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

14 Oct The High Bridge Exercise

The High Bridge Exercise In the video below you will see one of Principle Four Osteopathy clients performing a high bridge.  The high bridge is a variation on the hip bridge which involves the individual lying on their back with their knees bent and raising the...

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14 Oct Double KB Front Rack Posterior Lunge

Double KB Front Rack Posterior Lunge In the video below you will see osteopath Heath Williams of Principle Four Osteopathy demonstrating kettlebell front rack posterior lunge.  The great thing about a front rack hand hold is that one must keep the torso upright throughout the exercise....

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13 Oct Powerband Hip Abduction Exercise

Powerband Hip Abduction Exercise In the video below you will see osteopath Heath Williams of Principle Four Osteopathy performing a standing powerband hip abduction exercise.  The idea behind this exercise is to focus on engaging the lateral hip muscles (glutes) in the frontal plane. This exercise...

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13 Oct Powerband Hip Flexor Mobility Drill

Powerband Hip Flexor Mobility Drill The powerband is a great tool that can be used as an adjust to your everyday flexibility and mobility drills.  In the image below you will see osteopath Heath Williams of Principle Four Osteopathy using a 41 inch powerband from Ironedge...

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13 Oct The Happy Baby

The Happy Baby This is a pose commonly performed in yoga and also a developmental movement that we will commonly see young babies around 6 months perform.  It is a great drill for getting the individual to open up through the hips. More and more we...

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13 Oct Static Hold Training

Static Hold Training Often we will forget to add in exercises that involve us training static holds.  In this video I demonstrate how to train a static hold with knee tuck positioning.  You can train static holding in almost any exercise i.e. push up, squat etc...

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12 Oct Deficit Kettlebell Deadlift

Deficit Kettlebell Deadlift In the video below you will see osteopath Heath Williams of Principle Four Osteopathy performing a deficit kettlebell deadlift.  A deficit exercise allows one to overload at the bottom phase of the movement.  In this exercise one will require the appropriate movement to...

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12 Oct Kettlebell RDL / Hip Hinge

Kettlebell RDL / Hip Hinge I was first introduced to using the posterior kettlebell hip hinge / RDL as a learning strategy and exercise when I undertook the Functional Movement Screen Level 1 and 2 course several years ago.  The hip hinge is one of those...

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12 Oct The Goodmorning Exercise

The Goodmorning Exercise The goodmorning exercise is one of those exercises that require the individual to be able to hip hinge.  This is the same as the romanian deadlift and deadlift movement patterns.  In the goodmorning exercise the barbell is placed on ones shoulder and the...

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12 Oct What Is Osteitis Pubis?

What Is Osteitis Pubis?   Is an overuse injury affecting the groin.  Typically it occurs in individuals who are very active and participate in sport.  Sports such as AFL and soccer are related to an increased incidence in diagnosis of osteitis pubis. Osteitis pubis can occur when instability...

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11 Oct Single Leg Calf Raise

Single Leg Calf Raise The single leg calf raise is a common exercise prescribed for strengthening the calf muscles.   In the video below you will see osteopath Heath Williams of Principle Four Four Osteopathy demonstrate a single leg calf raise off the box.  Performing the...

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10 Oct Training Considerations Post Hamstring Injury

Training Considerations Post Hamstring Injury I was recently reading the article titled "Training Considerations after Hamstring Injury in Athletes" that was published in the National Strength and Conditioning Journal in 2009 and thought I would take this opportunity to highlight some of the key take home messages from...

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