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Free Pilates 1-2-1 Throughout August

Posted on 27th July 2018 by

We’re offering a fun packed, varied Summer Pilates timetable for 2018 – with a range of specialist Pilates classes to suit all abilities and interests. Free Pilates 1-2-1 August at goPhysio

To go hand in hand with this, we’re running a special offer where you can come along for a FREE 1-2-1 Pilates session throughout August, to help you get started with Pilates.

All About 1-2-1 Pilates

A 1-2-1 Pilates session is a 30 minute appointment with one of our Clinical Pilates Instructors. Doing a 1-2-1 is commonplace before starting any specialist Clinical Pilates class. Why is this necessary you may ask? There are a number of reasons:

  • To realise and experience the true benefits of Pilates, learning and practicing the right technique is crucial. The movements are very subtle. Having a 1-2-1 enables us to teach you the basics, so that when you’re in a class environment you get the best out of Pilates.
  • We can find out what you want to gain from Pilates and make sure we guide you into the most appropriate class and level to help you achieve your goals.
  • We will find out about any old or existing injuries, niggles or conditions that may need addressing. his is where our clinical expertise comes in – having small classes that are taught by clinical specialists (Physiotherapists or Sports & Rehabilitation Therapists) enables us to support you as an individual.
  • We will teach you some of the basic terms, names of exercises and make sure you are confident with the building block of Pilates – centering. This means when you start the classes, you are more confident and comfortable with what you are doing.
  • We can show you the studio and talk through the class booking process, making it all more familiar and easy for you to join a class.
  • It’s a chance for you to ask any questions you may have about Pilates, discuss any individual worries or concerns and help make sure you are confident with any Pilates decisions you may be making!

If you’re interested in starting Pilates at goPhysio, why not come along and take advantage of a free 1-2-1 this August, to see whether you would benefit from taking part in Pilates and find out more about it!

To book your free 1-2-1, just give us a call on 023 8025 3317 and ask to book your free 1-2-1. We’re open from 8am – 8pm Monday to Thursday, until 6pm Friday and also on a Saturday morning.

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Meet our Pilates Instructors

Summer Pilates at goPhysio

 

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Pilates Express Abdo Blast – Summer Pilates Class

Posted on 24th July 2018 by

Summer Pilates at goPhysio Chandlers Ford!

This summer, we’re trying out a few ‘special’ classes at goPhysio in Chandlers Ford. One of which is Pilates Express Class Abdo Blast
the an express Pilates class, a 30 minute Abdo Blast!

Your abdominal muscles are central to any Pilates workout. Learning how to engage your ‘core muscles’ to help you learn movement control is one of the many benefits of Pilates. What this class will do is focus even more on those key abdominal muscles. This 30 minute, ‘express class’ will work purely on your abdominals, taking some favourite Pilates exercises to challenge you in this area. A great chance to tone and strengthen this core area.

The express classes are timetabled around lunch time, so are a great opportunity for you to pop out of work to get an express workout in during the day. £6.50 a class.

Abdo Blast classes are taking place on the following days and times:

  • Monday 6th August 12.30pm with Francesca
  • Tuesday 14th August 1pm with Hugo
  • Monday 20th August 12.30pm with Francesca
  • Tuesday 28th August 1pm with Hugo

Take a look at the Summer Pilates Timetable 2018 here.

If you’d like to book onto the Pilates Express Abdo Blast classes or any of our other Summer Pilates classes at goPhysio, you can find out more here.


 

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Summer Pilates Glutes Blast Express Class

Posted on 15th July 2018 by

Summer Pilates at goPhysio Chandlers Ford

This summer, we’re trying out a few ‘special’ classes at goPhysio in Chandlers Ford. One of which is the an express Pilates class, a 30 minute Glutes Blast!Pilates for your bum

The big Gluteal (buttock) muscles are notoriously weak in many people. This weakness can cause many common injuries, aches and pains, including hip pain, back pain and knee pain. The gluteal muscles play a crucial part in so many activities and sports. So, here’s your chance to do a targeted Pilates class, that will focus just on these important muscles. A great chance to tone and strengthen!

The express classes are timetabled around lunch time, so are a great opportunity for you to pop out of work to get an express workout in during the day. £6.50 per class.

Take a look at the Summer Pilates Timetable 2018 here.

Glutes Blast 30 minute classes are being run on:

  • Tuesday 7th August 12.30pm with Francesca
  • Monday 13th August 12.30pm with Francesca
  • Tuesday 21st August 1pm with Hugo

If you’d like to book onto the Pilates Express Glutes Blast classes or any of our other Summer Pilates classes at goPhysio, you can find out more here.


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Magic Circle Summer Pilates Class

Posted on 10th July 2018 by

Summer Pilates at goPhysio Chandlers Ford – This summer, we’re trying out a few ‘special’ classes at goPhysio in Chandlers Ford. One of which is Pilates Magic Circle Class goPhysio Chandlers Fordthe Magic Circle Class.

What’s magic about this circle you may ask? The Magic Circle is a popular piece of Pilates equipment, created by Pilates founder, Joseph Pilates. It’s a ring made of flexible metal and rubber with 2 pads on the outside. The great thing about using the magic circle in Pilates is:

  1. It provides additional resistance to your muscles during your class, challenging you in a slightly different way and working to increase muscle strength and tone.
  2. It can be used for leg or arm exercises and adds another dimension to the mat Pilates exercises.
  3. It provides some feedback about what muscles you are working during the class, it can really help further connect you to your centre whilst you’re exercising.

It is rumoured that Joseph Pilates was inspired to create the ‘Magic Circle’ by the metal ring of a beer keg!

Take a look at the Summer Pilates Timetable 2018 here.

Magic circle classes are being held on:

  • Wednesday 15th August 7pm with Francesca
  • Thursday 23rd August 9.30am with Roz
  • Tuesday 28th August 6pm with Hugo

If you’d like to book onto the Magic Circle classes or any of our other Summer Pilates classes at goPhysio, you can find out more here.


 

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Summer Pilates 2018 at goPhysio!

Posted on 2nd July 2018 by

This summer we’re mixing it up a little for summer Pilates at goPhysio! We’re offering a totally Summer Pilates 2018 goPhysio Chandlers Fordflexible and varied timetable of classes.

You’ll still have the opportunity to come along to a regular Clinical Pilates mat class, but we’ll also be offering some fun classes and a charity class throughout the week. It’s a great opportunity for you to try a different class, a different instructor or do some extra classes!

Whatever class you choose to come along to, you’ll find a warm welcome in our cool, air-conditioned and spacious studio. All equipment is provided.

We appreciate summer is a busy time for many people, with holidays and children to work around. Based on feedback from our regular Pilates attendees, we’ve put together a system that aims to offer an easy, flexible and fair way for you all to enjoy your Pilates over the summer. 

Summer Timetable

Summer Pilates classes will be running from 6th August – 1st September 2018. Bookings open Friday 6th July.

Take a look at and download the full Summer Pilates Timetable here – Summer Pilates Timetable 2018

You can download the full Summer Pilates class descriptions and booking information here – Summer Pilates 2018 Booking Information and Class Descriptions.

Booking a class 

To ensure efficient and smooth running of the Summer Pilates for all, please read the following booking information carefully which applies to all Summer Classes (mat classes, express classes and Special classes): 

  • All classes can be booked at Reception or by calling 023 8025 3317. Booking opens on Friday 6th July.
  • All classes are booked individually, so you can book and pay for exactly which classes suit you over the summer. You can book as few or as many classes as you like. 
  • Places will be limited, so advanced booking is recommended. You can book a place in a class (subject to availability) right up until the class starts, so as long as there is a space you may be able to join on the day.
  • To secure your place in any class, you will need to pay for the class(es) at the time of booking. No bookings will be made without payment. 
  • All bookings are final, there will be no refunds for unattended classes, so please only book and pay for classes that you know you can attend. 
  • Summer classes will not be transferable. We cannot swap you from one class to another once a booking has been made. 
  • Unattended classes can not be ‘made up’ over the summer or during the next course. 

Class Descriptions

Mat Classes £12.50/class 1 Hour Regular Clinical Mat Pilates classes will be run throughout the week. Classes are run at 3 different levels, beginners for those new to Pilates or who want a gentler workout, intermediates for those who regularly attend Pilates and want more of a challenge and advanced for those who are really confident with their Pilates. There is also a mixed class, where all levels will be catered for.

Pilates Express – Abdo Blast £6.50/class  30 Minutes A quick, fun 30 minute express class, purely focused on targeting the abdominal muscles. Get ready to feel the burn!  

Pilates Express – Glute Blast £6.50/class 30 Minutes A quick, fun 30 minute express class, purely focused on targeting the gluteal (bottom) muscles. Get ready to feel the burn! 

All The Balls £12.50/class 1 HourA Pilates class for all levels using the large Swiss/Gym Balls. A variety of exercises whilst you sit on the ball, lay over the ball or use the ball in your hands or under your feet! A fun and challenging session to add variety to your Pilates workout.

Charity Mixed Mat Voluntary Donation 1 Hour This year, goPhysio are supporting The Brain Tumour Charity. Once a week, we’ll be dedicating one class to this charity. There will be no charge for this mixed level mat class, but we will be collecting voluntary donations from all those attending. Places will be limited, and advanced booking is essential to reserve your place on this class. You can donate to our chosen charity online here

Pilates For Sports £12.50/class 1 Hour Whatever your sport, this Pilates class will work around challenging you to improve your strength, flexibility, endurance and stability to help with your sporting performance, help build physical durability and prevent injury.

Magic Circle £12.50/class 1 Hour A fun class, using the magic circle to add resistance and aid flexibility as part of your mat work class.

Absolute Beginners £12.50/class 1 Hour This 1 hour session is for absolute beginners to Pilates. If you’re not sure what Pilates is, what a class would involve or whether it’s for you, now’s your chance to give it a try! It will cover all the Pilates basics, help you understand more about Pilates and give you the opportunity to practice some exercises.

Please download the Summer Pilates 2018 Booking Information and Class Descriptions here.

Please note, if you are new to Pilates, you will be required to come along for a 30 minute Pilates 1-2-1 before you join a class. This is commonplace for Clinical Pilates and helps make sure you get the most from the classes. Why not take advantage of our free Pilates 1-2-1 this summer?

Free Pilates 1-2-1 

Throughout the whole of August, we are offering a FREE PILATES 1-2-1 for anyone new to our classes. We always advise doing a 1-2-1 with one of our Pilates Instructors before starting Pilates. It’s a great way to find out what you want to achieve through coming to Pilates, screen for any injuries that we may need to consider or work around during the classes and teach you the basics of Pilates. This will really help you get the most benefit from the classes.

If you or someone you know would like to start Pilates, this is a great opportunity to get started. To book your free 1-2-1, just give us a call on 023 8025 3317 or pop into the clinic in Chandlers Ford and quote ‘SUMMER PILATES’. We’ll get your 1-2-1 booked in at a time that suits you and then you’ll be ready to start the classes!

Enjoy your summer of Pilates at goPhysio in Chandlers Ford!


 


Warming Up For Running – “Do I really need to?”

Posted on 8th January 2018 by

So, you’re ready for your next run. But before you set off, let’s consider the importance of a proper warm up.

If you’re an early morning runner and you’ve been led in bed all night, you’ll need to loosen up. Likewise, if you’ve been sat at work all day, you’ll need to prepare those joints and muscles for the physical activity that you’re about to put them through. Even if you have a physical job, getting yourself ready to run will not only improve your running performance, but it will help keep you free from injuries and increase your recovery rate.

So, warming up for a run is definitely important! But what’s the best way to warm up? 

Foam rolling

Love it or hate it, using a foam roller correctly has been proven to improve performance (1,2) and it’s a great way to prepare your muscles for running. From loosening up fascial adhesions to improving circulation, myofascial release with foam rolling is quick and effective and shouldn’t be left out of any warm up routine.

Using a foam roller (or a ball), stick to these six areas for the best whole-body release:

  1. Feet
  2. Calves
  3. Quadriceps
  4. Tensor fascia lata/TFL (hip flexor at the front of your hip)
  5. Lats (run from your armpit down the side of your body)
  6. Pectoral (chest).

Spending 60-90 seconds rolling each area will improve blood flow, release tension and will help identify any sore areas that may need some extra attention. If you’re not sure exactly what to do with your from roller or would like to learn how to use it effectively, why not some along to one of our foam roller workshops.

Mobility

How healthy are your joints? Simply moving a joint through its full range of motion will increase lubrication, open capillaries, improve circulation and facilitate coordination. Focus on your ankles, knees, hips and lower back. Here are some simple mobility exercises that you might do as part of your warm up.

Ankles: circle in each direction. Point the toes and bring them back towards the shins.

Knees: standing heel kicks to facilitate bending and extending the knees.

Hips: rotate one leg at a time in outward circles, before changing direction. Try to keep the circles as big as possible, as to challenge the full range of motion at the joint. Hold on to something if you’re balance isn’t great.

Lower back: laying on your back, bring both knees to your chest, squeeze and relax. Also try taking your right leg over to the left side with a bent knee to encourage rotation. Repeat on the other side.

Stretching 

Perform a few dynamic stretches after your mobility work. Dynamic means that you are stretching through moment (not holding a stretch).

Great examples of dynamic stretches include:

  • Forward lunge with a torso rotation.
  • Forward lunge with a torso side bend.
  • Bringing alternate knees to the chest and squeezing.
  • Alternating high kicks with a (fairly) straight leg.
  • Hamstring stretches with an arm scoop whilst gently walking forwards.

Try to avoid static stretching before physical activity. Research has shown that it can in fact be detrimental to athletic performance (3,4,5).

Muscle activation

Getting the right muscles firing before your run can help to maintain balance, symmetry and prevent injuries from occurring.

These exercises are fab for activating the muscles you need for running:

  • Calves: heels raises, skipping.
  • Quadriceps: lunges, bodyweight squats, tuck jumps.
  • Hamstrings: heel kicks.
  • Glutes: crab walks, side-to-side shuffles, or backwards shuttle runs.

Running backwards is a great way of activating those big gluteal muscles which continue to work when you turn around and run forwards (just make sure you’re in a hazard-free environment to prevent any unwanted falls).

Having your glutes activated will stabilise your hips, you’ll have greater propulsion when pushing off and your knees will be less inclined to fall in every time you plant your front foot. Not only will this make you a more efficient runner, but it will help prevent hip, knee and ankle overuse injuries from occurring.

So, here’s a summary for a runner’s guide to a quick, efficient warm up:

  • Foam Rolling – Quick six; feet, calves, quadriceps, TFL, lats and pecs.
    60-90 seconds on each, then move on.
  • Mobility Work – Move each joint through its full range of motion. Include ankles, knees, hips, lower back.
  • Dynamic Stretches – Active stretching with movement.
  • Muscle Activation – Calves, quadriceps, hamstrings and glutes.
  • Backwards running will help with your forward running.

References

  1. Peacock CA, Krein DD, Silver TA, Sanders GJ, von Carlowitz KPA. An acute bout of self-myofascial release in the form of foam rolling improves performance testing. Int J Exerc Sci. 2014;7:202-211.
  2. Monteiro et al. Acute effects of different self-massage volumes on the FMS overhead deep squat performance. Int J Sports Phys Ther. 2017; 12(1): 94-104.
  3. Chatzopoulos D., Galazoulas C., Patikas D., Kotzamanidis C. (2014) Acute effects of static and dynamic stretching on balance, agility, reaction time and movement time. Journal of Sports Science and Medicine 13(2), 403-409.
  4. Lowery RP et al. Effects of static stretching on 1-mile uphill run performance. J Strength Cont Res. 2014; 28(1): 161-7.
  5. Costa PB, Ryan ED, Herda TJ, Walter AA, Defreitas JM, Stout JR, Cramer JT. Acute effects of static stretching on peak torque and the hamstrings-to-quadriceps conventional and functional ratios. Scand J Med Sci Sports. 2013;23:38–45.

Our Top 6 Pilates Exercises For Runners

Posted on 17th July 2017 by

Pilates can be a fantastic way to keep your body balanced, which is especially important in a repetitive sport like running.

Here’s our top 6 Pilates exercises to strengthen and tone your running muscles, help to prevent injury and improve your running technique and efficiency.

Foot Series

  1. Stand with your feet hip width apart
  2. Bend your knee into a squat, keeping your chest upright and knees pointing over your toes
  3. From the squat position slowly rise up onto your toes (keeping the knees bent) then lower the heels
  4. Repeat 5 heel raises per squat, 10 times

Pilates for Runners Exercises Pilates for Runners Exercises


Shoulder Bridge 

  1. Lying on your back with your knees bent
  2. Squeeze your bottom to lift your hips off the floor
  3. Slowly extend one leg in line with your body, keeping the pelvis level
  4. Lower this leg then repeat on the other side
  5. Aim to do 10 on each leg

Pilates for runners goPhysuio


Scissors

  1. Lying on your back, bring both feet off the floor so that your hips and knees are at a 90 degree angle
  2. Keep you back flat to the floor
  3. Slowly lower one leg to tap the toes on the floor, then bring it back up to 90 degrees
  4. Repeat on both legs 10 times

Pilates for runners Chandlers Ford


The Clam

  1. Lay on one side with your knees bent, hips stacked one on top of the other and feet back in line with your bottom
  2. Lift your heels sop they are hoovering 6 inches off the floor
  3. Squeeze your bottom muscles to lift the top knee towards the ceiling, keeping your heels together and not rolling back from the pelvis
  4. Repeat 20 on each leg

Pilates exercises for runners


Swimming 

  1. From your hands and knees draw your tummy muscles in so your spine in straight
  2. Lift one arm up in front of you and the opposite leg out behind you
  3. Hold this balance for 5 secs without rotating or arching your back
  4. Repeat 10 times on each side

Pilates for runners


Hip Flexor Stretch

  1. Kneel with one knee in front of the other
  2. Keep your chest upright and slowly push your hips forward until you feel a stretch in the front of the back thigh
  3. Gently tuck your tailbone underneath you to increase the stretch
  4. Hold 30 secs each side

Stretches for runners


Read More 

Centring – the building blocks of Pilates

Clinical Mat Pilates

Pilates Timetable

Running Rehab Service