Category Archives: Uncategorized

Highway For Pain Or Is It A Super Highway

 

 Interesting insight into chronic pain, and I wanted to share with those living with chronic pain.

Our Highway of Pain

Our body has built a highway of pain. It took, on average, over 6 months or more to build. And now, it’s a superhighway that your brain built .To build a new pathway away from this chronic pain highway, you have to bow to it. Acknowledge it, as it consistently demands your respect.

That’s why you hurt.

And despite the temptation of quick fixes, intentional magic, and special toys – it likely will persist. It doesn’t not want you to dissociate from it. After all, your nervous system built it and worked very hard at it.

So what do we do:

You must build a new pathway, if you have any chance of feeling something else. Rather than dissociate, respect it and build new behaviors. Don’t keep doing what you are doing and expecting a different result.

Remodel. Rebuild.

Respect this old highway.

Build a new one with new strategies.

Improve the way you move.

Improve your dietary intake.

Improve your mindset toward the pain.

Improve your breathing and meditation techniques.

Discontinue the perpetuations and ruminations that built the old highway.

Build something new.  Remember, you have the power to build a new highway, too.

….

Wow, all very true. At Gentle Pilates we offer classes to, re-build your super highway. Group and Private Classes, Pilates, stretching and the MELT Method.  We can help you
remodel, rebuild, improve the way you move and help you, rebuild your super highway.

I am always asked what is the MELT Method. MELT combines with Pilates is an excellent way to “rewire” your super highway.  MELT works on hydrating the connective tissue system and re-balancing the nervous system to find better alignment, MELT and Pilates work on maintaining that alignment and improving overall fitness

Our new group classes start the week of April 16th, classes for Fibromyalgia and Chronic Pain designed to help you re-claim your life. Check out our website for information and times.  Contact us if you have questions or would like to sign up for a class.

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

human body

PILATES-BASED EXERCISE FOR FIBROMYALGIA; MULTIPLE CASE REPORT

AUTHOR; Ostalecki,S. Ph.D.; Gentle Pilates, Novi, 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?

 

shutterstock_162064853

 

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