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The dumbbell shoulder burner exercise

If you only have light weights at home and want to really work the shoulders, then try out the following little shoulder combo: 1. Anterior raise 2. Horizontal extension 3. Posterior fly Prescription:1. Light weight 2. Elbows straight3. Moderate to high reps for...

Ground based warm up exercises for the back and shoulder girdle

In the video below you will see osteopath Heath Williams demonstrating the following 2 exercises: Prone banded scap work 1. Band resisted overhead press2. Band resisted horizontal extension (end range) These two exercises are great for training all the muscles around...

Clubbell movements with isometric holds

In the video below you will see osteopath Heath Williams of Principle Four Osteopathy and Corporate Work Health Australia performing a number of clubbell exercise movements integrated with some isometric holds to challenge the upper body. Heath is using 6kg clubbells...

2 Bands, A Bunnings Stick, 1 Guy and a Push Pull Workout

Check out the videos below for your COVID19 Bunnings stick push and pull exercise regime. Osteopath Heath Williams of Principle Four Osteopathy has incorporated the stick with the bands to change up his push and pull exercise routine....

Home Exercise Program 2

Check out the alternative home exercise program we have created for our P4O client. Whilst this program has been developed specifically for our client and their needs, this program incorporates a range of fundamental movement patterns that we would all benefit from...

Single leg hinge and dumbbell row variations

In the series of videos below you will see osteopath Heath Williams demonstrating the following hinge and row variations: Rear support leg (roller) single leg hinge with double arm bent over dumbbell rowDynamic hinge with toe touch (foot on carpet slider) with single...

Spinal tolerance tests

In the video below you will see osteopath Heath Williams undertaking 3 different movements that he uses as part of his broader spinal assessment for clients. These are common movements we perform and in this situation, we are using them to determine if the spine can...

Push Up Workout

The push up is the premier bodyweight exercise for upper body strength (along with the bodyweight row and chin up). In the video below you will see osteopath Heath Williams demonstrating a range of push up variations that one could look to adopt into their regular...

Prescribing trunk stability exercises for LBP

In the videos below you will see one of Principle Four Osteopathy clients performing a range of exercises where we have focused on trunk bracing and integrating this into ground based and a body weight squat with the goal of maintaining trunk stability (limited...

Back and shoulder strength and conditioning exercises

In the videos below you will see one of Principle Four Osteopathy clients performing the following exercises: Prone Ts - posterior shoulder/scapular/back focusProne Ws - posterior shoulder/scapular/back focus with hands in externally rotated position at 90...

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