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 Jan Crawling For Fun And Movement Prep

Crawling For Fun And Movement Prep Crawling is something that we all do in our very first months of life after we have honed the skills of rolling patterns and also being able to control head position when in the prone position.  In the video below...

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30 Jan Hip Mobility

Hip Mobility The video below is of a client from Principle Four Osteopathy demonstrating one of their lower limb mobility drills that they can perform prior to a lower limb training session.  The individual is required to step under the bar and then back which requires...

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28 Jan Upper Limb Mobility Drills

Upper Limb Mobility Drills In the videos below you will see osteopath Heath Williams of Principle Four Osteopathy demonstrating two different upper limb mobility drills that focus on the wrist, elbow and shoulder girdle.  These are great to do on their own to help with improving...

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27 Jan Upper Limb Rotation Mobility Drill

Upper Limb Rotation Mobility Drill The exercise demonstrated below by osteopath Heath Williams of Principle Four Osteopathy is commonly used in the clinical environment with osteopaths and physiotherapists as we strategy to work on upper limb mobility.  For some they might refer to this as a...

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26 Jan Strict Lat Pull Down

Strict Lat Pull Down Many times I will see people performing a Lat Pull Down with what I can only describe as terrible technique.  Yes they might have a super heavy weight on their, but when there is a fair degree of momentum being generated through...

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26 Jan Training The Triceps With Dips

Training The Triceps With Dips Dips are one of those great exercise to train both the triceps, pectorals and anterior shoulder muscles.  In this video below osteopath Heath Williams demonstrates a triceps dip.  When performing these, if you are wanting to focus on more pectoral involvement,...

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25 Jan Explosive Chin Ups

Explosive Chin Ups Recently I have been playing around a little more with regards to developing power through changing the variables (speed and load).  In this video below I have tried to add in a speed component with body weight against gravity to try and create...

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24 Jan Landmine Squat To Press

Landmine Squat To Press I recently came across this exercise whilst on instagram and thought I would try it out.  The exercise was actually harder than it looks and required a lot of anterior trunk work in addition to upper body strength to control the weight...

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23 Jan Regular Technique Assessment Is Paramount

Regular Technique Assessment Is Paramount When it comes to training and strength and conditioning, I take the view point that we are always learning and looking to expand our movement literacy, improve training technique and efficiency and work on our deficient areas.  This can relate to...

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23 Jan Improving Trunk Positioning In The Goblet Squat

Improving Trunk Positioning In The Goblet Squat The goblet squat is one of my favourite exercises to prescribe to clients who are struggling with the squat pattern or for those who will benefit from a more upright trunk position or reduced spinal loading that comes with...

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22 Jan Modifying Your Front Squat For Shoulder Mobility Issues

Modifying Your Front Squat For Shoulder Mobility Issues Many people actually struggle with shoulder and wrist mobility issues when racking the bar in the traditional front squat position.  Rather than throw the exercise away altogether, I will have my clients (myself included) look to modify their...

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21 Jan Banded Hip Hinge Drill

Banded Hip Hinge Drill Sometimes I get a patient that just finds it difficult to learn how to pattern the hip hinge.  As a result of this it is super important to have a number of different strategies to try with clients to help them develop...

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