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

18 Aug Seated Trunk Rotation Assessment

Seated Trunk Rotation Assessment Below are some videos of osteopath Heath Williams of Principle Four Osteopathy demonstrating two simple seated rotational assessment strategies that can be used to objectively measure the range of motion available with spinal rotation. Seated Dowel Stick Rotation Assessment https://instagram.com/p/6Lfr8GC0qI/?taken-by=osteoheathprinciple4osteopathy Have the individual place the...

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17 Aug Find Out More About Rotator Cuff Injuries

Rotator Cuff Injuries   The rotator cuff group is made up of four muscles (subscapularis, infraspinatus, supraspinatus and teres minor). These muscles play an important role with upper limb and shoulder function and an injury to the rotator cuff muscles typically results in an individual finding it...

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11 Aug Shoulder Mobilisers

Shoulder Mobilisers There are many ways to mobilise the shoulders, however one of my favourites is with the use of a stick.  It doesn't have to be any specific stick, just one that is approximately the length of a broom. The reason I enjoy using the stick...

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11 Aug Squat Mobility Drill

Squat Mobility Drill Below is a video of a recent squat mobility drill that I have started incorporating into my warm up and cool down phases on leg day.  The drill has the individual standing up against the wall and sliding down the wall maintaining the...

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10 Aug Lateral Lunge To Carioca

Lateral Lunge To Carioca The lateral lunge to carioca is one of my favourite frontal plane exercises as you are required to work the entire lower body and this requires a combination of both mobility and stability. Lateral Lunge The lateral lunge is a great exercise in its...

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08 Aug Safety Squat Bar Squat

Safety Squat Bar Squat In the video below we see osteopath Heath Williams of Principle Four Osteopathy perform a safety squat bar back squat. This is a great speciality bar to use for those who have limited shoulder range of motion and or shoulder injuries, yet...

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05 Aug Safety Bar Goodmorning

Safety Bar Goodmorning The safety squat bar is a great barbell speciality bar because it allows the individual to hold the bar safely in front.  This is especially good for those individuals with limited shoulder range of motion, shoulder injuries or for those looking to vary...

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04 Aug Stretching Your Hamstring Muscles

Stretching Your Hamstring Muscles Stretching your hamstrings can be performed many different ways, ranging from supported on the ground by lying on your back or sitting to standing upright or moving dynamically. Below are some examples of how one might go about stretching their hamstrings.    When...

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04 Aug Dynamic Shoulder Stretch

Dynamic Shoulder Stretch This blog post follows on from the recent static shoulder stretch.  In this article we take a look at how you can progress the static shoulder stretch by adding movement.  You can introduce movement slowly to exercise to help build flexibility/mobility through range...

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04 Aug Get More Stretch Out Of Your Hip Flexors

Get More Stretch Out Of Your Hip Flexors https://instagram.com/p/0Blp8qi0oT/?taken-by=osteoheathprinciple4osteopathy This is probably one of my favourite hip flexor stretches.  From a muscle standpoint, this is a great exercise to stretch both the quadriceps and ilipsoas out. Tips To Performing This Stretch Ensure you have something to kneel to reduce...

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