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

10 Apr Kneeling and Standing Adductor Groin Stretch

Kneeling and Standing Adductor Groin Stretch In the images below you will see osteopath Heath Williams of Principle Four Osteopathy demonstrating a number of different adductor groin stretch drills that can be performed if you are looking to work on improving your mobility and flexibility.  For...

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09 Apr Squat Mobility Drills

Squat Mobility Drills For those that are looking to improve mobility through their hips, knees and ankles/feet, then look no further than some of the drills demonstrated below by osteopath Heath Williams of Principle Four Osteopathy.  Many of these ideas have been borrowed from the likes...

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09 Apr Gluteal Stretch

Gluteal Stretch In the image below you will see one of osteopath Heath Williams favourite gluteal stretches.  It involves the individual placing one leg crossed in front of them on the ground and then sitting back as far as one can comfortably.  This is a great...

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08 Apr Plank Core Exercise With Multiplane Leg Driver

Plank Core Exercise With Multiplane Leg Driver The plank is probably one of the most commonly prescribed bracing exercises for core/trunk stability and involves the individual maintaining a stable/stiff torso hold against gravity.  In the video below you will see osteopath Heath William of Principle Four...

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08 Apr Kneeling Hip Flexor Stretch

Kneeling Hip Flexor Stretch The kneeling hip flexor stretch is one of my favourite go to stretches for the hip flexor as most people who try it find that it is really effective.  Start in the kneeling position and ensure that your grounded knee sits directly...

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07 Apr Bilateral Kettlebell Press With Varied Kneeling Stances

Bilateral Kettlebell Press With Varied Kneeling Stances The kettlebell press is probably one of my favourites for building upper body vertical pressing strength.  Typically most people will perform a vertical pressing movement from a standing or seated position.  At Principle Four Osteopathy we try to build...

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07 Apr Medicine Ball Rotational Wall Throws

Medicine Ball Rotational Wall Throws In the video below you will see osteopath Heath Williams of Principle Four Osteopathy performing a medicine ball wall throw that involves switching from one side to the next after each throw. This could be seen as a progression from the...

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07 Apr Foot and Ankle Static Hold Sitting Postures

Foot and Ankle Static Hold Sitting Postures When it comes sitting and resting on the ground I see many people struggle with finding a comfortable position that is often due to a lack of mobility through their lower limbs.  As a result, some of these postures...

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07 Apr Single Side Hip Adductor Mobility Drill

Single Side Hip Adductor Mobility Drill One of my favourite adductor (groin) stretch or mobility drills is the single side hip mobility drill that is shown in the images below.  The individual starts on the ground on their hands and knees and then places one leg...

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07 Apr Frog Hip Mobility Drill

Frog Hip Mobility Drill I first came across this exercise when I was watching Charlie Weingroff DVD Lateralisations and Progressions and have since incorporated this exercise mobility drill into my lower limb movement preparation phase to help open up through the hips.  In the images below...

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06 Apr Tri Plane Shoulder Mobility Drill

Tri Plane Shoulder Mobility Drill In the video below, osteopath Heath Williams of Principle Four Osteopathy demonstrates a modified shoulder mobility drill that has been borrowed from the idea of the kettlebell halo exercises which typically involves one holding the kettlebell and moving it around ones...

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06 Apr Posterior Hip Capsule Stretch

Posterior Hip Stretch Often the posterior hip capsule and structures in this region tighten up as a result of day to day activities and work tasks.  In the images below osteopath Heath Williams of Principle Four Osteopathy demonstrates one of his favourite posterior hip stretches.               To perform...

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