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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.

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Pilates at goPhysio

Pilates Articles

The post Pilates: It’s more than the core! appeared first on goPhysio Blog.

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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, Chris.

What are your clinical qualifications?

I graduated from Coventry University with a BSc Physiotherapy in 2008.

What areas have you previously worked in?

I have worked in a variety of setting, this includes:

  • British Parasnowsport 
  • Reading FC Academy
  • Circle Hospital in Reading
  • Private Clinics in Reading and Bournemouth
Do you have any special areas of interest in physiotherapy?

I have a particular Interest in:

  • Strength and Conditioning
  • Chronic/Persistent Pain
  • Sports Injuries
What you’re most proud of?

Having been able to work as part of the British Parasnowsport team.

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

Having access to all the fantastic facilities we have, especially the strong room. 

We asked……… If you could invite any 3 people in the world round for dinner, who would they be?
  • Robin Williams
  • Stephen Fry
  • Jessica Ennis-Hill
Where in the world is top of your list to visit?

Japan

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

A camera

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

I played the Euphonium as a child.

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

The post Meet Your Team – Hello Chris! appeared first on goPhysio Blog.

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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 one of our Patient Services Team, Jade.

What is your background?

I have been in customer service from a very early age, I really enjoy helping people.

What areas have you previously worked in?

I worked for British Gas for over 10 years, working my way up from call centre to head office, designing and delivering change. Following redundancy I moved into health & wellness, supporting people with lifestyle changes. Health & fitness is my real passion.

I am also a foster carer, supporting the children of Southampton that come into care. This role is very rewarding at times, yet very much hard work.

What you’re most proud of?

 I volunteered at the 2012 Olympics and received a thank you letter from our then prime minister David Cameron.

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

I love the atmosphere in the clinic. As a foster carer it’s nice to come to work with a team who really support each other.

We asked……… If you could invite any 3 people in the world round for dinner, who would they be?
  • Tony Robbins – His motivational talks start my day most mornings!
  • Deepak Chopra – I am quite spiritual and love his meditations and guiding’s
  • Oprah Winfrey – very inspirational woman
Where in the world is top of your list to visit?

Komodo Island, Indonesia to see the pink beach

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

Seeds to grow some vegetables

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

 I have been on TV 3 times!

  • Blue Peter in 1987
  • South Today 2016
  • Las Vegas Live 2019

Jade works as part of our Patient Services Team. She’ll often be the first person you’ll speak to if you call or see if you visit us!

The post Meet Your Team – Hello Jade! appeared first on goPhysio Blog.

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This July & August, we have a very special offer for you – 4 x 1 hour massage appointments to use over July & August for £150. That’s a saving of £70!

To take advantage of this offer, just:

  1. Call the clinic on 023 8025 3317 and say you’d like to book the summer massage offer.
  2. Arrange your 1st massage appointment at a day and time that suits you. We have massage appointments available 6 days a week, including evenings until 8pm and Saturday mornings.
  3. When you come for your first appointment, you’ll pay £150 for the offer.
  4. Enjoy 4, one hour massage appointments over July & August.

Read more about the benefits of deep tissue massage here!

T&Cs

  • Offer not available in conjunction with any other offers or discounts.
  • The 4 massage appointments must be booked and attended by 31st August 2019, any unused appointments can not be carried over.
  • There is no cash alternative, refund or exchange available.
  • Our normal cancellation policy applies. If you fail to attend your booked appointment without providing 24 hours notice, your credit will be deducted from your account.

The post Summer Massage Offer appeared first on goPhysio Blog.

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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 Sports Massage Therapist , Will.

What are your clinical qualifications?

I qualified from St. Mary’s University with a Level 4 in Sports Massage in 2018. I am in my final year of studying an MSc in Sports Rehabilitation (also at St. Mary’s) which I am due to finish in October this year.

What areas have you previously worked in?

I have done lot’s of event work at various races and including the London Marathon and working track side for Thames Valley Harriers. During University, I have had a placement at National League Football Club, Aldershot Town, treating and rehabilitating injured players.

Do you have any special areas of interest in your work?

Achilles Tendinopathy is my condition of interest. I am currently researching whether strength of the calf muscles is a risk factor in those who have this condition for my MSc dissertation.

My special interest is in sports rehabilitation and returning people back from injury to their pre-injury state with reduced pain & increased strength and confidence.

My sporting interest lays with running. Having run from a young age I have a vested interest in this area both injury and performance related.

What you’re most proud of?

Buying my first house!

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

The multi-disciplinary nature of the clinic and friendly staff. There is so much to learn from everyone. 

We asked……… If you could invite any 3 people in the world round for dinner, who would they be?
  • Ricky Gervais
  • Zac Efron
  • Neil Harris (Only those that follow football will know!)
Where in the world is top of your list to visit?

New Zealand, to visit where The Hobbits live!

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

Access to YouTube

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

 I was born in Miami

Will works at goPhysio on a Monday, Wednesday, Friday & Saturday. If you’d like to book an appointment to see Wil, you can give us a call on 023 8025 3317 or book an appointment online here.

The post Meet Your Team, Hello Will! appeared first on goPhysio Blog.

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Our Sports & Soft Tissue Therapist, Will, is currently in the final year of his MSc in Sport Rehabilitation at St. Mary’s University. As part of his final year dissertation he is researching Achilles Tendinopathy in runners. 

During the week commencing 15th July, he is looking for runners to participate in his research study investigating the strength of the calf muscle in those with and without previous history of Achilles Tendinopathy.

Testing will take place at the goPhysio clinic in Chandlers Ford.

If you wish to participate, please carefully check the criteria below to ensure you satisfy the requirements and click on this link to complete an online registration form. This will only take a couple of minutes and Will will be in contact in due course to confirm the details. 

Consent forms will be provided on arrival for testing and will need to be filled prior to testing. I anticipate testing will take around 20-30mins of your time which includes an explanation of what will happen, a short warm up and a calf-raise test.

DATES AND TIMES (Will willl be available anytime between times below):

  • Monday 15th July: 8am – 11am
  • Tuesday 16th July: 8am – 1pm and 2pm – 6pm
  • Wednesday 17th July: 12pm-2pm
  • Thursday 18th July: 8am – 11.30am and 2pm – 5pm

CRITERIA

Achilles tendinopathy indicated by pain or swelling in this red area
  • 18-70yrs old
  • Currently running at least twice a week
  • No current injury or lower limb pain
  • Not currently performing any strength training that involves calf training
  • Either – never suffered with Achilles Tendinopathy or suffered from/diagnosed with Achilles Tendinopathy within the past 5 years. **Achilles Tendinopathy is pain or swelling located 2-7cm above the calcaneus** – see photo highlighted by the red area.

Click here to register your interest.

The post Running Volunteers Needed For Research appeared first on goPhysio Blog.

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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 & Pilates Instructor, Roz.

What are your clinical qualifications?

I studied a BSc Sports Science initially at Loughborough University, graduating in 1993 before going on to study Physiotherapy at Birmingham University, where I qualified in 1997.

What areas have you previously worked in?

My career started in the NHS and I then went to work in Australia as a Physio in private practice for 4 years. On returning to the UK, I spent time working in the private sector alongside working with the Hampshire County Cricket Team. For 8 years I worked with the English Institute of Sport, including being the full time Physiotherapist to the GB Rowing Team, GB Diving Team and GB Synchro Swimming Team. I have also worked as a part time physio for the GB Gymnastics Team.

Do you have any special areas of interest in physiotherapy?

Unsurprisingly, given my sporting experience, I am interested in working with sports injuries, particularly hip and back issues. I am a member of the ACPSEM. I also enjoy rehab after spinal surgery or fractures.

I have specialist qualifications in using acupuncture and am a member of the AACP, and IASTM (read more about what IASTM is here!).

I am also a Level 2 APPI Pilates Instructor and Pilates Reformer Instructor.

What you’re most proud of?

Being part of Team GB at the Olympic Games and seeing the athletes that had worked so hard achieve their goals and dreams knowing that I had played a part to enable that journey to be completed.

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

Being part of a supportive team of people all with different backgrounds, knowledge and skills who are open to sharing those skills and supporting each other.

We asked……… If you could invite any 3 people in the world round for dinner, who would they be?
  • David Attenborough
  • Nelson Mandela
  • Ben Fogle
Where in the world is top of your list to visit?

Thailand

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

A photo album

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

 I drove a 4WD vehicle from Australia to England!

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

The post Meet Your Team, Hello Roz! appeared first on goPhysio Blog.

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Having an awareness of your body and posture is a great way to help maintain a healthy, well-functioning body.  Sustained postures that your body isn’t used to or a lack of awareness of how your body feels in certain positions can lead to low back pain, neck pain, headaches, injuries, shortness of breath and even digestive problems. Being aware of your posture can help with maintaining the body’s natural spinal curves, reducing muscle tension and improving movement.

The APPI (Australian Physiotherapy and Pilates institute) method of Pilates taught at goPhysio is based on 5 key elements which are the focus of postural awareness:

  1. Breathing
  2. Centering (engaging the core muscles whilst maintaining the neutral spine)
  3. Rib cage alignment
  4. Shoulder blade placement
  5. Head and neck position

Through these 5 key elements, Pilates can really help us become more aware of and in tune with our body. Ultimately, this can help encourage us to move more, move better and prevent injuries from occurring.

Whether you work at beginner or advanced level, Pilates exercises focus on maintaining an optimum postural position throughout all exercises regardless of the specific muscle group a particular exercise may be targeting.  Always looking for optimal alignment and movement control of the pelvis, spine, ribcage, shoulders and head whilst maintaining good breathing patterns. With practice, this is transferred through into daily life as you are moving around.

The post 5 Elements of Posture and how Pilates can help appeared first on goPhysio Blog.

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The Chartered Society of Physiotherapists are launching a new campaign, as part of their ‘Love Activity, Hate Exercise?’ initiative.

This campaign, Being Active With A Long Term Condition, is focusing on how daunting it can be to start to become more active, especially if you haven’t done much exercise before and you are managing a health condition. The new campaign is aimed at helping people to become more active, despite having a long-term condition. They have released special guides for 10 of some of the most common long teem health conditions, including arthritis, cancer, diabetes and dementia.

We see many people who are living with arthritis here at goPhysio, so this new guidance is very helpful for many of the people we help. The evidence to support the benefits of physical activity to help people with arthritis is overwhelming.

Activity and exercise has the potential to help you if you have arthritis in many ways, including:

  • Reduce your pain
  • Improve your mobility and independence
  • Help you get stronger
  • Improve your balance
  • Increase your fitness levels
  • Prevent or delay need for surgery
So, if you are living with arthritis and would like to get more active, here’s how you can get started.
  • Choose an exercise type that you’ll enjoy or perhaps revisit one that you have enjoyed in the past.
  • Strengthening, cardiovascular and mobility exercises have all been shown to be helpful for arthritis, but the type is less important than the enjoyment factor and sticking to it long term.
  • There are no exercises that are off limits, at least in principle. Sometimes care needs to be taken and stepping stone exercises might be required to get to a particular activity but be reassured that any exercise will be helpful in the long term.
  • Start off at a lighter intensity and then build up slowly allowing yourself time to accommodate an increase in intensity.
  • Some pain or even a slight increase in pain is ok during and after the exercise but it should settle back to pre-exercise levels in 24 hours, not be too severe, or coincide with protracted swelling, heat or redness of joints.
  • It might be appropriate to start your exercise in the pool where the decreased weight bearing will be more comfortable. Running, squats and lunges are all possible and practicing in the pool first will allow some time for your body to get used to the movements.
  • Choosing the right environment for you might require some experimentation. The gym is not the only option. For some exercising with a partner will be motivating, whilst others might find it distracting. Pick your preference but be open to different options.
  • Consider your other health needs. Diet, sleep, limiting smoking and keeping stress as low as possible are all just as important as exercise to manage arthritis symptoms.
  • If you get stuck, don’t know where to begin, or are struggling with the symptoms, why not seek professional advice from one of our team, who can complete a comprehensive assessment and give you guidance on how to implement your program.

In addition to individual consultations with one of our Physio team, we are also able to offer a range of services that can tempt, encourage and support you to become more active if you’re living with arthritis.

Positive Steps – This exercise class, designed specifically for those in later life, is a small and un-intimidating exercise class. You’ll work through a series of exercises to develop strength, mobility, balance and flexibility. It’s full of fun and laughter and some great friendships have formed through exercise. If you’d like to come along and have a try, the first class is free. You’ll find more details here.

Rehabilitation – If you’d like to be challenged, we offer a 6 week, individualised exercise programme, tailored just for you. You’ll be expertly guided and encouraged through a series of exercises that will help you achieve your own personal goals. Find out more here.

Clinical Pilates – If you’re after something a little more gentle (although can be surprisingly challenging!), our Clinical Pilates classes could be for you. Teaching you to move well, with control and balance, Pilates is a great way to get you stronger. It is ideal for those with long term health conditions such as arthritis and as you’ll be carefully guided by one of our Clinical experts, so will have the additional support and care to help you work the right areas.

If you’d like any help or guidance or would like to find out more about any of our services, then please give us a call on 023 8025 3317.

#LoveActivity #HateExercise

Read More

New exercise guide for people with arthritis

An arthritis overview

6 Arthritis Myths

The post Being Active With Arthritis appeared first on goPhysio Blog.

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As you may be aware, we are delighted to be starting Reformer Pilates here at goPhysio in Chandlers Ford.

Having offered mat based Pilates at goPhysio since 2008, alongside the extra space and growing team, expanding into Reformer Pilates was the next step.

Many of you will not be at all familiar with the Reformer equipment, so we thought we’d share a little overview of the key components that make up The Reformer.

  • Straps, shoulder and head rest
  • The Reformer
  • Reformer from foot bar end
  • Box and Springs
  • Ropes and Pulleys
  • Foot bar, box and standing platform
  • Head rest
  • Shoulder rests and straps
  • Head and shoulder rests
  • Springs

THE CARRIAGE is a flat, lightly cushioned bed section, which you lie, kneel, sit, lunge or stand on. This platform smoothly glides up and down the rails. As the carriage moves as part of your Pilates exercises, you will need to engage and work key muscles in a controlled and symmetrical way.

THE FOOT BAR is used to rest your hands or feet against to stabilise you as you move.

THE SPRINGS provide a variable, dynamic resistance to your Pilates exercises. They demand control throughout your full range of movement, which adds a whole new dimension to Pilates. The different colours represent different resistance (from very light and easy to heavy and more challenging!).

ROPES & PULLEYS are used as an alternative to the static foot bar. Hands or feet can be placed inside the loops or handles, and used to work in multiple directions. This further challenges stability and balance.

HEAD REST is an adjustable section to rest your head whilst you are lying on the Reformer bed.

SHOULDER RESTS are used when lying down, to block your shoulders and assist with moving the carriage during exercises as your shoulders press against the rests. They can also be used as hand holds for different exercises.

STANDING PLATFORM at the foot bar end of the Reformer, is a non slip surface that you can place a foot on for doing certain exercises (the foot bar is lowered out of the way for these exercises). The other foot will be placed on the moving carriage.

BOX is placed on the carriage for variety of exercises. It can be great for those who are a little less flexible or to help make some exercises more comfortable.

For anyone who starts Reformer Pilates with us here at goPhysio, you will have a comprehensive introductory session, where one of our Reformer Instructors will introduce you to the Reformer and go through the equipment, how it works and make sure you are confident and comfortable before you start!

The great thing about the Reformer is that although it may look a little daunting, it can actually make Pilates easier, as your movements and exercises can be assisted, supported and facilitated through the Reformer bed, springs and pulleys. At the other end of the scale, the Reformer can take your Pilates to another level by challenging you too – so it’s great for all abilities!

Interested in our upcoming Reformer?

Click here to register your interest.

The post The Anatomy of A Pilates Reformer appeared first on goPhysio Blog.

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