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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 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

Give the gift of health & wellbeing this Christmas

Posted on 15th November 2020 by

What a year it’s been. With Christmas fast approaching, it’s giving people maybe a little glimmer of hope, something to look forward to.

As people start planning their Christmas shopping, it’s heartwarming to hear that many people are thinking more about shopping local, supporting local businesses and moving away from the commercialised and materialistic gift buying, that we so often see.

If this years taught us anything, it’s that our health and wellbeing really is one of the most valuable things we have.

So, what better gift to give this year than something to help your friends or family invest in theirs. Sometimes they just need a little nudge in the right direction.

Do you know someone who has an issue that causes ongoing pain, that is slowly limiting their life? Are you noticing someone slowing down, not doing as much as they used to or often worrying about and injury that keeps coming back? Has the stress of this year taken it’s toll, with neck pain and headaches becoming a regular part of life?

We offer gift vouchers for any amount that can be used for any of our services. Any vouchers purchased in 2020, will be valid for the whole of 2021.

What sort of things could I buy a voucher for?

Here’s a few ideas…..

  • A 45 minute sports & soft tissue massage appointment to help ease away stress, strains and tension, £59. (Also available is a 6 pack of 45 min massages for £295, saving £59 on the full price).
  • A 45 minute physiotherapy assessment to get to the bottom of a stubborn, new or recurring injury that might be slowing someone you know down, £79.
  • A 1-2-1 Pilates session, £49. Perfect for anyone you know that might have been talking about starting Pilates for a while but aren’t sure where to start or whether they’ll be able to do it. Why not combine with a pair of Pilates socks too!
  • A 1-2-1 exercise based rehab session, £59, to tackle an ongoing injury, it’s like a clinical personal training session, a great way to have a bespoke exercise programme put together to target an injury or long term condition, that can be continued independently or with our help.
  • An online Pilates class or access to online classes (from £5)

You can buy a gift voucher for any amount, we can be totally flexible.

We also have foam rollers, massage balls, Pilates socks and other little accessories available to accompany your voucher.

How do I buy someone a voucher?

In person

  1. If you’re local, you can pop into the clinic (we’re open Monday – Friday 8am – 8.30pm) and buy a voucher for any amount.
  2. We’ll provide you with a voucher and Christmas gift card.

Over the phone

  1. Call us on 023 8025 3317 and lets us know what voucher you’d like to buy.
  2. We’ll take secure payment over the phone.
  3. We’ll take all the details we need and post out your voucher and gift card, either to the buyer or recipient (with a personal message too if you like!).
Christmas Gifts from goPhysio

Behind The Mask: Charlotte

Posted on 22nd September 2020 by

Behind The Mask Charlotte

Hi, my name is Charlotte.  I am a Physiotherapist and APPI Pilates Instructor at goPhysio. I am delighted to be back at work after lock-down, feeling a sense of normality.  Seeing my wonderful colleagues, treating both new and old has been a joy.  Lock-down has reinforced in my mind, that I love my job and profession.  


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



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

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 class 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 hazards. 
  • 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. 
  • When using Zoom, you have the choice of 3 video layouts: Active Speaker View, Gallery View, and floating thumbnail window. Read more about the options here.
  • You will need a device with a camera and audio (laptop, computer, tablet or phone all work just as well!).
  • For live online classes, please feel free to have your video and microphone enabled – this way we can see you, interact with you, offer advice and connect with you all in the class.
  • 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!