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.

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.

Back Pain In Youth

The research revealed that physical work and long-lasting sedentary position were the main situations in which back pain occurred.

BlogLaurent PangSeptember 24, 2018ONIBack Pain, Youth, Back tightness, Stiffness, Tension, posture, Movement, Sedentary, Pain, Prevention, InjuryComment

Best Way To Lose Fat?

Fatloss can get complicated. There are so many options out there when losing weight and so there are so many conflicting opinions about which is the best exercise style.

BlogLaurent PangSeptember 13, 2018ONIFatloss, Weightloss, Tone, Cardio, HIIT, High Intensity, Losing Fat, Working out, Training, Gym Wellington, Personal TrainerComment

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

Winged Scapula and Shoulder Pain [Case Study]

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".

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.