Dr. Dani Antonellos

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Sydney, NSW
Dr. Dani Antonellos

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Osteopath. Exercise Rehabilitation. Training Programs. My Training Space App. United Health Education

08/09/2026

Birthday week in Hawaii 🥹🌴 and my first time in the US!

A perfect last minute holiday for two people who haven’t been away for the last 10 years because we love working so much 😋 but it’s always worth doing to open your eyes to new experiences and the beautiful world that we have out there 😍

And turns out so many of you guys have already been to this tropical paradise 🤷🏽‍♀️ better late than never I suppose 🤣 until next time!

Mahalo Hawaii! 🤙🏽❤️

08/09/2026

🌅 ❤️

Always following our My Training Space App programs 😍

So proud of Paul and all of his hard work in his renovation projects 🏠 😍

Will always be happy with 100kg deadlifts as a base 💪🏽

Life’s better with really great friends 😍

My new favourite back piece. The only one in Australia currently 😍 come try it at Paddo Performance Gym

Been an animal lover from a young age 😻 how did I just turn 34?!

🤙🏽

Wish I could deadlift as easy as I can thrust 😋

Level Up With Sharelle & Dani going strong since 2019 🥹 through all seasons of life! ❤️🙏🏽

Walmart 😍

The secret sauce ☀️

Yum

🖤🤍

Art

Japanese food always 😍

08/09/2026

Fave 💙

Podcast recording days 🙏🏽

Beach bums ❤️

Push pull My Training Space App programs

Lost without this guy 💇🏽‍♀️

Window shopping

Sunny morning in Bondi 😍

Paddo

Start them young 💪🏽

Warming up

Delicious nutritious

My face was the same as Luna’s during this game

Melbourne staple 🐟

Affirmations

07/09/2026

Who says you can’t grow your muscles while rehabbing?
Growing muscle and getting stronger is part of the rehab process💪🏽

There’s a misconception that rehab has to mean “boring” exercises, bodyweight movements, bands and not being able to push hard in the gym.

But our version of injury rehab is about building your capacity back up, not just avoiding everything that hurts.

I’ve worked with many injured bodybuilders, and recomp can absolutely be part of the process.

We progressively loaded the movements they could tolerate, while also adding in movement patterns that had been neglected.

This is something I see all the time.

We get really good and really strong at the movements we love, while neglecting the weaker links in the chain. 
Over time, those gaps in strength and capacity can become a problem. 
So rehab doesn’t mean putting your training on hold. 
It means training smarter, addressing what’s missing and progressively getting stronger. 
So yes, you can absolutely grow your glutes while rehabbing and get super strong at the same time 🍑💪🏽

03/09/2026

The Lock Clam, a refined glute activation drill that removes common dysfunctions such as lower back pain and knee pain👇🏼 cues 🔹 Lie with your bottom leg straight. 🔹 Hook your top foot behind your calf. 🔹 Roll your top hip forward. 🔹 Top hand in front for balance. 🔹 Small controlled lift of the top knee.

Why this beats the traditional clam: 🔹 Eliminates hip flexion, reducing TFL dominance. 🔹 Uses gravity to bias external rotation and abduction under load. 🔹 Limits pelvic rotation so you isolate glute med and minimus.

📝 Why glute work matters: Tightness through the front of the hips often reflects underactive glutes. When glutes aren’t doing their job, the body compensates with the hip flexors and lower back during movement, especially during hip extension. This can lead to anterior hip tightness and low back pain. 
Activating the glutes restores proper load-sharing through the pelvis and spine, improving movement quality and reducing pain.

Use this in your warm-up before training, posing for body building or your rehab.

Always honoring Dr. Andrew Lock 🐐
United Health Education | Injury Rehabilitation

13/08/2026

Looking up in a deadlift or Romanian deadlift isn’t automatically “bad technique” and it doesn’t mean you’re putting your spine “out of alignment.”

For some people, looking up can be a really useful cue to help maintain upper-back tension and create more stability through the trunk.

It can also increase the contribution of the spinal erectors, which can help you feel stronger and more stable throughout the lift 💪🏽

13/08/2026

Learn how to move well 💪🏽 In my clinical and personal experience, I have found the best long term solution to pain, dysfunction, performance and strength plateus to always be resistance training and strength based activities.

Theres a time and a place for each, in the right context, but they are often used too regularly when they aren’t needed.

If you’d like more context, just ask me 😊

12/08/2026

The first part in management of Sacroiliac joint problems is formulating a correct diagnosis.

The area over the SIJ is the most common referral point for pretty much everything including lower back from disc injury, facet joint pain and true sacroiliac pain.

Often we find in female athletes that there are times of being more painful, or aggravated, during the menstrual cycle.

In true SIJ problems this can be anticipated.

Programming to avoid single leg work, such as Bulgarian split squats and single leg leg press, and instead programming bilateral movements such as squat variations with even feet can enable you to manage the loading.

The single worst exercise for aggravated SIJ will be loaded Bulgarian split squats. This is due to the torsion of the pelvis in the movement, like wringing out a towel 😣   For some in the right context, this is completely fine to perform. But be mindful that it could be the culprit of your pain.

02/08/2026

External rotation on the adductor machine! 🔥

Sit up tall with your hips pushed into the pad. Bring your feet toward your midline.

Keep the movement slow and controlled.

Just a small movement is needed here

07/07/2023

It can be confusing out there 🫤 Rather getting help from someone based on their title, observe the person and observe their clients 🧐

Find the people out there who practice what they preach and have actual clients rather than lots of followers.

Address

Unit 22 / 13-15 Baker Street
Sydney, NSW
2019

Website

http://www.paddoperformance.com/

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