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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 & 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!



goPhysio Online Shop

Posted on 20th April 2020 by

We’ve pulled together a carefully selected list of products that can help you with your rehab, recovery, Pilates and exercises at home. Take a look at the items and click on the links to be taken through to the individual products that your Clinician has recommended.

PAIN RELIEF


COLD TREATMENTS


FOOT SUPPORTS


EXERCISE AND PILATES EQUIPMENT


MASSAGE


POSTURAL PRODUCTS


BRACES AND SUPPORTS


TAPING AND STRAPPING



Take Time to Focus on your Breathing

Posted on 31st March 2020 by

Now, more than any other time, we should regularly spend a few moments each day and think about our breathing.

The current change in our life styles will have a significant impact on our breathing, whether that is due to lower levels of activity from the imposed restrictions, or an increase in stress and anxiety due to the unprecedented circumstances we find ourselves in.

Both of these scenarios will lead us to spending most of our time doing what we call Apical Breathing.  This is when the breathing is mainly confined to the upper chest. As a result of apical breathing, the accessory muscles in your shoulders are doing all the work without the pay-off of a deep breath. Since the inhalation is shallow, the body has to compensate by breathing more frequently. This creates a poorer exchange of oxygen and increase tension in our neck and shoulders. 

Image courtesy of Temple Health

Ideally we should spend regular periods of time doing what is known as Diaphragmatic Breathing.  This is when we use the diaphragm to lift and spread the ribs on inhalation and ease them back down on exhalation.  This allows the lungs to work more efficiently, utilising a larger proportion of the lungs resulting in more oxygen being transferred into the bloodstream and around the body.  It also reduces the work load of the muscles around our neck and shoulders.

Try these two approaches to improving your breathing technique, feel the benefits of increasing oxygen supply and reducing the tension in the muscles around your neck and shoulders.

Technique 1 ‘At Rest’

Lie on your back with your hips and knees bent up, feet flat on the floor. Place a folded towel or small pillow under your head. Place your hands across the lower half of your ribcage with the tips of your fingers slightly interlaced.  Breathe in and allow your lower ribs to expand widthways. Let your fingertips draw apart from one another slightly. Breathe out and allow your ribcage to sink inwards and downwards. Your fingertips may interlace slightly as you empty your lungs. Watch that you do not lift your breastbone as you breathe in. Instead imagine the back of your ribcage spreading wide into the floor underneath you.  Keep your neck and shoulders relaxed.

Once you have learned to do this exercise lying down you can then use this skill to improve your breathing when sat at your desk or when standing up.

Technique 2 ‘Being Active’

When we increase our activity levels we require more oxygen and therefore generally we employ more of our lung capacity to do this.

Current Government guidelines (as of 23rd March 2020) allow each individual to leave the house for exercise once a day. So a run, walk or cycle (within social distancing limits) are excellent ways of improving your breathing. If you are unable to do this then the following exercises can be done in your own home:

  • Star jumps
  • Step ups on the bottom step of the stairs
  • Repeated sit to stand from a chair
  • Skipping
  • Squat thrusts/burpees

The list is endless so see what you can come up with!


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



Christmas Raffle Winners!

Posted on 23rd December 2019 by

Thank you so much to everyone who bought raffle tickets to help us raise money for Trinity Winchester. We raised £154. We picked the winners of all the prizes on Friday, here’s the draw!

Pilates Gift set – S. Strange

Sports Massage voucher – R. Bareham

Foam Roller Workshop – S. Dovey

Prosecco – S. Clements

Prosecco – P. Gomm

Mens Shower Gel selection – M. Tose

Victoria Biscuits – J. Edwardes

Pedicure set – D. Davis

Prosecco – M. Burry

Sparkling Rose – I. Jacobs

L’Occitane Hand Cream – D. Parker

Candle and Incense – V. Wright

Blue spikey ball – R. Bareham

Orange spikey ball – F. Wicker

Yankee Candle – A. Gammie

Luxury Tea Selection – P. Gale

Toblerone – A. Kelly

Mulled Wine – P. Turner

Elemis – M. Folland

Liz Earle Hand Cream – P. Turner

Crackers – P. Gomm

Massage Roller Stick – M. Burry

Cadburys Heroes – T. Alexander

Sangria – A. Gammie

Massage Roller Ball – P. Bindey-Gartand

Ice Pack – B. Eade

Please pop into the clinic to collect your prize when it’s convenient for you. Here’s a reminder of our opening times.

Christmas opening hours 2019

We wish you all a very happy Christmas!


Meet Your Team – Hello Charlotte!

Posted on 16th December 2019 by

As our team has grown over the last year or so, we thought it would be a great time to introduce you to the team that we have to help you, re-introducing the more familiar faces and welcoming the new ones!

Today we meet Physiotherapist, Charlotte.

goPhysio Pilates Instructor

What are your qualifications?

I studied at the University Portsmouth and gained a BSc in Sport Science from 2000-2003. I then went to the University East London and qualified as a Physiotherapist, with a BSc Physiotherapy from 2004 -2007.

What areas have you previously worked in?

I have worked with the Rugby England ladies selection days, London wasps and Beaconsfield RFC.

I have worked in private practice since 2007, initially based in Chiswick, Twickenham and Camberley and now in Chandlers Ford.

Do you have any special areas of interest in physiotherapy?

My specialism is in assessing, diagnosing and treating musculoskeletal injuries, so those that affect muscles, bones, joints etc.  

I am qualified to use acupuncture with the AACP and also a Level 1 and 2 APPI Pilates Instructor (soon to complete Level 3!).

What you’re most proud of?

 Without a doubt, My Family 

What’s the best thing about being part of the goPhysio team? 

The team are wonderful and highly motivated. It’s a great atmosphere working at goPhysio – I’m over the moon to be a part of the team.

We asked………

If you could invite any 3 people in the world round for dinner, who would they be?

  • Peppa Pig – to entertain the Children
  • Micheal Mcintyre
  • Lee Mack

Where in the world is top of your list to visit?

Orlando, Florida

If you were going to space and could only take 1 thing, what would it be?

A Spacesuit to explore

What’s the 1 thing that may surprise people about you? 

 I share the same birthday as Nicole Scherzinger, (not year!)


Charlotte works at goPhysio on a Tuesday, Wednesday and Friday. If you’d like to book an appointment to see Charlotte, you can give us a call on 023 8025 3317 or book an appointment online here.