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Eastleigh 10k 2019

Posted on 26th March 2019 by

What a glorious day we had for the Eastleigh 10k this year (a stark contrast to the snow of 2018!).

The event always has such a positive, friendly buzz around it. It’s so great chatting to runners before and after the event, hearing stories of P.B.s, overcoming injuries or personal challenges, having the comrardery of running with groups and clubs and friendships formed through running!

We massaged 172 well deserved runners and are grateful to not only our brilliant team who joined us early on a Sunday morning but also our fantastic volunteers from The Universities of Southampton, Solent and Bournemouth and Peter Symonds College to lend us a hand.

We hope you’re recovering well. Don’t forget, if you took part in the run you can take advantage of a host of race pack offers at goPhysio until 30th April. All the details of your discounted offers can be found here.

#Eastleigh10k


Eastleigh 10K Race Offers!

Posted on 19th March 2019 by

Race Pack Offers Eastleigh 10K

For the well deserved participants in the Eastleigh 10K, you should have received our exclusive offers in your race pack.

Until 30th April, you can take advantage of any of these offers:

  • Free 1-2-1 Pilates. Pilates is a fantastic addition to your running training. It helps develop strength, balance and movement control so that you can run more efficiently, preventing injuries. We run over 20 specialist Pilates classes a week. Why not come along for a free 1-2-1 with one of our Clinical Instructors to find out if Pilates could help you. Read more.
  • Free Shockwave assessment. If you’re struggling with a stubborn, long standing injury such as achilles problems or plantar fasciitis, Shockwave Therapy could be the solution. Book a free assessment to find out. Read more.
  • Free computerised foot analysis. Recurrent injuries or daily aches and pains can often be caused by your foot position. Come along and find out if your feet are causing any issues for you. Read more.
  • 15% Off Sports Massage. Helping ease post run soreness, and daily stresses, aches and pains, a sports massage is a great way to invest in your wellbeing. You can claim 15% off as many times as you like before 30th April! Read more.

To book any of these special race pack offers, just give our team a call on 023 8025 3317 and quote EASTLEIGH10K.



Eastleigh 10k Selfie Competition

Posted on 13th March 2019 by

Share a ‘Selfie’ of yourself at the Hendy Eastleigh 10k on Sunday 24th March 2019 alongside the goPhysio logo with the #GOPHYSIO and you could be in with a chance to win a fab prize, that includes a 1 hour sports massage, a place on one of our foam roller workshops and a place in our Strength & Conditioning for Runners Workshops!

Eastleigh 10k Selfie Competition Image

All you need to do is:

  1. Take a ‘Selfie’ alongside the goPhysio logo anywhere at the event – this could include whilst you’re having a massage, talking to one of our team or alongside our logo anywhere you might find it!
  2. Post your selfie on either Twitter, Facebook or Instagram and make sure you use the hashtag #GOPHYSIO by the end of race day (midnight 24.03.19)
  3. 2 winners from across all 3 social media channels will be picked at random to win this fab prize package, which includes a 1 hour sports massage, a place on one of our foam roller workshops and a place in one of our strength & conditioning for runners workshops.
  4. Winners will be notified via social media on Monday 25th March 2019.

T&Cs

  • All selfies much be posted on social media by midnight on 24.03.19
  • All selfies must include the hashtag #GOPHYSIO within the accompanying text
  • All selfies must clearly show the goPhysio logo
  • All prizes are subject to availability
  • The 3 social media channels that are included in this competition are Twitter, Facebook and Instagram
  • Prizes can not be exchanged for cash
  • We reserve the right to exclude any person from participating in the competition on reasonable grounds
  • We reserve the right to end the competition or to amend these terms and conditions at any time without prior notice

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Back Pain: Britain’s Unseen Crisis

Posted on 1st March 2019 by

back pain itv

It was very refreshing to finally see some positive, mainstream media coverage about back pain on ITV last night.

For so long now, there has been much scaremongering, misinformation and fear surrounding the best way to manage back pain and unfortunately this has become ingrained in people’s minds. Professionals like ourselves, who see people with back pain day in day out, have been battling to dispel the myths surrounding back pain for so long. So, maybe the message is finally getting through!

So, what were the key messages that the programme promoted?

  • Surgery is often not the answer. For the vast majority of people it’s about rehab getting active and getting fit. Less than 1% of people with back pain might be considered for surgery.
  • 1 in 5 people who have an X-ray or scan for back pain do so unnecessarily. Having a scan when you don’t need it may actually make things worse, as normal signs of ageing can be misinterpreted. An MRI scan is not always needed to find out what’s going on, it’s not a picture of pain, it’s a picture of normal ageing changes.
  • It’s not easy to uncover what causes back pain.
  • There isn’t a quick fix solution.
  • Painkillers and rest are no longer recommended treatments for back pain.
  • Our progressive lack of movement and activity are a key factor in our back pain epidemic.
  • Spines LOVE movement!
  • We need to incorporate movement throughout the day into our lives, NOT just in intensive bursts of exercise like going to the gym, for a run or an exercise class.
  • The back is a strong and robust structure, we need to trust it and not be afraid of pain.
  • Sedentary lifestyles must be tackled in childhood to create her;thy lifelong habits and help prevent back pain. Keeping fit and healthy at an early age might be a way of future proofing our backs.

Some Back Pain Facts:

  • There are almost 10 million people in the UK suffering with lower back pain
  • It’s one of there most common reasons for days taken off work
  • Back pain accounts for over 30 million lost working days a year
  • Back pain affects up to 80% of us

You can watch ITV’s Tonight – Back Pain: Britain’s Unseen Crisis here until the end of March 2019.

Read more about back pain

Low back pain & sciatica, the latest NICE guidelines

Help I’ve got back pain, what should I do?

How to live an active, healthy lifestyle free from back pain



Top 5 Pilates Exercises for your Abdominals

Posted on 1st March 2019 by

The abdominal (or tummy muscles) play a key feature in Pilates. ‘Setting the core‘ is often a starting point for many exercises.

The great thing about Pilates based abdominal exercises are that the movements are slow, considered and controlled. They very much focus on ‘quality’ movement, making sure you’re aware of your lower back, which, if you’ve ever experienced low back pain, is really important.

These 5 exercises that focus on your tummy area can help ease and prevent aches and pains around the back, hips and pelvis,

#1 Scissors

  1. Lie on your back with your knees bent up in the Pilates Rest Position. Legs hip width apart, shoulders drawn down and in and your neck long. Centre Engaged.
  2. Float your legs one at a time into the tabletop position (hips and knees bent to 90 degrees).
  3. Hold this double tabletop position, so both of your legs are bent up.
  4. Lower your left leg and tap the tips of your toes on the mat and then float the leg back up into the tabletop position.
  5. Lower your right leg and tap the tips of your toes on the mat and then float this leg back into tabletop.
  6. Repeat alternating legs.

#2 Hip Twist

  1. Lie on your back with your knees bent up in the Pilates Rest Position. Legs hip width apart, shoulders drawn down and in and your neck long. Centre engaged.
  2. Float your leg up into tabletop.
  3. Keeping your leg in tabletop, glide this leg outwards from your hip joint.
  4. Draw this leg back in again until your knee is directly above your hip.
  5. Repeat on alternate legs.

#3 Abdominal Prep

  1. Start in the Pilates rest position with your hands interconnected and placed behind the top of the neck to support the head. Elbows slightly lifted away from the floor, shoulders drawn down and in.
  2. Slide your ribcage downwards towards your waist to lift your head, neck and shoulders off the mat whilst maintaining the neutral spine position.
  3. Hold and then lower to the mat.

#4 Half Roll Back

  1. Sit on the mat with your legs in front, hip-distance apart. Bend your hips and knees a little.
  2. Roll off the back of your sitting bones and round your spine into a deep C-shaped curve from the crown of the head to the tailbone. Arms long, reaching forwards parallel to the floor.
  3. Scoop your tailbone upwards towards the ceiling and roll further back-wards off your sitting bones to round your pelvis and lower towards the mat behind you.
  4. Roll your body forwards to the starting position, moving from your pelvis.

#5 Criss Cross

  1. Lie on your back with your knees bent up in the Pilates Rest Position. Legs hip width apart, shoulders drawn down and in and your neck long. Centre engaged.
  2. Float both legs one at a time into the tabletop position. Fold your hands one on another and place them at the base of your head for support. Lift your elbows into your peripheral vision. Then scoop your upper body into the abdo. prep. position.
  3. Reach your right leg forwards and upwards on a diagonal. Simultaneously, reach your right shoulder blade diagonally across towards your left hip, keeping the upper body lifted. Allow your head and neck to follow the diagonal movement of your upper body.
  4. Alternate legs and rotate your upper body to the right, reaching your left shoulder blade towards your right hip. Keep the upper body lifted throughout.
  5. Repeat alternating legs with rotation of your upper body. Keep your upper body lifted.

Although at first glance these exercises may not seem too challenging, when performed correctly, they may surprise you!

Read More

We have lot’s of informative and educational Pilates articles over on our blog, which you can find here.

If you’re interested in finding out more about joining our specialist Clinical Pilates classes at goPhysio in Chandlers Ford, take a look at the details of what we offer, our timetable of over 20 classes a week and more information about getting started with Pilates.

#LovePilates



On Your Feet Britain 2019

Posted on 1st March 2019 by

There’s no denying it, we’re sitting more and moving less and this is causing havoc on our health and wellbeing.

Things have to change, attitudes have to change, understanding has to change, workplace cultures have to change and lifestyles have to change.

That’s why, since it started, we’ve promoted and supported On Your Feet Britain and their #SitLess #Move More campaign.

Take a look and see whether you can get your workplace involved?

Awareness of the “Sitting Disease” has rocket up in recent years. Surely it’s time your workplace joined in our fun event to take James Brown at his word.

Join 2 million office workers #SitLess and #MoveMore by signing up your workplace to a free event and see a different aspect of your colleagues. Find out who is The Wiggler, The Wag- gler, The Mover or The Groover.

On 26th April 2019 we’re challenging the nation again to get On Your Feet. Take part in our fifth national day when 2 million workers across Britain will sit less & move more.

Instead of emailing the person oppo- site, do something revolutionary – walk over & talk face to face. It’s a good way to do business & it’ll do you good.

  • Ditch your usual lunch ‘al desko’ and take a stroll outside. You’ll get a spring in your step and feel better for it.
  • Make phone calls standing up. You’ll feel more confident and burn more calories than sitting.
  • Why not take it on as an office chal- lange & free yourself from the office chair for the day. Find fun & easy ideas online to take part.

Sign up today at:

onyourfeet.org.uk

@getGBstanding

facebook.com/getbritainstanding

You can read mote about active working here:

Active Working Tips – Drink more water

Active Working Tips – Dress to impress

Active Working Tips – Easy desk exercises

Looking after yourself when working from home

UK Businesses are failing the health needs of their office staff



A pain in the neck? Not with Pilates

Posted on 1st March 2019 by

The average weight of the human head is 4.5-5.0kg.  It is therefore no surprise that with this weight at the top of our bodies, how your neck moves and works, the positions that are demanded of it and the support it has, can play a part in problems experienced with neck pain and headaches.

However, the neck can not be considered in isolation. The position of the head at the top of the spine is also influenced by the alignment of the whole spine.

Stress on the cervical spine as related to posture. (From: Hansraj, K. K. (2014). Assessment of stresses in the cervical spine caused by posture and position of the headSurgical technology international25, 277-279.)

What’s great about Pilates, is that it can assist with maintaining the natural curves of the spine, including the neck, by increasing conscious awareness of posture and by strengthening the deep muscles that play in important part in supporting your body well.

Breathing patterns are also a fundamental part of Pilates and by achieving correct breath control and ‘diaphragmatic breathing’ we can ‘switch off’ the neck muscles that are often overactive with breathing and a component of causing neck pain.

Pilates can therefore help with neck pain by improving spinal alignment, strengthening deep stabilising muscles, relaxing overactive muscles, reducing tension and improving range of movement.

Read More

10 Ways to keep your neck pain under control