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.

3 Exercises For Overhead Mobility

If the muscles that are responsible for shoulder movement aren’t functioning properly, something else will in it’s place. These exercises will help mobilise and strengthen your shoulder muscles so that you can move into overhead positions, both safely and with efficiency.

3 Exercises to Open Your Hips

Your hips don’t lie. When you repeat this seated sedentary pattern for this long, the structures in your hips become weaker and less mobile. Here’s what you can do.

Team ONI Tries Pole

This time we tried Pole with coach Mish (who is an amazing Pole Athlete). The fundamentals of movement and position carry over of course, but the specifics were so interesting to see, analyse, and learn as coaches and movement enthusiasts.

Video, BlogLaurent PangNovember 12, 2018ONI, Movement, Mobility, Pole, Pole Dance, Dance, Michelle Go, Personal Training, Massage Therapy, Physio, Learning, Gym Wellington, Gym, Fitness, Training, EmpowerComment

3 Exercises for Thoracic Mobility

If your thoracic spine (mid-back) is stiff, then compensations can happen in other areas like your lower back or neck. These exercises will help unlock your spine and give you more control over it's movements.

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.

Steve Adams Visits ONI

Steven Adams visits ONI in Wellington

Blog, VideoLaurent PangSeptember 11, 2018ONISteve Adams, ONI, Gym Wellington, Posture, Movement, Mobility, Rehab, Prehab, NBA, Basketball, Training, Personal Training, Physio, Massage TherapyComment

HOW TO FIX KNEE PAIN [VIDEO]

Rehab and future proof your knees with these 3 simple exercises.

VideoLaurent PangAugust 2, 2018ONI, Video, Rehab, Prehab, Knee, Pain, Knee injury, Move, Movement, Mobility, Physio, Personal Trainer, PostureComment

VIDEO: Stiff at work? TRY THIS.

A minute every hour can make a big difference to your back and shoulder tension! Give these a go and let us know how you feel.

VIDEO: Flat Feet? We've got you.

VideoLaurent PangJuly 24, 2018Video, ONI, Gym Wellington, Flat Foot, Flat Feet, Foot arch, Plantar Fascia, Ankle Mobility, Physio, Rehab, Prehab, Personal Training, Massage Therapy

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: 3 Exercises For Back Tightness

How to cure your back tightness or stiffness at the office.

VIDEO: How To Deadlift

4 cues to pick things up and put them down.

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.