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 Jul Functional Movement Exercise Combinations

Functional Movement Exercise Combinations I see the squat, lunge, step, single leg and hip hinge as all being functional movement patterns that we perform on a regular basis and should be incorporated into everyones training program to ensure we build efficiency and variability in our ability...

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20 Jul Light Resistance Hip and Trunk/Shoulder Mobiliser

Light Resistance Hip and Trunk/Shoulder Mobiliser In the image below you will see osteopath Heath Williams of Principle Four Osteopathy performing a very popular hip and trunk/shoulder mobiliser with light resistance (band or tubing) to help reinforce the mobility.  Lightly loading mobility exercises requires the body...

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20 Jul Spinal Rotation with Bottoms Up Kettlebell Hold

Spinal Rotation with Bottoms Up Kettlebell Hold In the image below you will see osteopath Heath Williams performing a bottoms up kettlebell hold (great for training strength/stability hold through the upper limb) with a spinal rotation hold. This is an integrated exercise that is addressing spine...

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17 Jul Hip Flexion Mobility With Frontal Plane Knee Driver

Hip Flexion Mobility With Frontal Plane Knee Driver In the video below you will see osteopath Heath Williams of Principle Four Osteopathy performing a deep hip flexion mobility exercise with frontal plane knee driver.  This is a great way to mobilise the hip.  For those individuals...

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16 Jul Dynamic Ankle Mobility Exercise

Dynamic Ankle Mobility Exercise In the video below you will see osteopath Heath Williams performing a dynamic ankle mobility drill that focuses on addressing dorsiflexion.  The aim is to gently move back and forth whilst keeping the heel on the ground to work to mobilise both...

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14 Jul Are You Progressing Your Core Exercises?

Are You Progressing Your Core Exercises? In the image below you will see one of Principle Four Osteopathy clients demonstrating a plank with arm reach as well as 3 point birddog with knees elevated exercise.   The client had been performing the plank and 4 point...

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13 Jul Hip Hinge Technique Training

Hip Hinge Technique Training In the image below you will see one of Principle Four Osteopathy clients demonstrating two different hip hinge strategies.  In the image on the left (stick along the back and maintaining 3 points of contact - head, back and sacrum), one is...

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11 Jul Single Leg Elevated Hip Bridge

Single Leg Elevated Hip Bridge In the image below you will see one of Principle Four Osteopathy clients performing a single leg elevated hip bridge.  This has been used as a progression from single leg hip bridge performed on the ground as it requires the individual...

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10 Jul The Desk Stander From Up Down Desk

The Desk Stander From Up Down Desk At Principle Four Osteopathy and Corporate Work Health Australia we are big supporters of offering workers the option to vary their work posture between sitting and standing.  This is even more important when ones job is mostly based around...

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10 Jul Split Kneeling Stance Tricep Extension

Split Kneeling Stance Tricep Extension In the video below you will see one of Principle Four Osteopathy clients demonstrating a split kneeling stance (narrow stance and weight biased towards the grounded back knee) dumbbell tricep extension.  Rather than have the individual sit or stand and perform...

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09 Jul Office Theraband Exercise: Tricep Exercise

Office Theraband Exercise:  Tricep Exercise In the image below you will see osteopath Heath Williams of Principle Four Osteopathy and Corporate Work Health Australia demonstrating a standing theraband tricep exercise.  This is a great exercise for those office workers who are standing all day and would...

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