The Chiro Studio

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Charlestown, NSW
The Chiro Studio

Welcome to The Chiro Studio in Charlestown, Newcastle! Discover expert treatment and dedicated service to enhance your health!

Run by Dr. Andrew Ullo with 15+ years of experience, offering personalized chiropractic care with advanced techniques.

15/12/2025

Your feet control your squat 🦶
Tripod foot = stronger, more stable, better knee tracking.
Heel = more glutes
Forefoot = more quads
Check your feet before blaming your knees 👣

09/12/2025

Not all lunges hit the same muscles 👇
• Short stride → more knee bend → quad dominant
• Long stride → more hip bend → glute/hamstring dominant
• Forward lunge → deceleration = quads
• Reverse lunge → hip drop back = glutes
Choose the variation that matches your goal, injury history, or what feels strongest for you 💪

01/12/2025

Standing Single-Leg Hamstring Stretch (Loaded Variation)

A great way to open up the hamstrings even more than the previous stretch.
Using a kettlebell or dumbbells helps you stay balanced and deepen the stretch without rounding your back.

Great before training, after training, or as part of your mobility work 🔥

26/11/2025

Standing single-leg hamstring stretch 🦵
Small changes in your standing leg position change which part of the hamstring you feel — because the hamstrings are made up of three different muscles.
Keep your back straight and hinge from the hips to get the most out of it.

17/11/2025

Hip Airplanes = next-level hip control. 🛩️
A single-leg hinge + hip rotation drill that forces your glutes, rotators, and core to steer, not just push. Great for balance, injury prevention and strength.

👉 Try 3–5 controlled reps per side. Use support if you need it. Focus on rotating open → closed with a stable torso and brace through your core.

Use this in your warm-up, prehab, or strength days.

13/11/2025

Acute injury? Here’s what to do ⤵️

R.I.C.E.R
✅ Rest
✅ Ice
✅ Compression
✅ Elevation
✅ Referral

P.O.L.I.C.E (modern approach)
✅ Protection
✅ Optimal Loading — not total rest
✅ Ice
✅ Compression
✅ Elevation

The goal isn’t to stop moving — it’s to move smart.
Protect → control swelling → load gradually → return stronger 💪

Save this for your next sprain or strain 👇

10/11/2025

Hip stability drill you should be doing 👇

The kneeling hip lock trains:
✅ Hip stability
✅ Glute activation
✅ Pelvic control
✅ Balance + coordination
✅ Great prep for running, squatting, sprinting, cutting & change of direction

Reps: 5–8 each side, slow tempo
Quality > quantity 💪

Movement isn’t just strength — it’s control.

Save & tag someone who needs stronger hips 🦵👇

03/11/2025

Sore or tight after training?
Here’s the rule 👇

🟢 Dull ache = move
🔴 Sharp pain = modify load

Move through soreness.
Adjust through pain.

Movement heals — at the right dose.

29/10/2025

Unlock your hips & spine from the saddle 🧘‍♂️
A simple flow to improve hip mobility, spinal control, and overall movement quality — all from one position.

✅ Improves hip and thoracic mobility
✅ Builds control through end range
✅ Great pre-training or recovery flow

🎥 Save this for your next mobility session.

27/10/2025

Just nod and smile, just nod and smile 😬

20/10/2025

Forget crunches — do McGill’s Big 3 for real core strength & spine stability 💪

Developed by spine researcher Dr. Stuart McGill, these 3 movements build endurance and control through your core — protecting your back and improving performance in everything from lifting to running.

✅ Curl-Up
✅ Side Plank
✅ Bird-Dog

Perfect for anyone dealing with back pain or wanting to bulletproof their spine.

🎥 Save this one for your next core session! #

16/10/2025

Tight hamstrings or a stiff low back? 🐘
Try the Elephant Walk Stretch — a simple, active mobility drill to free up tension through your hamstrings and lower back.

✅ Great before or after training
✅ Keeps your hips and spine moving well
✅ Ideal for anyone who sits a lot

💡 Tip: Go slow, keep your legs long, and reach for gentle stretch — not pain.

Address

47 Arnold Street
Charlestown, NSW
2290

Website

http://thechirostudio.au/

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