With the current situation being how it is, more and more people are experiencing lower back discomfort due to lack of movement while working from home.
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Decrease neck tension and improve posture with ONI Massage Therapist Kirill Volkov as he teaches you how to self massage with yoga blocks.
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While it is important to have strength, the truth is we don’t spend the majority of our time in a perfect deadlift or squat position. We’re humans and as such, our daily lives can involve rounded backs, twisting, and other movements that aren’t often trained in the gym setting.
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It was nice to see our general upper body and core strength carry over into this climbing sport, but the hands and forearms were definitely feeling pumped!
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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.
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Functional movement involves many planes of movement and multiple joints moving simultaneously throughout. The core must be able to stabilise the spine during these movements in order to transfer forces effectively and to protect you from injury and pain.
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Flexibility and mobility in the adductor (inner thigh) muscles are essential for sports like martial arts or dancing, where open hips are necessary to performing skills like kicking.
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The most common cause of Sciatica is compression of the sciatic nerve by a herniated disc. The most obvious symptoms for sciatica is pain in the lower back, buttocks, knee, and leg.
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Being able to hip hinge means that you can bend from the hips while keeping a neutral spine. This is especially important if you want to engage safely in exercises like a deadlift, which requires a good level of hamstring mobility and strength.
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The physical world is 3 dimensional and so is our movement. It’s not just in sporting situations, but even daily activity like putting on clothes require the use of rotation, flexion/extension, and abduction/adduction of limbs, occurring simultaneously or at least in quick succession.
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To move is to live. According to biology, movement is a basic characteristic of life. Everything that lives, moves. So why don’t we put more emphasis into how we do it?
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The more dorsiflexion you have, the closer you can get your hips towards your base of support (your foot) in a squat or pistol squat.
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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.
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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.
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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.
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Here are 3 variations to the typical ‘Hip Thrust’ (or Glute Bridge) we often prescribe to our clients who are recovering from back pain.
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The research revealed that physical work and long-lasting sedentary position were the main situations in which back pain occurred.
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Steven Adams visits ONI in Wellington
Read More![Winged Scapula and Shoulder Pain [Case Study]](https://images.squarespace-cdn.com/content/v1/592944cb86e6c0040d3c3d27/1535957142018-KAC2TEHM8M226OJJSGWO/Guy+copy.png)
Our case study presented with a winged scapula on his right side along with pain on the same side. The pain has been described as "achy" along the front of the shoulder deltoid area, "generally uncomfortable", and "crunchy".
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