Integrated Health

Aim: This workout uses the foam roller to release and relax your muscles after a run or lower leg workout. 

Duration: 5 minutes

Equipment: Foam roller

Please consult us if you are uncertain if this exercise is appropriate for you.

www.integratedh.com

Reference:

Wiewelhove, T., Döweling, A., Schneider, C., Hottenrott, L., Meyer, T., Kellmann, M., Pfeiffer, M., & Ferrauti, A. (2019). A Meta-Analysis of the Effects of Foam Rolling on Performance and Recovery. Frontiers in physiology, 10, 376. https://doi.org/10.3389/fphys.2019.00376

A free download to help you keep track of your wellbeing in this unfamiliar and unstructured time.

This 5 minute visualisation will help you cope with the lockdown of London. Thanks to Paul Johnson for the background music. www.paulflute.co.uk

An online pilates matwork session using available small props

A individual yoga session online

Duration: up to 1 hour

Method: via Zoom

IT requirements: a device (mobile, tablet, PC, laptop) with video, audio and internet connectivity

www.integratedh.com/hypnotherapy.php

Many of us are having to work increasingly more from home, if not sole from home.

This session aims to provide a remote assessment of your workstation and provide practical and useful advice, tips and recommendations on to make you comfortable and productive.

Duration: up to 1 hour

Method: via Zoom

IT requirements: a device (mobile, tablet, PC, laptop) with video, audio and internet connectivity

www.integratedh.com/workstation.php

Duration: up to 1 hour

Method: via Zoom

IT requirements: a device (mobile, tablet, PC, laptop) with video, audio and internet connectivity

www.integratedh.com/physiotherapy.php

Duration: up to 1 hour

Method: via Zoom

IT requirements: a device (mobile, tablet, PC, laptop) with video, audio and internet connectivity

www.integratedh.com/physiotherapy.php

Aim: This simple workout is designed to counteract the side effects of watching too much telly! It brings together a variety of exercises that can be done in your living room at home.

Duration: up to 10 minutes

Equipment: things readily available at home e.g. a broom stick. sofa etc.

www.integratedh.com

Aim: If you have a physical issue then you will need to book and complete this assessment session with Sudhir first, prior to joining the group exercise class online.

Duration: 30 minutes

www.integratedh.com

Aim: This exercise class brings together a variety of movement styles as well as Sudhir's physiotherapy knowledge of how the body works

Duration: up to 1 hour

Equipment: space to move, an exercise mat, some pillows and towels to start with. You can purchase small props at a later date.

IT requirements: a device with video, audio and internet connectivity

Physical requirements: If you have a condition/physical issues then you will be require an online assessment session with Sudhir in order to assess if the class is appropriate for you.

www.integratedh.com

Aim: This session if focused on breathing and brings together a variety of breathing techniques to improve your lung function and decrease your stress

Duration: up to 10 minutes

Equipment: chair

www.integratedh.com

Stressed?

Wanting to make a change in your life?

Feeling lost and need someone to talk to?

You can feel calm, confident, motivated, healthy and happy with the help of transformational coaching.

Duration: up to 1 hour

Method: via Zoom

IT requirements: a device (mobile, tablet, PC, laptop) with video, audio and internet connectivity

www.integratedh.com/coaching.php

Aim: This is stretching session designed to be done at your workstation. It aims to keep you "AGILE" and minimise the aches and pains from sedentary work.

Duration: less than 10 minutes

Equipment: chair (dining room or office chair)

www.integratedh.com