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!

Stretching or Strengthening for Pain?

Almost everyone at some point feels like they have pain in their muscles that needs to be “stretched out", but is that the most effective method for resolving the pain? Some experts say yes and some experts say no.

BlogLaurent PangJune 30, 2019ONI, Gym Wellington, Rehab, Prehab, Pain, Stretching, Strengthening, Exercise, Research, Anatomy, Blog, ArticleComment

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.

3 Exercises For Adductor Mobility

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.

VideoLaurent PangMarch 31, 2019ONIONI, Gym Wellington, Adductor, Mobility, Hip, Stability, Movement, Flexibility, Stretching, Pain, Rehab, Prehab, Physio, Personal Trainer, MassageComment

3 Exercises For Sciatica

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.

VideoLaurent PangMarch 26, 2019ONIONI, Gym Wellington, Rehab, Prehab, Physio, Personal Trainer, Sciatica, Pain, Back Pain, Exercise, Movement, MobilityComment

3 Exercises For Hip Stability

If you find that your knees are falling inwards or that your hips are hiked on one side during exercise (e.g running or squatting), it usually means there is a weakness or lack of coordination in your hips stabilisers, like the gluteal muscles.

VideoLaurent PangMarch 3, 2019ONI, Video, Exercise, Hip, Stability, Massage, Personal Training, Physio, Gluteus Medius, Glutes, Rehab, Prehab, Pain, Knee injury, KneeComment

Upper Crossed Syndrome [Case Study - Alec]

Upper Crossed Syndrome is a muscle imbalance usually as a result of poor posture, which is common in a sedentary lifestyle. Here’s what Alec Morrison did to help fix it over 6 weeks.

Longevity with Carsten Waterworth

Join us as we learn about Carsten’s journey through recovering from a car crash as well as movement, manual therapy, and longevity.

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.

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.

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.