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Centering – The Building Block Of Pilates

Posted on 9th February 2017 by

One of the key element of Pilates is ‘setting your centre’. In every day speak that means getting all your deep abdominal & pelvic muscles working together in harmony! This action forms the basis of many Pilates exercises. It sounds easy but can take some practice to get it right!

Start by lying on your back in a rest position and finding a neutral spine position.

Pilates abdominal setting

Finding neutral spine position

  1. Place your thumbs in your belly button, your fingertips on the pubic bone and flatten the heels of your hands onto the bony pelvic bones to form a diamond shape – the pelvic diamond.
  2. Tilt the pelvic diamond away from you to exaggerate the arch in your lower back.
  3. Tilt the pelvic diamond towards you to flatten your back.
  4. Repeat these gentle tilting movement a few more times.
  5. Now position the pelvic diamond in the middle of these two positions – this is your neutral spine position.

Setting your centre with abdominals muscles

  1. Feel your deep abdominal corset by placing your fingertips on your bony pelvic bones and then sliding your fingertips in and down 4cm.
  2. Now imagine your deep abdominal muscles forming a natural corset, criss-crossing the torso in layers. There are 10 notches in this corset, below the belly button, just like a belt. Breathe in to prepare, breathe out all the way and before the next breath in slowly and gently draw in the muscular corset from below the belly button onto the third notch.
  3. You should feel the muscles under your fingertips subtly draw away.
  4. Hold your centre and keep breathing normally. Less is better – the contraction is very gentle so don’t over do it.

Setting your centre with pelvic floor muscles

  1. Gently draw your pelvic floor muscles in and up to hold your bladder from emptying.
  2. Now breathe normally and try to keep that engagement in your pelvic floor muscles.
  3. Now place your fingertips onto your deep abdominal muscles. You may also feel the muscles under your fingertips gently draw away – this is normal!

You should practice both the abdominal and pelvic floor elements and combining them.

Once you’ve mastered it laying down, you can also practice it standing up or sitting.

If you’re interested in finding out more about Pilates or coming along to one of our specialist rehabilitation Pilates classes, just give us a call on 023 8025 3317. We have a full timetable of classes, for all levels of ability.


Sport Focus: Golfing Injuries

Posted on 8th February 2017 by

Golf is a power sport. Its ultimate aim is to ensure the club head reaches peak velocity at the point of impact with the ball, in an angle and direction that optimises accuracy, in a repeatable and consistent way. Golfers agree this is much easier to say than do.

It is in attempting to reach this gold standard, that many golfers make compensations, due to their own innate or acquired physiological weaknesses. Although the body’s ability to adapt and compensate is excellent up to a point, without detecting and correcting these weaknesses, performance will suffer and pain and injury often occur.

Damage can range from simple muscle and tendon overuse, to traumatic twists and sprains. Some of the more common golfing injuries we successfully treat at goPhysio include the following:

  • Golfer’s and Tennis elbow: An overuse tendon injury affecting the forearm musculature, this is usually a direct result of the excessive forces generated in the extensor or flexor tendons, due to club and grip, swing changes or issues, inadequate warm-up, poor practice habits and the repetitive nature of the golf swing
  • Muscle Tears: Commonly occur within the powerful rotational muscles of the trunk and lower limbs. This injury frequently transpires as a player becomes fatigued towards the end of a round
  • Ligament Sprains: Affect mainly the back, hips, knees and ankles due to the twisting and rotational forces generated when swinging
  • Shoulder Injuries: Commonly affect the rotator cuff musculature, as it works hard to control the arm position throughout the golf swing
  • Back and Injuries: Without correct spinal posture at address and throughout the golf swing, powerful, negative rotational forces are generated within the spine, often leading to long term facet joint and disc injuries with myofascial trigger points and protective muscle spasm

Our approach ensures that we will treat your injury successfully. As well as “hands-on” treatments, we will detect and correct any physiological weaknesses and compensations which may be affecting your golf swing and performance.

We give you the treatment, exercise, education and advice to improve your swing mechanics, accuracy and performance, achieve long-term physical durability and prevent injury relapse.

If you’re suffering with a golf related injury and want to get back to enjoying your golf without pain, give us a call on 023 8025 3317. You can also book an appointment online to see one of our team at our clinic in Chandlers Ford.

 


Joint Focus: Wrist and Hand Injuries

Posted on 8th February 2017 by

With 27 bones, 29 joints, 123 ligaments and 34 muscles, our hands are an incredible feat of biological engineering. As physiotherapists, our hands are one of the tools
of our trade. We have been taught how to take care of them and we’d like to teach you!

Hands are one of the most used parts of our body, so is it any wonder they sometimes become injured? Common injuries, including strains and sprains, can affect the joints, ligaments, muscles and tendons.

Common hand & wrist injuries

Injuries we often see at goPhysio in the hand & wrist include:

  • Rehabilitation after fractures
  • DeQuervains tenosynovitis
  • Repetitive strains or ‘Work Related Upper Limb Disorders’
  • Overuse injuries
  • Carpal tunnel syndrome
  • Stress fractures
  • Wrist strains

Such injuries can often be common in musicians, office based workers and those people who play sports such as golf, tennis, badminton or other racquet sports. They are becoming even more commonplace with the evolution of technology and the use of tablets and smartphones.

With an accurate diagnosis, physiotherapy treatment for hand and wrist injuries can be very effective.

If you’re suffering with hand or wrist pain and it’s stopping you doing what you love or being as active as you need to be, our team can help you. We offer a range of services from our clinic in Chandlers Ford, which can help identify & resolve your shoulder or arm problems and also address the prevention of such injuries.

If you want any advice, please do give us a call on 023 8025 3317 or you can book an appointment online.

Be assured that at goPhysio you are in good hands!

 


Joint Focus: The Shoulder & Arm

Posted on 8th February 2017 by

Shoulder injuriesThe shoulder joins the arm to the trunk and is the most mobile, yet unstable joint in the body. It relies on a complex, synchronised pattern of muscle and joint interaction to maintain stability and function of the whole arm.

This excessive mobility is its main weakness, causing it to become easily injured through trauma, overuse or the cumulative effects of poor posture.

Common shoulder and arm injuries

Injuries we often see at goPhysio to the shoulder & arm include:

If you’re suffering with shoulder or arm pain and it’s stopping you doing what you love or being as active as you need to be, our team can help you. We offer a range of services from our clinic in Chandlers Ford, which can help identify & resolve your shoulder or arm problems and also address the prevention of such injuries.

If you want any advice, please do give us a call on 023 8025 3317 or you can book an appointment online.


goPhysio Joint Focus: Knee Pain in Adults

Posted on 8th February 2017 by

knee pain in adultsThe knee is the largest joint in the body. It is extremely mobile yet highly stable, allowing us to walk, jump and run.

It relies on both the stability of the pelvis above and the foot below for peak performance. If these become impaired, it’s ability to be stable yet mobile is compromised and injury often occurs. The knee is often injured during sporting activities, is prone to ‘wear & tear’ and a common problem in adolescents during or after growth spurts.


 

Common Knee Injuries

Many common injuries affect the knee, these include:

If you’re suffering with knee pain and it’s stopping you doing what you love or being as active as you need to be, our team can help you. We offer a range of services from our clinic in Chandlers Ford, which can help identify & resolve your knee problems and also address the prevention of knee injuries.

If you want any advice, please do give us a call on 023 8025 3317 or you can book an appointment online.


Congratulations Kim & Dan!

Posted on 5th February 2017 by

Our team were delighted to join Physio Kim at the weekend to celebrate her marriage to Dan in Cambridge. Kim looked stunning and it was a beautiful (and perfectly planned) occasion! Congratulations to Kim & Dan x