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Thinking of Starting Pilates?

Posted on 7th January 2020 by

The new year always gets people thinking about or talking about starting something new. It can be a great time to give a boost to your health and wellbeing.

Pilates is a great form of exercise, so many people are recommended to do it by friends, family, their GP or surgeon. But many people don’t actually know what it is or what it will entail and that can put them off.

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!

But fear not!! Everyone started somewhere, and although many of our classes have formed close friendships, they can too remember what it was like to start out!

This is one of the reasons we always offer everyone new to Pilates a free 30 minute induction session. This allows you to talk through any health or injury concerns with one of our Clinical Pilates Instructors and help you find out more about Pilates. The Instructor will modify any 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.

Your first class

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 Instructor 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

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

We run 20 classes a week from our studio in Chandlers Ford and offer a range of flexible membership options, to suit everyone. If you’d like to give it a try, why not book a FREE no obligation 1-2-1 by calling us on 023 8025 3317.

Read More

More about Pilates

Pilates Timetable

Centreing, the building block of Pilates

How is Clinical Pilates different?


Christmas Raffle Winners!

Posted on 23rd December 2019 by

Thank you so much to everyone who bought raffle tickets to help us raise money for Trinity Winchester. We raised £154. We picked the winners of all the prizes on Friday, here’s the draw!

Pilates Gift set – S. Strange

Sports Massage voucher – R. Bareham

Foam Roller Workshop – S. Dovey

Prosecco – S. Clements

Prosecco – P. Gomm

Mens Shower Gel selection – M. Tose

Victoria Biscuits – J. Edwardes

Pedicure set – D. Davis

Prosecco – M. Burry

Sparkling Rose – I. Jacobs

L’Occitane Hand Cream – D. Parker

Candle and Incense – V. Wright

Blue spikey ball – R. Bareham

Orange spikey ball – F. Wicker

Yankee Candle – A. Gammie

Luxury Tea Selection – P. Gale

Toblerone – A. Kelly

Mulled Wine – P. Turner

Elemis – M. Folland

Liz Earle Hand Cream – P. Turner

Crackers – P. Gomm

Massage Roller Stick – M. Burry

Cadburys Heroes – T. Alexander

Sangria – A. Gammie

Massage Roller Ball – P. Bindey-Gartand

Ice Pack – B. Eade

Please pop into the clinic to collect your prize when it’s convenient for you. Here’s a reminder of our opening times.

Christmas opening hours 2019

We wish you all a very happy Christmas!


Meet Your Team – Hello Charlotte!

Posted on 16th December 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 Physiotherapist, Charlotte.

goPhysio Pilates Instructor

What are your qualifications?

I studied at the University Portsmouth and gained a BSc in Sport Science from 2000-2003. I then went to the University East London and qualified as a Physiotherapist, with a BSc Physiotherapy from 2004 -2007.

What areas have you previously worked in?

I have worked with the Rugby England ladies selection days, London wasps and Beaconsfield RFC.

I have worked in private practice since 2007, initially based in Chiswick, Twickenham and Camberley and now in Chandlers Ford.

Do you have any special areas of interest in physiotherapy?

My specialism is in assessing, diagnosing and treating musculoskeletal injuries, so those that affect muscles, bones, joints etc.  

I am qualified to use acupuncture with the AACP and also a Level 1 and 2 APPI Pilates Instructor (soon to complete Level 3!).

What you’re most proud of?

 Without a doubt, My Family 

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

The team are wonderful and highly motivated. It’s a great atmosphere working at goPhysio – I’m over the moon to be a part of the team.

We asked………

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

  • Peppa Pig – to entertain the Children
  • Micheal Mcintyre
  • Lee Mack

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

Orlando, Florida

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

A Spacesuit to explore

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

 I share the same birthday as Nicole Scherzinger, (not year!)


Charlotte works at goPhysio on a Tuesday, Wednesday and Friday. If you’d like to book an appointment to see Charlotte, you can give us a call on 023 8025 3317 or book an appointment online here.


Christmas Gift Packs

Posted on 8th December 2019 by

This Christmas, with people often struggling to find gift ideas for their loved ones, we’ve put together a few of our most popular services and products, to offer some ready to buy gift packs.

Christmas Gidt packs

Our Foam Roller Workshop gift packs are great for runners, sporty types or those that exercise and complain of aches and pains. Each pack comes with a voucher for one of our Foam Roller Workshops and the choice of a Trigger Point Grid Foam Roller or small MB1 Massage Ball.

Lot’s of people are often heard chatting about Pilates, they’ve been recommended it or would like to start. Why not encourage them by buying a Pilates gift pack. This includes a 30 minute Pilates induction session, a pair of Pilates socks, a resistance exercise band and the choice of 1 or 3 months of classes! This pack is heavily discounted and offers great value for money.

Massage is always our most popular gift purchase. You can buy a single massage or set of 3 massages, both with a self massage roller ball, to ease any tension in the comfort of your own home!

To purchase any of these special reduced gift packs or a gift voucher for any amount for any of our services, just pop into the clinic in Chandlers Ford.


Pilates Exercise of the Month – Abdo Prep

Posted on 1st December 2019 by

Each month we’re bringing you a different Pilates exercise to practice and focus on, as recommended by one of our Pilates Instructors. This month, Rosie recommends the Abdo Prep.

Abdominal preparations (Abdo Prep) does what it says on the tin! It prepares the abdominal (tummy) muscles for all the other Pilates exercises and helps to train those ‘centering’ muscles in a correct and controlled manor. Training the abdominal muscles can help with keeping the core tight and stable which helps in day to day life.

This isn’t one to be afraid of and its always good to push yourself with this exercises but remember to breathe! Getting this exercise right and practicing it regularly will help with all your other Pilates exercises.

  1. 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. INHALE and lengthen the back of your neck.
  3. EXHALE, slide your ribcage downwards towards your waist to lift your head, neck and shoulders off the mat.
  4. INHALE to hold.
  5. EXHALE and lower to the mat.

Tips

  • Think of lifting and lowering your body from the ribcage and not the head or neck.
  • Maintain the neutral spine position.
  • Do not allow your lower abdominals to dome.
goPhysio Pilates Instructor

Enjoy this months exercise!

Rosie, Sports & Rehabilitation Therapist and Pilates Instructor


Charity Christmas Raffle

Posted on 28th November 2019 by

This year we have put together a little raffle to raise funds for local charity, Trinity Winchester. Trinity are a Winchester-based charity which addresses the effects of homelessness and vulnerability through specialist practical and emotional support, and proactive prevention, empowering positive change. They help people who are vulnerable to the effects of homelessness, addiction, physical and mental ill health, poverty, social isolation and domestic abuse, offering solutions, hope, choice and control.

Trinity Charity

Raffle tickets are available to buy in the clinic for £1 each from Monday 2nd December. All proceeds will go to the charity. The draw will be made on Friday 20th December.

We have a range of prizes on offer, including………….

  • Pilates gift pack
  • Bottle of Mulled Wine
  • Hand cream
  • Body wash
  • Mani/Pedi set
  • Mens body wash set
  • Bottle of Sangria
  • Candle
  • Spikey balls
  • Pilates socks and Pilates ball
  • Place in one of our Foam Roller Workshops
  • Sports Massage voucher
  • Massage roller stick
  • Massage roller ball


The Power of Pilates for your Winter Holiday Prep

Posted on 1st November 2019 by

Skiing and snow-boarding are both a highly active activity and form of exercise that people of all ages can enjoy.  Unfortunately, it is not something that we can practice all year round and tends to be a long-awaited trip we take each year.  This means our bodies are often unprepared for the strenuous work we ask of it during a week on the slopes, sometimes causing us significant pain and discomfort – whether it’s just a result of our efforts on the snow or of sustaining an injury.

Many people are starting to realise this and are taking steps to get ‘ski fit’.  They do this by taking classes such as circuit-based classes.  These classes are great in improving cardiovascular fitness. However, these types of classes often neglect our core muscles.  Skiing and boarding demands a lot from these muscles, so it makes sense to prepare them in advance of going to the slopes. 

Pilates is a fantastic way to do this, improving both strength, endurance and balance throughout your body from your core through to your arms & legs.

Having a flexible, strong and resilient core with give you greater control on the snow.  This improved control and agility help you feel like movement is effortless when on your skis.  Effortless movement requires less concentration as well as a reduced demand of your cardiovascular system.  This reduction in fatigue allows you to be more alert on the snow, so less likely to fall as you get tired and distracted. 

At goPhysio our Pilates classes are all lead by physiotherapists and sports therapists, all with a vast experience of rehabilitating around pain and injury.  We have classes available from beginners through to advanced and we can adapt any exercise for you to work around any limitations you may have.

Here’s a couple of great Pilates exercises for you to practice if you’re off to the slopes this season.

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

Shoulder Bridge

  1. Lying on your back with your knees bent, with or without a resistance band round your knees
  2. Squeeze your bottom to lift your hips off the floor, keep resistance in the band if you’re using one
  3. Hold, keeping the pelvis level
  4. Lower then repeat

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.

Allow us to help you prepare for the slopes and to make your holiday as enjoyable as it should be.  Take a look here for more information about our range of Pilates classes and flexible booking options.

Read More

Train For The Slopes

Get Ready For The Slopes

5 Tips To Survive The Slopes This Winter

The Benefits of Pilates For Winter Sports



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.


Strong, Steady & Straight – Benefit of Pilates for Osteoporosis

Posted on 1st October 2019 by

Osteoporosis, although a well known condition, comes with much worry and fear surrounding it about physical activity and exercise. A diagnosis of osteoporosis or osteopenia (reduced bone density on a less severe scale than osteoporosis), can often conjure up thoughts of being fragile and fearful of doing too much or exercises that might be harmful.

So, it’s great to see some updated guidance around exercise and physical activity for osteoporosis. The guidance is structured around 3 important themes:

  1. STRONG – the types and amount of exercise and physical activity needed to promote bone strength.
  2. STEADY – the importance of including exercise and physical activity to reduce falls and resulting fractures.
  3. STRAIGHT – a focus on ‘spine care’, keeping the back straight. A positive approach to bending, moving and lifting safely to reduce the risk of vertebral fracture, improve posture and relieve pain after vertebral fracture.

The key principles of the guidance include some important messages:

  • Physical activity and exercise has an important role in the management of osteoporosis – promoting bone strength, reducing falls risk and managing symptoms.
  • People with osteoporosis should be encouraged to do more rather than less. This should be supported with a positive and encouraging approach – ‘how to’ rather than ‘don’t do’.
  • Physical activity and exercise is not associated with significant harm – though some caution is advised, the benefits of physical activity and exercise outweigh the risks. Seek specialist support and advice to help you exercise in the most beneficial way.
Physical activity and exercise for osteoporosis

This makes Pilates a fantastic option as the main aims of Pilates are: 

  • Strengthen your muscles
  • Improve your balance
  • Improve you posture.  

Notice any similarities?!

Not only that, Pilates doesn’t involve any sudden impact so further reduces the risks of fractures associated to osteoporosis.

The added benefit of Pilates at goPhysio is that our classes are taken by a rehab professional with experience of treating patients with osteoporosis amongst other common conditions.

You can find out more about our Pilates classes here.

Read More

Love Your Bones – World Osteoporosis Day

More about Osteoporosis



Older People’s Day on October 1st!

Posted on 1st October 2019 by

Older People’s Day takes place on 1st October and this year celebrates the achievements and contributions that older people make to our society and the economy.

With age comes wisdom and life experience that is invaluable when passed on to younger generations. From looking after the grandchildren to volunteering at a local church group or running a community art class, life rarely slows down after retirement nowadays!

People are living longer than ever before with average life expectancy in the UK rising to 79.4 years, but how can we make sure we stay active and continue to enjoy good quality of life into our golden years?

If you don’t use it you lose it!

By keeping active we maintain muscle strength and joint flexibility, as well as keeping blood pressure and cholesterol under control to reduce the risk of stroke, diabetes and heart disease. Exercise can also help with weight loss and improve mood and mental wellbeing too…bonus!

Am I too old to exercise?

No! Its never too late.. check out these inspiring examples…………..

Fauna Singh tao Lynch Yoga

Tao Porchon-Lynch, the world’s oldest yoga teacher has just turned 98 and Fauja Singh; the 104 year old marathon runner who only took up running in his 80’s!

Where do I start?

If you haven’t exercised for years, start slowly – older joints will have a tendency to be stiffer, particularly in the mornings and in cold weather.

A physiotherapist can help by assessing your muscle strength, flexibility and balance and create a tailored individual exercise programme to address these as well as treating any aches and pains you may have.

A gentle stretching routine every morning might be all that’s needed to keep you supple enough to chase after those grandchildren!

Ideas for staying active

  • Walking
  • Tai Chi
  • Yoga
  • Pilates
  • Swimming
  • Cycling
  • Table tennis
  • Falls prevention classes/Chair based exercise classes – why not try our specialist Positive Steps classes. Held twice a week they are specifically designed to help maintain and improve strength, balance, flexibility and fitness for those 60+, in a friendly, social and caring environment.
  • Dancing – did you know dancing has been shown to reverse signs of aging in the brain and improve mental and physical wellbeing in an older population, it’s even being used to help treat Parkinson’s disease!

How long do I need to keep it up for?

The key is to find something you enjoy, that makes you feel good so that it doesn’t feel like hard work to keep it up indefinitely. Whether that’s a Pilates class, dancing or gardening the most important thing is that you’re getting out there and getting moving!

It often doesn’t take any fancy equipment and there are no requirements for lycra or leotards but all you need is a healthy disregard for the stereotype of age and a little bit of motivation to stay youthful!

Here are some very simple exercises you can do to help maintain strength and balance.

Read More

Positive Steps Exercise Classes in Chandlers Ford

Why lean muscle mass is so important

Fall Proof – Exercises for older people

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