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

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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14 Apr Dynamic Frontal Plane Kettlebell Push Up

Dynamic Frontal Plane Kettlebell Push Up In the video below you will see one of Principle Four Osteopathy and Jon Weller Personal Training clients demonstrate a dynamic frontal plane kettlebell push up.  This is a great exercise for those wishing to develop speed and power with...

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13 Apr Bottom Up Kettlebell Squat to Press

Bottom Up Kettlebell Squat To Press The bottom up kettlebell squat to press is a progression on the bottom up kettlebell squat.  The progression involves coming out of the squat position and then pressing the kettlebell overhead which requires strength through the upper limb and stability...

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13 Apr Goodmorning – Grooving The Hip Hinge Pattern

Goodmorning - Grooving The Hip Hinge Pattern The hip hinge in addition to the squat, lunge, step etc is one of those fundamental movement patterns that I think all people should master.  It is also a great movement pattern that allows an individual to progress to...

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13 Apr Narrow Stance Push Up

Narrow Stance Push Up In the video below you will see osteopath Heath Williams of Principle Four Osteopathy performing a narrow stance push up.  He has narrowed both his hand and foot stance to challenge his push up by reducing the base of support.  This could...

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12 Apr Single Arm Bottom Up Kettlebell Squat

Single Arm Bottom Up Kettlebell Squat The single arm bottom up kettlebell squat exercise is great for those individuals wanting to focus on developing strength through their wrist/upper limb, torso and lower body all at once.  A bottom up kettlebell requires one to maintain strength and...

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12 Apr Medicine Ball Exercises

Medicine Ball Exercises The medicine ball is a great tool as it is relatively inexpensive and can be incorporated into any number of different exercises.  I especially like using the medicine ball for training power through whole body movement.  In the videos below you will see...

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12 Apr Hip Mobility Drills

Hip and Spine Mobility Drills Recently I have been playing around a lot more with what could be described as yoga bodyweight exercises.  In the images below you will see a couple of images where I am performing exercises to work on both hip and spine mobility. ...

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12 Apr Hamstring Flexibility and Mobility Drills

Hamstring Flexibility and Mobility Drills When it comes to stretching the hamstring to increase flexibility, there are a myriad of different ways this can be done.  In the videos below osteopath Heath Williams of Principle Four Osteopathy demonstrates two different versions.  These involve a kneeling and...

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