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Integrating upper limb arc movements into your training program
The concept of arc movements was first taught to me by physiotherapist Wayne Rogers who describes there as being an open arc (arm moves away from the midline) and a closed arc (arm moves towards the midline). An arc movement can be performed through a partial range of...
The ultimate upper body band workout
COVID19 has meant that many of us have had to adapt our training due to a change in environment and equipment that is available to us. In the video below I have put together an upper body exercise program that incorporates all upper body movements using just bands. In...
Building strength in the lower phase of push up
In the video below you will see osteopath Heath Williams of Principle Four Osteopathy focusing on building strength in the bottom phase of the push up in the sagittal plane and frontal plane by performing an isometric hold with body rock in the traditional push up and...
Setting up your monitor correctly in your home office
Principle Four Osteopath Heath Williams discusses the main considerations for improving your monitor ergonomics in the video below. He will discuss and demonstrate how to set it in the correct position, at the correct height and distance from you....
Online training for health professionals
https://www.instagram.com/p/B66_PEUAuFG/ We have had 150 + allied health professionals sign up to our 3 hour online workstation course / sign up today for $129 / 3 hours pd for osteo , physio and chiro worldwide / registered with ESSA for EP and Myo with Myo Ass in...
Wrist mobility exercise
If you are looking for some ideas on how to mobilise the wrists, then check out the videos below that osteopath Heath Williams recently published on P4O Instagram account. These are great for the office worker or individual who exercises regularly....
Cable Chest Exercises
Osteopath Heath Williams of Principle Four Osteopathy demonstrates a variety of cable chest exercises in the video below. https://www.instagram.com/p/CAwQ1gljtTL/ Double arm anterior press with split squat variationsVideo 1 - double cable (symmetrical load)Video 2 -...
Integrating bands with your traditional upper body push patterns when you just don’t have enough load available
This blog post is specifically for all those people who are training at home and simply don't have enough load available compared to what they usually use at the gym. Don't get despondent with losing those gains 🙂 when you can integrate bands with your traditional...
Osteopath Heath Williams is now recognised as an Occupational Health osteopath by Osteopathy Australia
Osteopath Heath Williams of Principle Four Osteopathy Osteopathy and Corporate Work Health Australia has recently been recognised by Osteopathy Australia as an occupational health osteopath. Heath has been working for many years in the occupational health space and...
Free Giveaway – Working from home ergonomic poster
Osteopath Heath Williams and Physiotherapist Wade Brennan of Corporate Work Health Australia are giving away for free their "Home office ergonomic workstation poster" This is an educational poster that will assist all of those workers who are currently at home working...
Clubbell shoulder loading strategies with a focus on external rotation
In the video below you will see osteopath Heath Williams of Principle Four Osteopathy performing a prone Y clubbell shoulder raise. The design of the bell (weighted end) requires the shoulders to be working hard to maintain an even club position (parallel to the...
Home office workstation exercises for the upper body
If you are working from home and need some ideas for upper body (shoulder and back) exercises, then make sure you try these out. Upper body home office movement break options / pick 1-2 every 60-90 minutes and perform 1 set 10-20 1. Shrugs2. Overhead band pull apart...