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

21 Oct Floor Press Exercise With Exercise Pad Modification

Floor Press Exercise With Exercise Pad Modification In the video below you will see one of Principle Four Osteopathy clients performing a floor press (partial range bench press) with an exercise pad placed under their elbow.  This modification was made because the bar would hit their...

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20 Oct Supine Band Pull Apart Exercise

Supine Band Pull Apart Exercise In the video below you will see one of Principle Four Osteopathy clients performing a supine band pull apart exercise to work on the posterior shoulder girdle muscles.  This position was selected for a number of reasons; 1.  The ground increases...

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18 Oct Medicine Ball Wall Throw

Medicine Ball Wall Throw In the video below you will see one of Principle Four Osteopathy clients performing a step and single arm medicine ball throw.  This is a great way to integrate the lower body, core and upper body all at once.  The medicine ball...

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17 Oct Sidelying Abductor (gluteal) Exercises

Sidelying Abductor (gluteal) Exercises In the image below you will see one of Principle Four Osteopathy clients demonstrating a short lever hip abductor exercise (clam shell) and long lever hip abductor exercise.  Both are great exercises for those wishing to build on their lateral hip strength...

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17 Oct Isometric Adductor Hold

Isometric Adductor Hold In the image below you will see one of Principle Four Osteopathy clients demonstrating a isometric adductor hold.  This is a great way to assess ones adductor strength in an isometric fashion as well as improve ones strength.  Place the top leg on...

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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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