Our Blog

In the video below you will see osteopath Heath Williams of Principle Four Osteopathy performing a wall supported spine rotation exercise. This exercise is similar to the open book exercise that one would perform on the ground. To perform the exercise, get yourself...

In the following videos below you will see one of P4O clients performing a swiss ball isometric hold and a banded good morning. Both of these exercises focus on the posterior chain. Swiss ball isometric hold - this is an isometric hold of the body in a plank position...

Osteopath Heath Williams of Principle Four Osteopathy encourages you to get up and move regularly. This can be in the form of structured exercise or snack size bites of exercise regularly throughout the day. Check out the videos below for some simple ideas....

The anterior raise with pull apart is one of my favourite upper body banded exercises that I integrate into most of my sessions to get the shoulders and back ready for heavier push and pull patterns. All you need for this exercise is a long powerband (pink, yellow or...

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...

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...

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...

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...

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...

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....

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 -...

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...