Our Blog
Wrist mobility exercise
If you are looking for some ideas on how to mobilise the wrists, then check out the videos below that osteopath Heath Williams recently published on P4O Instagram account. These are great for the office worker or individual who exercises regularly....
Cable Chest Exercises
Osteopath Heath Williams of Principle Four Osteopathy demonstrates a variety of cable chest exercises in the video below. https://www.instagram.com/p/CAwQ1gljtTL/ Double arm anterior press with split squat variationsVideo 1 - double cable (symmetrical load)Video 2 -...
Integrating bands with your traditional upper body push patterns when you just don’t have enough load available
This blog post is specifically for all those people who are training at home and simply don't have enough load available compared to what they usually use at the gym. Don't get despondent with losing those gains 🙂 when you can integrate bands with your traditional...
Osteopath Heath Williams is now recognised as an Occupational Health osteopath by Osteopathy Australia
Osteopath Heath Williams of Principle Four Osteopathy Osteopathy and Corporate Work Health Australia has recently been recognised by Osteopathy Australia as an occupational health osteopath. Heath has been working for many years in the occupational health space and...
Free Giveaway – Working from home ergonomic poster
Osteopath Heath Williams and Physiotherapist Wade Brennan of Corporate Work Health Australia are giving away for free their "Home office ergonomic workstation poster" This is an educational poster that will assist all of those workers who are currently at home working...
Clubbell shoulder loading strategies with a focus on external rotation
In the video below you will see osteopath Heath Williams of Principle Four Osteopathy performing a prone Y clubbell shoulder raise. The design of the bell (weighted end) requires the shoulders to be working hard to maintain an even club position (parallel to the...
Home office workstation exercises for the upper body
If you are working from home and need some ideas for upper body (shoulder and back) exercises, then make sure you try these out. Upper body home office movement break options / pick 1-2 every 60-90 minutes and perform 1 set 10-20 1. Shrugs2. Overhead band pull apart...
The dumbbell shoulder burner exercise
If you only have light weights at home and want to really work the shoulders, then try out the following little shoulder combo: 1. Anterior raise 2. Horizontal extension 3. Posterior fly Prescription:1. Light weight 2. Elbows straight3. Moderate to high reps for...
Ground based warm up exercises for the back and shoulder girdle
In the video below you will see osteopath Heath Williams demonstrating the following 2 exercises: Prone banded scap work 1. Band resisted overhead press2. Band resisted horizontal extension (end range) These two exercises are great for training all the muscles around...
Clubbell movements with isometric holds
In the video below you will see osteopath Heath Williams of Principle Four Osteopathy and Corporate Work Health Australia performing a number of clubbell exercise movements integrated with some isometric holds to challenge the upper body. Heath is using 6kg clubbells...
2 Bands, A Bunnings Stick, 1 Guy and a Push Pull Workout
Check out the videos below for your COVID19 Bunnings stick push and pull exercise regime. Osteopath Heath Williams of Principle Four Osteopathy has incorporated the stick with the bands to change up his push and pull exercise routine....
If you have yourself a couch at home, then you have yourself an upper body chest workout
In the video below you will see osteopath Heath Williams of principle Four Osteopathy demonstrating a number of different upper body push exercises that can be performed using a couch. We have an incline push up, decline push and asymmetrical stance push up. If you...