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 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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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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