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Pilates Exercise of the Day: Shoulder Bridge Level 2

Posted on 17th January 2021 by

We regularly like to share with you a different Pilates exercise to practice and focus on, as recommended by one of our Pilates Instructors. Today, Roz recommends Shoulder Bridge Level 2.

The is an excellent exercise incorporating both mobility and strength elements.  The roll up into the bridge position addresses segmental movement and control of the spine, working both the deep abdominal muscles and the glutes.  These muscles are then challenged to a higher level by lifting one leg from the floor whilst maintaining a level pelvis and spinal position. By rolling up and down between each leg lift it ensures you don’t over work the larger back muscles and ensures the segmental movement is maintained. You can start this exercise by staying on two feet throughout and then build up to lifting one leg off.

Start Position: 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.

  1. Breath in to prepare
  2. Breath out and roll into shoulder bridge position
  3. Breath in and hold shoulder bridge position
  4. Breath out and length your left leg forwards, reaching for the wall infant of you
  5. Breath in and fold this leg back to the mat to resume the shoulder bridge position
  6. Breath out and lower the shoulder bridge
  7. Repeat alternating legs and allowing your spine to return to the mat in between shoulder bridges

Repeat alternating legs and allowing your spine to return to the mat in between shoulder bridges.

If you’d like to join us for any Pilates online, take a look at the range of options we have for you here.

goPhysio Pilates Instructor

Enjoy this month’s exercise! Roz, Physiotherapist & Pilates Instructor



Waiting for NHS Care?

Posted on 17th January 2021 by

The NHS has been under unimaginable pressure for almost 10 months now. Whilst those in the front line and emergency care have had to shift much of their focus to saving lives of those with Coronavirus, waiting lists for other services and care have been growing.

Recent headline news has included startling facts such as:

  • There was a record 4.46 million on the waiting list for routine treatment, including knee and hip operations
  • More than 192,000 have waited more than one year – in February, before the pandemic started, the figure stood at 1,600

On top of this, GP surgeries are now coming together to do a sterling job in co-ordinating and delivering the vaccines, meaning they face even greater pressures.

Throughout this pandemic, as a healthcare business, here at goPhysio we have been able to remain open for care, be it online (through virtual consultations) and since May 2020, re-open for face to face care.

There are many issues that you may have previously seen your GP about that you now feel reluctant to.

  • Maybe your pain or injury doesn’t seem serious enough and you can’t justify taking their time
  • Maybe you think it will just get better on it’s own
  • Maybe you’re just putting up with it and crossing your fingers, waiting for restrictions to lift
  • You may not feel comfortable going to an NHS facility, concerned about others there
  • You might have already had NHS help but it’s just been on the phone or you were given some generic exercises that aren’t helping
  • Maybe you weren’t confident with a phone or online appointment and think you’d benefit from a second opinion

The NHS is urging people to still seek help and support through their GP or 111 service if they need it. The systems in place now are there to help you and any concerns about your health should not be ingnored.

However, there are many conditions and injuries that may not warrant seeing your GP that we can help with. We can offer same day appointments, with our specialist team, who can assess your injury or issue and provide a tailor made recovery plan. The waiting and the wondering can often be the most frustrating and worrying part of an injury. So having a clear picture and plan and having all your questions and concerns addressed can be so helpful.

Examples of the most common issues we are seeing include…….

  • Back pain, both long term and more recent, acute back pain
  • Neck and shoulder issues (lot’s from home working)
  • Sports injuries – lot’s of overuse injuries from running and home workouts
  • People waiting for surgery such as hip or knee replacements
  • Those recovering from COVID, wanting support to build back up and return to normal activities and sports
  • People who have had an NHS GP or Physio phone appointment only and want to see someone face to face
  • Those who think they may need a referral to a consultant or for a scan and aren’t sure what to do or where to go

So, if you don’t want to wait and want an alternative to the NHS, don’t delay. You can book an appointment online here or call us on 023 8025 3317.

We look forward to helping you.


Service Focus: Exercise Rehabilitation

Posted on 13th January 2021 by

What is exercise Rehabilitation?

There are many definitions of exercise rehabilitation, however they all share the same common goal. This is to help restore optimal function within the shortest time possible
with minimal risk of re-injury. Absolute rest may relieve symptoms in the short-term, however this will lead to decreased tolerance to exercise and increased risk of future injury.
 
Benefits of Exercise Rehabilitation post-injury

 
When injuries occur to muscle, ligament or bone, the body is a great healer by laying down new tissue. However, the new tissue created is not as strong as it once was. This is one of the reasons people may have the same reoccurring injury. Not adequately rehabilitating a muscle strain is bit like putting duct tape over a crack. It will cover the area but it struggle to prevent further damage. The way to plaster over the cracks and actually remodel the injured area is through controlled progressive strengthening rehabilitation. 
 


How does Rehabilitation work?
 
Exercise rehabilitation follows a logical order and intensity. Starting with simple tasks such as working on flexibility before progressing onto areas such as strength, balance and functional activity. The intensity and dosage of the exercise is progressed to challenge the patient in order to make positive adaptions to their injury. This can only be done through observation and patient to therapist feedback. Every person is unique and will respond differently during the rehabilitation process, even with similar injuries. 

Find out more about or book an individual exercise based rehabilitation session by calling us on 023 8025 3317.


Returning to Physical Activity after COVID-19

Posted on 10th January 2021 by

The British Medical Journal (BMJ) has just published their latest research findings with advice about returning to physical activity after COVID-19.

The BMJ have produced very clear guidance for health professionals to use when advising how to safely return to physical activity.

Before embarking on any physical activity, you should be symptom free for 7 days.

If you suffered from any of the following issues during your COVID-19 illness, you should be referred to a local specialist COVID-19 rehab service and/or have further specialist support.

  • Required hospital treatment.
  • Had cardiac symptoms during your illness. These include chest pain, palpitations, severe breathlessness and/or episodes of fainting.
  • Suffered with psychological symptoms.
  • Other symptoms, such as respiratory, digestive or rheumatological, are enduring.

Once you’ve been symptom free for 7 days and as long as you don’t need referral to a specialist COVID-19 rehab service, you should take a phased approach to returning to physical activity.

Each phase should last at least 7 days, and you should use the Borg Rating of Perceived Exertion (RPE) to guide you.

These are the recommended phases:

Phase 1: Preparation for return to exercise

  • Breathing exercises
  • Flexibility, stretching & balance exercises
  • Gentle walking

Phase 2: Low intensity activity

  • Walking
  • Light household & gardening tasks
  • Low intensity exercise such as light Yoga

Phase 3: Moderate intensity activity

  • Gradual build up of strengthening and aerobic activity with interval training and rest days

Phase 4: Build on moderate intensity activity

  • Build strengthening and aerobic activity, add functional and co-ordination skills
  • Reduce intervals for training/rest

Phase 5: Return to baseline activity levels

Be realistic with your expectations and build up gradually. It may take at least 5 or 6 weeks to build back up to your pre-COVID activity levels.

How can goPhysio help?

Our team of sports & rehabilitation therapists are expertly placed to help you return to physical activity if you’ve had COVID-19. With our 1-2-1 rehab service, you can benefit from regular 1-2-1 practical sessions to help you return to your activity levels. You can read more details here.

This service is perfect for you if:

  • You’re feeling anxious or worried about returning to activity and you may want 1-2-1 guidance and support.
  • You are not sure what you should be doing or when or how to push yourself.
  • You don’t have access to equipment or facilities, as our Strong Room is fully equipped.
  • You want a programme created for you that will help you gradually return to sort or activity, in a safe way.
  • You’d like an assessment of where you are and a plan to return you to where you want to be.

If you have any concerns or difficulties, please contact your GP or 111 service.


Pilates Exercise of the Day: Leg Pull in Prone

Posted on 7th January 2021 by

We regularly like to share with you a different Pilates exercise to practice and focus on, as recommended by one of our Pilates Instructors. Today, Francesca recommends Leg Pull in Prone.

This is a great exercise  which works many different areas of your body. These include your shoulders, abdominals and will also help to increase the stability and strength through your wrists. It is a surprisingly hard exercise to master however, it can be broken down into smaller exercises. First off practice hovering your knees off the mat and then progress to transferring your weight forward into the plank position. 

Start position: On your hands and knees. Knees directly under hips and hands slightly forwards of your shoulders. Elbow joints soft. Head and neck lifted in alignment with your spine. Spine long in a ‘tabletop’ position, centre engaged. Now place your hands further forwards on the mat, keeping the knees directly under the hips. Curl your toes under to rest on the balls of your feet.

  1. Breath in to prepare.
  2. Breath out, hover your knees off the mat. Then glide your upper body forwards and lower your pelvis to form a long plank position.
  3. Breath in and hold the long plank position.
  4. Breath out, lengthen your left leg away from the body, allowing it to lift off the mat into alignment with your trunk.
  5. Breath in and replace your left leg to resume the long plank position.
    Repeat alternating legs.
  6. Then, breath out and glide the upper body backwards bringing your hips over your knees. Then lower your knees to the mat.

Tips:

  • Imagine a harness suspended from the ceiling lifting and supporting your pelvis.
  • Imagine that the trunk is buoyant and is lifting upwards out of the shoulder joints to avoid sinking into the ribcage or shoulders.
  • Keep the elbow and knee joints soft.

If you’d like to join us for any Pilates online, take a look at the range of options we have for you here.

Francesca Wicker - Sports and Rehabilitation Therapist & APPI Level 3 Pilates Instructor

Enjoy this month’s exercise! Francesca, Sports Therapist & Pilates Instructor



Better Health for 2021

Posted on 6th January 2021 by

Public Health England have just launched a brand new campaign, towards better health. They want to help feeling better and getting healthier simple.

Small and simple changes today could be your first step towards a healthier you. And it’s never been so important to invest in your health. Whether you want to lose weight, quit smoking, get active or boost your mood, take the first step today. Visit the Better Health website for free advice and support. Let’s do this!

Physical activity

Why should I get active?

Being active is good for your mind and body. Every minute of activity counts – and the more you do, the more you’ll benefit.

Exercise can:

  • improve your sleep
  • clear your mind
  • boost your energy
  • help with back or joint pain

Exercise can also reduce your risk of developing heart disease, stroke, type 2 diabetes, dementia, Alzheimer’s disease and some cancers.

Simple tips to move more

  1. Get into a good habit
    Set a reminder (you could use the alarm or timer on your phone) to get up and move every 30 minutes during the day. Try stretching during TV ad breaks or pacing around the kitchen while the kettle’s boiling. Walk around when you’re on the phone instead of sitting still. Or maybe start the day with a 10 minute yoga or stretching routine.
  2. Leave for lunch
    Go get some fresh air and take the chance to unwind at the same time.
  3. Your own stand-up routine
    Try standing when you can instead of sitting – even short periods will add up and improve your strength.
  4. Take up a hobby
    Active hobbies like gardening or DIY can be great for your mind as well as your body.
  5. Track your progress
    Hitting your daily target will feel great! Using tracking apps can help, but even just a checklist on a piece of paper will do or create a group chat with friends or family to all check in on each other.
  6. It’s better together
    Do something active with friends and family – why not grab a coffee and take a walk around the park?
  7. Go from strength to strength
    Strength-building activities – like carrying heavy shopping bags, Pilates, home workouts or yoga – keep muscles, joints and bones strong. Aim to do this at least twice a week.
  8. Reward yourself
    Set yourself activity goals and rewards. You could go for a long walk then treat yourself to an episode of your favourite TV show!
  9. Find something you enjoy
    Try one of our offers below to find something that’s right for you, or check your local leisure centre for classes and activities.

Make a start today – it’s never too late!

Click here for ideas and lot’s of free resources!

How can goPhysio help you?

Our team of experts can help you in so many ways?

  • If you have an ongoing, recurrent or longstanding condition, such as arthritis, back pain or you’re waiting for surgery, you may not be sure what exercise or activity you can do. We can complete a thorough assessment, chat through your goals and what you’d like achieve, and help advise and empower you with a plan you’re confident in.
  • If an injury or pain is stopping you, don’t let it! There is often a very quick and simple solution with the right plan. We have a range of services to get to the root of your problem and help you recover so you can get on with life!
  • We offer a 1-2-1 exercise based rehab service, which is a little like Clinical PT. A great way to highlight weaknesses and actual or potential problems and have a supervised program to tackle these issues. Read more here.
  • Pilates is a wonderful form of exercise, suitable for all ages and levels of fitness. We’re currently offering a range of online classes, both live and on demand. Read more here.

#BetterHealth


Lockdown 3.0 – goPhysio are Open

Posted on 4th January 2021 by

*WE ARE OPEN* As a healthcare clinic, goPhysio remain open now we are in lockdown once again. We provide essential medical services that help those who are injured or in pain and are helping to reduce the burden on the significantly over-stretched NHS and GPs.

The highest level of screening, PPE, cleanliness and other additional measures are an integral part of how we work, giving you the confidence and reassurance to ensure we are protecting you and our team in the best possible way.

We also offer a full range of online services, should you be shielding or more cautious about leaving home. Please call us on 023 8025 3317 if you need our help.

Government guidance being followed here.


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.