Our Blog
Double Landmine Push and Pull Exercises
In the video below you will see osteopath Heath Williams of Principle Four Osteopathy performing a double landmine bent over row and an alternating step with overhead press (135 degree angle approximately). The double landmine is a great tool as there are so many...
Hip Focused Exercises
In the videos and images below you are going to see one of Principle Four Osteopathy clients demonstrating a number of different hip focused exercises. These include: Isometric hip adduction with swiss ballSeated hip abduction with resistance band (micro band from...
Workstation ergonomics and wellbeing training
Principle Four Osteopathy and Corporate Work Health Australia osteopaths deliver a wide range of lunch time workshops for many of Melbourne City CBD corporate businesses. Workshops range from our sit safe worsktation desk set up training through to stretch and...
Grip strength training with the Saxon Bar
The Saxon bar is a 3 inch thick rectangle bar that has been designed for grip strength training. The grip is often one of those underrated areas to train and whilst it is inherently involved in all lifts, often there is lack of specific training. The Saxon bar is one...
Lateral lunge with single arm low to high open arc
In the video below osteopath Heath Williams of Principle Four Osteopathy is demonstrating a lateral lunge starting from a narrow stance with a single arm dumbbell open arc from low to high point. This is a great exercise for training the body in the frontal plane and...
Single leg RDL with toe touch
The single leg RDL with toe touch is one of my go to exercise variations for those who I am wanting to incorporate single leg loading through the posterior chain and the individual is challenged in their balance or ability to perform a sound single leg RDL with only...
Split squat with alternating slam ball open arc
In the video below you will see osteopath Heath Williams performing a split squat with an alternating slam ball open arc. This is a great exercise that integrates the whole body (lower body, trunk and upper body). One is also required to maintain stability through the...
TRX assisted mobility exercises
P4O client @burt328 lower body mobility - we are integrating the TRX at present to add stability so that movement can be explored more freely #mobility #trx #warmup #osteo #osteopathy #principlefourosteopathy @trxtraining @trxvideos In these videos we incorporate the...
Upper Body Back Workout
Check out one of the workouts that osteopath Heath Williams of P4O recently undertook. the primary focus of this workout was on the back and shoulders with a heavy emphasis on pull movements. 1. Full range lateral raise2. Bent over fly3. Face pull4. Straight arm pull...
Online manual handling training for the office worker
If your business has workers currently undertaking manual tasks as part of their day to day job, it is your duty to ensure a safe work place and part of this means educating them on best practice manual handling. Corporate Work Health Australia have launched an online...
Barbell Loading Assessment
Barbell loading with pelvic tilt - one of @backfitpro tests for assessment of pelvis/trunk. We took this CrossFit athlete through a full assessment to identify why they may be experiencing lbp with training https://www.instagram.com/p/B_6SLeJg0wB/ Book online to see...
4 Point Hip Extension Assessment
4 point with hip extension and/or arm flexion / we use this ground based assessment to review how the hip and spine work together / this test is one of many we conduct when reviewing clients with low back pain @backfitpro #lumbarassessment #hipassessment...