Atlantic Pilates

08/22/2023

Are you a “naysayer” like me? When I’m presented with a solution, a marvelous new product or a different viewpoint, my initial reaction is usually negatgive….as in “that won’t work.” Thankfully, I am a curious person, so I usually investigate and determine if I was right. Sometimes I’m wrong.
I was wrong when I first heard about Pilates. I was suffering with pain from a list of physical problems: degenerative disc disease, undiagnosed scoliosis, and cervical vertebral fractures. I was told a spinal fusion or a rod surgically implanted was my only option. As a hairdresser I had witness numerous clients who had undergone spinal surgeries and the results in the 1980’s was not promising. I was taking Flexeril and codeine with Tylenol daily with little relief. I also drank several glasses of wine each night to help me sleep.
One day I described my body to a client as “peanut butter” because it felt like peanut butter ran through my veins leaving me lethargic and my bones felt fragile and would easily break…like peanut brittle. Her expression scared me. It was a combination of pity and concern. She offered me a solution, which I immediately said, “it won’t work.”
What was her suggestion? PILATES.
She was a Pilates instructor and told me all the benefits: Better Posture; Strong Muscles; Increased Flexibility; Better Body Awareness; Improved Neurological Function; Good Balance and Reduced Pain. My response was “I already did physical therapy for 18 months and it didn’t help.” Exercise was going to hurt me more…so no thanks.
I continued to struggle for another 8 months before I decided to quit my job and work from home. I set up a small salon in my home and worked three days a week in the mornings and evenings, taking a break in the afternoon. I sat for two hours a day on a traction device which offered temporary pain relief. Again, my client suggested I try Pilates just 2 days a week. My excuse was I couldn’t afford it. She countered with “I won’t charge you.” Feeling cornered, I finally said yes but told her I didn’t believe it would help and didn’t want to disappoint her.
After only 4 sessions I felt better. Twenty years later I feel better at 65 than I did at 35. And I never had surgery.

So why does Pilates work?
For as complex and miraculous as our body is, it’s also simple. The problem is we don’t have an owner’s manual. Pilates is a method of using movement to condition our bodies for optimal health. The movements are designed to bring balance to the muscles of strength and flexibility which will train proper neurological responses, movement patterns and cell production. The benefit is better overall health and wellbeing.
Most aches and pains we experience along with knee, hips, back and shoulder problems are a direct result of us misusing our body. As a Pilates instructor, I teach you about your body and give you tools to use it efficiently and properly. The goal is to keep ALL the muscles working well to maintain strength but also flexibility. Many forms of fitness and exercise rely on breaking down muscle fibers or doing repeated repetitions of movement which can result if systemic inflammation as the body is constantly repairing itself. The process can decrease flexibility as well and increase inflammation.
Loss of flexibility is a major contributing factor to dysfunction in the body. Once flexibility is lost our body’s ability to lubricate our joints is lost. Chronic inflammation causes pain. When people experience pain they tend to limit movement and often use food and alcohol to comfort them. Many foods contribute to inflammation in the body and inflammation is a precursor to diabetes, heart disease and cancer.
I can give you the owner’s manual to your body. I can design and teach you a simple series of movements that will bring back freedom of movement to your body regardless of if you have sciatica, arthritis, or back pain. Anyone can do Pilates. I design programs according to your current ability and change them as your body changes. Exercises can be done sitting or lying down……..even on a bed!
All sessions are offered on ZOOM and start with a FREE CONSULTATION.
Hour - $45 once per week $35 twice per week
30 minutes - $25

CONTACT: Barbara Unger-Lengen 772-233-2407
www.atlanticpilateszoom.net

01/29/2023

The Pilates Cadillac makes a work surface for my new Wool rug hooking hobby. I have been buying wool clothes from thrift stores and ripping them up for the fabric. The left over scrap pile is Wilfred's new favorite place to lay. Using the Cadillac also keeps me tidy since I need the area available for Pilates Zoom sessions !

01/24/2023

Happy Lunar New Year! It marks the transition from the year of the Tiger to that of the Rabbit. It symbolizes a transition of a year full of resilience to one of prosperity and the theme of the Water Rabbit (2023) is peace, prosperity and optimism. Wish you all luck this year 🧧

12/29/2022

I PROMISE YOU NEED THIS.

PSOA TRAUMA RELEASE.

Relieve back pain, shoulder pain, hip pain, PTSD and chronic stress.

JOIN ME for a FREE Zoom Session Thursday January 5th at 6PM

LINK at end of article

You probably do not know the group of muscles called Psoas. They connect the upper torso with the pelvis and are located on the lower side of the back. They are responsible for a lot of tasks: Walking upright, even shoulders, the position of the legs and the spine. We usually use them not only unconsciously, but we also notice tensions in that area only indirectly: They affect the diaphragm, are communicated to the torso and can cause pain in the upper back and the shoulder area.

The psoas muscles form a connection between breathing and body posture.

These muscles play an important role in storing as well as in healing trauma. The psoas muscles are considered the fight/flight muscles of the human species. These primitive muscles stand guard like sentinels protecting the center of gravity of the human body located just in front of the 3rd vertebrae of the sacrum (S3). These muscles connect the back with the pelvis and the legs. During any traumatic experience, the psoas muscles contract. To heal from physical trauma contractions, this deep set of muscles must let go of their protective tension and return to a relaxed state. It has been generally accepted that after particularly stressing or traumatic experiences, people could get a massage, take a hot bath or do some exercises, and that will resolve their trauma and restore their body back to a healthy state. However, this is not the case when it comes to traumatic tension in the psoas muscles.

It often is the case that contracted and even damaged psoas muscles create tremendous lower back pain. This is very common among sexual abuse survivors. What is often overlooked is when the psoas muscles contract and pull the body forward, they cause secondary muscle contractions as the body tries to compensate for this forward pull. The erector spinae muscles will also pull the body backwards in an attempt to keep it upright. These two opposite tensions will actually compress the lumbar spine as they pull the lower vertebrae together, creating a spinal compression that can be damaging over a prolonged period of time. If held long enough in this tension, this pull will eventually cause secondary shoulder and neck pain as well.

The diaphragm muscle also adds to the tension in this area. The psoas muscle overlaps the iliacus and diaphragm muscles along the spine. Together, they form a linking system of the torso, pelvis and legs. Since this is such a strategic area of protection, the largest number of sympathetic nerves (fight or flight nerves) are also found in this area of the body. As humans, we possess the same mechanism. However, to our detriment, we have inhibited or deadened it. As an example, when we get nervous or overexcited, we deliberately try not to shake so as not to appear weak or afraid. This ego control places the body and mind into a conflict. The body wants to shake to discharge the excess energy, but the mind refuses to let it do so. The mind usually wins and the body must then find another way of dealing with this hyper-aroused charge. The way it deals with it is by contracting the muscles and containing this excess charge. The muscles in the body contract and hold onto the excess charge until they are allowed to release it at a later time. If they do not get that opportunity, the contracted muscles then produce a chronic state of tension in the body. Herein lays one of the root causes of PTSD. If the muscles contracted during trauma do not release this high charge shortly after the trauma, they will continue to try to do so at a later date as a way of restoring the body to a restful state.

Post traumatic reactions are cause by the residual undischarged excitement generated in the time of the event. If this high state of aroused energy is prevented from being discharged in the body, it remains trapped in a bio-neural-physical loop that causes a repetition compulsion behavior. Until the body shakes out this tension, the body will continue to repeat this chronic tension pattern of protection and defense. A major component to a successful recovery from trauma is to activate the person’s natural release mechanism that signals the body to return to a state of rest and recuperation.

For all humans, after the trauma is over, the nervous system should naturally activate itself and begin to shake out any residual chemicals or tension remaining from the traumatic episode. This shaking sends a signal to the brain informing it that the danger has subsided and it should turn off its alert status. If the nervous system does not activate itself, the body continues to remain in a kind of short circuit loop with the brain continuing to believe it is still in danger and therefore continuing to command the body to stay in a state of readiness and alert.”

Additionally, our Psoas muscle can serve as a litmus test for the rest of our body. When our Psoas is in a state of relaxation and rest- typically so is the rest of our body. And when our Psoas is tight and flexed- so is the rest of our body! This can produce an excess of cortisol and adrenal in our system which can lead to a myriad of stress-related health disorders including adrenal fatigue.

Our Psoas muscle is also correlated with our Diaphragm, which one of our main muscles responsible for breathing (see diagram below). As you can see the Diaphragm and the Psoas connect along the same vertebrae in the lower spine- so when the Psoas is tight we are unable to fully extend our Diaphragm. This means we aren’t able to take a full breath! When we are taking short, shallow breaths as opposed to long, slow breaths our body is in a constant state of Sympathetic Arousal (fight-flight). We cannot have both our Sympathetic and Parasympathetic (rest-digest) systems firing at the same time, and when our Parasympathetic Nervous System (PNS) is offline than we are unable to properly digest and absorb our food nutrients, our immune system is not going to be functioning at an optimal level, and we will have impaired ability to produce fresh blood cells…among many other general health functions that occur through our PNS.

A tight Psoas muscle can mean that our overall health and wellbeing is impaired.

Let me help you restore your body and release your Psoas! The process is a simple five exercises that most anyone can do from the comfort of their home, even laying in bed. It is a relaxing evening that has lasting benefits. You do not need to have your video on during this group session, but you are welcome to.

RSVP with any questions.

https://us02web.zoom.us/j/82561585574?pwd=d3YrazUzN3F0Y1RqcktUU1hjZ0NFZz09

MEETING ID : 825 6158 5574

PASSCODE: 722973

12/28/2022

SCHEDULE
All classes will include the 7-9"mini ball, 7' resistance band and finish with the 36" foam roller.(Optional)
My classes are great for all ages. PLEASE HELP ME GROW MY CLASSES. Tell your friends. The class info is on Facebook or email, call or text me 772-233-2407 so I can be sure you have the supplies needed.
TUESDAY
9:30am – Mat Class – 892 0950 3457 / 576568
2pm – Mat Class- 327 881 816 / 088748
WEDNESDAY
8am – Mat Class –
745 855 481 / 787769
9:30am – Mat Class – 842 0150 4824 / 924628
6:30pm – Evening Pilates Mat Class
861 5103 2064 / 253217
THURSDAY
9:30am – Mat Class – TIME CHANGE - 826 5612 5365 / 282903
FRIDAY
8am – Mat Pilates
880 9711 8273 / 326599

FEES for Zoom Pilates: All classes are $10 per class or $48 for 6 classes which expire 60 days from date of purchase. Fees are payable through PayPal missbarbarak@earthlink.net or ZELLE 772-233-2407.

11/24/2022

11/23/2022

Hope you have much to be thankful for. Enjoy

10/11/2022

I have arrived safely in Ohio....next up is unpacking and finding room for all this stuff😜

09/22/2022

NEW NEW NEW ZOOM PILATES CLASS SCHEDULE
There will be no sessions October 4th-7th on Zoom
BEGINNING OCTOBER 11, I am adding a few new Zoom classes. I’m finally adding back an evening class !! All classes will include the mini ball, resistance band and finish with the foam roller. I am considering adding the 14” Fitness Circle into the class too. They retail for about $20. So let me know your thoughts. If you are interested in adding this new accessory, start looking on Marketplace, thrift stores and Amazon for one to be ready. I am also adding a Chair class which is a level one class for students who can’t get on the floor for exercise. I love challenging you with new exercises and accessories. PLEASE HELP ME GROW MY CLASSES. Tell your friends. The class info is on Facebook or they can email, call or text me 772-233-2407 so I can be sure they have the supplies they need.
TUESDAY
9:30am – Mat Class – NEW CLASS 892 0950 3457 / 576568
2pm – Mat Class- 327 881 816 / 088748
WEDNESDAY
8am – Mat Class – NEW CLASS 745 855 481 / 787769
9:30am – Mat Class – 842 0150 4824 / 924628
6:30pm – Evening Pilates NEW CLASS - 861 5103 2064 / 253217
THURSDAY
9:30am – Mat Class – TIME CHANGE - 826 5612 5365 / 282903
10:30 – Chair Pilates – NEW CLASS – 886 781 2085/ 726732
FRIDAY
8am – Mat Pilates – NEW CLASS – 880 9711 8273 / 326599

FEES for Zoom Pilates: All classes are $10 per class or $48 for 6 classes which expire 60 days from date of purchase. Fees are payable through PayPal missbarbarak@earthlink.net or ZELLE 772-233-2407.

09/05/2022

I wonder if you know,
the work your body has done today.
And every day.
How much disease it has fought off.
How many times it could have failed but battled on,
how many ways it could have broken but did not.

I wonder if you know,
the work your body has done today.
And every day.
And each day it has done this amazing job,
without your help,
without your approval,
your acceptance,
your kindness.

Each day it has soldiered on,
regardless of the constant stream of negativity,
pulsing its way from your brain to your cells.
Not good enough.
Not attractive enough.
Not the right shape.

Perhaps it’s time to see your body for what is truly is,
An amazing and mind-blowingly competent machine.
To get your soul to where it needs to be in this life.
To let you live.

I wonder if you know,
how much better you would be as a team.
I wonder.

Donna Ashworth
From ‘I wish I Knew’: https://amzn.to/3JVMJlZ

Art by The Ronald West Gallery