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The Front Squat In the video below we see osteopath Heath Williams of Principle Four Osteopathy demonstrating a front squat. In this video you will see that he has crossed his arms across his AC joints and is resting the bar across his shoulders.  The main reason this...

Dynamic Hip Mobiliser If you are looking for a more active approach to mobilising your hips, then be sure to try out the mobility exercises in the videos below.  Osteopath Heath Williams of Principle Four Osteopathy has provided 3 different hip mobility drills that...

The Trap Bar Deadlift The Trap Bar Deadlift is probably one of my favourite go to exercises when I am wanting to introduce some lower body work into the body.  The Trap Bar is often either a diamond shape bar or rectangle shape bar with handles or no handles.  It...

Are You Restricted Through Your Thoracic Spine? At Principle Four Osteopathy we currently see a wide variety of clients attend the clinic. These clients range from the desk worker who spends 8-10 hours of the day sitting working at a desk, through to the avid runner,...

Power Band Shoulder Stretches The powerband has been largely popularised for stretching by USA physiotherapist Kelly Starrett who has written several popular books, is a crossfit coach and web blogger. Check out his Mobility Wod blog here. Below are some examples of...

Achilles Pain and Treatment Achilles pain is usually associated with a tendinitis or more recently known as tendinopathy injury.  Achilles tendinopathy injuries are usually overuse injuries.  The condition usually presents as a achilles mid portion or insertional...

Are You Using Micro Pause and Workpace Break? A Micro pause is a short break in work.  Typically this could mean a 10 second pause from the use of the mouse or from typing.  It is suggested that workers take a micro pause every 5 minutes.  For workers who are...

Do You Have Enough Ankle Range Of Motion? Often when I am assessing my clients with walking and when performing a range of exercises such as the lunge and squat, one of the key areas that I am looking to assess is ankle mobility, especially with closed chain...

P4O Kettlebell Workshop With S&C Coach James Ross On Friday 22nd May we had the pleasure of having James Ross present a 3 hour theory and practical workshop on Kettlebell lifts.   Intro To the GS Snatch https://www.youtube.com/watch?v=fawfAtEeYUo  ...

A Birds Eye View Of The Desk Set Up When it comes to setting up your desk with the computer and desk accessories, it is important to assess what tasks you will be performing most frequently and need to access.  Typically we will educate our workers to place the most...

Using A Monitor And Laptop Screen At Work Many workers are now required to perform work tasks on the go and therefore often have a laptop as mobile computer.  This is often used at home or for travel related work.  As a result of this, workers will often take their...

                    Osteopath Heath Williams Now Certified In Gray Institute 3D Maps Movement Analysis and Performance System Osteopath Heath Williams has just completed the Gray Institute 3D maps movement analysis and...