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

02 Jul Landmine Squat

Landmine Squat In the video below you will see osteopath Heath Williams demonstrating a landmine squat.  This is a great variation on the squat because the individual is required to hold the bar in front and stabilise this as they move through the squat.  It is...

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01 Jul Jefferson Deadlift

Jefferson Deadlift In the video below you will see osteopath Heath Williams of Principle Four Osteopathy testing out the Jefferson Deadlift for the first time.  This involves standing over the bar with one foot either side of the bar and then gripping the bar on the...

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29 Jun Quadruped Position For Movement Training and Rehab

Quadruped Position For Movement Training and Rehab https://www.instagram.com/p/BVyxqi-FUqk/?taken-by=osteoheathprinciple4osteopathy&hl=en The quadruped position (4 points on ground), although the image above shows a progressed version (knees off the ground) is a great position to get clients into and progress from.  The 4 point kneeling position is a position that...

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29 Jun Landmine Pull To Push Exercise

Landmine Pull To Push Exercise In the video below you will see osteopath Heath Williams of Principle Four Osteopathy demonstrating a landmine pull (left arm) to overhead press (right arm).  This is a great all over exercise that trains both pulling and push patterns of the...

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28 Jun Spinal Flexion Stretch For The Office Worker

Spinal Flexion Stretch For The Office Worker In the image below you will see osteopath Heath Williams of Principle Four Osteopathy and Corporate Work Health Australia demonstrating a simple seated spine flexion stretch.  Bend forward slowly and controlled and hold this position for 5-10 seconds. https://www.instagram.com/p/BTKVZKoFaD5/?taken-by=osteoheathprinciple4osteopathy&hl=en This blog...

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27 Jun The Wall Squat

The Wall Squat The wall squat is one of my favourite exercises for helping clients improve both upper limb and trunk positioning as well as opening up through the hips and sitting back into the squat.  Start by facing the wall (distance should be dictated by...

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27 Jun Are Your Hips Helping Your Forward Bend?

Are Your Hips Helping Your Forward Bend? In the image below you will see one of Principle Four Osteopathy clients demonstrating a before and after intervention toe touch.  Not a great deal of time was spent working to lengthen ones hamstrings, instead the focus was on...

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25 Jun Neck Stretch For The Office Worker

Neck Stretch For The Office Worker In the image below you will see osteopath Heath Williams of Principle Four Osteopathy and Corporate Work Health Australia demonstrating a simple neck flexion exercise.  This involves gently placing the hands behind ones head, flexing the neck and applying a...

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24 Jun Asymmetrical Load Strength Training

Asymmetrical Load Strength Training In the video below you will see osteopath Heath Williams of Principle Four Osteopathy demonstrating an asymmetrical load kettlebell overhead press.  The asymmetrical load can be a useful way to vary up ones training and requires the individual to adapt and stabilise...

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23 Jun Groin Stretches

Groin Stretches In the images below osteopath Heath Williams of Principle Four Osteopathy demonstrates a couple of simple groin stretches that can be performed standing and using the chair for stability and support.  Both stretches are easy to perform and should be held for 15-20 seconds....

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22 Jun Occupational injuries and your osteopath

Occupational injuries and your osteopath Musculoskeletal injuries are very common in the workplace, be it an office based injury or manual handling injury.  Common musculoskeletal complaints include lower back pain, neck pain and upper limb injuries.  Risk factors such as awkward postures, sustained or static postures,...

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