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Birddog Progression - Increasing Complexity To Your Exercise The birddog exercise is a common exercise seen in many peoples programs that focuses on the individual having to maintain a stable torso/trunk position whilst moving their arms, legs or both.  Typically one...

Trap Bar Bent Over Row In the video below you will see osteopath Heath Williams demonstrating a trap bar bent over row.  This is a variation on the barbell bent over row and involves having a neutral grip (hands by side) compared to the bar sitting forward of ones...

Ba nded Scapular Activation Drill - Get Your Shoulders Ready For Training In the video below you will see osteopath Heath Williams of Principle Four Osteopathy demonstrating a banded multiplane bilateral and ipsilateral exercise routine.  This is a great quick little...

Push Up Exercise & Progressions The push up is probably one of my favourite upper body strength exercises and tests for strength/endurance to bodyweight ratio for horizontal pushing because it requires no equipment and anyone can do it. Some of my favourite push...

4 Point Kneeling / Quadruped Exercise Progressions Exercises in the quadruped 4 point kneeling position are great because they provide the individual with a great deal of support and stability and can be progressed and regressed to suit the demands of all...

Quick Shoulder Assessment In the image below you will see one of Principle Four Osteopathy clients performing a prone dowel stick shoulder assessment drill that aims to assess their overhead reach ability.  This requires the individual to keep their torso and head on...

Modified Handstand Shoulder Tx Spine Mobility In the video below you will see one of Principle Four Osteopathy clients performing a modified handstand shoulder Tx spine mobility drill.  This is actually also a strength based exercise because the individual is required...

Hip and Spine Disassociation Many of the clients who attend Principle Four Osteopathy for the treatment of an injury or advice around exercise prescription often show and demonstrate poor body awareness and movement.  A great example of this is the pelvic tilt. ...

Integrated Shoulder Activation Drill In the video below you will see strength and conditioning coach Michael Crichton of GW performance demonstrating an integrated (movement based) shoulder activation drill that involves lower limb, trunk and upper body movement...

Banded Scapular Activation - Diagonal Plane Recently osteopaths Heath, Cathryn and Tim attended Michael Crichton 1 day course on program design and periodization.  Michael also took us through a range of movement preparation exercises that he commonly prescribes for...

Using The Environment To Modify An Exercise - Ab Roller To Wall In the video below you will see one of Principle Four Osteopathy clients performing an ab roller roll out that has been prescribed to work on controlling the torso (bracing).   The wall has been...