Author Archives: Ellen O Callaghan

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Pilates Do’s & Don’ts: How to feel the difference between moving your pelvis vs your hips -Pilates Adelaide

Hip, Low & Mid Back, PatientsBy Ellen O Callaghan October 7, 2017

Pilates Do’s & Don’ts Part 3: How to move your spine correctly myPhysioSA Pilates Adelaide

Low & Mid Back, PatientsBy Ellen O Callaghan October 6, 2017

Pilates Do’s & Don’ts Part 2: Abdominal activation and maintaining spinal alignment Adelaide

Low & Mid Back, PatientsBy Ellen O Callaghan October 6, 2017

Pilates Do’s & Don’ts Part 1: Even bottom weight with core activation

Low & Mid Back, Low Back Pain, PatientsBy Ellen O Callaghan October 6, 2017

Best stretches for a tight back by my Physio SA Pilates Mount Barker Adelaide

Low & Mid Back, Low Back Pain, Patients, Upper Back PainBy Ellen O Callaghan July 5, 2017

Shoulder exercise series part 3: Advanced rotator cuff shoulder strengthening exercises using elastic band by Mount Barker Adelaide Physiotherapist

Patients, Problems, Shoulder, Shoulder PainBy Ellen O Callaghan April 29, 2017

How can a Physio help your shoulder pain & get you back to doing what you love again by myPhysioSA Adelaide

Patients, Problems, Shoulder, Shoulder PainBy Ellen O Callaghan April 22, 2017

Shoulder rotator cuff strengthening exercises series Part 2 by Ellen Physio Adelaide

Patients, ShoulderBy Ellen O Callaghan February 20, 2017

Shoulder Exercise Series: Shoulder Blade Setting to help shoulder pain by myPhysioSA Adelaide

Patients, ShoulderBy Ellen O Callaghan January 30, 2017

An advanced shoulder blade exercise Ball Walkouts: A myPhysioSA Pilates Series Adelaide

Low & Mid Back, Neck, Patients, ShoulderBy Ellen O Callaghan November 29, 2016

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