3 Exercises For Lower Traps

The scapula is essentially a floating piece that relies on the proper functioning of your muscles to be stable. If there are any weaknesses or imbalances then the scapula can become unstable and lose function.

VideoLaurent PangAugust 31, 2019ONI, Gym Wellington, Personal Trainer, Massage Therapy, Physiotherapy, Lower Trapezius, Lower Traps, Traps, Trapezius muscle, Exercises, Scapula, Winged Scapula, Scapula Winging, Overhead Squad, AC JointComment

Quick Desk Stretches For The Office

Quick desk stretches to help with back tension, aches, and pains. ONI Massage Therapist Kirill shows us 3 exercises you can do at work to help with posture and keep those tension levels down and stay mobile!

3 Exercises For Pigeon Flow

For this Pigeon Flow, we are working lengthened ranges of the glutes on the stabilising side and stretching the hip flexors on the lifted side.

VideoLaurent PangJune 30, 2019ONI, Wellington, Gym, Pigeon, Yoga, Exercise, Video, Massage Therapy, Personal Training, Physiotherapy, Rehab, Prehab, InjuryComment

3 Exercises For Kettlebell Flow

Coordinating your body’s balance is interesting because it’s not like you are consciously making micro adjustments to your muscle activity to turn on each and every individual muscle involved in keeping you balanced. You simply don’t have the time.

VideoLaurent PangMay 26, 2019ONIONI, Gym Wellington, Exercise, Rehab, Balance, Stability, Muscles, Physiotherapy, Personal Training, Kettlebell, WeightsComment

3 Exercises For Running Speed

Timing is everything. To move with speed doesn’t just require your muscles to contract quickly, but to contract in coordination with each other as well. Kinetic linking is when one movement transfers to the next in order to summate forces.

VideoLaurent PangMay 12, 2019ONIONI, Gym Wellington, Running, Speed, Fast, Timing, Kinetic Linking, Chain, Sprinting, Explosive, Plyometric, Video, Exercise, Prehab, Rehab, Physiotherapy, Massage Therapy, Personal TrainingComment

3 Exercises To Improve Posture

Changes to your posture are gradual and will take time. Being diligent and spending a little bit of time everyday improving your muscle imbalances will go a long way for you to hold a better posture.

VideoLaurent PangApril 14, 2019ONIONI, Gym Wellington, Posture, Movement, Mobility, Shoulder, Pain, Back Pain, Rehab, Physiotherapy, Personal Training, Massage Therapy, Training, Exercise, VideoComment

3 Exercises For Squat Mobility

Ankle mobility has gotten a lot of attention in recent times for being an essential component of the squat, and rightly so, but let’s not forget another major joint involved in the squat.

VideoLaurent PangFebruary 17, 2019ONIONI, Gym Wellington, Squat, Squat mobility, Mobility, Rehab, Movement, Move, Hip Flexion, Range of motion, Personal Trainer, Massage Therapist, PhysiotherapyComment

Upper Crossed Syndrome [CASE STUDY]

Upper Crossed Syndrome (or UCS) is a muscle imbalance usually as a result of poor posture, which is common in a sedentary lifestyle.

Case StudiesLaurent PangOctober 9, 2018ONIONI, Gym Wellington, Posture, Upper Crossed Syndrome, Case Study, Physiotherapy, Personal Training, Massage Therapy, Physio, Personal Trainer, Forward Head, Rehab, Prehab, PainComment

Back Pain and Posture [Case Study]

Typically mechanical back pain arises from adopting poor posture for extended periods of time, poorly designed seating, or incorrect bending and lifting technique.

Case StudiesLaurent PangOctober 9, 2018ONIONI, Gym Wellington, Posture, Pain, Back Pain, Back tightness, Lower Back, Case Study, Rehab, Prehab, Personal Trainer, Physiotherapy, Massage TherapyComment

Glute Strength For Back Pain

Here are 3 variations to the typical ‘Hip Thrust’ (or Glute Bridge) we often prescribe to our clients who are recovering from back pain.

VIDEO: How To Pistol

3 Exercises to master the ultimate show of mobility. The Pistol Squat.

VideoLaurent PangJuly 24, 2018ONIVideo, ONI, Gym Wellington, Pistol Squat, Squat, Mobility, Movement, Rehab, Prehab, Physiotherapy, Massage Therapy, Personal Training, CoachComment

VIDEO: Be Like Water

Opening the body to different ranges and types of movement helps to maintain joint mobility and overall function. Remember: if you don’t use it, you’ll lose it.