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 Aug Swiss Ball Back Extension Exercise

Swiss Ball Back Extension Exercise In the image below you will see one of Principle Four Osteopathy clients performing a swiss ball back extension exercise that looks to train the erector spinae and gluteal muscles.  I especially like the swiss ball as many clients have one...

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28 Aug Plank with Arm and Leg Reaches

Plank with Arm and Leg Reaches In the video below you will see one of Principle Four Osteopathy clients performing a plank with both leg lateral and extension reaches as well as arm reaches forward and laterally.   The plank is traditionally prescribed as a bracing...

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27 Aug Bosu Ball Hip Thruster

Bosu Ball hip Thruster In the image below you will see one of Principle Four Osteopathy clients demonstrating a bosu ball hip thruster which forms part of their weekly exercise program.  The hip thruster is an extension on the hip bridge and adds load to this...

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25 Aug Wall Squat Variations with Anterior Press

Wall Squat Variations with Anterior Press In the two videos below you will see two of Principle Four Osteopathy clients demonstrating a wall squat variation (body weight and swiss ball assisted) with an anterior weight press.  This exercise was prescribed to incorporate squats for the clients...

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24 Aug Conventional and Sumo Deadlift Exercise Prescription

Conventional and Sumo Deadlift Exercise Prescription At Principle Four Osteopathy we are regularly prescription the deadlift and the many variations on this (barbell, kettlebell, elevated deadlift i.e. rackpull or off blocks), trap bar, romanian deadlift and single leg and unilateral versions  These are often prescribed as...

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22 Aug Sledge Hammer Squat and Lunge Exercises

Sledge Hammer Squat and Lunge Exercises The sledge hammer is a great tool to use in your training routine due to weight being placed primarily at one end and therefore you are required to work harder to balance the load as you perform your various exercise...

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21 Aug P4O Attends Introduction To Kettlebells For Rehabilitation Workshop

P4O Attends Introduction To Kettlebells For Rehabilitation Workshop https://www.instagram.com/p/BYAJAPDFEbv/?hl=en&taken-by=osteoheathprinciple4osteopathy Principle Four Osteopathy practitioners Heath Williams, Shaun Coghlan and Tim McNamara recently attended the one day introduction to kettlebells for rehabilitation workshop that was led by osteopath Nick Etfhimiou and S&C coach James Ross at GS Science in...

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21 Aug Landmine Kneeling Press Lunge

Landmine Kneeling Press Lunge In the video below you will see osteopath Heath Williams of Principle Four Osteopathy performing a landmine kneeling press lunge.  This is a great all over body exercise that trains the lower body, core and upper body.  Start in the kneeling position...

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19 Aug Isometrics For Achilles Tendinopathy

Isometrics For Achilles Tendinopathy In the image below you will see an example of gastrocnemius (left image) and soleus (right image) isometric holds for a client who is suffering from achilles tendinopathy. These have been prescribed in the early stage of the acute presentation with several...

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19 Aug Modified Split Squat

Modified Split Squat In the video below you will see osteopath Heath Williams of Principle Four Osteopathy demonstrating a modified squat (split squat).  This exercises places additional load through the loaded front leg and requires strength and mobility through a greater range of the ankle, knee...

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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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