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

22 Mar Single Arm TRX Row

Single Arm TRX Row In the video below we see osteopath Heath Williams of Principle Four Osteopathy perform a single arm TRX row.  This is a great exercise to train both the trunk and back.  When performing this exercise you should start in a position that...

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21 Mar Toe Mobiliser

Toe Mobiliser Recently I have been working on increasing my mobility and tolerance to load through the big toes in dorsiflexion due to an injury sustained that resulted in it stiffening up.  In the video below you will see an example of how I am using...

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20 Mar Dip to L Sit Exercise

Dip to L Sit Exercise In the video below you will see osteopath Heath Wiliams demonstrating a dip to L sit which is a great combination drill for training the shoulder girdle and core. https://www.instagram.com/p/BBBpx3tC0sv/?taken-by=osteoheathprinciple4osteopathy This blog post was written by osteopath Heath Williams of Principle Four Osteopathy. Principle...

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19 Mar Hamstring Mobiliser

Hamstring Mobiliser In the video below you will see one of Principle Four Osteopathy clients performing a supported hamstring mobiliser.  This exercise mobility drill is performed by having the client keep their feet flat on the ground, hands out in front to support with bent knees...

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19 Mar Alternating Kettlebell Scissor Press

Alternating Kettlebell Scissor Press In the video below osteopath Heath Williams of Principle Four Osteopathy is demonstrating the alternating kettlebell scissor press.  This is a great exercise for those wanting to develop overhead vertical pressing strength and power whilst maintaining a stable torso in the upright...

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18 Mar Reverse Lunge With Varied Kettlebell Loading Patterns

Reverse Lunge With Varied Kettlebell Loading Patterns In the video below osteopath Heath Williams of Principle Four Osteopathy demonstrates a reverse lunge (to focus on ipsilateral loading of the lower limb) with varied kettlebell loading patterns (to challenge the individual to maintain torso and upper limb...

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17 Mar The Abdominal Curl Exercise

The Abdominal Curl Exercise The video below of osteopath Heath Williams of Principle Four Osteopathy demonstrates a cable abdominal curl. The aim of this exercise is to load (concentrically and eccentrically) the abdominal muscles.  There are a variety of different ways that this exercise can be...

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15 Mar A Frame To Push Up With Translation

A Frame To Push Up With Translation In the video below osteopath Heath Williams of Principle Four Osteopathy demonstrates 3 different movement exercises combined to form one movement flow.  Starting with the A Frame position (modified with bent knee to maintain neutral spine), he moves into...

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15 Mar Prone Shoulder Press

Prone Shoulder Press Osteopath Heath Williams of Principle Four Osteopathy demonstrates how to perform a prone shoulder press.  The reason you might choose to include an exercise like this into your program is to develop your posterior shoulder and back muscles and external rotator shoulder muscles....

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14 Mar Roll Back To Overhead Single Leg Toe Touch

Roll Back To Overhead Single Leg Toe Touch The video below is an example of how one might look to progress the roll back movement if they are looking to progress with some controlled mobility.   In the video below osteopath Heath Williams of Principle Four...

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13 Mar Partial Back Roll

Partial Back Roll In the video below you will see osteopath Heath Williams performing one version of a partial back roll.  In this video he places his hands in the externally rotated position (looks like the letter W) when he rolls back.  There are many ways...

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12 Mar Hip Bridge To Contralateral Overhead Reach

Hip Bridge To Contralateral Overhead Reach In the video below you will see osteopath Heath Williams of Principle Four Osteopathy performing a hip bridge (to work his posterior chain i.e. gluteals and hamstrings) whilst performing a contralateral overhead reach with his arm (to drive movement through...

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12 Mar Split Kneeling Mobility Drill

Split Kneeling Mobility Drill Recently I have been playing around with getting more comfortable in various kneeling or sitting positions.  In the video below you will see osteopath Heath Williams of Principle Four Osteopathy moving from one sitting split kneeling position to the other.  This split...

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11 Mar Wide Stance Trunk Rotation With Reach For Ceiling

Wide Stance Trunk Rotation With Reach For Ceiling In the video below you will see osteopath Heath Williams of Principle Four Osteopathy performing a wide stance (great for stretching the adductors and hasmtrings when the trunk is flexed from the hips) combined with a trunk rotation...

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