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Meet Your Team – Hello Chris!

Posted on 15th July 2019 by


As our team has grown over the last year or so, we thought it would be a great time to introduce you to the team that we have to help you, re-introducing the more familiar faces and welcoming the new ones!

Chris Tiley Physiotherapist at goPhysio

Today we meet Physiotherapist, Chris.

What are your clinical qualifications?

I graduated from Coventry University with a BSc Physiotherapy in 2008.

What areas have you previously worked in?

I have worked in a variety of setting, this includes:

  • British Parasnowsport 
  • Reading FC Academy
  • Circle Hospital in Reading
  • Private Clinics in Reading and Bournemouth

Do you have any special areas of interest in physiotherapy?

I have a particular Interest in:

  • Strength and Conditioning
  • Chronic/Persistent Pain
  • Sports Injuries

What you’re most proud of?

Having been able to work as part of the British Parasnowsport team.

What’s the best thing about being part of the goPhysio team? 

Having access to all the fantastic facilities we have, especially the strong room. 

We asked………

If you could invite any 3 people in the world round for dinner, who would they be?

  • Robin Williams
  • Stephen Fry
  • Jessica Ennis-Hill

Where in the world is top of your list to visit?

Japan

If you were going to space and could only take 1 thing, what would it be?

A camera

What’s the 1 thing that may surprise people about you? 

I played the Euphonium as a child.


Chris works at goPhysio on a Monday, Thursday, Friday and Saturday. If you’d like to book an appointment to see Chris, you can give us a call on 023 8025 3317 or book an appointment online here.


Meet Your Team – Hello Jade!

Posted on 8th July 2019 by

As our team has grown over the last year or so, we thought it would be a great time to introduce you to the team that we have to help you, re-introducing the more familiar faces and welcoming the new ones!

Jade goPhysio

Today we meet one of our Patient Services Team, Jade.

What is your background?

I have been in customer service from a very early age, I really enjoy helping people.

What areas have you previously worked in?

I worked for British Gas for over 10 years, working my way up from call centre to head office, designing and delivering change. Following redundancy I moved into health & wellness, supporting people with lifestyle changes. Health & fitness is my real passion.

I am also a foster carer, supporting the children of Southampton that come into care. This role is very rewarding at times, yet very much hard work.

What you’re most proud of?

 I volunteered at the 2012 Olympics and received a thank you letter from our then prime minister David Cameron.

What’s the best thing about being part of the goPhysio team? 

I love the atmosphere in the clinic. As a foster carer it’s nice to come to work with a team who really support each other.

We asked………

If you could invite any 3 people in the world round for dinner, who would they be?

  • Tony Robbins – His motivational talks start my day most mornings!
  • Deepak Chopra – I am quite spiritual and love his meditations and guiding’s
  • Oprah Winfrey – very inspirational woman

Where in the world is top of your list to visit?

Komodo Island, Indonesia to see the pink beach

If you were going to space and could only take 1 thing, what would it be?

Seeds to grow some vegetables

What’s the 1 thing that may surprise people about you? 

 I have been on TV 3 times!

  • Blue Peter in 1987
  • South Today 2016
  • Las Vegas Live 2019

Jade works as part of our Patient Services Team. She’ll often be the first person you’ll speak to if you call or see if you visit us!


Summer Massage Offer

Posted on 1st July 2019 by

This July & August, we have a very special offer for you – 4 x 1 hour massage appointments to use over July & August for £150. That’s a saving of £70!

To take advantage of this offer, just:

  1. Call the clinic on 023 8025 3317 and say you’d like to book the summer massage offer.
  2. Arrange your 1st massage appointment at a day and time that suits you. We have massage appointments available 6 days a week, including evenings until 8pm and Saturday mornings.
  3. When you come for your first appointment, you’ll pay £150 for the offer.
  4. Enjoy 4, one hour massage appointments over July & August.

Read more about the benefits of deep tissue massage here!

T&Cs

  • Offer not available in conjunction with any other offers or discounts.
  • The 4 massage appointments must be booked and attended by 31st August 2019, any unused appointments can not be carried over.
  • There is no cash alternative, refund or exchange available.
  • Our normal cancellation policy applies. If you fail to attend your booked appointment without providing 24 hours notice, your credit will be deducted from your account.


Meet Your Team, Hello Roz!

Posted on 24th June 2019 by

As our team has grown over the last year or so, we thought it would be a great time to introduce you to the team that we have to help you, re-introducing the more familiar faces and welcoming the new ones!

Roz Brawn - Physiotherapist & Level 2 APPI Pilates Instructor

Today we meet Physiotherapist & Pilates Instructor, Roz.

What are your clinical qualifications?

I studied a BSc Sports Science initially at Loughborough University, graduating in 1993 before going on to study Physiotherapy at Birmingham University, where I qualified in 1997.

What areas have you previously worked in?

My career started in the NHS and I then went to work in Australia as a Physio in private practice for 4 years. On returning to the UK, I spent time working in the private sector alongside working with the Hampshire County Cricket Team. For 8 years I worked with the English Institute of Sport, including being the full time Physiotherapist to the GB Rowing Team, GB Diving Team and GB Synchro Swimming Team. I have also worked as a part time physio for the GB Gymnastics Team.

Do you have any special areas of interest in physiotherapy?

Unsurprisingly, given my sporting experience, I am interested in working with sports injuries, particularly hip and back issues. I am a member of the ACPSEM. I also enjoy rehab after spinal surgery or fractures.

I have specialist qualifications in using acupuncture and am a member of the AACP, and IASTM (read more about what IASTM is here!).

I am also a Level 2 APPI Pilates Instructor and Pilates Reformer Instructor.

What you’re most proud of?

Being part of Team GB at the Olympic Games and seeing the athletes that had worked so hard achieve their goals and dreams knowing that I had played a part to enable that journey to be completed.

What’s the best thing about being part of the goPhysio team? 

Being part of a supportive team of people all with different backgrounds, knowledge and skills who are open to sharing those skills and supporting each other.

We asked………

If you could invite any 3 people in the world round for dinner, who would they be?

  • David Attenborough
  • Nelson Mandela
  • Ben Fogle

Where in the world is top of your list to visit?

Thailand

If you were going to space and could only take 1 thing, what would it be?

A photo album

What’s the 1 thing that may surprise people about you? 

 I drove a 4WD vehicle from Australia to England!


Roz works at goPhysio from Tuesday – Friday. If you’d like to book an appointment to see Roz, you can give us a call on 023 8025 3317 or book an appointment online here.


The Anatomy of A Pilates Reformer

Posted on 28th May 2019 by

As you may be aware, we are delighted to be starting Reformer Pilates here at goPhysio in Chandlers Ford.

Having offered mat based Pilates at goPhysio since 2008, alongside the extra space and growing team, expanding into Reformer Pilates was the next step.

Many of you will not be at all familiar with the Reformer equipment, so we thought we’d share a little overview of the key components that make up The Reformer.

THE CARRIAGE is a flat, lightly cushioned bed section, which you lie, kneel, sit, lunge or stand on. This platform smoothly glides up and down the rails. As the carriage moves as part of your Pilates exercises, you will need to engage and work key muscles in a controlled and symmetrical way.

THE FOOT BAR is used to rest your hands or feet against to stabilise you as you move.

THE SPRINGS provide a variable, dynamic resistance to your Pilates exercises. They demand control throughout your full range of movement, which adds a whole new dimension to Pilates. The different colours represent different resistance (from very light and easy to heavy and more challenging!).

ROPES & PULLEYS are used as an alternative to the static foot bar. Hands or feet can be placed inside the loops or handles, and used to work in multiple directions. This further challenges stability and balance.

HEAD REST is an adjustable section to rest your head whilst you are lying on the Reformer bed.

SHOULDER RESTS are used when lying down, to block your shoulders and assist with moving the carriage during exercises as your shoulders press against the rests. They can also be used as hand holds for different exercises.

STANDING PLATFORM at the foot bar end of the Reformer, is a non slip surface that you can place a foot on for doing certain exercises (the foot bar is lowered out of the way for these exercises). The other foot will be placed on the moving carriage.

BOX is placed on the carriage for variety of exercises. It can be great for those who are a little less flexible or to help make some exercises more comfortable.


For anyone who starts Reformer Pilates with us here at goPhysio, you will have a comprehensive introductory session, where one of our Reformer Instructors will introduce you to the Reformer and go through the equipment, how it works and make sure you are confident and comfortable before you start!

The great thing about the Reformer is that although it may look a little daunting, it can actually make Pilates easier, as your movements and exercises can be assisted, supported and facilitated through the Reformer bed, springs and pulleys. At the other end of the scale, the Reformer can take your Pilates to another level by challenging you too – so it’s great for all abilities!

Interested in our upcoming Reformer?

Click here to register your interest.



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.



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



Perfecting Your Posture With Pilates

Posted on 1st February 2019 by

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

  1. Starting position: Natural standing position. Centre engaged.
  2. Cross your arms over your chest and place the palms onto the front of your shoulders.
  3. Action: Breathe in to prepare.
  4. Breathe out as you twist your upper body to the right, keeping your pelvis stable. Imagine growing taller from your waist as you twist.
  5. Breathe in as you twist your upper body back to the centre, maintaining a lengthened spine.
  6. Repeat up to ten times alternating sides.

#2 Arm Openings Level 2

  1.  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.
  2. Action: INHALE to prepare.
  3. 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.
  4. INHALE for the second half of the circle as you return to the starting position.
  5. 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.

#3 Cobra

  1.  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.
  2. Action: INHALE to prepare.
  3. 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.
  4. INHALE and hold your cobra position.
  5. 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.
  6. 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

  1.  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.
  2. Action: Inhale to prepare
  3. 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.
  4. Inhale and hold the position.
  5. 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.
  6. Repeat 6 – 8 times.

#5 Swan Dive Level 1

  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.
  2. Action: Inhale to prepare.
  3. Exhale, lift your breastbone to hover off the floor, allow the neck and head to follow the movement, keeping the neck long.
  4. Inhale and hold the position.
  5. Exhale and lower the breastbone to the mat, allow the neck and head to follow the movement, keeping the neck long.
  6. 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!

#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.



It’s all about LOAD!

Posted on 18th January 2019 by

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!).

This infographic, that was shared by Trust me, I’m a Physiotherapist, really highlights the power of loading.

Load & Strength Chandlers Ford

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.

Give us a call or drop us an email to find out more.