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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 from my point of view...

Wall supported spine rotation mobility exercise

In the video below you will see osteopath Heath Williams of Principle Four Osteopathy performing a wall supported spine rotation exercise. This exercise is similar to the open book exercise that one would perform on the ground. To perform the exercise, get yourself...

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 in a plank position...

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....

Banded anterior raise with pull apart

The anterior raise with pull apart is one of my favourite upper body banded exercises that I integrate into most of my sessions to get the shoulders and back ready for heavier push and pull patterns. All you need for this exercise is a long powerband (pink, yellow or...

Resistance band home exercises

In the videos below you will see one of Principle Four Osteopathy clients performing a variety of resistance bands (Ironedge band) exercises. The exercises being demonstrated include: Horizontal pull exerciseVertical pull exerciseHorizontal push exerciseVertical push...

135 degree vertical pull

In the video below you will see osteopath Heath Williams of Principle Four Osteopathy demonstrating a 135 degree vertical pull. This sits between the straight in front horizontal row and overhead vertical pull. It is often a transitional position that we look to...

Lower back tolerance tests

At P4O we have many clients who present to the clinic with acute and chronic lower back pain. For both clients we will go through a detailed case history and assessment before prescribing a treatment and management plan. For those individuals who present with more...

Find your ideal sitting and standing desk height

In the videos below osteopath Heath Williams will discuss how you can find your ideal sitting and standing desk heights. For those of you who are looking to purchase a new desk or already have a sit stand desk at home, these videos will provide some insight into how...

ViPR multi plane lunge with reaches

In the video below you will see osteopath Heath Williams of Principle Four Osteopathy performing multi plane lunges - anterior, lateral and rotational whilst performing reaches with the ViPR (same side and opposing sides). This is a great exercise that move and loads...

COVID19 Bodyweight home exercise program

In the videos below you are going to see a range of exercises we have prescribed for a client who is looking to continue training their legs whilst at home without limited equipment. We have incorporated the following: 1. Star excursion balance reach exercise 2....

Freeform Board Push Up Variations

For those of you who have a freeform board at home (or otherwise some simple carpet sliders), check out the exercises posted below by osteopath Heath Williams of Principle Four Osteopathy. Freeform Board push up series 1. Video 1 - moving feet variations 2. Video 2 -...

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