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

30 Nov Shoulder Stability Training Through Pertubation

Shoulder Stability Training Through Pertubation In the video below you will see osteopath Heath Williams of Principle Four Osteopathy demonstrating a power band (short lever) circular swing through varying shoulder ranges of movement.  The idea here is to maintain a stiff arm so that the shoulder...

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27 Nov Kettlebell Shoulder Mobiliser – Great Rehab Application

Kettlebell Shoulder Mobiliser - Great Rehab Application https://www.instagram.com/p/BYAmOZWlQbU/?hl=en&taken-by=osteoheathprinciple4osteopathy In the video below you will see osteopath Ben McChesney of Balance Osteopathy (South Melbourne) demonstrating a kettlebell shoulder mobiliser.  This is a great mobility exercise for those looking to encourage greater shoulder flexion and extension.  Holding the kettlebell...

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27 Nov Split Kneeling Stance Face Pull Exercise

Split Kneeling Stance Face Pull Exercise https://www.instagram.com/p/BX9Df6tl2k0/?hl=en&taken-by=osteoheathprinciple4osteopathy In the video below you will see osteopath Heath Williams of Principle Four Osteopathy performing a split kneeling stance face pull exercise.  This is a slight variation on the traditional standing cable face pull.  The face pull exercise itself is...

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26 Nov Jumping, Hopping and Bounding Rehab Exercises

Jumping, Hopping and Bounding Rehab Exercises Jumping, hopping and bounding exercises are usually part of ones lower limb mid to later rehab program and I will usually prescribe these for the following reasons: Develop single leg power i.e. ability to load and generate force as well...

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25 Nov High Box Single Leg Step Up

High Box Single Leg Step Up https://www.instagram.com/p/BXzyWislEDk/?hl=en&taken-by=osteoheathprinciple4osteopathy The single leg step up is a great exercise for those wishing to build single leg strength.  Like many other exercises i.e. lunge, squat etc, the single leg step up can be modified to address a particular goal relating to...

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24 Nov Cable Shrugs For Upper Trap Training

Cable Shrugs For Upper Trap Training In the video below you will see osteopath Heath Williams of Principle Four Osteopathy demonstrating a standing cable shrug exercise.  This a great variation on the shrug because one can change the angle of the arm i.e. 30 degrees abducted...

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23 Nov Static Seated Bodyweight Cable Row

Static Seated Bodyweight Cable Row In the video below you will see osteopath Heath Williams of Principle Four Osteopathy demonstrating a static bodyweight cable row.  This is a variation on the traditional horizontal row that is often prescribed to train the muscles of the back i.e....

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22 Nov High to Low Reverse Cable Pull

High to Low Reverse Cable Pull In the video below you will see osteopath Heath Williams of Principle Four Osteopathy demonstrating a high to low reverse cable pull.  The reverse pull or fly is a great exercise for training the muscles of the back and shoulder...

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21 Nov Single Leg RDL Kettlebell Row

Single Leg RDL Kettlebell Row https://www.instagram.com/p/BXje0MiFtJG/?hl=en&taken-by=osteoheathprinciple4osteopathy In the video above you will see osteopath Heath Williams demonstrate a single leg RDL (romanian deadlift) with kettelbell row.  This exercise challenges one single leg and torso stability whilst requiring a horizontal pulling movement.  You will certainly feel as though...

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20 Nov Deadbug Exercise Variations

Deadbug Exercise Variations In the image below you will see one of Principle Four Osteopathy clients demonstrating a modified deadbug.  The deadbug is an exercise that involves the individual lying on the ground on their back with knees bent (feet on the floor) or with legs...

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18 Nov Trap Bar Deadlift Technique Review

Trap Bar Deadlift Technique Review In the image below you will see personal trainer Michael Grogan demonstrating a trap bar deadlift with two slightly different set up positions.  The left image demonstrates a more hip dominant focus i.e. less knee bend, butt back, shoulders forward of...

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17 Nov Single Arm Kettlebell Mountain Climber

Single Arm Kettlebell Mountain Climber In the video below you will see osteopath Heath Williams of Principle Four Osteopathy demonstrating a single arm kettlebell mountain climber.  The main reason this exercise has been modified from the traditional mountain climber is that Heath is training around a...

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16 Nov Kettlebell Single Arm Exercise Complex

Kettlebell Single Arm Exercise Complex In the video below you will see osteopath Heath Williams of Principle Four Osteopathy demonstrating a single arm kettlebell burpee to clean to squat press.  The reason he is demonstrating a single arm version is to work around a sore right...

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15 Nov Seated to Standing Upright Cable Row

Seated to Standing Upright Cable Row In the video below you will see osteopath Heath Williams of Principle Four Osteopathy demonstrate a seated cable row to standing cable row.  This is a variation on the static seated cable row or standing cable row.   This exercise...

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