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

07 Nov Wall Assisted Static Lunge Exercise Progressions

Wall Assisted Static Lunge Exercise Progressions In the video below you will see one of Principle Four Osteopathy clients demonstrating a bilateral hands on wall static lunge.  The wall was used in the prescription of this exercise as the goal was to add a static lunge...

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06 Nov Bilateral Kettlebell Suitcase Romanian Deadlift

Bilateral Kettlebell Suitcase Romanian Deadlift In the video below you will see osteopath Heath Williams of Principle Four Osteopathy performing a bilateral kettlebell suitcase romanian deadlift.  This is similar movement pattern and hand hold to that of a trap bar romanian deadlift, but requires the individual...

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05 Nov Improving My Squat Depth

Improving My Squat Depth Recently I have been focusing on increasing my squat depth with load and this has involved undertaking a couple of strategies (incorporating conventional back squat, front squat and box squats into the program).  In the image below you will see one of...

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04 Nov Ladder Agility Drill – Ankle Rehab

Ladder Agility Drill - Ankle Rehab In the video below you will see osteopath Heath Williams of Principle Four Osteopathy performing a agility ladder drill that was prescribed for ankle rehab program. The drill requires the individual to step from one ladder step to the next...

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03 Nov FMS Motor Control – Upper Limb Movement Screening

FMS Motor Control - Upper Limb Movement Screening https://www.instagram.com/p/BWv08BZFm1x/?hl=en&taken-by=osteoheathprinciple4osteopathy Recently Principle Four Osteopathy acquired the FMS motor control kit that can be used with the FMS kit to implement into ones assessment of both upper and lower limb reaches. In the images below you will see a...

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01 Nov Rope Hanging Leg Raises – Combining Core Work and Grip Training

Rope Hanging Leg Raises - Combining Core Work and Grip Training https://www.instagram.com/p/BWrkh61FH_x/?hl=en&taken-by=osteoheathprinciple4osteopathy In the video above you will see osteopath Heath Williams of Principle Four Osteopathy demonstrate a hanging leg raise from the ropes.  Hanging from the ropes is an added challenge due to the increased effort...

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31 Oct Single Arm Cable Pull To Push Exercise

Single Arm Cable Pull To Push Exercise In the video below you will see one of Principle Four Osteopathy clients performing a low load fast single arm cable pull to push (switch from one hand to the other) exercise.  This is a great exercise that integrates...

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30 Oct Heavy Load Calf Raises

Heavy Load Calf Raises The calf muscles (gastroc and soleus) are two muscles that can be trained under heavy loads i.e. > bodyweight with standing straight leg calf raises and bent knee calf raises.   We are also seeing more and more from the likes of...

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26 Oct Ankle Rehab Ladder Agility Drills

Ankle Rehab Ladder Agility Drills In the videos below you will see one of Principle Four Osteopathy clients demonstrating some ladder agility drills (forwards and sideways fast feet movement) that requires the individual to coordinate their movement through the ladder quickly which challenges their balance and...

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24 Oct FMS Motor Control Upper Limb Reach Tests

FMS Motor Control Upper Limb Reach Tests In the images below you will see osteopath Heath Willimas using the FMS motor control test kit to test out his anterior and lateral reach.  This is a great kit for those wishing to assess their reach distance from...

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23 Oct Agility Ladder Drill

Agility Ladder Drill In the video below you will seen an example of a ladder drill that has been prescribed as part of the rehab program from an ankle sprain.  The drill involves stepping into the ladder and pushing out with the outside leg before moving...

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22 Oct Back Squat Exercise and Improving Your Depth

Back Squat Exercise and Improving Your Depth In the image below you will see osteopath Heath Williams demonstrating a back squat to a box of varying heights.  The box has been used as an external cue and give him something to aim for when descending so...

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