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Starting Pilates – how hard is it and how long until I feel the benefit?

Posted on 21st July 2017 by

Starting any new form of exercise can seem daunting at first, many us worry about looking silly in front of a class or not knowing what to do, what to expect or even what to wear!

The best way to combat this is to come along to one of our highly recommended 1-2-1 sessions first. This allows you to talk through any health or injury concerns with a physiotherapist so that they can modify exercises to suit your individual needs and guide you towards a suitable level class for you.

You’ll also learn the basics of what pilates is: finding your postural muscles and learning some of the common beginner exercises to get you up to speed before entering a class.
You’ll have the chance to ask questions about anything else you’re concerned about so you can start your first class in confidence.

The first class can be as much as a mental workout as a physical one whilst you get used to controlling your breathing whilst using new muscles in a new way. However no one expects you to be perfect straight away so don’t panic – the Clinician leading the class will make sure you’re exercising safely and at the correct level, as long as you are still breathing that’s a good enough start for the first few weeks so don’t worry if you can’t co-ordinate everything straight away!

As with learning any new skill it takes time. Remember that pilates is non-competitive so you will work at your own level during each class. We’ll progress your exercises gradually and encourage you to move up to intermediate and advanced level classes when you’re ready.

It can take 6-8weeks to build muscle, and much longer if you’ve had pain or weakness in an area for a long time so whilst we can’t expect an overnight body transformation, you will notice the difference if you stick with it. Our regular pilates attendees report increased flexibility, reduced pain, improved balance, improved muscle tone and strength, better posture and improved confidence to exercise as just a few of the benefits of our classes!

pilates gophysio pilates gophysio

Don’t forget – everyone was a beginner at some point and our classes provide a really supportive and friendly environment to exercise.

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Rehabilitation Pilates

Flexible Summer Pilates

Centreing, the building block of Pilates

 


Flexible Summer Pilates at goPhysio

Posted on 11th July 2017 by

Summer Pilates goPhysio

 

Over the summer, we are running a Summer Pilates Timetable – with a flexible booking system so you can continue to enjoy our Pilates classes in and around the holidays!

From Monday 31st July – Friday 1st September, we’re running 11 classes a week at a variety of times and various levels.

Sign up & book here! 

Summer Pilates goPhysio

  • Clinical Pilates, specialist clinician led classes – perfect if your recovering from an injury or suffer with a long term condition, such as back pain
  • Small classes – maximum of 10 participants, giving individual attention, support and guidance
  • Comfortable, spacious, air conditioned studio
  • Flexible booking system, no tie in, pick and choose your classes
  • Choose from single PAYG class £12.50 or 5 classes for £55

How To Book A Summer Pilates Class

  1. Visit the Studio Bookings member sign up page
  2. Enter all your details and click ‘Sign up’.
  3. You will be prompted to sign in to your account.
  4. Before booking your first class, you will need to sign a ‘Waiver of liability’.
  5. Click on the ‘MY INFO’ tab and then the ‘Waiver of Liability’ tab.
  6. Sign the waiver of liability electronically.
  7. To purchase your class pass(es), visit the ‘STORE’ tab.
  8. Select the pass you’d like to purchase and add to basket.
  9. For Summer Pilates you can buy:
    1. A single (PAYG) class for £12.50 per class – select CLINICAL PILATES SINGLE CLASS
    2. 5 classes for £55 – select CLINICAL PILATES 5 CLASSES
  10. Proceed to checkout to pay for your class pass.
  11. To book a class, visit the ‘CLASSES’ tab.
  12. You will see the live class timetable.
  13. Click on your selected Clinical Pilates class and select the dates you would like to book.
  14. Click book now.
  15. You can book classes up to 2 hours before the class starts.

You can then manage all your class bookings online through the live Studio Timetable.

You can also download an app for your apple phone here or Android phone here, to enable you to manage your classes.

If you have any problems using the online booking site or would rather book and pay for your classes in person at reception, our reception team can help you with this.

FREE STUDIO CLASS

When you sign up for a Studio Bookings account, you will also get a free class pass you can use to try one of our other classes. This free class pass can be used to try one of out Yoga classes, Active Backs or Positive Steps classes. All of these can be booked online too.

T&Cs

  • All sales are final.
  • Class passes cannot be shared.
  • Class passes have an expiry date. No classes can be carried over after the expiry date of the purchased pass and no refunds will be issued for unused classes.
  • All purchased Pilates class passes expire on 1st September 2017.
  • A strict 24 hour cancellation policy applies to studio classes, including rescheduling to another time. We understand unforeseen circumstances arise, however in the interests of being fair and consistent to all clients there will be no exceptions.
  • No shows will be automatically be deducted from your class pass.
  • We reserve the right to cancel or change classes on the timetable.
  • The free studio class expires 1 month after registering with Studio Bookings. This free class can not be used for Clinical Pilates.

Read More

Pilates vs Yoga

Centering – The Building Block of Pilates

Rehabilitation Pilates

DOWNLOAD FULL COURSE DETAILS HERE -> Summer 2017 Pilates Letter

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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 class begins in our studio, with 10 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 in 8 week blocks, costing £100 a block.
  • We run 17 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 10 people per class.
  • You’ll find the classes are individually tailored and progressed to challenge you positively.
  • Read more about our Pilates classes here.

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Pilates s Yoga

Centring, the building block of Pilates

How is rehabilitation Pilates different?

 


Pilates vs Yoga

Posted on 19th April 2017 by

We’ve been offering clinical Pilates classes at goPhysio in Chandlers Ford now since 2011. We started with 2 classes and have now grown our timetable to 18 classes a week. To complement this offering and help continue to support health and wellbeing, we are now adding Yoga classes to our studio timetable.

People are often very familiar with yoga and what it may entail but aren’t so sure about Pilates. A question we often get asked is

“What’s the difference between yoga & Pilates?”

Pilates

Pilates was developed by Joseph Pilates back in the early 1900’s. It started as a series of physical exercises based on the concept of an integrated, comprehensive system, which he called Pilates classes Chandlers Ford‘Controlology’.

Pilates encourages the use of the mind to control muscles, focusing attention on the core postural muscles that help keep the body balanced and provide support for the spine. In particular, Pilates exercises teach awareness of breathing and alignment of the spine, and strengthen the deep torso and abdominal muscles.

There are many different types of Pilates, the most popular being mat based classes or those using equipment such as Reformers or Cadillacs.

Pilates focuses on:

  • Strength
  • Movement control
  • Core stability
  • Breathing
  • Alignment

People who regularly practice Pilates find that it is a great way to manage and ease many common conditions such as back pain. It is regularly incorporated into training programmes of top athletes as a way of preventing injuries and optimising physical wellbeing.

Yoga

The development of yoga can be traced back over 5000 years. Yoga cultivates physical, emotional, mental and social health and wellbeing. The practice of yoga includes postures and movement, breath awareness and breathing exercises, relaxation and concentration, and meditation. Yoga Pilates Chandlers Ford

There are many different styles of yoga. Familiar ones include Hatha, Bikram, Anusara, Viniyoga or Ashtanga. The styles vary on the intensity, amount of relaxation incorporated into the practice, the flow and philosophy.

Yoga focuses on:

  • Flexibility
  • Broad muscle groups
  • Relaxation and spirituality
  • Balance
  • Strength
  • Endurance

People can benefit from both yoga and Pilates, you don’t have to choose! The most important thing is to try different classes and do something you enjoy, that supports your lifestyle and goals. Both Pilates and yoga can complement each other well.

If you’re interested in joining one if our classes, yoga, Pilates or both, have a look at our timetable.

All Pilates bookings are done directly at the clinic either in person or over the phone. These classes are run as 8 week courses, £100 per course.

Yoga classes can be booked via our Studio Bookings app or website. For these classes you can buy a single class £12.50, 5 class pass £55 (valid for 2 months) or 10 class pass £100 (valid for 3 months). You can buy class passes and book your classes online.


Centering – The Building Block Of Pilates

Posted on 9th February 2017 by

One of the key element of Pilates is ‘setting your centre’. In every day speak that means getting all your deep abdominal & pelvic muscles working together in harmony! This action forms the basis of many Pilates exercises. It sounds easy but can take some practice to get it right!

Start by lying on your back in a rest position and finding a neutral spine position.

Pilates abdominal setting

Finding neutral spine position

  1. Place your thumbs in your belly button, your fingertips on the pubic bone and flatten the heels of your hands onto the bony pelvic bones to form a diamond shape – the pelvic diamond.
  2. Tilt the pelvic diamond away from you to exaggerate the arch in your lower back.
  3. Tilt the pelvic diamond towards you to flatten your back.
  4. Repeat these gentle tilting movement a few more times.
  5. Now position the pelvic diamond in the middle of these two positions – this is your neutral spine position.

Setting your centre with abdominals muscles

  1. Feel your deep abdominal corset by placing your fingertips on your bony pelvic bones and then sliding your fingertips in and down 4cm.
  2. Now imagine your deep abdominal muscles forming a natural corset, criss-crossing the torso in layers. There are 10 notches in this corset, below the belly button, just like a belt. Breathe in to prepare, breathe out all the way and before the next breath in slowly and gently draw in the muscular corset from below the belly button onto the third notch.
  3. You should feel the muscles under your fingertips subtly draw away.
  4. Hold your centre and keep breathing normally. Less is better – the contraction is very gentle so don’t over do it.

Setting your centre with pelvic floor muscles

  1. Gently draw your pelvic floor muscles in and up to hold your bladder from emptying.
  2. Now breathe normally and try to keep that engagement in your pelvic floor muscles.
  3. Now place your fingertips onto your deep abdominal muscles. You may also feel the muscles under your fingertips gently draw away – this is normal!

You should practice both the abdominal and pelvic floor elements and combining them.

Once you’ve mastered it laying down, you can also practice it standing up or sitting.

If you’re interested in finding out more about Pilates or coming along to one of our specialist rehabilitation Pilates classes, just give us a call on 023 8025 3317. We have a full timetable of classes, for all levels of ability.


The Benefit Of Pilates For Winter Sports

Posted on 16th January 2017 by

Winter is upon us and with that, ski and boarding seasons are in fill swing!

We get lots of enquiries at the clinic about how best to prepare for skiing holidays and how to prevent the worst from happening with injuries.

In today’s blog, we’ll look at why preparing for your ski or snow boarding holiday is important and what Pilates is – if you haven’t come across it before

Ski holidays are a big commitment, both physically and financially. They are also time limited, so most people ski around 6-8 hours a day for 5-7 days in a row. This can be a huge increase in demands on your body if you normally sit in an office all day!

Pilates can help to prepare you for the slopes in many ways:

  • Helps to prepare the body for intense period of exercise
  • Reduces the risk of injuries
  • Improves fitness
  • Addresses muscle imbalances
  • Helps you make the most of your holiday!

Pilates is a low impact form of exercise, usually mat based, that centres around the idea of maintaining a strong ‘core’ during dynamic movement patterns. It works on improving balance, flexibility, muscle strength and posture. It incorporates elements of yoga, martial arts and Western forms of exercise.

So how does having a well trained ‘core’ help me on the slopes? 

There are 4 key elements that will help you during your time on the slopes – Posture, Alignment, Control & Muscle Balance.

I’m sure you’ve seen it before, some people struggle to even stay upright! During this struggle their muscles are so tense and working so hard to keep them upright, thinking about posture goes out of the window!

Posture

A crucial part of winter sports is how you stand on your skis or board.

Incorrect posture will force your body to work much harder than it needs to, which is really inefficient. So, you’ll find that some of your muscles will tire much more quickly and your body will generally fatigue.

When you’re on your skis or board, your posture needs to be stable, yet easily adaptable to the dynamic nature of snow sports.

Pilates helps posture by educating the right postural muscles for you. It teaches postural muscles to work effectively and efficiently.

Alignment

This follows on from posture. Alignment is the relationship in your body between key areas like your head, shoulders, pelvis, hips, knees & ankles. So, if you were drawing a line between these key points like a dot to dot – there will be good and not so good patterns of alignment.

Learning to align your body in its optimal position, will reduce the strain on joints and muscles. Correct alignment will improve your control and balance.

We take it for granted, thinking our body will naturally do this, but a lifetime of postural stresses, injuries, sitting at desks, driving etc. will effect our optimal alignment. We may have tight weak muscles or even some that don’t ‘switch on’ when they’re needed.

Pilates really works to optimise your alignment, teaching all those bits of your body to work efficiently in relationship to each other. Being conscious of your alignment will carry over to your time on the slopes and you will reap the benefits in efficiency, endurance and preventing injury.

Control

Being able to control your body effectively allows you to make small changes without over or under compensating. This skill is vital in skiing and boarding. Reduced control results in working harder than you need to, overstraining the body.

All the moves and exercises in Pilates will challenge and educate body control. Practising control off the slopes will help it become second nature when you’re on the slopes! Let’s face it, when you’re hurtling down a slippery mountain with an equally slippery piece of equipment attached to your feet, a bit of control is a nice thing to have!

Muscle Balance

Muscle imbalances are common throughout the body and don’t always result in a problem. But if your body is being put under greater prolonged physical stress (like a week skiing!), imbalances can become problematic. Weak muscles can be forced to use increased tone or tension to help support them, which increases their work load. Other muscles can work overtime to try and compensate. As skiing/boarding is a whole body exercise, it’s important to address any imbalances you may have.

Pilates is a great form of exercise to do this, that really works the whole body. When practising Pilates exercises you can quickly find out which areas are weak or tight!! It will really teach those ares to work and address any compensations your body is making.

So, how exactly can Pilates can help prevent injuries and keep me safe during my trip!

All of the points above are vital injury prevention tips – correct posture and alignment, better control and well balanced muscles will all reduce the risk of injury.

Any area of the body can be injured when skiing, as it’s a whole body sport. This includes joints, bones, ligaments, muscles and tendons. An injury can vary from a minor muscle strain to a major bone/joint injury such as fracture or dislocation.

Pilates specifically can help you:

  • Maintain control
  • Improve balance – reducing the risk of falling
  • Distribute the load evenly throughout your body – reducing the risk of overworked muscles
  • Increase your flexibility – helping you maintain the correct posture and stance
  • Improve your dynamic movement control – allowing you to adapt to your terrain

Pilates will give you the skills needed to have a safe and enjoyable time away – plus it’s a great form of exercise all year round! The benefits are transferrable to everyday life and exercise too, not just extreme winter sports.

If you’re interested in experiencing for yourself how Pilates can benefit you, come and join one of our classes. We run an extensive timetable of classes, including daytime, evening and Saturday mornings – with a range of levels to suit all.

The goPhysio Team also have some top tips to help reduce the risk of injury on the slopes

Fiona – Listen to your body! Don’t keep going if you feel like you need a break.

Kim – Get any pre-exisiting injuries treated BEFORE you go – don’t leave it until the last minute! You really wouldn’t believe the number of people we see at the clinic a few days before they’re due to go skiing, who’ve had an injury for ages and call us in desperation (normally looking for a knee brace to solve their problem!). Think ahead!!

Paul – Pace yourself throughout the day and have regular breaks to top up energy levels with a hot chocolate!

Sarah – Just in case……make sure you have some insurance to cover any injuries or illnesses while you’re away.

We hope you have a safe & happy holiday!

p.s. Obviously, some injuries are totally unavoidable. So if you do find yourself heading home not quite in one piece, we’re here to help you recover too. You can book an appointment online or give us a call. We aim to offer you an appointment within 24 hours, if not the same day so you can get sorted without delay. All our team are keen skiers or boarders, so know exactly what you’re talking about.


Day 14 – Win a 1-2-1 Pilates Session Today

Posted on 14th December 2016 by

Pilates Chandlers Ford

1-2-1 pilates session up for grabs!

In recent years, Pilates has become recognised as one of the most effective ways to maintain a pain free life.

Our specialist, Physiotherapist led classes, will help you learn how to move efficiently, giving you strength, control and physical durability. Enthusiastic exercisers, Mum’s to be, the elderly and anyone that values their body, can all benefit from Pilates. If you’re recovering from injury it’s an excellent form of rehabilitation, training your body to ‘move better’, preventing re-occurrences.

We offer a range of classes to suit all abilities. All of our courses are progressive and encourage you to develop at your own pace. Classes are run 6 days a week, including evenings and a Saturday morning, so it’s easy to find a class that fits in with your diary. Take a look at our latest time table for the current class times.

Unlike other Pilates classes in the area, our instructors are all also qualified Physiotherapists. You’ll benefit from the small class size and the individual attention and expertise the Physio provides, guiding and progressing you through your tailored programme, enhancing your performance.

Like and share the post today and you could win a free 30 minute 1-2-1 pilates session!


Day 13 Countdown Giveaway – Win a Pair of Pilates Socks

Posted on 6th December 2016 by

APPI Pilates socks For today’s countdown giveaway, we’ve got a pair of APPI Pilates socks. These socks are perfect for your Pilates class, offering warmth, comfort and grip.

The APPI Pilates Sock has been designed with a non-slip sole and a seamless toe. The APPI Pilates sock helps with balance, control and gripping of equipment, floor surfaces, and mats.

The Socks design also includes ‘unique reflexology points’ on the sole of the foot.

Like and share for your chance to win!


The New Clinic Countdown Giveaway

Posted on 29th November 2016 by

It’s been a long time coming, but we’re finally nearly ready to open the doors to our brand new Physiotherapy Clinic & Pilates Studio. So, what better way to countdown the days till opening with our own special festive advent countdown giveaway.

From the 1st of December through to the 18th of December, we will be hosting our very own Christmas new clinic countdown giveaway with prizes to be won each day to celebrate the new clinic opening! All you have to do to be in with a chance of winning a prize every day is to like our Facebook, Twitter or Instagram page and share each of our giveaway posts.

Visit our Facebook, Twitter, Google Plus or Instagram pages from 1st – 18th December to uncover 18 days of giveaways.

So join us as we countdown to the most magical time of the year and see what special giveaways and treats we have in store for you!

You can also follow our hashtag #MoveAndImprove on social media to see what’s happening each day.

See you on 1st December!

Love, the goPhysio team x

goPhysio Moving Date

 

 

 


Improving Flexibility: Yoga From A Physio’s Perspective

Posted on 28th November 2016 by

Physiotherapist & Pilates Instructor, Gemma, recently attended a specialist yoga course for Physiotherapists. On this blog she gives a great overview of yoga and also highlights how it compares to Pilates.

Yoga combines movement, meditation and awareness of breathing through a sequence of exercises. This has many positive effects on the body from improving flexibility and strength, to aiding relaxation, body awareness and self-discipline.

Although originating in India, some 5000 years ago and linked with Hinduism and Buddism, Yoga is a non-religious practice and has been adapted into an exercise class format by Western cultures.

Is it different from Pilates?

Yoga and Pilates share many similarities and some of the exercises are indeed identical. However the philosophy and focus are different. Pilates works on training the core muscles, developing stability and improving normal posture. Whereas yoga focusses more on improving flexibility and mind-body awareness; tending to be a more flowing sequence of movements.

Which is better for me?

Generally if you are very bendy (hypermobile), Pilates will be better for you to help gain stability and strength through your joints, and if you’re stiff yoga is great to improve flexibility. However both types of class can be adapted to suit you so a lot of it comes down to personal preference.

What are the health benefits of yoga? 

Yoga can help improve:

  • Strength
  • Flexibility
  • Balance
  • Prevent falls
  • Help with arthritis
  • Reduce lower back pain
  • Reduce depression, anxiety and stress levels

Do I have to do headstands?!

No! Headstands are just one exercise from a branch of traditional yoga poses known as ‘inversions’ but other inversions can include simply laying on your back with your feet up against a wall which is much more achievable for most of us!

How hard is it?

Yoga can be as hard as you want it to be… from pure meditation and breathing to an aerobic sweat-inducing power yoga class and everything in-between!

Yoga can be done by people of all ages; from adolescents to octogenarians it can have significant health benefits. It doesn’t matter how flexible you are or how good (or bad) your balance is as all the exercises can be tailored, there are even chair based classes for those less able.

What are the different types of yoga?

There are many different forms, the most common are:

  • Hatha yoga – a simple, slow class of postures
  • Vinyasa – a faster flowing sequence of poses
  • Ashtanga – an intense and athletic ‘pure’ form of yoga postures
  • Hot yoga/Bikram yoga – done in a heated room up to 32degrees C
  • Sivananda – slow, gentle and spiritual, focusing on 12 main poses, breathing, meditation, proper diet and mindfulness

Is it better to do a class rather than use a DVD/Youtube video?

Whilst the internet has a wealth of classes online and DVDs can be a good way of keeping up practice at home, the only way to make sure you’re doing the exercises safely and correctly is to come to a class with a trained yoga instructor. They will also be able to guide you through exercises of the right level, help you develop correct breathing techniques and teach you modifications where necessary to prevent injury.

Gemma is incorporating yoga into her rehabilitation programmes where her patients will benefit. You can read one of her success stories here.

Yoga Pilates