Our Blog
Resistance band home exercises
In the videos below you will see one of Principle Four Osteopathy clients performing a variety of resistance bands (Ironedge band) exercises. The exercises being demonstrated include: Horizontal pull exerciseVertical pull exerciseHorizontal push exerciseVertical push...
135 degree vertical pull
In the video below you will see osteopath Heath Williams of Principle Four Osteopathy demonstrating a 135 degree vertical pull. This sits between the straight in front horizontal row and overhead vertical pull. It is often a transitional position that we look to...
Lower back tolerance tests
At P4O we have many clients who present to the clinic with acute and chronic lower back pain. For both clients we will go through a detailed case history and assessment before prescribing a treatment and management plan. For those individuals who present with more...
Find your ideal sitting and standing desk height
In the videos below osteopath Heath Williams will discuss how you can find your ideal sitting and standing desk heights. For those of you who are looking to purchase a new desk or already have a sit stand desk at home, these videos will provide some insight into how...
ViPR multi plane lunge with reaches
In the video below you will see osteopath Heath Williams of Principle Four Osteopathy performing multi plane lunges - anterior, lateral and rotational whilst performing reaches with the ViPR (same side and opposing sides). This is a great exercise that move and loads...
COVID19 Bodyweight home exercise program
In the videos below you are going to see a range of exercises we have prescribed for a client who is looking to continue training their legs whilst at home without limited equipment. We have incorporated the following: 1. Star excursion balance reach exercise 2....
Freeform Board Push Up Variations
For those of you who have a freeform board at home (or otherwise some simple carpet sliders), check out the exercises posted below by osteopath Heath Williams of Principle Four Osteopathy. Freeform Board push up series 1. Video 1 - moving feet variations 2. Video 2 -...
Integrating upper limb arc movements into your training program
The concept of arc movements was first taught to me by physiotherapist Wayne Rogers who describes there as being an open arc (arm moves away from the midline) and a closed arc (arm moves towards the midline). An arc movement can be performed through a partial range of...
The ultimate upper body band workout
COVID19 has meant that many of us have had to adapt our training due to a change in environment and equipment that is available to us. In the video below I have put together an upper body exercise program that incorporates all upper body movements using just bands. In...
Building strength in the lower phase of push up
In the video below you will see osteopath Heath Williams of Principle Four Osteopathy focusing on building strength in the bottom phase of the push up in the sagittal plane and frontal plane by performing an isometric hold with body rock in the traditional push up and...
Setting up your monitor correctly in your home office
Principle Four Osteopath Heath Williams discusses the main considerations for improving your monitor ergonomics in the video below. He will discuss and demonstrate how to set it in the correct position, at the correct height and distance from you....
Online training for health professionals
https://www.instagram.com/p/B66_PEUAuFG/ We have had 150 + allied health professionals sign up to our 3 hour online workstation course / sign up today for $129 / 3 hours pd for osteo , physio and chiro worldwide / registered with ESSA for EP and Myo with Myo Ass in...