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COVID-19 Tier 4 Pilates Update

Posted on 24th December 2020 by

Following the latest Government announcement of further national restrictions that will be coming into place from 26th December, we just wanted to give you a quick update regarding our Pilates services.

With Hampshire heading into Tier 4, we are unfortunately having to cancel all Pilates classes in our studio.

However, we have a range of ways for you to continue Pilates with us at goPhysio, so you’re still able to see the team and keep your Pilates journey going.

If you currently have a Pilates Mat Membership, you can choose from the following options:

  1. Temporarily downgrade your current mat membership to the ‘Unlimited Online Classes’ for £29/month. You will have full and unlimited access to our interactive, live stream classes and also our 100 pre-recorded videos.
  2. Put your membership on hold completely and pause all classes for the time being.
  3. Pause your current membership but have access to to PAYG Live Stream Interactive classes. These are £5/class. We’ll send you details on how to make the most of this option if this is your preference.
  4. Whatever your choice, you can also take advantage of our 1-2-1 sessions in the studio, as these can continue, or do a 1-2-1 session online. Read more about our 1-2-1 options here. You have the choice of:
    1. 1-2-1 Mat Pilates in clinic for 45 minutes – £59
    2. 1-2-1 Mat Pilates online for 30 minutes – £29
    3. Or even give a 1-2-1 in clinic Reformer Pilates session a try, 45 minutes – £59

Don’t forget to join our Facebook Pilates Community, as we plan to do some live classes there too!

Have a think about what would work for you and then drop us an email to pilates@gophysiotherapy.co.uk. Whichever you decide, we’ll then send a follow up email to confirm and do all the hard work for you. Those with a Reformer membership, keep an eye our for a separate email from us.

If we do not hear from you by the end of the year, we will automatically downgrade your mat membership to £29 a month so you’ll still have access to unlimited live stream and pre-recorded classes.

It’s such a shame that we’ve had to pause classes once again but we’re ever hopeful that we can get back to some sort of normality for 2021.

If you do have any questions at all, please don’t hesitate in getting in touch. It’s a difficult and confusing time for all of us so we’re here to help in any way we can.

If you’re not a current goPhysio Pilates member but would like to start Pilates in 2021, we have a range of options

We offer a range of ways for you to join Pilates with us at goPhysio, whether you’re completely new to Pilates, would like to return to Pilates or your usual Pilates classes aren’t running.

  1. 1-2-1 Mat or Reformer Pilates If you’d like to do in person Pilates, but not in a class environment, we also offer 1-2-1 Pilates sessions. Read more here.
  2. Live stream online classes We live stream our full Pilates class timetable. You can sign up for unlimited classes for £29/month or pay £5 per class. Full details and how to sign up and join live classes can be found here.
  3. On demand pre-recorded classes We have 100 pre-recorded classes ready for you to access at any time, as often as you like! Unlimited access is £29/month (or you can rent or buy and keep classes too). There’s a 7 day FREE trial when you sign up here.

As we settle into this new period of restrictions again, we may need to temporarily adjust the live streamed class timetable, based on demand and staffing levels. We will of course keep you all informed of any changes. As with everything over the last 9 months or so, these plans are subject to change should the guidance or recommendations change at any point.

We would all like to thank you from the bottom of our hearts for all your continued support, kind words and positive feedback during these challenging times.

We look forward to helping you to navigate through this latest challenge to our physical and mental health and want you to know we are here to support you in whatever way we can.

A few guides to help you…….

How to get the most from online classes

What level of Pilates should I do?

5 Key Elements of Pilates


Free Christmas Online Pilates!

Posted on 20th December 2020 by

With the news this weekend of increased restrictions and many Christmas plans to catch up with friends and family dashed, we’d like to offer you a little treat this Christmas, with free access to all our live streamed online Pilates classes for the next 2 weeks.

There has never been such an awareness of how important it is and the need for investing in your physical and mental health and wellbeing. You may find yourself with some extra time and might be thinking ahead to investing more time in exercising next year, so what a great opportunity to get started.

Pilates is such an amazing way to help you physically and mentally. It’s a very holistic, whole body exercise, that is suitable for and can be adapted for all ages and abilities.

From Monday 21st – Thursday 31st December, you can join any of our online live streamed Pilates classes, whether you’re already a goPhysio customer or not!

Special offer! Free unlimited online classes from 21st – 31st December if yo use the code XMASPILATES

Why not take this opportunity to give Pilates a try!

You can choose from 3 levels and all classes are taken by our Clinical Pilates Instructors, so they’re well placed to support and account for any injuries needs or concerns you may have.

Take a look at our Christmas class timetable for the next 2 weeks here.

How do I sign up?

  1. Visit our online class management system by clicking here. If you already do Pilates with us, you should already be signed up as you already attend our classes, so log in. If not, you can register and sign up. (We’ve put some handy ‘how to’ guides at the bottom of this article to help).
  2. Once registered, visit the ‘Membership’ page. You need to ‘Buy’ a Single Online Pilates class (normally £5/class). You need to ‘buy’ a single class for every class you want to attend (but can use the code as many times as you like!).
  3. In the Discount Code box, enter the code XMASPILATES and Apply. This will apply a class credit to your account.
  4. Take a look at the online class schedule and book a place in any classes you’d like to attend, using your class credit. You are looking for ‘Online’ classes – they are available at all levels. 
  5. You’ll need to have access to a device and have Zoom installed. 
  6. Have a read of our advice of ‘How to get the most of online classes’ here
  7. You can join in with as many classes as you like. Just repeats steps 2 – 4 above for each class.

More Information

Getting started with online class bookings guide –Download

Booking and joining live streamed classes guide – Download

How to get the most from online classes

What level of Pilates should I do?

5 Key Elements of Pilates

XMAS PILATES goPhysio

Home Working Desk Stretches

Posted on 8th December 2020 by

With so many people working from home and ending up sitting at your screen for hours on end, it is common to be feeling a bit stiff and uncomfortable. Many people are also finding their daily step count/ activity levels have reduced, due to their commute being cut down to a few steps from your bedroom to the desk rather than a walk to work or the train etc. 

Here are our top tips to help you keep active and prevent you getting too stiff and uncomfortable whilst you work:

  1. You might be missing your regular walking commute to work, why not still include this even when working from home. Go for a 10/15 min walk before you start work and then again when you finish work. 
  2. Set a regular timer to stand up and move.
  3. Think about standing up for any telephone calls.
  4. Make sure you have a supportive chair and appropriate desk set up.
  5. Try some regular seated stretches throughout the day. 

Here are some simple stretches that you can try do from your chair to help reduce those aches and pains.


Back to the Gym!

Posted on 3rd December 2020 by

With gyms, classes and leisure centres re-open, it’s a but of an injury ticking time bomb!

Even if you’ve been doing regular exercise during lockdown, your body will definitely need some time to re-adjust to exercising again with a new regime.

Our 6 top tips:

  1. Build up gradually – most injuries occur after doing too much, too often, too soon. So however tempting it might seems, ease back into exercising. Don’t go and book a class or go the the gym every day next week. Your body will well and truly be in for a shock and on a. more serious note, you are putting yourself at risk of getting an injury.
  2. Have realistic expectations – it’s going to feel harder to start with. Even if you’ve been doing Zoom classes, running regularly or daily PE with Joe Wicks, you’re going to be in a different environment, with different equipment and doing something you haven’t done for months. Don’t expect too much or set yourself unrealistic expectations bu thinking you’ll get straight back into your pre-COVID routine.
  3. Start with shorter sessions / reduced frequency – think about your pre-COVD workout and give yourself a good few weeks to build up to it. Think about doing shorter sessions to start off with or twice a week the first week, then three times and build up from there. This will give your body time to adapt to what you’re asking of it which will significantly reduce the risk of injury.
  4. Start with lower weights – if you lift weights, start off with lower weights and build it up over the coming weeks. Going straight in to your usual level of weights without time to adapt will increase your risk of injury.
  5. Mix it up – try different types of exercise, mix up resistance and cardio in the gym, try a new class and build in something more gentle like yoga, Pilates or a stretch class. Use a foam roller on rest days or treat yourself to a post massage. Don’t be tempted to go to the gym and exercise the same part of your body repeatedly.
  6. Soreness vs Pain – some soreness in your muscles is to be expected when you get back to exercise, it’s nothing to worry about and should ease after a few days. If you get persistent pain in any area or in a joint and it doesn’t ease within a week to 10 days, it may be you’ve injured yourself and would benefit from coming to see one of our Physios’ or Sports Therapists. Getting a quick diagnosis and treatment plan will help give you the best chance of getting back again quickly without having to rest for weeks on end and being dragged into a cycle of injury.

As a guide, depending on how much or how little you’ve done in terms of exercise during lockdown, you should expect it to take 2 – 6 weeks to get back to to your pre-COVID level of exercise. If you’ve had Coronavirus, it may take longer and you’ll have to be a bit kinder to yourself, lower your expectations and really listen to your body. You can read more about this here.

Patience is really key here. We know how much you’re all looking forward to getting back to the gym and classes but just imagine getting back for 2 weeks and then having to stop again because of an injury, How frustrating would that be?!

So, by being sensible and not diving straight in at 110%, you’ll be giving yourself the best chance of enjoying being back exercising, for the long term.

Happy exercising!