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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.


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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The goPhysio Pilates Team

Posted on 24th September 2019 by

Specialist Clinical Pilates is one of our core (excuse the pun!) services here at goPhysio in Chandlers Ford. We are unique in the area in that all of our Instructors, in addition to APPI Pilates Chandlers Fordbeing specially trained Pilates Instructors, are clinically qualified, so have a degree in Physiotherapy or Sports Therapy.

This level of qualification and specialist experience enables then to incorporate Pilates with rehabilitation and recovery of injuries, and/or using Pilates for injury prevention.

The Pilates qualifications that all of our Instructors have is from The Australian Physiotherapy & Pilates Institute (APPI). This is the world leading provider of Pilates education.  The APPI has developed a unique modified Pilates technique. This technique has been developed specifically for rehabilitation settings. It ensures that safe and scientifically researched movement patterns are learned and taught to be part of effective Rehab, retraining of alignment, correcting posture, improving range of motion, supporting the spine and for safe sport and strength training.

All our Instructors are a minimum of Level 2 qualified with APPI. 

Meet Our Instructors!

We are so privileged to have 6 fantastic Pilates Instructors in our team. As they all work clinically too, this helps provide seamless care if you are moving from physiotherapy, sports therapy or rehab to Pilates or via versa.

So, whether you’ve heard great things about Pilates and would like to start, are looking for small, supportive classes to help with prevention or recovery from injury or want to do Pilates as part of a regular exercise routine, look no further!

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Here’s all the information you need to know about:

Clinical Pilates

Our regular timetable

How to book a Regular Pilates at goPhysio

How to book PAYG Pilates at goPhysio


Physical Activity For Adults – New Guidelines

Posted on 9th September 2019 by

A new report from the Chief Medical Officers in the UK has just been published, on the amount and type of physical activity people should be doing to improve their health.

Physical Activity Adults goPhysio

Make a start TODAY. It’s never too late.

Physical activity will help you by:

  • Benefitting your health
  • Improving your sleep
  • Maintaining a healthy weight
  • Managing stress
  • Improving your quality of life

Some is good, more is better.

Physical activity can help reduce the risk of type II diabetes, cardiovascular disease, falls, depression, joint and back pain and a number of cancers, including colon and breast cancer. So, why wouldn’t you choose to be more active?!

The new guidelines have 4 very simple & easy to follow principles:

  1. Be active; either 150 minutes of moderate intensity or 75 minutes of vigorous intensity a week
  2. Minimise sedentary time (in other words, don’t sit around so much!)
  3. Build strength on at least 2 days a week. This doesn’t have to be power lifting at a gym, daily activities that make demands on you like carrying heavy shopping bags counts too!
  4. As you get older,, include activities to help improve your balance 2 days a week.

Every minute counts.

How can we help you with meeting these guidelines?

At the core of what we do, we help you recover quickly from any pain or injury that might otherwise stop you from being so active. This is so important, the impact that having an injury can have on your physical activity levels over time can be really underestimated.

We also offer a huge range of activities that help you be active!

If you’re later in your life, our Positive Steps exercise classes are a great way for you to work on the all important strength & balance activities in a fun, friendly and supportive environment. They are run every Tuesday and Wednesday morning, just £12.50 a class. Try your first class for free to find out what it’s like! We also offer clinical Pilates classes, exercise based rehab and workshops, such as our monthly foam roller workshop.

Interested in finding out more? Give us a call on 023 8025 3317, we love to chat and find out how we can help you!



Back To School Pilates Offer

Posted on 20th August 2019 by

It’s coming to the end of the school holidays, time to start thinking about YOU again!

September can be a great time to start something new, it’s a time of natural change and fresh starts, new timetables and schedules. Maybe you have more free time for yourself with a little one starting school or gaining more independence going to senior school or college, or even university!

Have you thought about starting or re-starting Pilates? Perhaps you used to do Pilates and would love to get back to it? Pilates is a fantastic form of exercise. It’s a whole body workout, helping you get stronger, leaner, more flexible and helping you invest in your health. Even better, it’s sociable and fun!

We’ve got a very special offer for you and a friend!

What’s the offer?

For the total price of £300, you and your friend will both recieve:

  1. A 30 minute 1-2-1 Pilates session to get you started
  2. 3 consecutive months of Pilates classes, with a dedicated space every week in your chosen class from our timetable
  3. A pair of Pilates socks
  4. Access to our special Pilates membership (5% discount off all services, special offer of the month, monthly Pilates newsletter with exercises for home practice)
  5. The option to continue Pilates at a special reduced monthly rate of £55/month (normally £60/month).

That’s £300 between you – so only £150 each! A saving of over £150 off our normal price. If you haven’t got a friend to join you, you can pay £150 for an individual package.

We only have 10 of these special offers available, so be quick, once they’re gone they’re gone.

Read more about our range of specialist Pilates classes here. You can also take a look at our timetable.

Our Pilates classes offer:

  • 20 classes a week for all abilities
  • A dedicated place in your chosen class every week
  • A ‘make up’ class system, so you don’t loose any missed classes
  • Small classes, so you get individual attention and guidance
  • Clinically trained Instructors, specialists in helping and preventing injuries (with on hand advice every week!)
  • A spacious, fully equipped, air conditioned studio

To take advantage of this offer, please call us on 023 8025 3317 to have a chat, book your 1-2-1’s and find out what classes we have spaces in.

T&Cs

  • Offer only open to new members, existing members do not qualify for this offer
  • Payment of £300 for 2 people (or £150 for 1 person) is to be taken upfront. This is non refundable
  • Offer expires 30th November 2019
  • 3 month’s of classes include September, October and November 2019
  • Any unattended classes can not be carried over, however, you can ‘make up’ unattended classes as long as 24 hours notice is given
  • Classes are non-transferable


Osteoarthritis & How Pilates Can Help You

Posted on 1st August 2019 by

Osteoarthritis (OA) affects over 10 million people in the UK alone. OA can cause joint pain and discomfort where the smooth surface of the joints wears away over time, often referred to as “wear and tear”. Knees and hips are 2 of the most commonly affected joints.

Pilates for arthritis

If you have pain caused by OA, you can enter a bit of a negative cycle, where your pain stops you being so active or makes you fearful of activity, you move and exercise less and your muscles become weaker and your joints stiffer. This in turn can cause your more symptoms.

However, research has shown that exercise is the most effective non-drug treatment for reducing pain and increasing movement in patients with OA.

What this means is that it is perfectly safe and in fact, highly recommend to continue exercising and being active, even when you have pain or stiffness with your OA. If you’ve never exercised, starting activities that will strengthen your muscles will be extremely helpful.

Pilates is an excellent choice of exercise for people who have OA, as it is a gentle, low impact-based exercise, that combines weight-bearing with range of movement and strengthening exercises. Pilates can also be adapted to suit each person, tailoring the exercises to each person’s abilities within the limits of their movement and pain.

By having stronger muscles supporting the joints, you will be able to move and function more efficiently, which longer term will reduce the level of pain and discomfort you may experience. Over time, you may find that this has an impact on other activities, such as walking further or being able to climb the stairs more comfortably.

Physio and Pilates Instructor Kim, has put together some beginner level Pilates exercises you could try if you have OA in your knees or hips.

#1 Clam Level 1

  1. Lie on your side with your shoulders and hips stacked, with your underneath arm outstretched in alignment with your trunk. Ensure your back is in neutral and your centre is engaged. Bend your hips to approx.45 degrees and bend your knees to 90 degrees.
  2. INHALE to prepare.
  3. EXHALE, lift the top knee upwards keeping the feet together.
  4. INHALE, lower the top knee onto the bottom leg.
  5. Repeat on the other side.

#2 Hip Twist Level 2

  1. Lie on your back with your knees bent up in the Pilates Rest Position. Legs hip width apart, shoulders drawn down and in and your neck long. Centre engaged.
  2. Place your arms out to the sides just below shoulder height, palms facing upwards. Connect your legs together and hold a small block or light book between your knees.
  3. INHALE to prepare.
  4. EXHALE, roll both knees to the right, continue to roll your pelvis, waist and then lower back towards the right. Finally, roll your head and neck towards your opposite shoulder, keeping your neck long.
  5. INHALE and hold.
  6. EXHALE, roll your head and neck back to the midline. Finally, roll your lower back, waist, pelvis and then legs back towards the midline.
  7. Repeat alternating sides.

#3 One Leg Stretch Level 1

  1. Lie on your back with your knees bent up in the Pilates Rest Position. Legs hip width apart, shoulders drawn down and in and your neck long. Centre Engaged.
  2. INHALE to prepare.
  3. EXHALE, slide your left heel forwards along the floor.
  4. INHALE, slide your left heel back along the floor.
  5. Repeat alternating legs.

#4 Scissors Level 1

  1. Lie on your back with your knees bent up in the Pilates Rest Position. Legs hip width apart, shoulders drawn down and in and your neck long. Centre Engaged.
  2. INHALE to prepare.
  3. EXHALE, slide your right foot inwards towards your sitting bone and float this leg into tabletop.
  4. INHALE and hold the tabletop position.
  5. EXHALE, lower your right leg to the mat.
  6. Repeat alternating legs.

If you have OA and would like some guidance and support on exercising, getting more active and what it’s recommended you do to help you be active with OA, please give us a call on 023 8025 3317 to have a chat.


Getting On The Ball With Pilates

Posted on 1st July 2019 by

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

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

#1 Scissors in Sitting

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

#2 Swimming Level 3

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

#3 Bridge Hip Dips

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

#4 Shoulder Bridge Level 1

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

#5 Plank Walks

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

Read More 

We have lot’s of informative and educational Pilates articles over on our blog, which you can find here

If you’re interested in finding out more about joining our specialist Clinical Pilates classes at goPhysio in Chandlers Ford, take a look at the details of what we offer, our timetable of over 20 classes a week and more information about getting started with Pilates.


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 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.