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

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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22 Mar The Barbell Floor Press

The Barbell Floor Press The barbell floor press is a great accessory lift for training the chest or an alternative for those individuals who find that they aggravate the shoulders when performing a chest press that requires greater range of motion and loading through the shoulder...

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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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