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

04 Apr Playing Around With Some Mobility Drills

Playing Around With Some Mobility Drills In the videos below you will see osteopath Heath Williams of Principle Four Osteopathy demonstrating some mobility drills that he has been recently playing around with.  His aim was to try and incorporate movement through multiple regions of the body,...

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03 Apr Banded Hip Mobility

Banded Hip Mobility I was first introduced to banded hip mobility through Kelly Starrett Supple Leopard Book and also when I started training at Elite Sports Performance.  Over the last couple of years this has become even more popular with almost every gym, crossfit studio and...

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03 Apr Archer Push Up With Hold

Archer Push Up With Hold In the video below you will see osteopath Heath Williams of Principle Four Osteopathy performing an archers push up (moving ones bodyweight to one side whilst aiming to maintain a straight opposite arm) and at the bottom of this archer push...

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02 Apr Banded Glute Activation Drills

Banded Glute Activation Drills When it comes to using bands as part of your movement prep or rehab/prehab for glute work, look no further than how the micro/mini and larger 41 inch bands can be used in the photos below.  Osteopath Heath Williams has shown a...

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02 Apr Dumbbell Push Up to Pull and Push

Dumbbell Push Up to Pull and Push In the video below you will see osteopath Heath Williams demonstrating a dumbbell push up to single arm pull and push.  This is a great exercise to perform because it combines trunk bracing, bilateral pushing in the horizontal plane,...

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02 Apr Tall Sitting Single Arm Kettlebell Press

Tall Sitting Single Arm Kettlebell Press In the video below osteopath Heath Williams of Principle Four Osteopathy demonstrates a tall sitting single arm kettlebell press.  This exercise requires one to be able to maintain an upright seated posture and eliminates any drive from the legs.  There...

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02 Apr Dynamic Blackburn Exercise

Dynamic Blackburn Exercise In the video below you will see an example of the dynamic blackburn exercise which is a great exercise for getting the shoulder girdle prepared for training.  This was recently demonstrated and taught by strength and conditioning coach Daniel Di Pasqua at The...

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01 Apr Kettlebell Roll Back To Multidirectional Reach

Kettlebell Roll Back To Multidirectional Reach In the video below you will see osteopath Heath Williams of Principle Four Osteopathy perform a kettlebell roll back to multidirectional reach.  Heath is using the kettlebell as an external load and reaching in multiple directions to train the core....

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01 Apr Bottom Up Kettlebell Bench Press

Bottom Up Kettlebell Bench Press If you are looking for an exercise to work on challenging proprioception, balance and control through range of motion in the chest press department, then look no further than the bottom up kettlebell press.  This is a great exercise because it...

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30 Mar Multi Plane Lunge Exercises

Multi Plane Lunge Exercises 9 times out of 10 I will see people performing a sagittal plane lunge (anterior or posterior) whilst never having considered adding in lunge movement patterns in other planes of movement.  I am a massive fan of prescribing the lunge in my...

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29 Mar Are You Warming Up Before Your Training?

Are You Warming Up Before Your Training? Before you start your main training session it is important to get the body warmed up and ready to train.  In the video below osteopath Heath Williams demonstrates one of the exercises that he commonly performs prior to training...

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28 Mar Bent Over Alternating Kettlebell Scissor Row

Bent Over Alternating Kettlebell Scissor Row In the video below osteopath Heath Williams of Principle Four Osteopathy demonstrates a bent over alternating scissor row.  This is a great exercise for those wanting work on maintaining a stable torso position (resisting the rotational momentum that the scissor...

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25 Mar Kettlebell Spiderman Push Up

Kettlebell Spiderman Push Up The exercise below has been inspired by strength movement coach Steve Maxwell and I have adapted his one hand kettlebell moving push up to a bilateral kettlebell moving push up.  In the video below you will see osteopath Heath Williams of Principle...

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23 Mar Kettlebell Alternating Press

Kettlebell Alternating Press The kettlebell press is a great exercise for building vertical pressing strength and power.  The great thing about the kettlebell is that you it allows you to press from a neutral position in front compared to the barbell which places your arm in...

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