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 Oct Hanging Hip Thrust To Horizontal Row

Hanging Hip Thrust To Horizontal Row In the video below you will see SCU student osteopath Sean Killeen demonstrating a hanging hip thrust to horizontal row.  This is a great exercise to engage both the posterior chain, trunk and the upper body.    For those wishing...

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15 Oct Posterior Cable Fly With Trunk Rotation

Posterior Cable Fly With Trunk Rotation Looking for an exercise that integrates the posterior shoulder girdle/upper limb and the trunk, then try out this single arm posterior cable fly integrated with a step/lunge. https://www.instagram.com/p/BWjIacolJJP/?taken-by=osteoheathprinciple4osteopathy&hl=en This blog post was written by Melbourne osteopath Heath Williams of Principle Four Osteopathy....

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14 Oct Sidelying dumbbell external rotation exercise

Sidelying dumbbell external rotation exercise The sidelying dumbbell external rotation exercise is one of my favourite rotator cuff exercises.  Start by lying on your side and placing a towel or something similar between your elbow and torso.  Make sure you position your shoulder girdle into a...

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12 Oct Push Up Grip Variations

Push Up Grip Variations Next time you are out and about doing a workout that includes push ups, why not try varying your grip in order to challenge the body and build strength in the push pattern across varying hand grips.  Many times we focus on...

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10 Oct Ankle Rehab – Jumping

Ankle Rehab - Jumping In the videos below you will see one of Principle Four Osteopathy clients demonstrating mini jumps from side to side and forward back to start adding to the individuals ability to load and explode through the lower limb.  Jumping, hopping and agility...

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10 Oct Single Arm Kettlebell Reverse Lunge With Hand Switch

Single Arm Kettlebell Reverse Lunge With Hand Switch In the video below you will see osteopath Heath Williams of Principle Four Osteopathy demonstrating a single arm kettlebell reverse lunge with hand switch.  The passing off the kettlebell from one side to the other requires the individual...

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09 Oct Suitcase Deadlift With Hand Switch

Suitcase Deadlift With Hand Switch In the video below you will see osteopath Heath Williams of Principle Four Osteopathy demonstrating a suitcase deadlift (single leg deadlift) with hand switch.  The single arm deadlift requires the individual to stabilise through their torso and look to minimise the...

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08 Oct Band Pull Apart Single Leg Deadlift

Band Pull Apart Single Leg Deadlift In the video below you will see osteopath Heath Williams of Principle Four Osteopathy performing a band pull apart single leg deadlift.  The band pull apart helps to engage tension through the back and add stability to the torso when...

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06 Oct Ankle Rehab – Single Leg Balance Reach Exercises

Ankle Rehab - Single Leg Balance Reach Exercises In the image below you will see one of Principle Four Osteopathy clients demonstrating single leg balance reach exercises (anteriorly, posteriorly, laterally and rotational).  The movement directions are focused in the directions which dont look to place stress...

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05 Oct Band Assisted Hip Flexor Stretching

Band Assisted Hip Flexor Stretching In the video below you will see one of Principle Four Osteopathy clients demonstrating two variations on the band assisted hip flexor stretches.  The band is placed high up around the hip and is used to pull anteriorly when facing the...

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04 Oct Lateral lunge with dumbbell snatch

Lateral lunge with dumbbell snatch In the video below you will see osteopath Heath Williams of Principle Four Osteopathy performing a single arm dumbbell snatch with lateral lunge.  Typically I will incorporate a dumbbell or kettlebell snatch exercise into my training program (I dont have the...

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