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

20 Apr Calf Raises – Building Strength

Calf Raises - Building Strength In the videos below you will see one of Principle Four Osteopathy clients performing a barbell and single leg bent knee calf raise.  This exercise was prescribed as part of the treatment for rehabilitation of an achilles tendinopathy complaint.  Loading the...

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20 Apr Barbell Calf Raises

Barbell Calf Raises The barbell calf raise is a great exercise to perform if you are unable to gain access to a more isolated calf machine.  From my perspective this exercise also teaches control and requires the individual to be able to statically hold weight and...

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19 Apr Mobility Drill For The Elbow

Mobility Drill For The Elbow In the video below you will see one of Principle Four Osteopathy clients perform a lightly loaded mobility drill that focuses on rotation through the elbow joint.  This drill was initially started without loading and focused on the individual rotating through...

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19 Apr Parallette Dip To L Sit With Leg Abduction

Parallette Dip To L Sit With Leg Abduction If you are looking for an all over full body workout, then look no further than the parallette dip to L with leg abduction. This exercise requires a combination of upper body, core/trunk and lower limb strength. https://www.instagram.com/p/BCY07Dei0g1/?taken-by=osteoheathprinciple4osteopathy This blog...

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18 Apr Chin Up With Vertical Legs

Chin Up With Vertical Legs If you are looking to change up your pull up (chin up) routine, then look no further than trying a pull up (supinated grip) with the legs vertical. This requires the individual to maintain tension throughout their core throughout the duration...

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17 Apr Using Your Environment When Exercising

Using Your Environment When Exercising When it comes to using your environment to adapt and challenge your training program (be it for progressing/regressing an exercise or helping you to correct a pattern dysfunction), there are many different ways this can be used.  In the image below...

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17 Apr Hamstring Bent Knee Stretch With Trunk Rotation

Hamstring Bent Knee Stretch With Trunk Rotation In the image below osteopath Heath Williams of Principle Four Osteopathy demonstrates a standing bent knee hamstring stretch with trunk rotation.  The bent knee hamstring stretch with an anterior pelvic tilt is a great way to stretch the hamstrings. ...

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17 Apr Arrow Push Up With Scorpion Leg Movement

Arrow Push Up With Scorpion Leg Movement In the video below you will see osteopath Heath Williams of Principle Four Osteopathy performing an arrow push up (focusing on loading one shoulder girdle whilst aiming to maintain a straight opposing arm with minimal loading) whilst also moving...

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16 Apr Advancing The Side Plank

Advancing The Side Plank The side plank is a commonly prescribed exercise that focuses on static bracing through the lateral chain.  The side plank is probably one of the most common exercises prescribed when it comes to bracing exercises (in addition with the plank hold).  In...

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15 Apr Kettlebell Training And Strength

Kettlebell Training And Strength I was recently reading the article titled "The role of kettlebells in strength and conditioning: A review of the literature" that was published in the strength and conditioning journal in 2014 and thought I would highlight some of the key take home...

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15 Apr Modified Side Bridge – Lateral Chain Exercise

Modified Side Bridge - Lateral Chain Exercise When it comes to training the lateral chain using a side bridge, there are many different variations that can be adopted.  In the video below you will see osteopath Heath Williams of Principle Four Osteopathy demonstrating a lateral side...

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