Principle Four Osteopathy Blog

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Principle Four Osteopathy Blog

Your Osteopath In The Melbourne City CBD

Ramblings from your osteopath about all things movement, exercise rehabilitation, strength and conditioning and workplace ergonomics.

Written for the general public and allied health professional

01 Jul Keyboard ergonomics

In the video below P4O and CWHA osteopath Heath Williams discusses keyboard ergonomics and all the key things you need to consider when working from home or in the office. https://www.instagram.com/p/B_ia0JojG2j/ This blog post was written by osteopath Heath Williams. At P4O we have an...

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01 Jul Anti rotation trunk exercises

In the following three videos you will see one of P4O clients demonstrating a range of anti-rotation trunk exercises. These include: Pallof press - standing in upright position and pushing band anteriorly and needing to counter the rotation through the trunk.Plank with alternating leg lift...

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30 Jun Slam Ball Combo Circuit

In the video below osteopath Heath Williams of Principle Four Osteopathy will demonstrate a nice little slam ball combo that you can look to perform for reps or time. The other alternative is to take each individual exercise and perform multiple sets of each...

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29 Jun 10 Med Ball/Slam Ball Exercises In Less Than 60 Seconds

Principle Four Osteopathy osteopath Heath Williams is going to demonstrate 10 different exercises in less than 60 seconds. Pick some of these and integrate them into your training program. Exercises included are: Squat low holdAnterior load squatAsymmetric squatSquat and pressHingeAsymmetric hingeSplit squatSingle leg RDLPush...

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27 Jun Open arc exercises

The open arc movement is where the hands move away from the midline in the frontal plane or sagittal plane. A closed arc is described as the arm moving towards the midline (opposite to an open arc). The arc terminology was first described to...

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26 Jun The Push Up Clock

Training at home has meant we have had to get creative to challenge both our minds and bodies with training. This means more creativity and a different training stimulus which the body needs to adapt to. In the video below you will see osteopath...

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24 Jun Look after your wrists when training

Osteopath Heath Williams discusses what you should look out for with your wrists when training in the short video below. https://www.instagram.com/p/B_jBlmuDJ7D/ At P4O we have a special interest in all things movement, exercise prescription, rehab and strength and conditioning. Book online to see us @ www.principlefourosteopathy.com or...

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22 Jun Band resisted dumbbell and bodyweight exercises

In the videos below you will see osteopath Heath Williams of Principle Four Osteopathy demonstrating how you can perform a variety of band resisted exercises. The include: Band + dumbbell resisted bent over posterior flyBand resisted push upBand + dumbbell resisted dumbbell overhead (shoulder) press -...

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21 Jun ViPR Lunge and reach matrix

In the video below you will see osteopath Heath Williams of Principle Four Osteopathy performing a lunge and reach series of exercises. He can be seen lunging in all directions (forwards, to the side and away from the body) with a reach on the...

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20 Jun Shrugs and Face Pulls

The shrugs and face pulls are two exercises that I often don't see many of my weight training clients performing as part of their regular exercise routine and I am not sure why. Both of these exercises are integral to ensuring healthy shoulders...

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17 Jun Mouse ergonomics

In the following video osteopath Heath Williams of Principle Four Osteopathy and Corporate Work Health Australia discusses mouse ergonomics and the key differences between a standard mouse and vertical mouse. https://www.instagram.com/p/B_k-yvxDAJT/ At Principle Four Osteopathy we have a focus on office and home office workstation...

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17 Jun Lower back exercises

In the following videos below you will see one of P4O clients performing a swiss ball isometric hold and a banded good morning. Both of these exercises focus on the posterior chain. Swiss ball isometric hold - this is an isometric hold of the body...

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17 Jun Working from home? If so, get up and move

Osteopath Heath Williams of Principle Four Osteopathy encourages you to get up and move regularly. This can be in the form of structured exercise or snack size bites of exercise regularly throughout the day. Check out the videos below for some simple ideas. https://www.instagram.com/p/B-vyoKsjlLI/ https://www.instagram.com/p/B-yttvYjh6S/ Movement...

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