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Charity Christmas Raffle

Posted on 28th November 2019 by

This year we have put together a little raffle to raise funds for local charity, Trinity Winchester. Trinity are a Winchester-based charity which addresses the effects of homelessness and vulnerability through specialist practical and emotional support, and proactive prevention, empowering positive change. They help people who are vulnerable to the effects of homelessness, addiction, physical and mental ill health, poverty, social isolation and domestic abuse, offering solutions, hope, choice and control.

Trinity Charity

Raffle tickets are available to buy in the clinic for £1 each from Monday 2nd December. All proceeds will go to the charity. The draw will be made on Friday 20th December.

We have a range of prizes on offer, including………….

  • Pilates gift pack
  • Bottle of Mulled Wine
  • Hand cream
  • Body wash
  • Mani/Pedi set
  • Mens body wash set
  • Bottle of Sangria
  • Candle
  • Spikey balls
  • Pilates socks and Pilates ball
  • Place in one of our Foam Roller Workshops
  • Sports Massage voucher
  • Massage roller stick
  • Massage roller ball


Self Care Week – Invest In Yourself

Posted on 20th November 2019 by

Invest in your future self this Self Care Week (18 – 24 November) by making small changes that can make a big difference. 

Self Care Week 2019

Think Self Care for Life is about making improvements in your life to protect your physical health and mental wellbeing.   

Follow these small steps to a healthier you: 

  • Get active; advice is to exercise for at least twenty minutes a day, it’s ideal if you can incorporate this into your day by ditching the car and walking to work, or walking the dog, taking the stairs or even dancing around the kitchen table to your favourite songs! It doesn’t have to be going to a gym or exercise class!
  • Eat well. We all know that healthy eating is crucial to our health so we can start by swapping unhealthy snacks for healthy options such as nuts, seeds and fruit. Ask your pharmacist for advice on managing your weight. 
  • Make positive changes! Take steps to stop those bad habits that don’t serve you well.  This Self Care Week make a plan to stop smoking, reduce your alcohol intake and get active! Your pharmacist can help with lifestyle changes such as weight management and stop smoking services. 
  • Rest.  A good’s night’s sleep is as essential to our health and wellbeing as eating healthily and exercising so, make sure you get the recommended 7-8 hours a night!
  • Stop!  These days we lead such busy lives that we sometimes forget to slow down and stop.  Find time in your day to just quieten your mind. Mindfulness or yoga might be helpful.

‘’It’s never too early or too late to begin to make small, simple changes that will enhance and protect your health now and, in the future, and often, one small change will make a big difference to your wellbeing.  

“For instance, choosing to become more active will not only improve your physical health, it will also boost your mood, particularly if you choose to exercise outdoors in the fresh air.” 

Self Care Week is also about safely managing long term conditions and, understanding how to self-treat those common disturbances to normal good health, such as coughs, colds, sore throats, back pain etc.

When we see people at goPhysio, a huge part of our input is educating people about their injury and steps and changes they can make so that they are empowered to invest in themselves and have an active part to play in their recovery and future preventing of injury.

Read a recent blog we wrote on the principles of being well.

goPhysio Be Well



The Power of Pilates for your Winter Holiday Prep

Posted on 1st November 2019 by

Skiing and snow-boarding are both a highly active activity and form of exercise that people of all ages can enjoy.  Unfortunately, it is not something that we can practice all year round and tends to be a long-awaited trip we take each year.  This means our bodies are often unprepared for the strenuous work we ask of it during a week on the slopes, sometimes causing us significant pain and discomfort – whether it’s just a result of our efforts on the snow or of sustaining an injury.

Many people are starting to realise this and are taking steps to get ‘ski fit’.  They do this by taking classes such as circuit-based classes.  These classes are great in improving cardiovascular fitness. However, these types of classes often neglect our core muscles.  Skiing and boarding demands a lot from these muscles, so it makes sense to prepare them in advance of going to the slopes. 

Pilates is a fantastic way to do this, improving both strength, endurance and balance throughout your body from your core through to your arms & legs.

Having a flexible, strong and resilient core with give you greater control on the snow.  This improved control and agility help you feel like movement is effortless when on your skis.  Effortless movement requires less concentration as well as a reduced demand of your cardiovascular system.  This reduction in fatigue allows you to be more alert on the snow, so less likely to fall as you get tired and distracted. 

At goPhysio our Pilates classes are all lead by physiotherapists and sports therapists, all with a vast experience of rehabilitating around pain and injury.  We have classes available from beginners through to advanced and we can adapt any exercise for you to work around any limitations you may have.

Here’s a couple of great Pilates exercises for you to practice if you’re off to the slopes this season.

Foot Series

  1. Stand with your feet hip width apart
  2. Bend your knee into a squat, keeping your chest upright and knees pointing over your toes
  3. From the squat position slowly rise up onto your toes (keeping the knees bent) then lower the heels
  4. Repeat 5 heel raises per squat, 10 times

Shoulder Bridge

  1. Lying on your back with your knees bent, with or without a resistance band round your knees
  2. Squeeze your bottom to lift your hips off the floor, keep resistance in the band if you’re using one
  3. Hold, keeping the pelvis level
  4. Lower then repeat

Clam Level 3

  1. Start in a natural standing position.
  2. Bend your right hip 45 and the knee to 90 degrees, keeping your legs a hip distance apart.
  3. Put your hands on your waist. Inhale to prepare.
  4. Exhale, rotate your right hip outwards, keeping your pelvis stable.
  5. Inhale, rotate your right hip back to the middle, keeping the pelvis stable.
  6. Repeat up to ten times on the right leg and then repeat on the opposite side.

Allow us to help you prepare for the slopes and to make your holiday as enjoyable as it should be.  Take a look here for more information about our range of Pilates classes and flexible booking options.

Read More

Train For The Slopes

Get Ready For The Slopes

5 Tips To Survive The Slopes This Winter

The Benefits of Pilates For Winter Sports