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

15 Dec Squat and Deadlift Variations + More

Squat and Deadlift Variations + More I was recently on the hunt for some articles on the squat and deadlift and came across this great article written by Strength and Conditioning Coach Martyn Girvan who currently works at Elite Sports Performance in Spotswood. Now I am not...

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15 Dec A Review of Ultimate Athleticism by Max Shank

A Review of Ultimate Athleticism by Max Shank 2015 has been a year of learning more about movement, stability and learning to master some fundamental bodyweight movements for myself.  After many years of traditional body building exercises and recently powerlifting, I thought I would look to...

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15 Dec The Renegade Row

The Renegade Row This is one of my favourite exercises for training both trunk stability/anti rotation and the back.  Start in the push up position and fully lock out at the elbows and maintain a neutral spine. Row one arm up towards the torso whilst maintain...

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14 Dec What Is Pelvic Instability?

What Is Pelvic Instability?   Pelvic instability is commonly seen in pregnant and post partum women. Often it is difficult to know who is likely to suffer from pelvic instability until the woman progresses in their pregnancy. Common signs and symptoms can include aches and pains around...

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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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