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Lower Limb Rehab and Strength and Conditioning Strategies at P4O

Lower Limb Rehab and Strength and Conditioning Strategies at P4O At Principle Four Osteopathy we see clients who are either recovering from an array of lower limb injuries (rehab) or looking to develop their function/capacity and performance.  Below are just a few...

T Spine and Shoulder Mobility Exercises

T Spine and Shoulder Mobility Exercises At Principle Four Osteopathy we commonly see clients presenting with complaints relating to their thoracic spine and shoulder girdle.  Below are some examples of mobility, stability and strength drills prescribed for clients and...

Managing Your Forearm Overuse Injury – Rehab Program Example

Managing Your Forearm Overuse Injury - Rehab Program Example In the image below you will see our bigger program for a client who is dealing with a chronic medial forearm tendon complaint.  In this exercise we include some isometric holds and as well as some active...

Exercise Rehab / Strength and Conditioning Consults

Exercise Rehab / Strength and Conditioning Consults At Principle Four Osteopathy we regularly see clients for the treatment of acute and chronic musculoskeletal complaints.  Many of these clients come initially for an assessment and diagnosis with an expectation of...

Dumbbell Split Squat to RDL

Dumbbell Split Squat to RDL If you are looking for an exercise to absolutely blitz your legs, then give the dumbbell split squat to rdl exercise a go. It hits all muscles of the lower body....

Building Your Grip Strength

Building Your Grip Strength https://www.instagram.com/p/BnSjwDrlT_8/?hl=en&taken-by=osteoheathprinciple4osteopathy When it comes to strength training, one of the most common areas missed with regards to a focus point (yet the grip is required for almost all...

Workplace Stretching Programs

Workplace Stretching Programs Have you ever thought about training up some key workers (site champions) within your workplace to lead the way and run a workplace stretching program?  Below is a sneak peak of a program that has recently been undertaken and developed by...

Lower Limb Strengthing Program To Compliment Running

Lower Limb Strengthening Program To Compliment Running In the images and videos below you will see one of Principle Four Osteopathy recent home exercise programs that was prescribed to compliment their current running the program.  This program has been developed to...

Shoulder Exercise Strategies

Shoulder Exercise Strategies When it comes to the shoulder musculoskeletal complaints, assuming the individuals shoulder is able to be moved without aggravating or placing it at at further unnecessary risk of extending the injury, I will assess their current...

Pelvic Tilts For Spinal Mobility

Pelvic Tilts For Spinal Mobility In the image below you will see osteopath Heath Williams of Principle Four Osteopathy demonstrating a standing pelvic tilt exercise (the aim is to tilt the pelvis back and forth in a slow and controlled manner).  This is a great...

Upper Trap / Levator Scap Stretch

Upper Trap / Levator Scap Stretch In the image below you will see osteopath Heath Williams demonstrating an upper trap / levator scap stretch. These muscles attach from the scapular (shoulder blade) to the spine (neck and upper back).  The office worker often finds...

Back and Shoulder Exercise Ideas

Back and Shoulder Exercise Ideas In the videos below you will see osteopath Heath Williams demonstrating a number of back and shoulder exercises that take conventional movements and integrate them into different positions and movements.  You will see a face pull...

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