Our Blog
Single leg Romanian deadlift with hip lock
In the video below you will see osteopath Heath Williams of Principle Four Osteopathy performing two variations on the single leg Romanian deadlift. Both of these incorporate a single leg RDL that ends in a hip lock as well as using the dumbbells and moving them...
Integrating wall slides for shoulder strength and mobility
A loaded wall slide (sandbag) is a great mobility and strengthening exercise for those individuals who are having trouble performing overhead movements that create discomfort and require strengthening. The benefit of using the wall is that it provides support and an...
Kinetic Link Training Arc Variations
Kinetic link training, also known as KLT is a full body integrated approach to training. In the video below you will see osteopath Heath Williams demonstrating a variety of weight plate arc movements that are integrated with the trunk and lower body. These exercises...
Training your chest in more ways that one
Training the chest can involve more than just the standard push up or barbell bench press. If you are looking for new ways to train the chest or perhaps need some ideas on how to modify your workout routine to improve upper body pushing, then make sure you touch base...
Overhead Trap Bar Press Movements
The trap bar is not your everyday go to for overhead pressing tools, but it certainly adds variety and a challenge to your stability across various planes of movement when used. In the video below you will see osteopath Heath Williams of Principle Four Osteopathy...
Best warm up exercises for training the upper body
The best warm up exercises for training the upper body are those that take the upper limb through all ranges of motion and incorporate the movement patterns that you will be training. In the video below you will see osteopath Heath Williams demonstrating the following...
Our osteo clinic is now open without restrictions
Principle Four Osteo is open without restrictions!!! https://www.instagram.com/p/CGeDwi1jZrb/ You no longer need to fit the urgent category to see us. So if you have been holding out with booking a consult with one of our great osteopaths, would like some advice on...
Golfers elbow (medial epicondylitis / opathy) management tips
Golfers elbow, otherwise known as medial epicondylitis or epicondylopathy is characterised by pain on the inside of the elbow and often presents with pain and discomfort with gripping and use of the arm. The name suggests that you must be a golfer to have this...
Educate your workforce in ergonomics and enhance worker wellbeing and productivity
We are now 7 months into working from home as a result of COVID19 and the future workplace is going to consist of a mix of office based working and working from home. Many companies and individuals have realized that they are able to be productive whilst working from...
Overhead instability training
In the video below you will see osteopath Heath Williams performing an overhead barbell press that has light loads attached to bands and the bar. This results in the bar moving (as one pushes and lowers it), therefore demanding greater stability and control through...
Horizontal pull patterns using kettlebells
In the video below you will see one of Principle Four Osteopathy clients demonstrating a renegade row and single arm bent over row. Both of these exercises are great horizontal pull movements that challenge the body differently. Renegade row - the renegade row...
Wrist mobility strategies
In the videos below you will see osteopath Heath Williams demonstrating a number of different wrist mobility strategies. These include: Video 1 - open chain unloaded Video 2 - external load open chainVideo 3 - closed chain with compressionVideo 4 - closed chain with...