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Reducing Stress In The Workplace – Identifying Workplace Hazards

Reducing Stress In The Workplace - Identifying Workplace Hazards As a health professional who regularly works with clients in the clinical setting for the treatment of musculoskeletal disorders (neck, back, shoulder, lower back pain) as well as one that visits...

Kneeling and Standing Adductor Groin Stretch

Kneeling and Standing Adductor Groin Stretch In the images below you will see osteopath Heath Williams of Principle Four Osteopathy demonstrating a number of different adductor groin stretch drills that can be performed if you are looking to work on improving your...

Hamstring Stretch – Mobility & Flexibility Drills

Hamstring Stretch - Mobility & Flexibility Drills Osteopath Heath Williams of Principle Four Osteopathy has put together a number of his favourite hamstring mobility drills that can be performed for those looking to improve mobility through the hamstrings.  For...

Reducing Workplace Sitting And Its Benefits

Reducing Workplace Sitting And Its Benefits I was recently reading the report "Reducing prolonged sitting in the workplace" that was published by VicHealth in 2012 and thought I would highlight some of the key messages delivered in the report as prolonged sitting is...

Squat Mobility Drills

Squat Mobility Drills For those that are looking to improve mobility through their hips, knees and ankles/feet, then look no further than some of the drills demonstrated below by osteopath Heath Williams of Principle Four Osteopathy.  Many of these ideas have been...

Gluteal Stretch

Gluteal Stretch In the image below you will see one of osteopath Heath Williams favourite gluteal stretches.  It involves the individual placing one leg crossed in front of them on the ground and then sitting back as far as one can comfortably.  This is a great...

Plank Core Exercise With Multiplane Leg Driver

Plank Core Exercise With Multiplane Leg Driver The plank is probably one of the most commonly prescribed bracing exercises for core/trunk stability and involves the individual maintaining a stable/stiff torso hold against gravity.  In the video below you will see...

Kneeling Hip Flexor Stretch

Kneeling Hip Flexor Stretch The kneeling hip flexor stretch is one of my favourite go to stretches for the hip flexor as most people who try it find that it is really effective.  Start in the kneeling position and ensure that your grounded knee sits directly...

Bilateral Kettlebell Press With Varied Kneeling Stances

Bilateral Kettlebell Press With Varied Kneeling Stances The kettlebell press is probably one of my favourites for building upper body vertical pressing strength.  Typically most people will perform a vertical pressing movement from a standing or seated position.  At...

Medicine Ball Rotational Wall Throws

Medicine Ball Rotational Wall Throws In the video below you will see osteopath Heath Williams of Principle Four Osteopathy performing a medicine ball wall throw that involves switching from one side to the next after each throw. This could be seen as a progression...

Foot and Ankle Static Hold Sitting Postures

Foot and Ankle Static Hold Sitting Postures When it comes sitting and resting on the ground I see many people struggle with finding a comfortable position that is often due to a lack of mobility through their lower limbs.  As a result, some of these postures that we...

Single Side Hip Adductor Mobility Drill

Single Side Hip Adductor Mobility Drill One of my favourite adductor (groin) stretch or mobility drills is the single side hip mobility drill that is shown in the images below.  The individual starts on the ground on their hands and knees and then places one leg out...

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