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

12 Dec High Plank Superman

High Plank Superman The high plank superman is a great progression from the kneeling superman as it requires greater stability and control of the trunk through the longer lever greater distance (base of support) between the foot and hand. In the image below you will see osteopath...

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11 Dec Analysing The Bench Press

Analysing The Bench Press I have been carrying out some research of late on the bench press and recently came across the article titled "an in depth analysis of the bench press" that was published in the strength and conditioning journal way back in 1982.  Whilst...

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09 Dec The Pull Up

The Pull Up The pull up is one of my favourite bodyweight exercises as it requires one to master their own body weight and trains a great deal of back muscles that often many of our clients lack strength in.  Recently I read the article titled...

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09 Dec Optimising Your Squat

Optimising Your Squat I was recently reading the article titled "Optimizing Squat Technique" that was published in the strength and conditioning journal in 2007 and thought I would highlight some of the key take home messages as the squat is a great exercise to perform.  From...

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08 Dec New Theraband Office Poster

New Theraband Office Poster Corporate Work Health Australia has just released its new theraband office poster that is suitable for workplaces, osteopathy, physiotherapy, exercise physiology or chiropractic clinics looking to provide clients with a simple easy take home document.                 Note:  The handout is 2 sided with advice...

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08 Dec Squat Progressions

Squat Progressions I was recently reading the article titled "A Teaching Progression For Squatting Exericses" that was published in the strength and conditioning journal in 2011 and thought I would discuss the key messages. The squat is a fundamental movement that we as humans perform everyday...

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08 Dec Weight Plate Squat Progression

Weight Plate Squat Progression In the video below you will see osteopath Heath Williams of Principle Four Osteopathy demonstrating a weight plate squat progression.  You should start by selecting a light weight plate i.e. 10kg and resting it on your head and then holding this out...

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08 Dec Incline Bench Press

Incline Bench Press The incline bench press is a great exercise to perform if you wanting to develop strength and power in the horizontal pushing plane through the upper body.  It will also develop strength and mass through the pectoral, shoulders and tricep muscles when performed...

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07 Dec Chronic Non Specific Low Back Pain And Exercise

Chronic Non Specific Low Back Pain And Exercise I was recently reading the article titled "Chronic Non Specific Low Back Pain and Exercise" that was published in the strength and conditioning journal in 2013 and thought I would summarise the key take home messages.  As osteopaths...

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07 Dec Kneeling Hip Mobiliser

Kneeling Hip Mobiliser In the video below you will see osteopath Heath Williams of Principle Four Osteopathy demonstrating a kneeling hip flexor and adductor mobiliser.  The aim of this is to use movement to take the hip through range from flexion to relative extension and abduction...

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07 Dec A Quick Look At Sciatica

A Quick Look At Sciatica   Sciatica is a condition where the individual typically reports a feeling of shooting pain from the buttock down the leg. Often individuals will report to be suffering from sciatica when they also report to be suffering from a lower back complaint....

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06 Dec Deadlift Variations

Deadlift Variations I was recently reading the article titled "Variations of the Deadlift" that was published in the strength and conditioning journal in 2001 and thought I would summarise the key take home messages.  For those who would like to read the article in full, please...

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06 Dec Push Up To Kick Sit Mobiliser

Push Up To Kick Sit Mobiliser In the video below you will see osteopath Heath Williams demonstrate a push up to kick sit mobiliser.  This exercise can also be progressed to focus more on strength by slowing the movement down and reducing stability or by increasing...

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