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Ipsilateral Dumbbell Lunges The lunge is a great training exercise to include in a lower body strength program because it requires a combination of upper body stability whilst requiring the individual to load the lower body and maintain balance.  Typically the lunge...

Core Training - The Dish Exercise I was first introduced to this exercise when undertaking a gymnastic training course and have since been further introduced to this through crossfit and calisthenics.  The dish exercise requires one to be lying on their back and then...

The Spiderman Exercise Here we have Osteopath Heath Williams displaying how to perform the spiderman in reverse.   The spiderman moving forward is literally the same arm and leg movements, but moving forward. This is a great exercise for training whole body.  It...

Vary Up Your Chin Up Back Exercise Routine Don't get stuck performing the same types of chin up exercises and get outdoors and vary up your back routine.  Often we will see many people performing the standard chin up with a supinated, neutral or pronated grip.  These...

Find Out More About Acromioclavicular (AC) Joint Injuries The AC joint is the one where the clavicle (collarbone) attaches onto the acromion of the shoulder.  It is the bony point on top of the shoulder that can often been seen and easily felt by most people.  The AC...

Training The Core - The Arch Exercise I was first introduced to the Arch exercise when I attended a handstand workshop and since then it has begun to pop up all over the place with regards to strength and conditioning, especially when one is looking to incorporate...

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....

Get Your Lower Body Warmed Up With The Frog Mobiliser In the video below we have one of Principle Four Osteopathy clients demonstrating the Frog Mobiliser. This is a great way to mobilise the hips in the squat position, look to load and lengthen the quads, hamstrings...

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...

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 so much with...

Why Not Try Some Different Push Up Positions? The push up is a both an exercise and test that I will commonly assess and prescribe for clients in their training program because it develops upper body strength and the ability to brace/hold their trunk in a stable...

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 spine flat...