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Meet Your Team – Hello Francesca!

Posted on 28th October 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!

Today we meet Graduate Sports Therapist & Pilates Instructor, Francesca.

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

What are your clinical qualifications?

I studied BSc Sports Therapy at the University of Worcester and graduated in 2013. 

What areas have you previously worked in?

Since graduating I was given the opportunity to work with the GB Bobsleigh team in a voluntary Soft Tissue Therapist position . I have then worked in private injury clinics. 

I have also done lots of voluntary sports massage and first aid at different sporting events, which I always enjoy seeing people achieve their goals. 

Do you have any special areas of interest in injury management?

My biggest interest is with sports injuries and returning people to their sport or activity through hands on work alongside exercise rehab. 

Over the last couple of years, I have attended several different course based on strength and conditioning / exercise rehab, including Tom Goom’s Running Repairs and Nick Grantham’s S&C workshop. I love incorporating new knowledge into helping my patients!

I enjoy teaching classes and seeing people improve and increase their body awareness and confidence in what they can do.  I have done my APPI Pilates qualifications up to Matwork Level 3 and Reformer Pilates Level 3. 

What you’re most proud of?

Graduating and buying my first home.

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

To have such a varied role, and the supportive environment to help me grow and learn as a person and as a Sports Therapist.

We asked………

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

  • David Attenborough
  • Barack Obama
  • Jessica Ennis-Hill

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

Bali

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

A Kindle, so I could read.

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

I am a keen baker and love baking cakes and would love to be able to make wedding/special occasion cakes.


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


More Pilates Exercises In Standing

Posted on 1st October 2019 by

Mat based Pilates exercise are carried out in a variety of positions, including lying on your back, front or side, sitting and kneeling on hands and knees. In addition to these positions, there are many popular Pilates exercises you can do in standing.

Here’s a few of our Pilate’s teams favourites!

#1 Mermaid Standing

  1. Stand with your feet slightly wider than hip distance apart. Imagine your head is a helium balloon to lengthen your spine. Imagine your pelvis as a bowl resting upright to align your pelvis in the neutral position. Gently set your centre. Glide your shoulder blades downwards towards your waist. Place your hands on the brim of your pelvic bowl.
  2. INHALE and lift the left arm to the side and overhead.
  3. EXHALE and lengthen the curve of the spine to the right while maintaining the neutral position.
  4. INHALE and return back to upright starting position.

#2 Corckscrew Warm Up Move

  1. Standing upright, back of the neck long, shoulder blades set, neutral spinal position, knees soft, weight placed evenly through the feet. Arms resting long beside the body. Centre set.
  2. Inhale, circle the arms outwards and upwards overhead. Keep the arms within your peripheral vision and the shoulder blades set, so pulled back and down.
  3. Exhale, fold the arms and place the hands at the base of the head. Keep the back of the neck long.
  4. Inhale, glide the shoulder blades upwards. Keep the collarbones wide.
  5. Exhale, glide the shoulder blades downwards. Keep the collarbones wide.
  6. Inhale, reach the arms overhead. Keep the arms within the peripheral vision and the scapulae set.
  7. Exhale, circle the arms outwards and downwards to return to the starting position.

#3 One Leg Circle

  1. Start in a natural standing posture. Hands on your waist.
  2. Put your feet and heels together. Keeping your heels together, turn your feet outwards slightly.
  3. Inhale, slide your right leg forwards keeping the toes on the mat.
  4. Exhale, circle your right leg outwards, placing your foot directly behind your right hip. Keep the toes in contact with the mat.
  5. Inhale, slide your right leg forwards, placing your floor directly in front of your right hip. Keep the toes in contact with the mat.
  6. Repeat up to ten times in this direction and then reverse the direction of your leg circles on both sides.

#4 Clam Level 3

  1. Start in a natural standing position.
  2. Bend your right hip 45 and the knee to 90 degrees, keeping your legs a hip distance apart.
  3. Put your hands on your waist. Inhale to prepare.
  4. Exhale, rotate your right hip outwards, keeping your pelvis stable.
  5. Inhale, rotate your right hip back to the middle, keeping the pelvis stable.
  6. Repeat up to ten times on the right leg and then repeat on the opposite side.

#5 Roll Down

  1. Stand in a natural standing position. Engage your core.
  2. Inhale to prepare.
  3. Exhale, lengthen the back of the neck and curl the head and neck forwards. Continue to curl the body forwards, one bone at a time. Wheel the pelvis forwards and continue to roll the body downwards as far as comfortable. Allow the head and arms to relax forwards with gravity and keep the knees soft.
  4. Inhale and hold the roll down position.
  5. Exhale, draw the tailbone downwards and wheel the pelvis upwards. Continue to roll the spine upwards one bone at a time. Lengthen the upper body upwards and widen the collarbones to return to the starting position.
  6. Repeat 3 5 times.

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 mat Pilates.

Read More

Top 3 Pilates exercises in standing


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.


Pilates: It’s more than the core!

Posted on 1st July 2019 by

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“You need to strengthen your core!”

“You’ve got a weak core!”

“Pilates will help your core!”

Sound familiar? Particularly if you’ve ever had back pain, these may be comments or messages you’ve heard quite frequently.

The buzz of ‘the core’ started back in the 1990’s, when targeted exercises towards the deep core muscles were thought to be the best way to help with back pain. It was thought that low back pain may have been caused by weak deep core muscles and that by working and ‘strengthening’ the core muscles, you could help back pain. Therapists and exercise pro’s leapt on this ‘theory’ and you will still read and hear people talking about this all the time, despite there being no link ever having been found between back pain and core muscle ‘strength’!

The current thinking and evidence surrounding ways to both prevent and help people with back pain (an in fact many other common injuries, aches, pains and long-standing conditions) is that it’s movement, activity and any exercise is the best way! The key is that you find something you enjoy, fit’s in with your daily life, you can commit to regularly and that challenges your body in some way.

There is a common misconception that all Pilates exercises do is work your ‘core’.

But there’s a lot more to Pilates than the core!

So, although Pilates exercises will focus around exercising your ‘core’ tummy and back muscles, doing Pilates exercises will also work and benefit your body in many other ways! This makes it a fantastic form of exercise if you do have back pain, a long-standing condition such as arthritis or other aches and pains.

A Pilates class will challenge and work on:

  • Your balance and flexibility
  • Strength in your arm and leg muscles
  • Breathing techniques
  • Movement and body awareness – so becoming aware of your posture and how your body moves and rests, important in helping you be mindful of your body and connecting with it
  • Relaxation and time invested in you
  • Co-ordination

Our specialist classes here at goPhysio will further support you, by providing access and support from our dedicated team of Clinical Instructors – so you can be rest assured you will be in great hands! Being Clinicians, our team can integrate their knowledge and experience of not only how the body works and moves, but also injuries, aches, pains & MSK conditions for which you might need specific support.

Read More

Pilates at goPhysio

Pilates Articles


Meet Your Team, Hello Will!

Posted on 1st 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!

Today we meet Sports Massage Therapist , Will.

What are your clinical qualifications?

I qualified from St. Mary’s University with a Level 4 in Sports Massage in 2018. I am in my final year of studying an MSc in Sports Rehabilitation (also at St. Mary’s) which I am due to finish in October this year.

What areas have you previously worked in?

I have done lot’s of event work at various races and including the London Marathon and working track side for Thames Valley Harriers. During University, I have had a placement at National League Football Club, Aldershot Town, treating and rehabilitating injured players.

Do you have any special areas of interest in your work?

Achilles Tendinopathy is my condition of interest. I am currently researching whether strength of the calf muscles is a risk factor in those who have this condition for my MSc dissertation.

My special interest is in sports rehabilitation and returning people back from injury to their pre-injury state with reduced pain & increased strength and confidence.

My sporting interest lays with running. Having run from a young age I have a vested interest in this area both injury and performance related.

What you’re most proud of?

Buying my first house!

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

The multi-disciplinary nature of the clinic and friendly staff. There is so much to learn from everyone. 

We asked………

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

  • Ricky Gervais
  • Zac Efron
  • Neil Harris (Only those that follow football will know!)

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

New Zealand, to visit where The Hobbits live!

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

Access to YouTube

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

 I was born in Miami


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


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.



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. 

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