Monthly Archives: January 2017

Responding to Back Pain Part 2: Back injuries

Posted on by

Fusion Pilates Asheville’s Elizabeth Goyer discusses strategies for healing a back injury…

A month ago, I posted a blog article about managing dull back pain flare ups. I find those strategies very useful for low level pain. However, I suffered a severe back injury years ago, and I wish I had known how to handle it effectively. Instead, I cared for it poorly and reinjured it 6 months later. As they say, hindsight is 20/20. So if you or someone you know has recently suffered a back injury, consider these tips, which are based on my personal experience.

For a more intense, acute back “injury” (pain level 5 or higher)

  • DON’T try to “FIX IT.” I know it’s tempting, but trying to adjust yourself or have someone “crack your back” is going to do more damage in the long run (and likely the short term as well).
  • Go see a trusted health care practitioner. Back injuries are serious and you should treat them as such. I do not personally recommend going to a chiropractor who uses a rough style of adjustment, but every injury is different and you should do what you think will work.
  • Check in with your overall health – hydration, diet, sleep, stress. Identify at least one “low hanging fruit” in each category and make a change. For example – if my low back flares up, I might drink a glass of water or herbal tea, eat something anti-inflammatory, set a strict bedtime that allows at least 8 hours of sleep, get something done on my list, and plan something fun for the next day.
  • Ask for what you need. You may not be able to go to work safely. You may not be able to drive. Get help. Almost everyone has experienced back pain and knows how debilitating, frustrating, and distracting it can be. You will be supported by people who care about you and understand.
  • Consider using a cold pack at a therapeutic temperature (not ice cubes) to help reduce swelling immediately following the injury. Although OTC drugs like Ibuprofen and Naproxen Sodium are controversial, and definitely not safe for long term use, they may be useful in the short term if you can tolerate them. I believe that reducing the pain is really important because it will help your stress hormones go down, which will help you heal faster.
  • Take your time with your recovery. Don’t try to set a “better by” date – this will often lead to disappointment, especially if your subconscious is having trouble trusting you to be safe with your body! Gently rebuild trust between you and your body by making smart decisions that have you feeling a little better each day. With back injuries, it is OK to play it safe!
  • Shop around for a good PT. Physical therapists can be a crucial component in your recovery, or they can feel like a waste of time and money. Do a couple sessions with 2-4 different people, and see whose approach resonates the best with you and your body. Your PT should be experienced with your specific type of injury and excited about working with you. They should also take their time and supervise you with as much attention to detail as your Pilates teacher.

Click HERE to schedule with this instructor.
Click HERE to take classes with this instructor.

`

Fusion Pre & Post Natal Classes

Posted on by

We are Pre & Post Natal Experts!

The Fusion Pre & Post Natal program is presented to other Pilates Instructors yearly all over the world. You can take advantage of these techniques and wealth of knowledge right here in Asheville!

Wednesdays at 10:15am        Pre & Post Natal Mat Class

Thursdays at 12:30pm           Post Natal Mat Class

sign_up_button_2_-_csc_eventsBabies are not permitted to come to class at this time

  • Safe and effective cutting edge techniques for Pre and Post Natal clients
  • Practical methods for labor including breathing and postures
  • Prepare for an easy recovery after birth
  • How to properly deal with diastisis, episiotomy, & C- section issues in post pregnancy

This work has been presented at:

MFit Expo Moscow
Natural Flow Tokyo, Japan
Inner Wave Fuokuoka, Japan
Pilates on Tour Chicago  
Pilates on Tour Washington DC
Pilates on Tour London
PMA Conference 
and in studios across the US
`

NEW Pilates Sculpt Class Series!

Posted on by

NEW CLASS
Pilates Sculpt Series with Jennifer Gianni

Join this flow, high intensity Pilates Sculpt workout. This 45 minute class was designed to talk to the whole body and we waste no time.

January 17 – February 9
8:30am – 9:15pm
$80 for the Series
`

Movement & Mediation Series!

Posted on by

Movement & Mediation with Jason Watts

Chi Kung Meditation
Chi Kung or

Jason Watts has a life long passion for martial arts and meditation. He started his journey in the internal arts of China 18 years ago. Growing up in Florida surfing, Jason fell in love with the ocean like movements of Chi Kung and Tai Chi. He realized how powerful these movements were for meditation and self defense. He has continued to train in other spiritual/martial arts such as Yoga and Brazilian Jiu Jitsu. Jason has been teaching the art to kids and adults for the last 16 years. He has seen how the different modalities of training all further promote the importance of meditation. He found that, “meditation is self defense.”

Jason’s Primary teachers are Master F. J. Paolillo of the Tao Institute. He studied the internal arts (Tai Chi, Chi Kung, Meditation) intensively with Master Paolillo for 16 years. Laura Richards, Acupuncture Physician and Tai Chi Instructor. Professor Armando and Christine Basulto, Basulto Academy of Defense. Jason has studied Yoga from various teachers as well as gurus.

“Life Energy Cultivation” – is a holistic system of coordinated body posture and movement, breathing, and meditation used for health, spirituality, and martial arts training.

Wednesdays at 6pm for 6 Weeks starting January 18.
Class Description
6 week series integrating chi kung meditation emphasis on the silk reeling chi kung exercises each class will build off the last this will be a guided meditation using chi kung to energize the body and mind, with an added emphasis on taoist philosophy to help integrate the spirit.
You will learn tai chi principles and acupuncture theory as it applies to the movements and postures. We will sit, stand, and move in meditation.
This is a progressive series where one class builds from the last. No walk ins allowed. Class will only be held with a minimum of 10 students.


Jason Watts has a life long passion for martial arts and meditation. He started his journey in the internal arts of China 18 years ago. Growing up in Florida surfing, Jason fell in love with the ocean like movements of Chi Kung and Tai Chi. He realized how powerful these movements were for meditation and self defense. He has continued to train in other spiritual/martial arts such as Yoga and Brazilian Jiu Jitsu. Jason has been teaching the art to kids and adults for the last 16 years. He has seen how the different modalities of training all further promote the importance of meditation. He found that, “meditation is self defense.”
Jason’s Primary teachers are Master F. J. Paolillo of the Tao Institute. He studied the internal arts (Tai Chi, Chi Kung, Meditation) intensively with Master Paolillo for 16 years. Laura Richards, Acupuncture Physician and Tai Chi Instructor. Professor Armando and Christine Basulto, Basulto Academy of Defense. Jason has studied Yoga from various teachers as well as gurus.
`