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.
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,
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.
Float your legs one at a time into the tabletop position (hips and knees bent to 90 degrees).
Hold this double tabletop position, so both of your legs are bent up.
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.
Lower your right leg and tap the tips of your toes on the mat and then float this leg back into tabletop.
Repeat alternating legs.
#2 Hip Twist
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.
Float your leg up into tabletop.
Keeping your leg in tabletop, glide this leg outwards from your hip joint.
Draw this leg back in again until your knee is directly above your hip.
Repeat on alternate legs.
#3 Abdominal Prep
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.
Slide your ribcage downwards towards your waist to lift your head, neck and shoulders off the mat whilst maintaining the neutral spine position.
Hold and then lower to the mat.
#4 Half Roll Back
Sit on the mat with your legs in front, hip-distance apart. Bend your hips and knees a little.
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.
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.
Roll your body forwards to the starting position, moving from your pelvis.
#5 Criss Cross
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.
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.
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.
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.
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!
We have lot’s of informative and educational Pilates articles over on our blog, which you can find here.
You might be surprised to hear that there is no such thing as ‘Perfect Posture’. It has become a deeply ingrained belief that slouching will lead to back problems. However, the most recent evidence makes it clear that posture variability – so changing positions regularly, is the most effective way to prevent back issues. In fact, trying to hold yourself straight and upright all the time may even add to back problems, as you’ll be creating unnecessary muscular tension.
But, that said, if you do spend a lot of your day sitting at a computer, driving or sat in meetings, doing regular exercises such as Pilates, can be really beneficial.
Here’s some excellent Pilates exercises that may help combat the effects of sitting.
#1 Spine Twist
Starting position: Natural standing position. Centre engaged.
Cross your arms over your chest and place the palms onto the front of your shoulders.
Action: Breathe in to prepare.
Breathe out as you twist your upper body to the right, keeping your pelvis stable. Imagine growing taller from your waist as you twist.
Breathe in as you twist your upper body back to the centre, maintaining a lengthened spine.
Repeat up to ten times alternating sides.
#2 Arm Openings Level 2
Start Position: Lie on your side with your shoulders and hips stacked. Head supported on a small cushion. Ensure your back is in neutral and your centre is engaged. Hips bent to approx. 45 degrees and knees bent to 90 degrees. Arms reaching in front of the body and resting one on top of the other.
Action: INHALE to prepare.
EXHALE, float the top arm upwards and over your head, beginning the first part of a circular motion, keep the eyes in line with the hand.
INHALE for the second half of the circle as you return to the starting position.
Tips: Imagine holding a piece of chalk in the top hand and drawing a large circle above the body for level two. Think of your shoulder blade drawing downwards as the top arm lifts like the counter weight on a railway gate.
Start Position: lie on your stomach with a cushion under your tummy for support if required. Ensure centre is engaged, shoulder baldes are drawn down and back of your neck is long. Bend your arms into an ‘L’ shape and place your elbows slightly higher than shoulder height. Hips turned outwards and legs wider than hip width apart.
Action: INHALE to prepare.
EXHALE, gently slide your shoulder blades downwards and lengthen your upper body off the mat, using your hands for support. Maintain length from the crown of the head to your tailbone and continue peeling your body away the mat, section by section until your hip bones are lifted.
INHALE and hold your cobra position.
EXHALE, layer your body back down onto the mat commencing with your hip bones and finishing with your forehead to return to neutral spine position.
Tips: Imagine peeling the body away from the mat section by section beginning with the forehead, then the shoulders, breastbone, lower ribcage, waist then hip bones. Reach your tailbone towards your heels to prevent over extending your lower back.
#4 Breaststroke Prep Level 2
Starting position: Lie on your front. Forehead resting on a small (1 inch) cushion or folded towel. Back of the neck long. Arms resting long beside the body on the floor. Palms facing inwards. Neutral lumbo-pelvic position. Legs out straight, hip-distance apart.
Action: Inhale to prepare
Exhale, slide the shoulder blades gently downwards and reach from the shoulder blades to the fingertips towards the feet and allow the arms to hover 1 2 inches off the mat. Simultaneously, lengthen the upper body off the mat to hover the breastbone approx, 1 inch form the floor (no lumbar extension). Keep the back of the neck long.
Inhale and hold the position.
Exhale, relax the shoulder blades and arms to the mat. Simultaneously, lengthen the upper body as to lowers to the mat to return to the starting position. Keep the back of the neck long.
Repeat 6 – 8 times.
#5 Swan Dive Level 1
Starting position: Lie on your front. Legs out straight, hip-distance apart. Arms bent up beside the body, with the elbows slightly below the level of the shoulders. Forehead resting on small cushion or folded towel. Neck long.
Action: Inhale to prepare.
Exhale, lift your breastbone to hover off the floor, allow the neck and head to follow the movement, keeping the neck long.
Inhale and hold the position.
Exhale and lower the breastbone to the mat, allow the neck and head to follow the movement, keeping the neck long.
Repeat 6 – 8 times.
Doing these exercises throughout the week can be really helpful at easing any built up stiffness and areas of tension and reminding muscles to work! But there’s no substitute for moving regularly. Don’t forget, the most important thing is moving and changing position throughout the day!
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.
We appreciate you guys don’t want to get bogged down with the science, research or evidence behind the ways we help you – you just want us to help you recover from your injury, quickly!
But to us, the science and latest evidence is important, it helps us get the best results for you in the best way. So we always get a little bit excited when we see or read what the latest evidence is saying (especially when it’s presented in a fab infographic!).
LOADING is currently a bit of a ‘buzz’ word in the physio & rehab circles. And with good reason. In recovery terms, rest isn’t often the best way forwards but progressive loading is! As the infographic above summarises, many of the body’s tissues will get stronger if they are subject to loading.
So, what exactly is loading?
The definition of load is………..
A weight or source of pressure borne by someone or something.
In exercise or rehab terms, loading means working with some weight or resistance to place greater demands on your body. So, that can be using just your body weight, some light resistance, like bands or machines, or using weights. So, running is loading – you’re loading all the structures in your legs (bones, muscles, joints, tendons & ligaments) through the repeated pressure between your foot striking the surface with every step. A press up loads the structures around your shoulder and arms, just as a squat loads your hips and knees. Now, if you add holding a weight whilst you squat, you are increasing the load.
What is important is that loading is gradually progressed. You don’t want to demand too much of your body too quickly (or too often), especially if you’re recovering from an injury, as this will be counterproductive. It’s a careful balance.
The ultimate result of all this loading is that you will have a stronger and more resilient body. It will cope better with the demands placed upon it, making you less prone to picking up injuries, helping you enjoy an active lifestyle and potentially preventing longterm conditions such as osteoporosis.
Put simply, your tissues will adapt to the demands you place upon them.
If you think you would benefit from some guidance on realising the benefits of loading, then do get in touch. Our fully equipped Strong Room and experienced team offer that unique combination of being able to guide you on progressive loading within your own limits. We consider your ‘whole picture’ – where you are now, any injuries or conditions that affect you, what you love (or would love) to do and most importantly where you want to be. We then use our knowledge, experience and skills to tailor a programme just for you and support you as much or as little as you need.
There’s a very simple piece of kit you may have seen or used in one of our Pilates classes, the humble resistance band! It doesn’t look much but it’s a great way to challenge your Pilates exercises. It comes in a range of different strengths, depending on how much you’d like to challenge yourself!
We’ve put together some of our favourite Pilates exercises for doing with the resistance band.
#1 Roll Up
Starting position: Sitting upright. Neutral lumbo-pelvic position. Legs extended in front. Legs extended in front, hips adducted, knees slightly flexed (to allow neutral spine position), ankles in mid ROM dorsiflexion. Theraband looped around the feet and held in each hand. Upper spine and back of the neck lengthened.
Action: Inhale to prepare. Exhale, roll off the back of the sitting bones in a small range of motion to round the pelvis and the lumbar spine. The ribcage and upper quadrant should remain still. Keep the head and neck upright. Inhale, roll forwards onto the top of the sitting bones to resume the neutral spine starting position. The ribcage and upper quadrant should remain still. Keep the head and neck upright.
Tips: Keep the feet on the floor. Do not poke the chin forward.
#2 One Leg Circle
Starting position: On your back, knees bent, feet flat. Neutral lumbo-pelvic position. Resistance band looped around one foot. Hands holding the band. Back of the neck long.
Action: Inhale to prepare. Exhale, float the left leg into the tabletop position then extend the knee. Inhale and hold the extended knee position keeping the band feeling taut. Exhale, circle outwards and downwards in a clockwise direction in a small, controlled range of motion. Inhale, complete the circle on this leg by circling inwards and upwards to finish where the circle started.
Repeat circling this leg 6 – 8 times in the clockwise direction then exhale as you lower this leg to resume the neutral spine starting position.
Repeat 6- 8 clockwise circles on right leg then repeat on 6 – 8 counter-clockwise circles on the left leg. Repeat 6 – 8 anti-clockwise circles on the right leg.
Tips: Keep the pelvis still while doing the leg circles. Keep the knee facing the same direction through the movement to avoid hip rotation.
If you are confused with the breathing, you can start doing the movement without focusing on the breathing..
#3 Shoulder Bridge
Starting Position: The rest position. Neutral lumbo-pelvic position. Resistance band looped around both knees with the band feeling taut. Arms resting long beside the body. Back of the neck long.
Inhale to prepare. Exhale, gently roll the lower back into mat, lift the tailbone upwards towards the ceiling and continue to peel your spine off the mat, bone by bone until you are resting on your shoulder blades. Maintain tautness in the band.
Inhale and hold the shoulder bridge position. Move your knees out towards the resistance of the band and back in again 6 – 8 times while maintaining the shoulder bridge position and normal breathing.
Inhale and hold the shoulder bridge position. Exhale, and lower the shoulder bridge by drawing the breastbone downwards towards the mat, continue to peel your spine back onto the mat bone by bone until the tailbone connects the mat and the spine returns to neutral.
Tips: Do not extend the thoracic spine (the shoulders must never be higher than the hips). Do not put your weight through your shoulder and neck but rather on your shoulders. Use segmental motion for the lift and lowering, peeling your spinal vertebrae 1 at a time like we do in class.
#4 Lower & Lift
Starting Position: Lie on your side with your shoulders and hips stacked and a band between your legs, just above the ankles. Underneath arm outstretched in alignment with the trunk. Ensure your back is in neutral and your centre is engaged.
Action: Inhale to prepare. Exhale, reach your top leg away from your body and then lift it upwards on an arc. Simultaneously point this ankle.
Inhale, lower this leg to the starting position. Simultaneously flex this ankle.
Tips: Imagine balancing a cup of tea on your top hip and top shoulder to avoid moving these areas. Imagine that the inner aspect of the top leg is polishing a glass tabletop to help keep this leg lifted at hip height. Imagine that the front hand is resting on a cream cake to avoid heavy pressure through this hand.
#5 Side Kick Press
Starting position: Side lying. Underneath arm outstretched in alignment with the trunk with your head resting on this arm. Hips bent to approx. 45° and knees bent to approx. 90°. Shoulders and hips stacked. Resistance band to be looped round 1 foot and held in opposite hand.
Action: Inhale to prepare. Exhale, lift the uppermost leg to bring the knee and ankle to hip height. Then extend the uppermost hip and the knee as far as control can be maintained. Inhale, flex the uppermost leg to the starting position.
Tips: Keep the pelvis still while doing the leg movement.
Starting position: Side lying. Underneath arm outstretched in alignment with the trunk. Head resting on the underneath arm. Hips bent up to approx. 45° and knees bent up to approx. 90°. Resistance band looped around the knees. Shoulders and hips stacked one on top of the other. Top hand resting on the floor.
Action: Inhale to prepare. Exhale, lift the top knee upwards, keeping the feet together. Inhale, lower the top knee onto the bottom leg.
Tips: Keep the pelvis still while opening the leg.
You can pick up resistance band from goPhysio in Chandlers Ford for £5 a length. Ask your instructor what colour they’d recommend you use, depending on your level and how much of a challenge you need.
If you attend our Pilates classes and would like advice or guidance on any of this exercises, please ask your Instructor, who’d be more than happy to help!
goPhysio strongly recommends that you consult with your doctor before beginning any exercise program. You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you are in any doubt, please seek professional advice.
It’s 2 years on 19th December since we opened the doors to our new clinic in Chandlers Ford. It’s a common theme of conversations and you hear many people saying it about life, but seriously; “Where has the time gone?!“
In the 2 years since we moved clinic locations, we’ve been able to develop and grow in what we offer local people, expanding to help more people in more ways. As any small business knows, it’s crucial to keep up to date, always strive to learn and develop, never become complacent and offer people the best service possible. Our whole team work incredibly hard not only with you, our patients coming for help, but behind the scenes too.
So, on our 2 year anniversary, we thought we’d take a little look back at the last year and what we’ve been part of.
We started 2018 by asking everyone who used our services for an entire week for their feedback. What you told us was really positive and consistent, and amongst the results friendly, personal, helpful and great at listening were common themes. You can read more about the feedback we recieved here. It’s so important that we get input from the people who use our services – this helps us develop and improve what we offer. It also makes sure that what we are striving to provide and achieves aligns itself with the reality, which it seems to do (reassuring for us!).
For 2018, we decided to focus our fundraising efforts towards a single charity. For personal reasons, we chose The Brain Tumour Charity. We have run a number of events and activities and donated event fees to the charity. This is something we plan to do every year now and we are just in the process of voting for our 2019 charity to support.
The Eastleigh 10k This year, we were delighted to be asked to be the Official Health Partner of the Eastleigh 10k. After an unexpected snow fall in March, the race was finally run in June. Our team worked tirelessly to massage over 150 runners before and after the event. It was such a fantastic experience for all involved and we are delighted to be part of the 2019 event. We have a host of great free events and workshops planned. Take a look here at what’s going on and to book any places.
Eastleigh Borough Council Business Conference In June, goPhysio were invited to be part of the panel at the Eastleigh Borough Council’s green, healthy and prosperous business conference. At the end of the conference, we were delighted to receive an award for the support we provide and our contribution towards helping support a healthy community. Read more about the conference and our award here.
Leadership & Development In December, our Clinical Lead & Physiotherapist, Kim, completed The Chartered Society of Physiotherapists Leadership & Development Programme. This was a fantastic achievement and one which Kim, our team and goPhysio are and will continue to benefit greatly from. Our team get together every week for dedicated training and development, alongside supporting and mentoring each other and we have a great culture of shared learning. Ultimately, this supports each of our team in being the best they can be and offering our patients the best possible care.
There’s been a huge increase in awareness of reducing plastic use and waste this year. We decided to do our little bit and in the immense heat of the summer of 2018, we joined an excellent scheme called Refill. Not only does it help reduce the impact of plastic, but it also encourages hydration – a fab initiative!
Best UK Physical Therapy Blog This year, we were delighted to be recognised as one of the top 10 Physiotherapy blogs to follow in the UK for 2018, in the number 3 spot no less! The Best UK Physical Therapy Blogs are chosen from thousands of UK Physical Therapy blogs on the web using search and social metrics. The blogs are recognised because they are actively working to educate, inspire, and empower their readers with frequent updates and high-quality information, so this is quite an achievement. Read more.
Another recognition we received was being recognised by 3 Best Rated as being in the top 3 best Physiotherapists in Southampton. 3 Best Rated use a 50-Point Inspection which includes local reviews, history, trading standards, ratings, satisfaction, trust, price and general excellence, so we were delighted to feature in their top 3!
Rehabilitation – Our specialist exercise rehabilitation service has really proved popular this year and it’s grown significantly. Exercise and using ‘load’ (weight and resistance) to help with recovery from injury is an absolutely crucial part of what we do – it’s what all the latest research and evidence supports in the best way to ‘treat’ many conditions. But it’s not easy! People often fear pushing their body, especially if they’ve had an injury. They have no idea what exercise they should be doing and wouldn’t even contemplate using weights as part of their recovery! So, that’s where we come in. With a fully supported, customised exercise programme specifically tailored to your condition, goals and lifestyle. As well as using rehab exercises as part of your individual care, we also offer small group rehab sessions, a really cost effective and valuable way to continue your recovery in a small group setting. It’s brilliant having an on site rehab space, fully kitted out with all we need to help you in the best possible way. Read more about our rehabilitation service here.
Young Rehab – We see a lot of growing youngsters and adolescents at goPhysio, often with growth related injuries, aches and pains. Following an accurate diagnosis of the problem, specific exercise programmes are without doubt the most effective way to help most of these young people. With that in mind, we launched our Young Rehab service – based in our Strong Room, this specialist service uses guided, customised and specific exercise programmes to help kids stay active as much as possible, return to sports as quickly as possible and build their physical durability for the long term. It’s just like our rehab service but just for those 16 and under. Read more about Young Rehab here.
Shockwave Therapy – This year we invested in a Shockwave Therapy machine. Shockwave therapy stimulates the body’s natural self-healing process, helping you recover faster. It is particularly effective when used to treat long standing conditions, conditions that continue to re-occur or conditions that have not been successfully managed through traditional treatment methods. Particular conditions it is known to help include tennis or golfers elbow, plantar fasciitis, achilles tendinopathy, rotator cuff tendon issues and hip pain. This was a huge, but very valuable investment, as it can be such an effective treatment and a realistic alternative to steroid injections and even surgery
Pilates Membership Launched – We have just completed an overhaul of our Pilates class payment system. Having run Pilates classes in Chandlers Ford for over 10 years, and with over 20 classes a week, we’ve learnt a lot! Based on feedback from our customers, we wanted to create an easy, hassle free booking and payment system. So, as of January 2019 we have created a Pilates Membership, where members are now guaranteed a space on their chosen class and have an automatic monthly Direct Debit in place to pay for their classes. We still offer the valuable and unique make up class system (plus an extended make up class system for those who’ll be away for extended periods of time). This new system is completely secure and hassle free, making it much easier for you to enjoy and benefit from our specialist Pilates classes. We are also offering PAYG Pilates for those who want flexibility or can’t commit to a regular class.
In July, we were joined by experienced Physiotherapist, Chris. With a special interest in exercise based rehabilitation, Chris is making the most of our onsite facilities in the Strong Room, to incorporate the most up to date treatments into his patient treatment programmes. Chris is also part of our Pilates Instructor team and has even started his own blog, focusing on one of his clinical passions of making strength training less scary!
Will is the newest member of our team. He joins us to provide top quality sports massage and soft tissue therapy, increasing the availability of this service in the evenings and Saturday mornings. In addition to having a level 4 sports massage qualification, Will is just finishing of an MSc in rehabilitation, so is well equipped to support your recovery and injury concerns.
We’ve had a busy year hosting a number of courses for fellow health care professionals. Courses this year have included:
Modern exercise prescription for therapists with Nick Grantham
Running Repairs with Tom Goom
Unravelling Strength & Conditioning for Therapists with Andrew McCauley from ProCare Sport
Paediatric & Adolescent Musculoskeletal disorders – an introduction with Tom Quantrell
We really enjoy hosting these courses. Our team benefits from the excellent course content as part of their CPD, we get to meet lot’s of other fantastic local professionals and also form links with some excellent thought leaders who are sharing their knowledge.
WOW! What a busy year! When you see it all written out, it really does make you stop and think about what we’ve all worked on and achieved.
And most importantlly that doesn’t include the thousands of people we’ve helped over the year. Those in agony we’ve managed to see within hours of their first call, those who’ve been living with pain for years and thought there was no hope, those that thought their event was in jeopardy because of an injury but who we helped get to the finish line!
As we look forward to 2019, we have a whole host of exciting plans on the horizon. But crucial to all of that and at the heart of everything we do is………..
Helping local people live a healthy, active, positive life, pain & injury free.
If you’d like to start 2019 feeling great, looking forward to taking on new challenges and taking care of your body so that you can actually do what you want to do, get in touch. You can drop us an email, book a consultation online or give us a call on 023 8025 3317.
For 2019 we are launching a brand new Pilates Membership system for our classes. A hassle free, simple, monthly Direct Debit payment program for our class attendees. Our current attendees have already signed up for their classes and we are now opening up to new people who’d like to join!
Win 3 months of Pilates Membership (1 class a week) for you & a friend and a 30 minute Pilates 1-2-1 each! (Worth £440).
To celebrate the launch of this new membership, we’re running an exciting Facebook GIVEAWAY!
The winner of the giveaway will win 3 months Pilates Membership (1 class a week) and 2 Pilates Start Up sessions, worth £440!
Head over to our Facebook Page and make sure you ‘Like’ the goPhysio page.
Find the Give Away post and like the post.
Write a comment on the post, saying why you’d like to win and if you’ve got a friend you’d like to share the prize with, tag them in the post.
The closing date is midnight on Wednesday 19th December 2018 and the winner will be randomly drawn on 20th December 2018 from all those who’ve commented on the post.
The promoter is: goPhysio Ltd.
The competition is open to residents of the United Kingdom aged 18 years or over except employees of goPhysio and their close relatives and anyone otherwise connected with the organisation or judging of the competition. It is not open to current goPhysio Pilates Members.
There is no entry fee and no purchase necessary to enter this competition.
By entering this competition, an entrant is indicating his/her agreement to be bound by these terms and conditions.
Route to entry for the competition and details of how to enter are outlined above.
Only one entry will be accepted per person. Multiple entries from the same person will be disqualified.
Closing date for entry will be midnight 19th December 2018. After this date the no further entries to the competition will be permitted.
No responsibility can be accepted for entries not received for whatever reason.
The promoter reserves the right to cancel or amend the competition and these terms and conditions without notice in the event of a catastrophe, war, civil or military disturbance, act of God or any actual or anticipated breach of any applicable law or regulation or any other event outside of the promoter’s control. Any changes to the competition will be notified to entrants as soon as possible by the promoter.
The promoter is not responsible for inaccurate prize details supplied to any entrant by any third party connected with this competition.
The prizes are outlined above.
The prize is as stated and no cash or other alternatives will be offered.
The prizes are not transferable. Prizes are subject to availability and we reserve the right to substitute any prize with another of equivalent value without giving notice.
Winners will be chosen at random from all entries received and verified by Promoter.
The winners will be notified on Social Media within 28 days of the closing date. If the winner cannot be contacted or do not claim the prize within 14 days of notification, we reserve the right to withdraw the prize from the winner and pick a replacement winner.
The prize can be collected from goPhysio’s clinic.
The promoter’s decision in respect of all matters to do with the competition will be final and no correspondence will be entered into.
By entering this competition, an entrant is indicating his/her agreement to be bound by these terms and conditions.
The competition and these terms and conditions will be governed by [English] law and any disputes will be subject to the exclusive jurisdiction of the courts of [England].
The winner agrees to the use of his/her name and image in any publicity material, as well as their entry. Any personal data relating to the winner or any other entrants will be used solely in accordance with current [UK] data protection legislation and will not be disclosed to a third party without the entrant’s prior consent.
This promotion is in no way sponsored, endorsed or administered by, or associated with, Facebook, Twitter or any other Social Network. goPhysio shall have the right, at its sole discretion and at any time, to change or modify these terms and conditions, such change shall be effective immediately upon posting to this webpage.
goPhysio also reserves the right to cancel the competition if circumstances arise outside of its control.
Prize details: The prize will include 3 months of Pilates membership (1 class a week) for 2 people. The classes are subject to availability. The same class must be attended every week in line with our Pilates Membership. Classes must start in January 2019 and run for 3 consecutive months until March 2019. The individual Strat Up sessions must be attended before starting the Pilates classes.
Are you totally fed up and frustrated by an injury that’s slowing you down and stopping you enjoying life? Do you want to finally get on top of it, fully understand what’s going on and follow a plan to get you where you want to be with the right support and guidance?
We understand all your pains & frustrations.
That’s why, for a limited time, we’re offering a fixed price, unlimited, recovery package.
Register your interest here to be the first to find out when this special package price is launched!
For a one off payment of £549, you will have UNLIMITED* access to:
If you’re interested in purchasing this package, just enter your details here and as soon as we launch it, you’ll be the first to know!
*The following terms and conditions apply:
Unlimited access to services is subject to fair usage and based on clinical need. The services, frequency of treatment and duration of treatment will be guided by your individual Clinician to provide the best possible clinical outcome for your individual case.
Your Clinician will guide your treatments based on evidence based, clinical reasoning.
Advanced booking is required for all services and classes.
Services and classes are subject to availability, spaces can not be guaranteed with individual clinicians for specific services at specific times.
Our usual cancellation policy will apply and you will be required to provide 24 hours notice if you need to cancel or move an appointment. Repeated non-attendance at appointments will result in our normal cancellation fees being charged.
The goPhysio Unlimited package is not transferable or refundable under any circumstances. Payment is final.
All packages purchased will expire on Saturday 5th January. Any treatment or services that are continued after this date will be charged at our standard rates.
Offer open to new customers, not currently undergoing active treatment.
How much movement control do you have when you’re running? And why does it matter?
There’s a really quick little test you can do to quickly screen stability and control in your leg – just take a look at the video below.
If it looks familiar to you, give the 6 great exercises demonstrated by Sports & Rehabilitation Therapist, Tom, a go.
Why is it important to have good movement control if you’re a runner?
Many runners lack some crucial areas of control in the key leg muscle groups. Given the repetitive nature of running, often over great distances and with demands of endurance, lack of muscle control can put you at risk of picking up many common overuse injuries.
You can easily do all these exercises at home with a few simple pieces of equipment such as resistive band and a small step.
If you’d like more help or support, we offer a specialised Running Rehab service.
The aim of Running Rehabilitation is to help you:
Identify any potential issues with your running style, technique or training schedule.
Reduce risk of running related injuries.
Improve your running enjoyment and performance.
It’s a completely customised service, focused on you and your running to help you get the most benefit and enjoyment and a long term love for running!
Being pro-active about preventing injuries for runners is well worth the investment! When you’ve seen hundreds of frustrated runners who can’t run because of an injury, the disappointment is awful. So, investing some time doing a few simple exercises like those above is well worth it.
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