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Pilates Options at goPhysio

Posted on 12th June 2020 by

goPhysio Pilates

We’ve spoken to our Pilates attendees, listened and responded and are now offering a range of ways for you to continue to enjoy and benefit from Pilates at goPhysio.

We are currently offering you 4 choices so you can continue Pilates: 

  1. Pilates at Home: Online pre-recorded classes 
  2. Pilates at Home: Live class timetable – launching 22nd June! 
  3. 1-2-1 Pilates Online 
  4. 1-2-1 Pilates Face to Face

We hope to be able to re-start small classes in our studio very soon. 

If you have any questions or aren’t sure which option would be best for you, please give us a call on 023 8025 3317 or drop us an email to pilates@gophysiotherapy.co.uk



How to get the most from your Online Classes & Sessions

Posted on 12th June 2020 by

In light of the Coronavirus pandemic, the surge in online classes, sessions and exercising has been unbelievable!

At goPhysio, we now offer a range of online services, including:

  1. Online physio appointments
  2. Pre-recorded and live online Pilates classes
  3. Online 1-2-1 Pilates sessions

To help you get the most from your online experience, we’ve put together some top tips!

  • Always make sure you exercise in a safe area, with enough space around you and free from any hazrads. 
  • Try and set the time aside, so you can focus on your class or session without distraction (everyone deserves some self care time!).
  • We often send updates or links, tips and advice via email. So please keep an eye on your emails (including junk) and add us to your ‘safe sender’ list.
  • Some sessions will take place over Zoom, so please download Zoom for free here if you don’t already have it. 
  • You will need a device with a camera and audio (laptop, computer, tablet or phone all work just as well!).
  • The session will work better if you have stable broadband connection. 
  • Position your device so that the camera can capture you exercising sideways on if possible. 
  • Always make sure you exercise in a safe area, with enough space around you and free from any hazrads.
  • We advise using a Pilates or yoga mat and bare feet or ‘grippy’ socks.
  • Have a Pilates block, small cushion or towel handy.
  • View in full screen, so it fills your device screen.
  • Before you take part in any of our Pilates classes, make sure you are familiar and confident with the 5 Key Elements of Pilates
  • Make sure you only take part in classes that are the right level for you. Take a look here for guidance on what level class you should do and when you should progress. 
  • If you have any questions or concerns about any of the exercises, plese contact us or seek advice from a suitably qualified professional. 

Enjoy your class!



Pilates Exercise of the Month: Double Leg Stretch

Posted on 1st February 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, Hugo recommends the Double Leg Stretch.

This is my favourite Pilates exercise. It is the most complete one. Not only do you need to focus on keeping your core muscles engaged but also on coordinating arms with legs. Coordination and stability, all in one exercise, can’t beat that!

  1. Lie on your back with your knees bent up in the Pilates Rest Position.
  2. Have your legs a hip width apart, shoulders drawn down and in and your neck long. Centre engaged.
  3. Float your legs one at a time into the table top position and lift both arms to the ceiling.
  4. Breath in to prepare.
  5. Breath out and lower both arms overhead. Simultaneously, reach your left leg forwards and upwards on a diagonal.
  6. Breath in and circle your arms outwards and then downwards. Simultaneously, fold the left leg back into tabletop.
  7. Repeat alternating legs.
Hugo Carvalheiro - Physiotherapist & Level 2 APPI Pilates Instructor

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



Thinking of Starting Pilates?

Posted on 7th January 2020 by

The new year always gets people thinking about or talking about starting something new. It can be a great time to give a boost to your health and wellbeing.

Pilates is a great form of exercise, so many people are recommended to do it by friends, family, their GP or surgeon. But many people don’t actually know what it is or what it will entail and that can put them off.

Starting any new form of exercise can seem daunting at first, many us worry about looking silly in front of a class or not knowing what to do, what to expect or even what to wear!

But fear not!! Everyone started somewhere, and although many of our classes have formed close friendships, they can too remember what it was like to start out!

This is one of the reasons we always offer everyone new to Pilates a free 30 minute induction session. This allows you to talk through any health or injury concerns with one of our Clinical Pilates Instructors and help you find out more about Pilates. The Instructor will modify any exercises to suit your individual needs and guide you towards a suitable level class for you.

You’ll also learn the basics of what pilates is: finding your postural muscles and learning some of the common beginner exercises to get you up to speed before entering a class.

You’ll have the chance to ask questions about anything else you’re concerned about so you can start your first class in confidence.

Your first class

The first class can be as much as a mental workout as a physical one whilst you get used to controlling your breathing whilst using new muscles in a new way. However, no one expects you to be perfect straight away so don’t panic – the Instructor leading the class will make sure you’re exercising safely and at the correct level, as long as you are still breathing that’s a good enough start for the first few weeks so don’t worry if you can’t co-ordinate everything straight away!

As with learning any new skill it takes time. Remember that pilates is non-competitive so you will work at your own level during each class. We’ll progress your exercises gradually and encourage you to move up to intermediate and advanced level classes when you’re ready.

It can take 6-8weeks to build muscle, and much longer if you’ve had pain or weakness in an area for a long time so whilst we can’t expect an overnight body transformation, you will notice the difference if you stick with it. Our regular pilates attendees report increased flexibility, reduced pain, improved balance, improved muscle tone and strength, better posture and improved confidence to exercise as just a few of the benefits of our classes!

pilates gophysio

Don’t forget – everyone was a beginner at some point and our classes provide a really supportive and friendly environment to exercise.

We run 20 classes a week from our studio in Chandlers Ford and offer a range of flexible membership options, to suit everyone. If you’d like to give it a try, why not book a FREE no obligation 1-2-1 by calling us on 023 8025 3317.

Read More

More about Pilates

Pilates Timetable

Centreing, the building block of Pilates

How is Clinical Pilates different?


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



Pilates Exercise of the Month – Abdo Prep

Posted on 1st December 2019 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, Rosie recommends the Abdo Prep.

Abdominal preparations (Abdo Prep) does what it says on the tin! It prepares the abdominal (tummy) muscles for all the other Pilates exercises and helps to train those ‘centering’ muscles in a correct and controlled manor. Training the abdominal muscles can help with keeping the core tight and stable which helps in day to day life.

This isn’t one to be afraid of and its always good to push yourself with this exercises but remember to breathe! Getting this exercise right and practicing it regularly will help with all your other Pilates exercises.

  1. Pilates rest position with your hands interconnected and placed behind the top of the neck to support the head. Elbows slightly lifted away from the floor, shoulders drawn down and in.
  2. INHALE and lengthen the back of your neck.
  3. EXHALE, slide your ribcage downwards towards your waist to lift your head, neck and shoulders off the mat.
  4. INHALE to hold.
  5. EXHALE and lower to the mat.

Tips

  • Think of lifting and lowering your body from the ribcage and not the head or neck.
  • Maintain the neutral spine position.
  • Do not allow your lower abdominals to dome.
goPhysio Pilates Instructor

Enjoy this months exercise!

Rosie, Sports & Rehabilitation Therapist and Pilates Instructor


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.


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


Free Pilates 1-2-1 Throughout August

Posted on 27th July 2018 by

We’re offering a fun packed, varied Summer Pilates timetable for 2018 – with a range of specialist Pilates classes to suit all abilities and interests. Free Pilates 1-2-1 August at goPhysio

To go hand in hand with this, we’re running a special offer where you can come along for a FREE 1-2-1 Pilates session throughout August, to help you get started with Pilates.

All About 1-2-1 Pilates

A 1-2-1 Pilates session is a 30 minute appointment with one of our Clinical Pilates Instructors. Doing a 1-2-1 is commonplace before starting any specialist Clinical Pilates class. Why is this necessary you may ask? There are a number of reasons:

  • To realise and experience the true benefits of Pilates, learning and practicing the right technique is crucial. The movements are very subtle. Having a 1-2-1 enables us to teach you the basics, so that when you’re in a class environment you get the best out of Pilates.
  • We can find out what you want to gain from Pilates and make sure we guide you into the most appropriate class and level to help you achieve your goals.
  • We will find out about any old or existing injuries, niggles or conditions that may need addressing. his is where our clinical expertise comes in – having small classes that are taught by clinical specialists (Physiotherapists or Sports & Rehabilitation Therapists) enables us to support you as an individual.
  • We will teach you some of the basic terms, names of exercises and make sure you are confident with the building block of Pilates – centering. This means when you start the classes, you are more confident and comfortable with what you are doing.
  • We can show you the studio and talk through the class booking process, making it all more familiar and easy for you to join a class.
  • It’s a chance for you to ask any questions you may have about Pilates, discuss any individual worries or concerns and help make sure you are confident with any Pilates decisions you may be making!

If you’re interested in starting Pilates at goPhysio, why not come along and take advantage of a free 1-2-1 this August, to see whether you would benefit from taking part in Pilates and find out more about it!

To book your free 1-2-1, just give us a call on 023 8025 3317 and ask to book your free 1-2-1. We’re open from 8am – 8pm Monday to Thursday, until 6pm Friday and also on a Saturday morning.

Read More

Meet our Pilates Instructors

Summer Pilates at goPhysio

 

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