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.

VideoLaurent PangJuly 31, 2019ONI, Gym Wellington, Exercises, Spine, Movement, Thoracic, Mobility, Rehab, Prehab, Massage TherapyComment

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

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 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.

3 Exercises For Foot Strength

Having stability in the foot means that everything up the chain is set up for stability as well. The feet link your body to the ground and because all of your structures are linked together, any dysfunction at your feet can impact the rest of your body greatly.

Team ONI Tries Tricking

It’s not enough being able to deadlift with a stable core. To be fully functional with our bodies we have to push into the boundaries of what we are capable of.

Team ONI Tries Bouldering

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!

VideoLaurent PangApril 28, 2019ONI LTDONI, Gym Wellington, Bouldering, Rock Climbing, Rehab, Prehab, Mobility, Movement, Move, VideoComment

3 Exercises For Advanced Core Stability

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.

VideoLaurent PangApril 7, 2019ONIONI, Gym Wellington, Exercise, Video, Core, Back pain, Stability, Movement, Mobility, Bird Dog, Abs, Physio, Rehab, Prehab, Personal Training, MassageComment

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

Exercises For Advanced Movement (Lower Body)

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.

VideoLaurent PangMarch 10, 2019ONIONI, Gym Wellington, Exercise, Rehab, Prehab, Physio, Massage, Personal Training, Sports, Video, Tips, Mobility, Movement, Move, Flexibility, Pistol Squat, SquatComment

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

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.