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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



Bringing Pilates Into Everyday Life

Posted on 1st February 2019 by

Pilates is a great form of low impact exercise to help strengthen your core muscles, improve your posture and help to keep you flexible and mobile. Whilst doing a class once a week is a great start, you can bring some of the key elements of Pilates into your daily life to get even more benefit from Pilates.

Here are five ways you can bring Pilates into your everyday life:

#1 Engage your core

This isn’t just for Pilates classes! Keeping your core gently engaged through the day when you are moving around is a great way to further strengthen your core. Practice makes perfect! Try engaging your core before you get out of bed in the morning, before climbing a flight of stairs or before bending down to reach into a cupboard. Read more about this key building block of Pilates here.

#2 Move correctly

Pilates classes involve a series of slow, well controlled movements. Take this principle and apply it to all your movements, thinking about moving in a more purposeful and controlled manner, rather than rushing from A to B with no thought! Avoid any sudden or jerky movements and aim for smooth stable movements. Think quality of movement from the cues you might have picked up in your classes.

#3 Be Mindful of Your Posture

Imagine you have a helium balloon attached to the top of your head, pulling your spine up tall to stop you slouching. Think about sliding your shoulder blades back and down into your back pockets to open your chest and keep your upper back strong. Tuck your chin in slightly and keep the back of your neck long. If you work in an office and spend a lot of time sitting or in 1 position for long periods of time, you can start to feel the effects – by keeping these principles in mind you’ll be more productive and feel less achy at the end of the day! 

#4 Keep breathing

Try bringing some Pilates style breathing into your day – place your hands on your ribs and take a deep breath in, filling and expanding your lungs all the way to the base. Hold the breath for a moment and then exhale, pushing all the air out your lungs. Repeat 3-5 times. This is a great way to bring some calm or clarity to a busy day!

#5 Stretch it out

Start or finish your day with some basic Pilates stretches to get your body warmed up for the day ahead or cooled down after a long day. Try a ‘Cat Stretch’ on all fours to get your spine moving and then take it into a ‘Thread the Needle’ to get some rotational movement. Use a ‘Childs Pose’ or ‘Shell Stretch’ to relax and unwind at the end of the day.



Top tips on how to get the most out of your Pilates classes

Posted on 1st January 2019 by

A lot of thought, care and preparation goes into our Pilates classes at goPhysio in Chandlers Ford. We want to provide classes that will help you not only physically, but give you time to focus on yourself and is something to look forward to and enjoy doing.

Pilates at goPhysio

There are a few things you can do to get the most from your classes too.

Pilates Instructor Francesca, shares her top tips! 

  1. Come prepared; Pilates socks at the ready, water bottle in hand!
  2. Leave all your worries and the stresses of the day at the door and turn your phone off so as to not be disturbed unnecessarily.
  3. Think of your Pilates as a whole hour to focus on yourself. Let’s face it, with the lifestyles we lead there is little opportunity for this normally. 
  4. Don’t worry about what other people are doing in your class. We will always give you different levels or variations of the exercises to challenge you and help you progress if you so wish. Don’t be concerned if you are doing a different exercise to someone else, we try to tailor the class to all of your needs. With our small classes, we are lucky enough to get to know you well, so know when you may need to modify an exercise, use an extra soft block or can’t get into a certain position and will help you accordingly. 
  5. Ask the instructor if you aren’t sure of something or you aren’t feeling the right muscle working. It may be that we can tweak the position you are in enabling you to complete the exercise with the correct technique 
  6. Why not try some pilates at home, especially if there is an exercise you are finding particularly challenging; ask your instructor to send you the exercises via email so you have an option to practice correctly at home or on holiday. 
  7. When making up a class why not try a different level to what you are used to, go back to basics or challenge yourself by going up a level. Just make sure you let the instructor know which class you are normally in. 
  8. Most of all enjoy the class and remember how far you have come from your first class to now. 


Why Pilates is great for runners

Posted on 1st December 2018 by

Pilates is an effective, mainly mat based, body-conditioning routine designed to increase physical endurance, flexibility, posture, co-ordination, and core strength. It involves focused, controlled movements that can be modified to create different levels of difficulty.

Pilates was developed by a German, Joseph Pilates, in the early 1900’s as a form of exercise for soldiers recovering from injuries in WW1. He then adapted it for use by gymnasts and dancers. This form of Pilates is known as ‘traditional’. There are a host of other types of Pilates too, including Reformer Pilates, which utilises equipment and resistance techniques.

At goPhysio, we teach the APPI method, which is a form of clinical Pilates. The APPI Method is a research based, clinical application of improving the way a person moves and functions in their everyday life. The traditional Pilates exercises have been broken down into clearly defined levels to ensure a standard, gradual progression towards normal, functional movement. This also helps to build a strong foundation to build and progress your core strength on. The core cylinder, the focus of all Pilates movements, consists of the four abdominal groups (external oblique, internal oblique, rectus abdominis, transversus abdominis), the three lower back groups (psoas major, quadratus lumborum, spinalis) as well as the muscles of the buttocks, hips and pelvis.

The core

The ‘core’ plays a key part for any sport – in running, the main purpose is to stabilise and support the spine and trunk, providing a strong centre for the transfer of forces. It helps to make the dynamic leg movements as efficient as possible. Strong core muscles also help to maintain good posture to maximise performance and minimise injury. Reduced core stability can cause excess movement in the trunk, through over rotation. This can lead to a poor running form, which in turn leads to increased fatigue and reduced performance potential. This is due to energy being wasted in the form of excess movement and poor control.

Pilates also has many other benefits for runners

  • Helps to identify any weaknesses that inhibit your running technique. It will provide you with muscular cues to help you fire and strengthen muscles that help you maintain a better running posture, which in turn will reduce the risk of injury and overuse.
  • A strong, balanced body helps you maintain proper form as you fatigue. Pilates helps you loosen your hips, legs and back, all helping you keep a fluid, long stride.
  • Pilates can decrease your recovery time after injury or a strenuous workout by increasing joint mobility, improving flexibility and body awareness.
  • Pilates breathing encourages you to use the diaphragm and control your inhalation/exhalations to assist with movement – this translates into better control during running.
  • Pilates helps to improve hip, pelvic and lumbar spine mobility & flexibility, through the movements and stretches.

We run over 20 classes a week at the clinic and even though they are aren’t targeted specifically at runners, it would be a great addition to your training regime to help with core strength, balance and improved mobility & flexibility.

To find out more about the classes or get started with Pilates, please call us on 023 8025 3317.

Pilates Exercises for runners

Read More 

Read more about Clinical Pilates

Take a look at our latest Pilates timetable

Our top 6 Pilates exercises for runners

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The goPhysio Pilates Team

Posted on 19th July 2018 by

Specialist Clinical Pilates is one of our core (excuse the pun!) services here at goPhysio in Chandlers Ford. We are unique in the area in that all of our Instructors, in addition to APPI Pilates Chandlers Fordbeing specially trained Pilates Instructors, are clinically qualified, so have a degree in Physiotherapy or Sports Therapy.

This level of qualification and specialist experience enables then to incorporate Pilates with rehabilitation and recovery of injuries, and/or using Pilates for injury prevention.

The Pilates qualifications that all of our Instructors have is from The Australian Physiotherapy & Pilates Institute (APPI). This is the world leading provider of Pilates education.  The APPI has developed a unique modified Pilates technique. This technique has been developed specifically for rehabilitation settings. It ensures that safe and scientifically researched movement patterns are learned and taught to be part of effective Rehab, retraining of alignment, correcting posture, improving range of motion, supporting the spine and for safe sport and strength training.

Meet Our Instructors!

We are so privileged to have 5 fantastic Pilates Instructors in our team. As they all work clinically too, this helps provide seamless care if you are moving from physiotherapy or rehab to Pilates or via versa.

Roz Brawn - Physiotherapist & Level 2 APPI Pilates Instructor
Roz Brawn – Physiotherapist & Level 2 APPI Pilates Instructor

 

Hugo Carvalheiro - Physiotherapist & Level 2 APPI Pilates Instructor
Hugo Carvalheiro – Physiotherapist & Level 2 APPI Pilates Instructor

 

Kim Leith - Physiotherapist & Level 3 APPI Pilates Instructor
Kim Leith – Physiotherapist & Level 3 APPI Pilates Instructor

 

Chris Tiley - Physiotherapist & Level 2 APPI Pilates Instructor
Chris Tiley – Physiotherapist & Level 2 APPI Pilates Instructor

 

Francesca Wicker - Sports and Rehabilitation Therapist & APPI Level 3 Pilates Instructor
Francesca Wicker – Sports and Rehabilitation Therapist & APPI Level 3 Pilates Instructor

So, whether you’ve heard great things about Pilates and would like to start, are looking for small, supportive classes to help with prevention or recovery from injury or want to do Pilates as part of a regular exercise routine, look no further!

Here’s all the information you need to know about:

Clinical Pilates

Our regular timetable

How to book Pilates at goPhysio

and information about our special Summer of 2018 Drop In Pilates

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Happy Pilates Day!

Posted on 6th May 2017 by

Chandlers Ford Pilates DayIt’s Pilates Day today! A day for the Pilates community to unite in celebration of everything Joseph and Clara Pilates brought to the world.

Pilates Day spotlights the joy experienced through Pilates – in health, community and quality of life.

As our regular Saturday morning class begins in our studio, with 10 people starting their weekend with a full body exercise, we thought it would be a great opportunity to tell you a little more about the joy that is Pilates!

What Is Pilates, Anyway?

Pilates is a series of controlled movements designed to strengthen muscles – with an emphasis on the body’s core. It was developed by Joseph Pilates, a German of Greek ancestry who came to the United States before World War II. The popularity of his methods spread gradually, finally hitting the mainstream in the 1990s.

Pilates believed that the key to good fitness was to use precise, controlled movements using the body’s own weight as natural resistance (he later invented several machines for Pilates training). His exercises focus on breath control, concentration on the overall movements required and the proper alignment of the body. The meditation needed to do Pilates correctly represented his belief in the connection between physical and mental health.

There are a lot of similarities between Pilates and yoga. They share some movements, as well as the focus on breathing and control. However, their origins are very different.

Although both exercises can be performed on mats, Pilates isn’t a form of yoga. You need no other special equipment. Most Pilates exercises involve holding a body part in a particular position while you control your breathing. For example, you might lie on your side and raise your top leg several inches up. This exercises both the muscles that lift the leg, the muscles that stabilise the rest of the body and the muscles required for controlled breathing.

What is Clinical Pilates?

The classes we offer here at goPhysio are ‘Clinical Pilates’. This means that the Instructors are also clinical graduates, so Physiotherapists or Sports and Rehabilitation Therapists. They are all trained with the APPI method of Pilates.

The APPI PIlates Method is the creation of two Australian Physiotherapists, Glenn and Elisa Withers. The method is based on over 14 years of clinical practice in treating movement dysfunctions through their roles as world leading Physiotherapists and Pilates teachers. The Method encompasses three core areas of pain, pathology and function. Each Pilates movement
has been analysed based on these three core areas.

Pain is a chemical and as such alters the way certain muscles move and therefore can dictate the way these muscles need to be rehabilitated through the APPI Pilates Method.

Pathology is the term used to describe an injury and this has been analysed to dictate what movements will help a set pathology, and what movement might make a sert pathology worse. This forms the indications and contraindications of the APPI Method. Finally Function.

Function is the term used to describe how we do our everyday tasks.

APPI has analysed all of the Pilates movements for their ability to help us retrain a certain function. This means that the APPI Method is much more than just a way of toning a person physique, but is a research based, clinical application of improving the way a person moves and functions in their everyday life.

The APPI Pilates method has now been applied in areas as diverse as physiotherapy injury rehabilitation, paediatric rehabilitation, neurological rehabilitation, elite sports rehabilitation, elderly care, womens health and much more.

Our Classes

We run a range of Clinical Pilates classes here at goPhysio in our onsite studio. It’s a very welcoming and comfortable space and you’ll be supported and encouraged positively throughout.

  • Classes are run in 8 week blocks, costing £100 a block.
  • We run 17 classes a week – have a look at our latest timetable to find a class that might suit you.
  • Classes are small, there will be a maximum of 10 people per class.
  • You’ll find the classes are individually tailored and progressed to challenge you positively.
  • Read more about our Pilates classes here.

Read More

Pilates s Yoga

Centring, the building block of Pilates

How is rehabilitation Pilates different?

 


A Pair of Pilates Socks Up For Grabs Today

Posted on 14th December 2016 by

Pilates Socks Chandlers Ford5 days to go and today is another chance to win a pair of Pilates socks.

The APPI Pilates Sock has been designed with a non-slip sole and a seamless toe. The APPI Pilates sock helps with balance, control and gripping of equipment, floor surfaces, and mats.

The Socks design also includes ‘unique reflexology points’ on the sole of the foot.

Just like and share this post for your chance to win!


Day 14 – Win a 1-2-1 Pilates Session Today

Posted on 14th December 2016 by

Pilates Chandlers Ford

1-2-1 pilates session up for grabs!

In recent years, Pilates has become recognised as one of the most effective ways to maintain a pain free life.

Our specialist, Physiotherapist led classes, will help you learn how to move efficiently, giving you strength, control and physical durability. Enthusiastic exercisers, Mum’s to be, the elderly and anyone that values their body, can all benefit from Pilates. If you’re recovering from injury it’s an excellent form of rehabilitation, training your body to ‘move better’, preventing re-occurrences.

We offer a range of classes to suit all abilities. All of our courses are progressive and encourage you to develop at your own pace. Classes are run 6 days a week, including evenings and a Saturday morning, so it’s easy to find a class that fits in with your diary. Take a look at our latest time table for the current class times.

Unlike other Pilates classes in the area, our instructors are all also qualified Physiotherapists. You’ll benefit from the small class size and the individual attention and expertise the Physio provides, guiding and progressing you through your tailored programme, enhancing your performance.

Like and share the post today and you could win a free 30 minute 1-2-1 pilates session!


Why’s Pilates so popular? Find out this summer!

Posted on 25th July 2016 by

Have you ever wondered why Pilates is so popular, why so may celebs and athletes have made it a crucial part of their routines? This summer, we’re running a flexible timetable of Pilates classes at goPhysio. To replace our normal 8 week courses, we’re offering ‘drop in’ classes. We’re still running classes 6 days a week, including day time and evening classes to suit all abilities. But there’s no long term commitment – just book the classes you fancy, as you go!

If you haven’t tried Pilates before, you can also take advantage of our special offer of a FREE 30 minute 1-2-1  Pilates session, which normally costs £35 between now and 7th August. We’re offering 10 of these free sessions, to the first 10 people who book.

So, whether you’d like to book your free 1-2-1 or book any of our summer classes, just give us a call on 023 8025 3317 or pop into the clinic and we’d be happy to help you.

Summer Pilates at goPhysio


Summer Drop In Pilates

Posted on 18th July 2016 by

This summer we are running ‘drop in’ Pilates – the ideal opportunity to give Pilates a go, try a new class or fit a class in and around your summer holiday or childcare.

We are running a full time table of classes (see below) and pre-booking will be essential, as places are limited to 8 a class. You can book any classes by popping into the clinic or giving us a call on 023 8025 3317. Payment of £12.50 per class will secure your place.

All the mat based classes are taken by a qualified Physiotherapist, so if you’re new to Pilates, have suffered an injury or want the confidence of expert guidance, these classes are perfect.

If you have any questions, please do get in touch. We look forward to you joining us for our summer Pilates!

Pilates Classes at goPhysio