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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



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 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


Behind the Mask: Hugo

Posted on 28th September 2020 by

Behind The Mask Hugo

Hi, I’m Hugo. I’m a senior Physiotherapist and APPI Pilates Instructor at goPhysio. I’m happy to be back at work, to see my colleagues again and help my patients overcome their injuries. Lockdown was a great opportunity to catch up with reading and to learn new skills, and I’m glad to say I did not miss that train.  


*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.


Behind The Mask: Roz

Posted on 17th September 2020 by

Behind The Mask Roz

Hi, I’m Roz, Physio & APPI Pilates Instructor at goPhysio. Luckily I am an introvert so the isolation of lockdown wasn’t too much of a challenge – however I discovered the demands of being a single parent in isolation has a whole world of challenges that come with it! All of us need a support network around us and the best thing about being part of the goPhysio team is that we can provide some of that support for our patients.

As well as helping people individually within my role as a physiotherapist it has been really exciting seeing so many familiar faces come back to Pilates. The real bonus for me coming back to work after lockdown has been the opportunity to develop our Pilates Reformer service, starting classes as well as continuing with individual sessions. Being able to pass on my knowledge and love of reformer training to others is really exciting.


Studio Re-Opening News

Posted on 18th July 2020 by

We are delighted that we can finally re-open our studio and re-start our wonderful, Pilates classes, albeit in a slightly different way (but hey, think we’re all used to constant change by now!).

The good news is, you’ll be meeting the same great instructors in the same place, so not all change!

We’ve carefully scrutinised and analysed all of the official and expert guidance and advice and have put in place some key changes to ensure you can safely re-start classes. Here’s a bit more information about the new class set up.

Class Sizes

The good news is, there is a maximum of only 4 people per class, so you’ll receive lot’s of support and guidance!

New Timetable

In order to comply with the latest guidance, we have to limit the number of people in the studio. We also have to allow extra time between classes, for cleaning, ventilation and to manage the flow of people. We have therefore launched a new class timetable. The timetable will be revised regularly and new classes added as soon as we reach capacity. Should any classes not be popular, we reserve the right to review the timings and change the timetable based on demand.

Class Timings

All classes will now be 45 minutes to help ensure we can run them all smoothly and offer enough sessions. Classes will start and finish on time and we ask that you don’t hang about after the class (sorry, we know you all enjoy this but we have to limit numbers in the building).

Class Bubbles

For now, we won’t be offering our usual ‘make up’ system if you can’t attend your regular class. We need to help limit contact between individuals, so you will need to sign up to a regular, weekly class and won’t be able to swap classes.

Membership & Payment

We have had to review our prices and given that we’ve had to reduce our class capacity by almost two thirds, we’ve had to increase the monthly Pilates membership slightly. It equates to just over £1 a class increase. The new prices for Pilates are:

  • 1 mat class a week monthly membership £60 / month
  • 2 mat classes a week monthly membership £115 / month
  • 1 Reformer class a week monthly membership £100 / month
  • Reformer / Mat combo (1 of each class a week) £150 / month

We are currently unable to offer PAYG Pilates as we have to carefully manage numbers and ‘bubbles’, so can’t have lot’s of different people coming to different classes every week.

What to bring to the studio?

We ask that you bring as little as possible to the studio. You’ll need to wear socks (ideally with grips) and bring a face covering with you.

During the Classes

Our Instructors will still be on hand to guide and help you with the exercises. They will be taking a ‘hands off’ approach, so will be prompting you verbally to help you get the most from the exercises.

If weather (and noise) permits, we will be keeping the windows open during the classes. So, depending on the weather you may want to add (or remove) a layer of clothing or bring an extra layer!

We ask that you stay within your own area during the class and don’t move around the studio.

Coronavirus Screening

Before anyone comes to the clinic, you’ll be asked to complete an online Coronavirus screening questionnaire.

When you arrive at the clinic, we will take your temperature with a distanced forehead thermometer. Anyone with a high temperature will not be able to join in the class.

We ask that if you or anyone in your household has symptoms of Coronavirus, that you follow the latest isolation guidance.

Enhanced Cleaning

At the end of every class, we will ask you to wipe down your own area with the products supplied. The studio will be thoroughly cleaned on a regular basis.

Reformer Pilates

If you are coming to Reformer Pilates, you will be asked to wear gloves whilst on the machines. We can supply disposable gloves or you can purchase full finger ‘grip’ gloves to bring with you. These are great or you can find something similar in sports shops.

What to expect: Step by Step

  1. Do not arrive any earlier than 10 minutes before your class is scheduled to start.
  2. When you arrive, you will be let into the clinic by our reception team, who will take your temperature. Please wear a face covering and use the hand gel.
  3. Please make your way straight up to the studio.
  4. Each participant will have a dedicated area in the studio. Please ensure you stay within this area. There will be a box for you to put in anything you bring with you.
  5. Ensure you are wearing socks, ideally Pilates socks with grips / non-slip.
  6. During the class, your Instructor will be able to walk round and prompt and help you with the exercises verbally, but they won’t be able to be ‘hands on’.
  7. At the end of the class, we ask that you wipe down the mat, blocks and any other equipment you’ve used with the cleaning products supplied.
  8. Use the hand gel on leaving the studio.
  9. Make your way out of the clinic promptly, using the exit at the bottom of the stairs.

We know how much you all value the ‘social’ aspect of the classes and catching up with people and chatting every week. However, we have to strictly limit the number of people and time spent in the clinic, so we’d really appreciate your support with this by leaving classes promptly.

FAQs

Take a look here, where we answer some of your most frequently asked questions.

Thank you!

This is just a starting point for us. We very much hope that in time we can relax how we operate, expand the timetable and be more flexible by re-introducing PAYG Pilates and make up classes. We hope you can understand that we are operating under very stringent guidance which is in the best interest of our team and the community, so any decisions are based on this. We’ve been providing Pilates classes to the local people of Chandlers Ford since 2011 and want to ensure we can continue to offer these highly valued classes for a long time to come!

We appreciate your compliance with the new ways, your understanding and continued support.

The goPhysio Pilates Team



What level of Pilates should I do?

Posted on 8th April 2020 by

A question we get asked a lot at goPhysio, as people become familiar with Pilates or have been coming for some time, is

What level class should I do?

We offer 3 levels of mat based Pilates classes, Beginner, Intermediate and Advanced. This follows the APPI training concept, which all of our Instructors have completed.

Now there is access to so many online classes, with less in person and face to face support, it is even more important that people are advised what level of classes to take part in.

At goPhysio, if you’ve been attending any of our Pilates classes for a while, we keep an eye on you and will suggest when we think is the right time for you to try and progress up a level. Without that guidance, Physio & Pilates Instructor, Roz, has put in place fantastic guide to help you identify what you.

So, are you ready to progress and challenge yourself with the next level?

Follow the diagram below to see what skill set you require to start each level.

Challenge yourselves during this time of isolation with our online Pilates classes

Then book a 1:1 review when the clinic re-opens and see if you have met that challenge and are ready to progress to the next level.



5 Key Elements of Pilates

Posted on 24th March 2020 by

All of our Pilates classes focus around 5 important, key elements. These elements help to underpin all the exercises we do, connecting your breathing, posture, mind and movement.

Many people are now taking part in our online Pilates classes in their own time, or starting Pilates for the first time. We would normally always go through these important underlying steps with you on an individual basis, before you start Pilates. And remind you on a regular basis. So, we thought it would be useful to provide a reminder of these 5 Key Elements.

Key Element #1: Breathing

  1. Lie on your back with your hips and knees bent up (the rest position).
  2. Place a folded towel under your head if you feel that your chin is poking upwards.
  3. Place your hands across the lower half of your ribcage with the tips of your fingers slightly interlaced.
  4. Breathe in and allow your ribs to expand widthways.
  5. Let your fingertips draw apart from one another slightly.
  6. Breathe out and allow your ribcage to sink inwards and downwards.
  7. Your fingertips may interlace slightly as you empty your lungs.
  8. Watch that you do not lift your breastbone as you breathe in. Instead imagine the back of your ribcage spreading wide into the mat underneath you 

You can repeat this in standing or sitting to truly understand your Pilates Breathing.

Key Element #2: Centering

Lie in the rest position.

FINDING NEUTRAL SPINE POSITION.

Place your thumbs in your belly button, your fingertips on the pubic bone and flatten the heels of your hands onto the bony pelvic bones to form a diamond shape, AKA – the pelvic diamond. Tilt the pelvic diamond away from you to exaggerate the arch in your lower back. Tilt the pelvic diamond towards you to flatten your back. Repeat these gentle tilting movement a few more times. Now position the pelvic diamond in the middle of these two positions – this is your neutral spine position. 

SETTING YOUR CENTRE WITH ABDOMINALS MUSCLES.

Feel your deep abdominal corset by placing your fingertips on your bony pelvic bones and then sliding your fingertips in and down 4cm. Now imagine your deep abdominal muscles forming a natural corset, criss-crossing the torso in layers. There are 10 notches in this corset, below the belly button, just like a belt. Breathe in to prepare, breathe out all the way and before the next breath in slowly and gently draw in the muscular corset from below the belly button onto the third notch. You should feel the muscles under your fingertips subtly draw away. Hold your centre and keep breathing normally. Less is better – the contraction is very gentle so don’t over do it.

SETTING YOUR CENTRE WITH PELVIC FLOOR MUSCLES.

Gently draw your pelvic floor muscles in and up to hold your bladder from emptying. Now breathe normally and try to keep that engagement in your pelvic floor muscles. Now place your fingertips onto your deep abdominal muscles. You may also feel the muscles under your fingertips gently draw away – this is normal!

Key Element #3: The Rib Cage

Lie in the rest position, with your arms resting over your ribcage. Find your neutral spine position and set your centre. As you take a deep breathe in, feel the movement of your Ribcage expanding laterally and upwards. Breathe out and notice the movement of your ribcage back to its start position. Repeat this movement about 6 times.

Key Element #4: Shoulder Blades

Lie in the rest position.

SHOULDER BLADE RETRACTION AND PROTRACTION

Keeping your arms long, float them upward vertically to the ceiling. Imagine you are holding a helium balloon between your hands. Breathe in and reach upwards through your fingertips, allowing the helium balloon to lift your arms further upwards and glide your shoulder blades gently apart from one another. Breath out and gently draw your shoulder blades back towards one another without pinching them together. Repeat several more times and then lower your arms to the mat.

SHOULDER BLADE ELEVATION AND DEPRESSION

With your arms resting long beside your body, breathe in and glide your shoulder blades gently upwards, keeping your arms on the mat. Breathe out and gently glide your shoulder blades down away from your ears (this movement is produced by the lower trapezius muscle). Repeat several times.

Key Element #5: Head and Neck

If you have neck pain or headaches, always commence this exercise lying down to reduce the load through your neck.

Lie in the rest position. Place a small folded towel under your head if your feel that your chin is poking upwards. Place a shiny magazine on top of the towel to reduce friction. Feel the bony area on the back of your head resting on the magazine. Now lengthen this bony part of your head away from the base of your neck. Hold for a second or two and then relax. Repeat several times. Alternatively, imagine that someone is gently pulling the hair on the crown of your head to lengthen the back of your neck.

Less is better – the contraction is very gentle so don”t over do it. Place your hands on the muscles on the front of your neck. The muscles should remain soft.

The Rest Position

In the rest position your muscles are relaxed and your joints are in neutral alignment. You should try to incorporate the key points of the rest position into all postures throughout your day.

  1. Lie on your back with your knees bent up and you head supported on a small cushion or folded towel.
  2. Relax the weight of your head into the support.
  3. Lengthen the back of the neck by reaching the crown of the head towards the wall behind you.
  4. Gently draw your shoulder blades down towards your waist to relax the neck and shoulders.
  5. Soften the ribcage into the mat to connect the back of the ribcage on the mat.
  6. Place your feet and knees hip distance apart.
  7. Make sure that your weight rests on the six key points of the feet: the base of each big toes, each little toe and the centre of the heel on each foot.
  8. Imagine your pelvis is a bucket of water. Tip it backwards to spill some water out the back of the bucket and you will feel your back gently flatten onto the mat. Now tip it forwards to spill some water out of the front of the bucket and you will feel your lower back arch slightly. Find your ‘neutral spine’ position by resting the bucket halfway between these two movements. There should be a small space between your back and the mat, and your pubic and hip bones should form a small flat triangle.
  9. Maintaining the neutral spine position, INHALE wide into the sides and back of the ribcage and then EXHALE. At the end of your exhale, slowly draw up through the pelvic floor muscles to engage these and your deep abdominal muscles.
  10. Hold this gently contraction and keep breathing for up to ten breaths,

If you’d like to join us for some online Pilates classes, head on over to our Pilates Facebook community group.



Pilates Exercise of the Month – Roll Up

Posted on 1st January 2020 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, Roz recommends the Roll Up.

This is a more advanced abdominal exercises that ensures you continue to activate all the layers of abdominal muscles together.  If the deeper ‘core’ muscles are not working effectively your feet will lift off the floor, giving you the perfect feedback as to how well you are doing the exercise.  As your control improves you simply increase the range you move through.

  1. Sit on the floor with your legs in front of you, hip distance apart. Bend your hips and knees a little. Ensure that your pelvis is in an upright, neutral position. Lengthen your upper spine and back of your neck. Lift both arms to shoulder height, keeping the arms long.
  2. Breath in to prepare.
  3. Breath out and roll off the back of your sitting bones to round your lower back and tilt your pelvis backwards. Continue to move in this direction as far as you can maintain control, allowing your back to form a C shape curve. Keep the head upright.
  4. Breath in and maintain the C shape curve of your spine and bring your shoulders over the hips, then roll your pelvis forwards onto the sitting bones and re stack your spine, one bone at a time to resume your starting position.
goPhysio Pilates Instructor

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