Our Blog

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 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 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...

At Principle Four Osteopathy we have clients presenting to us for any number of reasons. The typical reasons often relate to one of the following: I am in pain. Help me get out of painI am sick of constantly dealing with niggles and not being able to do what I want to...

- foam roller (stability challenge)- hip extension progressing to hip + shoulder flexion (more to less stability) - focusing on trunk control with limb movement https://www.instagram.com/p/CACFS9JARQj/ Principle Four Osteopathy are located at 178 Collins St Melbourne...

The FreeForm Board is one of those tools that is a must have for any exercise rehab, strength and conditioning or performance centre. It is so versatile and can be used with almost all conventional exercises to challenge ones mobility, stability and control. The board...

P4O client / home program / pick 2-3 exercises each day, 2-3 sets, 10-25 reps with low to mod effort / goal is to integrate tx spine shoulder and back1. Squat with face pull2. Split squat with face pull3. Lateral lunge with low to high open arc across the body4....

Plank to side plank assessment and exercise is one of the strategies we use when reviewing an individual who has been experiencing back pain. This is a progression on the 4 point kneeling position with hip extension or hand raise to further challenge the body. The...

Osteopath Heath Williams covers off on all the variations of single arm pull exercises (hand positions and pull path) in under 60 seconds. Watch this video to see how you can vary up your training program. https://www.instagram.com/p/B-NYLumjzJo/ This blog post was...

The Fat Bar barbell is a thicker than normal barbell and the benefit of using a fat bar is that you are challenged with your grip whilst performing all of the standard barbell exercises. We sourced our fat bar locally from a custom gym equipment designer as we wanted...

In the following three videos you will see one of P4O clients demonstrating a range of anti-rotation trunk exercises. These include: Pallof press - standing in upright position and pushing band anteriorly and needing to counter the rotation through the trunk.Plank...

In the video below osteopath Heath Williams of Principle Four Osteopathy will demonstrate a nice little slam ball combo that you can look to perform for reps or time. The other alternative is to take each individual exercise and perform multiple sets of each (2-5) for...