Our Blog

Shoulder Surgery Prehab and Rehab Strategies

Shoulder Surgery Prehab and Rehab Strategies In the images and videos below you will see some shoulder surgery prehab and rehab strategies for two different clients at P4o.  Please note, the current exercise strategies have been progressed accordingly are are suited...

Lunge Matrix With Thoracic Spine Mobility Focus

Lunge Matrix With Thoracic Spine Mobility Focus In the video below you will see osteopath Heath Williams of Principle Four Osteopathy perform an anterior lunge, posterior lunge, lateral lunge and rotational lunge combined with thoracic spine reach for the sky with non...

Shoulder Mobility and Strength Strategies

Shoulder Mobility and Strength Strategies In the videos below you will gain some insight into one how we have approached building mobility and strength for one of our clients who has been dealing with a frozen shoulder (not freezing phase).  Please note that we have...

Lower Body & Trunk Training With A Focus On Speed/Power

Lower Body & Trunk Training With A Focus On Speed/Power Ever since i attended a Frans Bosch seminar several years ago, I have been playing around with the concepts or unilateral loading, pertubation, speed/power with some of my exercise regimes.  This has brought...

Freemotion cable chop + press hold

Freemotion cable chop + press hold In the video below you will see osteopath Heath Williams performing a low to high cable chop with anterior press (pallof press).  In each of the chop and lift movements you will see that each movement is slightly different and...

Single Leg Training Strategies

Single Leg Training Strategies In the videos below you will see osteopath Heath Williams of Principle Four Osteopathy performing a number of single leg training exercises that incorporate a lunge, hinge and single leg balance with the use of some external load.  This...

Double – Single Arm Kettlebell Swings

Double - Single Arm Kettlebell Swings In the video below you will see osteopath Heath Williams of Principle Four Osteopathy performing double hand kettlebell swing and then transitioning to single arm kettlebell swing.  Essentially the focus is on hip hinge (posterior...

Patellar Tendon Strength & Conditioning Approach

Patellar Tendon Strength & Conditioning Approach This blog posts follows on from my previous hip and trunk prehab / movement prep article posted.  You will see our approach to building local strength approaches with more global, combining a mix of anterior knee...

Hip and Trunk Prehab / Movement Prep Exercises

Hip and Trunk Prehab / Movement Prep Exercises In the videos below you will see one of Principle Four Osteopathy clients performing a number of trunk and lower body exercises as part of their movement prep and strengthening of the hip and lower body.  This client in...

Start 2019 Strong

Start 2019 Strong https://www.instagram.com/p/BruWFtRheoi/ This article was written by osteopath Heath Williams of Principle Four Osteopathy.  Principle Four Osteopathy is one of Melbourne City CBD leading osteopathy clinics. We are located on Level 4 of 178 Collins...

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