In the following videos below you will see one of P4O clients performing a swiss ball isometric hold and a banded good morning. Both of these exercises focus on the posterior chain.

Swiss ball isometric hold – this is an isometric hold of the body in a plank position against gravity. A progression of these exercise could involve a dynamic swiss ball back extension (loading the body through range of motion).

Banded good morning – this exercise involves focusing on the lumbar erector spinae, gluteals and hamstrings and is a hinge variation. The band position over the shoulders requires the individual to load their lower back preferentially compared to other hinge variations such as the RDL or conventional DL due to the position of the load/bar/band. This exercise can be progressed to a bar and external load.

This blog post was written by osteopath Heath Williams of Principle Four Osteopathy. Principle Four Osteopathy is located at Pleasance House, Level 4b 178 Collins St Melbourne City CBD 3000. Book online or call us on 0396709290.

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