The Chiro Studio

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.

03/03/2026

Standing clams > floor clams 🧠🔥

If you want glute strength that actually transfers to running, cutting, lifting or field sport — train it standing.

This variation challenges:
✔️ Glute med stability
✔️ Pelvic control
✔️ Single-leg balance
✔️ Hip external rotation strength

Don’t rush it. Control the band back in.
Quality > reps.

Save this for your next lower body session.

24/02/2026

Do you get elbow pain?
Golfer’s elbow, tennis elbow, gym elbow… whatever you call it — it usually comes down to load tolerance.

Here are a few simple drills to build stronger, more resilient elbows 👇

✔️ Banded supination & pronation negatives
✔️ KB opener/closers
✔️ Dowel wrist roller
✔️ Weight plate twist variations

Control the lowering phase.
Own the rotation.
Build capacity — don’t just stretch it.

Save this for later & add 2–3 of these into your upper body days.

19/02/2026

Standing Hip CARs 🔁
A progression from our previous version — now challenging balance, control, and hip stability under load (your bodyweight).
Less support. More demand.
Slow and controlled always wins.

17/02/2026

Hip flexor plank 🔥
More than just a plank.
Challenges hip flexor strength, pelvic control, and trunk stability.
Great for athletes who need strength in end-range positions.

3 individuals. Same drill. Very different challenges.

11/02/2026

Hip CARs
Control your hips through their full range.
Great for mobility, joint health, and building ownership at end range.

Slow reps. No shortcuts.
Your hips will thank you later.

09/02/2026

What I do….according to ChatGPT

Play along at home and ask ChatGPT to create a caricature of you based on everything it knows about you and your job.

27/01/2026

Loaded pigeon 🧘‍♂️
A great way to build strength and control through hip external rotation — not just stretch it.
Load changes the game!!!

05/01/2026

The broomstick challenge 🧹
Looks easy.
Exposes mobility.
Mid & lower back, hips, and shoulders tell the story.
Often more comfortable for women due to mobility differences.
How would you go?

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.

Address

47 Arnold Street
Charlestown, NSW
2290

Telephone

+61413925004

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