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Mixing Up Pilates With Equipment

Posted on 1st April 2019 by

Pilates is a great whole-body conditioning class, which can be done in many different ways. Our classes here at goPhysio are mainly mat based, however, we like to mix things up to ensure you get the most out of your classes and add different challenges and keep them varied.

One way in which we do this is to use small pieces of equipment. Using equipment has many benefits it can be used to assist you, and/or give you more of a challenge.

There is a lot of different pieces of small equipment that can be used in our Pilates classes. Here’s a few examples of some of my favourites!

Resistant Exercise Band

Exercise bands are a great to use, as we can use different strength bands depending on what we are trying to achieve. Clams can be made harder by tying the band above the knees to add resistance and to really get your gluteal muscle firing. Roll ups can be a challenging exercise however, we can use a strong band to assist you to achieve a full roll up. 


The ‘Magic Circle’

The Magic circle-this is a great piece of equipment, although some would say they are a bit like Marmite; personally, I love using them! They add great resistance, making you work that little bit harder and ensure that you really feel which muscles you are working. 


Gym Balls

Pilates ball is always a fun class with the added balance component to compete with, in some exercises. The pilates ball can allow you to do exercises in a seated position, whilst having to engage your muscles to keep you nice and stable on the ball. 

goPhysio Gym Ball Pilates

Weighted Balls

The weighted pilates ball adds increased resistance and challenge. The balls come in different weights so you can pick which weight you are happy with. The balls that we use weigh from: 0.5Kg-1.5kg 

Pilates balls goPhysio

So, if you would like a bit more of a challenge or are struggling with an exercise, ask your Pilates instructor about the different types of equipment that you could use in your class.

Written by Graduate Sports Therapist & Pilates Instructor, Francesca 


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. 


New Pilates Membership – Giveaway!

Posted on 9th December 2018 by

We are really excited to be launching our exciting, new Pilates Membership at goPhysio for 2019. We’ve been running specialist, clinical mat Pilates classes in Chandlers Ford since 2008 and have grown from just 2 to over 20 classes a week! 

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). 

goPhysio Pilates Chandlers Ford

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! 

To Enter

  1. Head over to our Facebook Page and make sure you ‘Like’ the goPhysio page. 
  2. Find the Give Away post and like the post. 
  3. 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. 
  4. 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. 

T&Cs

  1. The promoter is: goPhysio Ltd.
  2. 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. 
  3. There is no entry fee and no purchase necessary to enter this competition.
  4. By entering this competition, an entrant is indicating his/her agreement to be bound by these terms and conditions.
  5. Route to entry for the competition and details of how to enter are outlined above.
  6. Only one entry will be accepted per person. Multiple entries from the same person will be disqualified.
  7. Closing date for entry will be midnight 19th December 2018. After this date the no further entries to the competition will be permitted.
  8. No responsibility can be accepted for entries not received for whatever reason.
  9. 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.
  10. The promoter is not responsible for inaccurate prize details supplied to any entrant by any third party connected with this competition.
  11. The prizes are outlined above.
  12. The prize is as stated and no cash or other alternatives will be offered.
  13. 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.
  14. Winners will be chosen at random from all entries received and verified by Promoter.
  15. 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.
  16. The prize can be collected from goPhysio’s clinic.
  17. The promoter’s decision in respect of all matters to do with the competition will be final and no correspondence will be entered into.
  18. By entering this competition, an entrant is indicating his/her agreement to be bound by these terms and conditions.
  19. 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].
  20. 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.
  21. 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.
  22. goPhysio also reserves the right to cancel the competition if circumstances arise outside of its control.
  23. 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. 



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

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Priority Booking now open for next Pilates Course

Posted on 17th July 2017 by

Priority booking for our next Pilates course is now open for current Pilates class attendees. As we’re having a break from our regular Pilates timetable over the summer, many people have requested to book the September course before the break. Here are the next course dates and classes. To guarantee a place in a particular class, please book and pay for your place by Friday 28th July. Bookings will still be available after this date but a space can not be guaranteed.

Don’t forget, if you want to keep up with Pilates classes over the summer, you can join our Flexible Summer Pilates classes.

Pilates Course Dates September : October 2017


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 classes begin in our studio, with 11 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 through a membership system. Read more about this here.
  • We run over 20 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 11 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?