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Getting On The Ball With Pilates

Posted on 1st July 2019 by

This month, Physio and Pilates Instructor, Kim, has chosen her top 5 Pilates exercises you can do with an exercise ball.

We will often bring the ball into our Pilates classes. It adds another dimension and an extra challenge with it’s natural instability. You can pick one up online or in shops such as TK Max, Argos or Sports Direct (just make sure it’s an anti-burst one!).

#1 Scissors in Sitting

  1. Sit up tall on your sitting bones on top of the ball. Position your feet slightly wider than hip-width apart. Balance your weight evenly through each foot. Relax your arms by your sides or place them on the brim of your pelvis.
  2. Lift your right leg and hold keeping your weight even through your sitting bone.
  3. Lower your leg and foot to the floor and repeat on the opposite leg.

#2 Swimming Level 3

  1. Kneel in front of the ball. Gently walk your hands forwards along the floor until your pelvis is resting in top of the ball. Balance with your fingertips and toes on the mat. Align your pelvis in the neutral position and gently set your centre.
  2. Simultaneously lengthen and hover your right arm and left leg from the mat.
  3. Hold and then lower your arm and leg to the mat.
  4. Repeat alternating sides.

#3 Bridge Hip Dips

  1. Sit on top of the ball and engage your centre. Slowly walk your feet forwards and lower your back until you are in the bridge position. Support your head, neck and upper back on the ball. Bend your knees to 90 degrees. Keep your centre engaged and gently engage your gluteal (buttock) muscles.
  2. Stabilise in the bridge position.
  3. Lower your hips and pelvis downwards without arching your lower back.
  4. Lift your hips and pelvis returning to the bridge position.

#4 Shoulder Bridge Level 1

  1. Lie on your back with your legs in the tabletop position, resting on top of the ball. Position your hips knees and ankles into parallel lines. Align your pelvis into the neutral position.
  2. Gently roll your pelvis and peel your spine away from the mat, one segment at a time rolling up to rest on your shoulder blades.
  3. Hold the shoulder bridge position.
  4. Roll your spine back down on to the mat, one vertebrae at a time to return to the neutral pelvic position.

#5 Plank Walks

  1.  Kneel in front of the ball. Gently walk your hands forwards along the floor until your pelvis is resting in top of the ball. Balance with your fingertips and toes on the mat. Align your pelvis in the neutral position and gently set your centre.
  2. Walk your hands further forwards along the floor. Simultaneously, lengthen your legs and lift your feet off the floor. Your body will align into the ’plank position’ where your spine and legs form a horizontal line. Only walk out as far as you can control.
  3. Hold the plank position.
  4. Walk your hands back along the floor and lower your toes to the floor, keeping your arms and legs long.

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.


Special Discount for Places Leisure Members

Posted on 22nd April 2019 by

We are delighted to be working in partnership with Places Leisure to offer a special discount for members.

Our ethos is very aligned with that of Places Leisure, in that we both support local people in living healthy, active lifestyles. The facilities at the new Places Leisure and the range of activities on offer are amazing. There really is something for everyone!

However, unfortunately, pain and injury all too often get in the way of people either becoming or staying active. Someone may take up a new exercise and do too much, too soon, which ends in an injury. If this isn’t managed well, it can put them off exercise for a long time. Maybe they want to exercise but have a long term condition such as arthritis and they aren’t sure what they should do? Or maybe an enthusiastic sportsperson has suffered a sporting injury, which means they’ve been out of action for a few months?

This is where we come in. We help guide people dealing with the pain and frustration of an injury, by offering easy access to a range of professional services locally that help people enjoy a life free from pain or injury. 

Our services can help members:

  • Recover from injury 
  • Stay injury free 
  • Manage long term conditions positively with activity 
  • Stay active 
  • Return to exercise, sports or activity after an injury 
  • Give people the confidence to be active 

How do I get a discount if I’m a Places Leisure Member?

So, if you need our help, all you need to do is chat to a member of the Places Leisure team. They’ll complete a quick referral form that will summarise what help you need. Then, all you need to do is give us a call on 023 8025 3317 and say you’re a Places Leisure Member. We’ll find a convenient time for you to come along to see us. When you come for your appointment, just bring your referral form with you. The 10% discount will be applied to your session and any further sessions you need for that problem.


T&Cs

  • To qualify for the discount, you must inform goPhysio at the time of booking that you are a member of Places Leisure 
  • You must bring the completed, dated and signed referral form with you to the first appointment 
  • Referrals are valid for 4 weeks from the date they are signed. To qualify for the discount the first appointment has to be attended whilst the referral is valid. 
  • Active members of Places Leisure will receive a 10% discount off of the following services:
  • There is no discount off of Pilates, stock items or any other services. 
  • The discount can not be used in conjunction with any other discounts. 

Eastleigh 10k 2019

Posted on 26th March 2019 by

What a glorious day we had for the Eastleigh 10k this year (a stark contrast to the snow of 2018!).

The event always has such a positive, friendly buzz around it. It’s so great chatting to runners before and after the event, hearing stories of P.B.s, overcoming injuries or personal challenges, having the comrardery of running with groups and clubs and friendships formed through running!

We massaged 172 well deserved runners and are grateful to not only our brilliant team who joined us early on a Sunday morning but also our fantastic volunteers from The Universities of Southampton, Solent and Bournemouth and Peter Symonds College to lend us a hand.

We hope you’re recovering well. Don’t forget, if you took part in the run you can take advantage of a host of race pack offers at goPhysio until 30th April. All the details of your discounted offers can be found here.

#Eastleigh10k


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



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.



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. 



Introducing goPhysio UNLIMITED

Posted on 21st November 2018 by

goPhysio Unlimited

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:

Until Saturday 5th January 2019.

We only have 10 of these packages available!

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.

 


We’re Hiring! Sports Massage / Soft Tissue Therapist

Posted on 31st October 2018 by

At goPhysio we’re here to help local people live a healthy, active, positive life, pain & injury free. Sports Massage / Soft Tissue Therapist Chandlers FordHow our customers feel – and how we treat them, whether it’s in the treatment room, studio or on the phone, is of the upmost importance to us.

Central to all this is our team. So, we’ve developed a great place to work, with strong values that underpin everything we do and we look for people who share these values too. Support, training and feedback are part and parcel of working at goPhysio and motivation to develop personally and professionally is crucial.

We search for new team members on attitude first, skills second. So, if you think you may have the right attitude to succeed and progress your career at goPhysio, we’d love to hear from you.

We are looking for a Sports Massage / Soft Tissue Therapist to join our 12 strong team.

About you

We are looking for someone with:

  • A VTCT Level 4 Sports Massage Award or equivalent
  • Member of professional body e.g. SMA or equivalent
  • Experience working as a Sports Massage / Soft Tissue Therapist, ideally within a private healthcare setting
  • Fluent written and spoken English
  • A positive, flexible and highly self motivated attitude

About the position

  • Employed
  • 30 hours/week, although part time (minimium 10 hours/week) considered
  • To include 2 evenings and/or a Saturday morning
  • Secure, guaranteed income
  • 28 days paid holiday (including bank holidays) pro rata, with additional days after 2 years employment
  • Weekly in house training
  • Pension, Childcare Voucher Scheme, study leave
  • Dedicated administration time and full time administration support

Take a look at the full job description / personal specification here

To register your interest in any of the positions, please send:

  • An up to date CV
  • A covering letter, detailing why you would like to work at goPhysio and why you would like this position
  • A short video outlining why you are interested in this position of less than 2 minutes (this is optional, but will be looked upon favourably as part of the application process)

to fiona@gophysiotherapy.co.uk


 


The Common Sense Guide to Exercise & Movement

Posted on 24th August 2018 by

The benefits of exercising, moving more and being active are undeniable. We must hear and see articles, posts and headlines about this on a daily basis. But sometimes it can all seem a bit daunting – what’s best to do, how often, why, is it enough, is it too much….???? So many questions! It’s sometimes so overwhelming that it seems easier not to do anything.

So, when we saw this great Common Sense Guide to Exercise & Movement from Cor-Kinetic, it was too good not to share with you. 20 fantastic, simple and easy to follow tips to help guide you to being more active!


Common Sense Movement Exercise Guidelines

If you need any help, guidance or support in your health & wellbeing journey, you can access our wide range of specialist services. These include:

Physiotherapy or Sports Therapy to help you recover from an injury to make sure you can exercise or be as active as you want to be!

Rehabilitation to work on getting you back to your pre-injury condition.

Pilates classes to build your strength, stability and body condition.

Active Ageing Classes, specially designed to help older people gain confidence in exercising in a safe, supported environment.

Please do get in touch to find out more!