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

17 Aug Single Leg Back Extension

Single Leg Back Extension In the video below you will see osteopath Heath Williams of Principle Four Osteopathy demonstrating a single leg back extension exercise.  This is a great variation on the traditional back extension exercises (where both legs are locked) as it requires each individual...

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15 Aug Kettlebell Lateral Lunge To Rotational Lunge

Kettlebell Lateral Lunge To Rotational Lunge In the video below you will see osteopath Heath Williams of Principle Four Osteopathy performing a across the body single arm kettlebell lunge to rotational lunge rack hold.  This is a great exercise for warming up the whole body for...

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13 Aug Back Extension with Dumbbell Posterior Fly

Back Extension with Dumbbell Posterior Fly In the video below you will see osteopath Heath Williams of Principle Four Osteopathy demonstrating a back extension (working hamstrings, gluteals and erectors spinae) with a dumbbell posterior fly (working posterior shoulder muscles - rotator cuff, rhomboids and trapezius). https://www.instagram.com/p/BUqEHENl4b2/?taken-by=osteoheathprinciple4osteopathy&hl=en This blog...

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12 Aug Single Arm Pull To Push Cable Switch

Single Arm Pull To Push Cable Switch In the video below you will see osteopath Heath Williams of Principle Four Osteopathy demonstrating a single arm cable pull and then switch to the opposing hand and push whilst standing.  This is a great exercise that integrates both...

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12 Aug Lacrosse Ball Glute Massage

Lacrosse Ball Glute Massage https://www.instagram.com/p/BUkq29oFwCD/?taken-by=osteoheathprinciple4osteopathy&hl=en In the image above you will see osteopath Heath Williams of Principle Four Osteopathy demonstrating a lacrosse ball glute massage.  Simply place the lacrosse ball under your glutes and roll back and forth or hold over a point of tension. This blog post...

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11 Aug Lacrosse Ball Quad Massage

Lacrosse Ball Quad Massage https://www.instagram.com/p/BUjIErEFTIv/?taken-by=osteoheathprinciple4osteopathy&hl=en In the image above you will see osteopath Heath Williams of Principle Four Osteopathy demonstrating lacrosse ball quad massage.  Lie on the lacrosse ball and gently roll back and forth or hold over a point of tension.  The lacrosse ball offers a...

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11 Aug Lacrosse Ball Massaging Your Hands

Lacrosse Ball Massage Your Hands As an osteopath I am using my hands on a daily basis to treat clients and as a result, tension in the muscles of the hands often is a by product of this.  In the image below you will see osteopath...

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07 Aug Foam Rolling The Glutes

Foam Rolling The Glutes https://www.instagram.com/p/BUfVolSFG5j/?taken-by=osteoheathprinciple4osteopathy&hl=en In the image above you will see osteopath Heath Williams of Principle Four Osteopathy demonstrating foam rolling of the glutes. The foam roller is a great tool to use to help reduce tension in the body. Simply sit on the foam roller...

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06 Aug Lacrosse Ball Calf Massage

Lacrosse Ball Calf Massage https://www.instagram.com/p/BUcyHDUlnKp/?taken-by=osteoheathprinciple4osteopathy&hl=en In the image above you will see osteopath Heath Williams of Principle Four Osteopathy demonstrating a lacrosse ball calf massage.  Simply place the lacrosse ball under the calf muscle group and roll back and forth or keep the ball in a place...

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05 Aug Foam Rolling The Adductors

Foam Rolling The Adductors https://www.instagram.com/p/BUaQrLLFWvK/?taken-by=osteoheathprinciple4osteopathy&hl=en In the image above you will see osteopath Heath Williams of Principle Four Osteopathy foam rolling the adductors.  The foam roller is a great tool for this as you can easily place in perpendicular to the thigh and roll back and forth...

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04 Aug Lacrosse Ball Massaging The Upper Back

Lacrosse Ball Massing The Upper Back https://www.instagram.com/p/BUY93vCFWIQ/?taken-by=osteoheathprinciple4osteopathy&hl=en In the image above you will see osteopath Heath Williams of Principle Four Osteopathy using the lacrosse ball to massage the upper back (trap, lev.scap and rhomboids).  Gently hold the head for support and relax over the ball.  Be sure...

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