain and tension in specific areas of the body, that sensation only tells a small part of the story. Our bodies are much more complex and integrated than we imagine. In fact, no pain or problem in the body is local. The way we hold ourselves, that injury we didn’t think much of way back when, what we do with our toes when we walk-all of these things affect our organs, our circulation, our immune system and our overall muscle and bone health. Why? Fascia.

This month I had the opportunity to participate in a 2 day cadaver dissection lab.  An amazing experience.  I also participated in a week long Fascia Training class.  And let me tell you Fascia is throughout the whole body, wrapped around the organs-it has a breath-taking presence.

Fascia is like a network within our body-Do your want your body to be durable and last? The key is moving our bodies to create healthy fascia.

Our new studio class, Fascial Movement is an excellent class with a focus on multidirectional exercises, tension release, and skeletal balancing for efficient movement. The movement variables including Bounce, Sense, Expand and Hydrate. The result of movement from this class is healthy fascia, less pain, and healthy durable strong bones.

If you would like to know about our private classes on Fascial Movement please contact us.

My purpose is helping you to work on making your body durable, pain-free and”long lasting.”

Hope to see you in our new programs, at our studio!  I know I can make a difference in your life!

And yes, the “homework” I created for clients is the signature of my practice.  I give people stuff to do at home!!

 

PILATES BASED EXERCISE FOR FIBROMYALGIA: MULTIPLE CASE REPORT

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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.

 

Fibromyalgia: Can we Prevent A Flare Up?

 

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If you’re living with fibromyalgia, simple steps you can do right now can help prevent a painful fibromyalgia flare.

For the 5 million Americans living with fibromyalgia, the discomfort that characterizes this condition never really goes away. But from time to time, sudden bouts of intense pain, fatigue, and other symptoms — known as fibromyalgia flares — will also occur. While there’s no definitive way to avoid occasional flares, you can be proactive and develop strategies to keep your symptoms in check, according to

  •  Journaling. Take 10 minutes every day to jot down things like what activities you did, what medication you started, how well you slept, or if you ate something new. Journaling is the key to discovering your flare triggers, so you can try to avoid them.  It can take up to 48 hours for an event to trigger a fibromyalgia flare-up, and if it’s not noted somewhere, you might not remember or recognize the correlation.
  • Delegating and saying no. Many people with fibromyalgia are perfectionists and like to do everything themselves, from all the cleaning to all the cooking. But you have to learn to let others do things for you because even mild overexertion can lead to a severe flare-up.
  • Stress management. Stress tightens you up, and when you have fibromyalgia, the muscles don’t let go. Find something that reduces stress for you before it gets to that painful point. I like listening to books on tape, for instance.”
  • Standing tall. Learning and maintaining proper posture is crucial to managing fibromyalgia, because posture errors that push the head too far forward or cause slouching can lead to muscle fatigue, followed by increased tension and pain.  Movement is vital and Pilates is one of the “best” forms of movement.  Pilates is movement that changes life.
  • Proper diet. Protein intake is vital to those with fibromyalgia because it’s the only macronutrient that builds and maintains muscle. A diet low in protein results in more nodules, more pain, and consequently more exhaustion.”

Do your own personal research for any new therapy you want to try, applying a simplified  scientific method. “Try tested therapies before untested ones, and make sure any treatment you try is safe.” Dr-1._Tamler_&_Sharon1

You can best assess whether a particular therapy is working by following these steps:

  • Start only one new treatment at a time.
  • See if you feel better when you use the treatment.
  • Stop the treatment, and see if you get worse.
  • Restart the treatment, and see if you improve again. If you do, you can be fairly confident that this treatment has a positive effect on you.

Don’t forget to join our newsletter for information on upcoming classes and workshops.  shutterstock_100548082

Signature - Sharon Ostalecki

Finding my Way Through the Fog of Fibromyalgia

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Do you find it difficult to explain, “Fibro-Fog” to your friends or family. I would like to share my definition of fibro-fog. I hope it helps you to explain to your spouse, family or friends what it is like for many of us living with the challenges of fibromyalgia.  And for many cancer patients dealing with the same issues, after/during treatment.

Fibro Fog is like opening a file cabinet to locate information, only to find the folders not in any familiar order. You attempt to organize the folders alphabetically. After checking how you’ve done, you notice the folders are still in disarray. Repeatedly you try to reorganize until you’re tired of trying. If you’re disgusted with yourself you may stop and leave it for another day or try to continue. When opening the folders you find that many are missing the contents. The folders that have their contents seem to be in the wrong folder. Confused, you aimlessly search through folders and begin mixing their contents with other folders in an attempt to classify the contents in their proper folder. You do this over and over, back and forth to no avail. At some point you ask yourself, what was I looking for? No matter how hard you try, you just don’t remember.

When I’m in this Fog, it’s hard to communicate with others. Finding the proper words is difficult to say the least. And forming interesting conversation is practically unattainable. What I’ve learned is to set daily goals. Write them down starting with the easiest to the more challenging. The key is to keep your expectations pushing the edge just short of failure. Then as time goes on, I build on my successes. Eventually I find my way through the Fog.

How about you– Can you share ways you explain, “Fibro-Fog” to those in your life that just can’t seem to understand what it is like to live in the fog.

Signature - Sharon Ostalecki
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