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Rosie: My Pilates Reformer Journey

Posted on 25th January 2021 by

Rosie Reformer Pilates

Rosie has recently completed her APPI Reformer Pilates training. She shares a few of her thoughts here on why she embarked on the training and what she loves about Reformer.

“I wanted to continue my pilates training journey by doing reformer training as it adds new outlook on pilates and a great follow on from the Matwork series.

The training was over 3 weekends and they were all equally challenging on the brain and the body! I would be lying if I said I didn’t ache for a few days after each weekend. I found it interesting to find out how different it was from the mat-work series. It’s also great to see how beneficial it can be for patients and their rehab journeys not just from returning from injury. It opened my eyes as a useful tool for patients recovery journey.

The reformer is very good at picking things up when you’re not doing it correctly. So there is no way of cheating! It’s surprisingly difficult in what seems the easiest of movements. I like that the reformer equipment gives you extra resistance to work with and can be adapted depending on what area of the body you need to work on.

In a very simplistic way, the reformer helps you fine tune your muscles and not just the big muscle groups. It’s like mat-work pilates with more resistance, so can make you work harder. The reformer can be seen as an extension of mat-work and they work well together, especially for injury prevention and rehabilitation.”

To find out more about Reformer Pilates at goPhysio, take a look here.


Pilates Exercise of the Day: Side Kick in Kneeling

Posted on 25th 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, Rosie recommends Side Kick in Kneeling.

“This exercises is a great progression of side kick in laying, it helps to engage the core and gluteal muscles working them in an abducted position against gravity. I like this exercises because it also challenges core and shoulder stability.”

  1. Start in high knelling. Have your knees hip-distance apart. Be long through the spine and neck. Arms long beside the body.
  2. Breath in to prepare.
  3. Breath out and shift your body weight onto your right hand and knee, keeping your spine long.
  4. Simultaneously, lift the left leg to the side at hip height, bringing this leg into alignment with your trunk.
  5. Aim for horizontal alignment of the head, next, trunk and uppermost leg in this position.
  6. Place your top hand at the back of your head or on your hip.
  7. Breath in and hold the side kick position.
  8. Breath out, glide your top leg forwards from your hip joint. Maintain the side lick position.
  9. Breath in, glide your top leg back in alignment with your trunk.
  10. Repeat 3 – 4 slow kick movements while maintaining the side kick in kneeling position.

Tips:

The underneath hand, and knee should form a straight line.

Imagine the top hip joint is a hinge and your leg is swinging back and forwards from this hinge.

goPhysio Pilates Instructor
Rosie – Sports & Rehabilitation Therapist and Pilates Instructor


Pilates at Home: New Shop!

Posted on 21st January 2021 by

We’re delighted to have teamed up with the APPI, to bring you some fantastic Pilates equipment, accessories and clothing, to help you get the most from doing your Pilates at home!

The APPI are world leading providers of Pilates training, their approach has become recognised as the industry leader in safe and effective Pilates exercises.

Click here to access the online Pilates shop!

Here’s a few of our favourite pieces of equipment. We use a range of these items and many others during our online classes. But you’ll find a whole host of equipment, including mats, Pilates socks & soft Pilates balls.

To receive 10% OFF your first order, just enter the code GoPhysio at the checkout!

gophysio Tier 4 Pilates

Don’t forget to check out our huge range of online Pilates classes too!

#goPilates


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



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



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

COVID-19 Tier 4 Pilates Update

Posted on 26th November 2020 by

Following the announcement on 23rd December that our area will be in Tier 4 restrictions from 26th December, we have carefully reviewed the details and unfortunately we will be unable to continue Pilates classes for the foreseeable future.

We are offering a number of options so that you can continue Pilates safely.

  1. Unlimited access to our live studio timetable classes. Please read full details of how to sign up for and join the live classes here.
  2. We can also offer you access to 100 pre-recorded classes on demand that you can access any time. If you’d like access to this, please drop us an email to pilates@gophysiotherapy.co.uk.
  3. Join our Facebook Pilates Community, as we plan to do some live classes there too!

3. If you’re not a current goPhysio Pilates member

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. Small Classes (Mat or Reformer) If you have a clinical need and would like to join our small classes, you’d need to come for a 1-2-1 Pilates induction session before joining a class. You can read more about our mat classes and how to join here. If you’re interested in Reformer Pilates, take a look here.
  2. 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.
  3. 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.
  4. 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 class timetable (face to face and live streamed), based on demand and staffing levels. We will of course keep you all informed of any changes. As with everything over the last 8 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

Pilates Chandlers Ford


*New* Online Live Pilates Classes

Posted on 24th September 2020 by

In the light of the uncertainty, ongoing changes and turbulent times we are living with. We are committed to helping as many people as possible benefit from Pilates, so have a range of ways for you to take part in Pilates.

Pilates is such a popular form of exercise and activity. For some, it’s such an important part of life, helping maintain mobility, freedom of movement, flexibility, and warding off injuries, aches and pains.

We are delighted to have now launched a full timetable of live Online Pilates classes. This means you can enjoy the benefits of Pilates from the comfort of your home, perfect if: you want to do a regular, live Pilates class but don’t feel confident coming into the studio.

Unlimited access to the full online timetable is £29/month. You can enjoy as many classes a week as you like! Alternatively, you can choose to pay £5 per class on a PAYG basis.

The online classes also offer another option if you are one of our face to face Pilates mat or Reformer members, but can’t make your regular class as you are having to isolate, look after a child home from school, can’t get into the studio, aren’t feeling up to coming to the studio (or any other reason!). As part of your studio class membership, you will now get unlimited free access to all the online classes.

How does it work?

  1. Visit our online class management system and sign up here.
  2. Purchase your membership, either a Single Online Pilates Class or Unlimited Virtual Pilates Classes. Take a look at the membership options and purchase here. If you already have an active F2F membership, access to online classes is now included in your membership.
  3. Take a look at the timetable and book your place in the class or classes you’d like to join.
  4. You’ll need to have access to a device and have Zoom installed.
  5. Have a read here of our top tips of how to get the most of online sessions.

The new online classes are part of our new ‘Hybrid’ model of Pilates, where we are live streaming our face to face studio classes. During the live stream, there will be some interaction with the people in the studio class. Those joining us at home will not have 1-2-1 guidance or interaction, but as an integral part of the class you will have full instructions, prompts and guidance throughout.


Studio Re-Opening: Your Questions Answered

Posted on 22nd July 2020 by

With our studio re-opening on 27th July, we’ve had a number of questions for the finer details and to clarify a few things. As always, we’re more than happy to answer any questions you may have, so here we go!

How do I get back to my original class when you can finally open “as normal”?  

To be honest, we don’t know when ‘as normal’ will be. We can only work with what guidance is currently in place. That means we have a new ‘normal’ timetable in place. We can only accommodate 4 people per class currently and have scope to expand our timetable depending on demand. Those who sign up to a new class will be securing their place in that class. We hope that in time, we will be able to expand class sizes and therefore accommodate more people.

Can my membership still be on hold if I don’t want to do any classes whatsoever until it is back “to normal”?

Yes, of course! We will happily keep your membership on hold until you’re ready. You can still access Pilates in a number of ways, including pre-recorded online classes and 1-2-1 sessions in the clinic.

When people have booked and at last minute they cancel, will you be able to offer to someone else on a waiting list?

Ay present, we are unable to offer our usual ‘make up’ class system, accommodate changes in classes and hold waiting lists. This is because we are supporting class ‘bubbles’ to minimise contact between lot’s of different people and we don’t have the scope to offer lot’s of additional spaces for ‘make up’ classes.

Can I still continue with the online Pilates classes?

Yes, the online pre-recorded Pilates will be continuing. You can sign up for this here. If you want to stop your online Pilates subscription, just sign in to your account and cancel your subscription.

If I come back to the studio, what happens to my online subscription?

Studio classes and the online subscription are handled separately. Some people may want to continue to access the online classes, if so you don’t need to do anything, your online subscription will continue. If, however, you’d like to cancel your online subscription now the studio is open, you’ll need to do this through your online account.

My usual class isn’t on the new timetable

Unfortunately, in the current climate, it has not been possible for us to re-start the previous timetable. We have had changes in staffing schedules and hours, are phasing staff back in from furlough and given that we have to reduce class times and numbers, it just wasn’t possible to continue the old timetable.

We have made sure that we have created a timetable with a good and varied selection of classes, levels and Instructors throughout the week, to offer everyone a choice.

You can take a look at the latest timetable here.

What if I sign up to a Monday and there is a bank holiday?

In this case, we will allow you to make up your class at another time on the timetable, or will put on an extra class for your class at another time that week.

If I want to join Reformer Pilates do I need an induction?

With Reformer Pilates, you’ll need to do a few 1-2-1 sessions before you join a class. This ensures you are familiar with the Reformer bed and equipment, confident moving about on it and are happy with some basic exercises. These 1-2-1 sessions will really help you get the most from the classes. Read more about Reformer Pilates here.

Why do I have to wear a face covering?

We have decided to have both our Instructors and class attendees wearing face masks / coverings. This is because we want to be able to walk round the class to give you guidance and verbal instructions to adjust your position and get the most from your Pilates exercises. This means we can’t keep a distance of 2m from everyone, in which case, it is advised to wear a face covering. This protects both the Instructor and all the class attendees. We aren’t able to offer hands on adjustment in a group situation.

We will be constantly reviewing and adjusting how we are working, so if you have any feedback at all, please do let us know.