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Split squat with alternating slam ball open arc

In the video below you will see osteopath Heath Williams performing a split squat with an alternating slam ball open arc. This is a great exercise that integrates the whole body (lower body, trunk and upper body). One is also required to maintain stability through the...

TRX assisted mobility exercises

P4O client @burt328 lower body mobility - we are integrating the TRX at present to add stability so that movement can be explored more freely #mobility #trx #warmup #osteo #osteopathy #principlefourosteopathy @trxtraining @trxvideos In these videos we incorporate the...

Upper Body Back Workout

Check out one of the workouts that osteopath Heath Williams of P4O recently undertook. the primary focus of this workout was on the back and shoulders with a heavy emphasis on pull movements. 1. Full range lateral raise2. Bent over fly3. Face pull4. Straight arm pull...

Online manual handling training for the office worker

If your business has workers currently undertaking manual tasks as part of their day to day job, it is your duty to ensure a safe work place and part of this means educating them on best practice manual handling. Corporate Work Health Australia have launched an online...

Barbell Loading Assessment

Barbell loading with pelvic tilt - one of @backfitpro tests for assessment of pelvis/trunk. We took this CrossFit athlete through a full assessment to identify why they may be experiencing lbp with training https://www.instagram.com/p/B_6SLeJg0wB/ Book online to see...

4 Point Hip Extension Assessment

4 point with hip extension and/or arm flexion / we use this ground based assessment to review how the hip and spine work together / this test is one of many we conduct when reviewing clients with low back pain @backfitpro #lumbarassessment #hipassessment...

Customising your training program

At Principle Four Osteopathy we have clients presenting to us for any number of reasons. The typical reasons often relate to one of the following: I am in pain. Help me get out of painI am sick of constantly dealing with niggles and not being able to do what I want to...

Mouse ergonomics

https://www.instagram.com/p/B_f5J8yDre5/ Have an issue with your home office workstation ergonomics? Touch base via email @ info@principle4.com. Principle Four Osteopathy is located at 178 Collins st Melbourne City CBD 3000. Book online @...

Birddog Exercise Progressions

- foam roller (stability challenge)- hip extension progressing to hip + shoulder flexion (more to less stability) - focusing on trunk control with limb movement https://www.instagram.com/p/CACFS9JARQj/ Principle Four Osteopathy are located at 178 Collins St Melbourne...

FreeForm Board Mountain Climber

The FreeForm Board is one of those tools that is a must have for any exercise rehab, strength and conditioning or performance centre. It is so versatile and can be used with almost all conventional exercises to challenge ones mobility, stability and control. The board...

Home Exercise Program Example

P4O client / home program / pick 2-3 exercises each day, 2-3 sets, 10-25 reps with low to mod effort / goal is to integrate tx spine shoulder and back1. Squat with face pull2. Split squat with face pull3. Lateral lunge with low to high open arc across the body4....

Plank to side plank assessment and exercise prescription

Plank to side plank assessment and exercise is one of the strategies we use when reviewing an individual who has been experiencing back pain. This is a progression on the 4 point kneeling position with hip extension or hand raise to further challenge the body. The...

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