Principle Four Osteopathy Blog

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Principle Four Osteopathy Blog

Your Osteopath In The Melbourne City CBD

Ramblings from your osteopath about all things movement, exercise rehabilitation, strength and conditioning and workplace ergonomics.

Written for the general public and allied health professional

16 Apr Overhead Instability With The Walking Lunge

Overhead Instability With The Walking Lunge In the video below you will see osteopath Heath Williams using the Yoak Bar with load either side to challenge upper body and torso stability whilst performing a same side forwards lunge.  This adds an additional challenge to ones body...

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15 Apr Static to Dynamic Lateral Trunk Stretch

Static to Dynamic Lateral Trunk Stretch In the image and video below you will see Baseball Player Matt Blackshaw performing a sidelying QL trunk stretch over the swiss ball (static stretch) and then we have progressed this into a dynamic wall supported lateral trunk stretch using...

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14 Apr Overhead Press With Alternating Step Foot Placement

Overhead Press With Alternating Step Foot Placement In the video below you will see osteopath Heath Williams performing a bilateral stance overhead dumbbell press and then perform an alternating step placement whilst maintaining an overhead hold of the load.  This requires the individual to stabilise the...

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13 Apr Multiplane Calf Stretch

Multiplane Calf Stretch In the video below you will Marcus performing a multiplane calf stretch.  The aim is to maintain tension through the back leg and then step side to side in the frontal plane to create a top down movement through the lower limb.  This...

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12 Apr The Wall Plank Exercise

The Wall Plank Exercise In the image below you will see one of Principle Four Osteopathy clients performing a wall plank.  This is a regressed version of the floor plank (due to reduced effort against gravity).  The focus here is on trunk alignment, hands in line...

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11 Apr Training Your Core – A Different Approach

Training Your Core - A Different Approach In the video below you will see osteopath Heath Williams performing a wall supported hinge whilst pushing a med ball in front overhead and then performing a rotatory trunk movement.  This concept was borrowed from Frans Bosch as involves...

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09 Apr McGill Big 3 Exercises – An Osteopaths Perspective

McGill Big 3 Exercises - An Osteopaths Perspective In the image below you will see one of Principle Four Osteopathy clients demonstrating regressed versions of the birddog, plank, side plank and deadbug.  These are all exercises focusing on bracing the spine and working all sides of...

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07 Apr Back Extension Exercise – Early Phase Exercise

Back Extension Exercise - Early Phase Exercise In the image below you will see one of Principle Four Osteopathy clients performing an isometric hold whilst bracing the feet agains the wall and maintaining a stable trunk position. This exercise held as an isometric is a great...

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06 Apr Yoga Strength Bodyweight Exercise

Yoga Strength Bodyweight Exercise In the video below you will see osteopath Heath Williams perform a downward dog to dolphin pose.  This combines two common yoga poses and requires a great deal of strength and mobility through the upper limb.  It also requires a certain level...

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06 Apr Transitioning Push Up – An Osteopaths Perspective

Transitioning Push Up - An Osteopaths Perspective In the video below you will see osteopath Heath Williams performing a transitioning push up with isometric hold at the bottom phase of the push up.  There are several reasons why it useful to alter your exercise movements.  These...

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