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In the series of videos below you will see osteopath Heath Williams demonstrating the following hinge and row variations: Rear support leg (roller) single leg hinge with double arm bent over dumbbell rowDynamic hinge with toe touch (foot on carpet slider) with single...

In the video below you will see osteopath Heath Williams undertaking 3 different movements that he uses as part of his broader spinal assessment for clients. These are common movements we perform and in this situation, we are using them to determine if the spine can...

The push up is the premier bodyweight exercise for upper body strength (along with the bodyweight row and chin up). In the video below you will see osteopath Heath Williams demonstrating a range of push up variations that one could look to adopt into their regular...

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In the videos below you will see one of Principle Four Osteopathy clients performing a range of exercises where we have focused on trunk bracing and integrating this into ground based and a body weight squat with the goal of maintaining trunk stability (limited...

In the videos below you will see one of Principle Four Osteopathy clients performing the following exercises: Prone Ts - posterior shoulder/scapular/back focusProne Ws - posterior shoulder/scapular/back focus with hands in externally rotated position at 90...

I have decided to write this blog post after a recent interaction with my client Sam who reinforced to me that not all exercises have to be complex and that sometimes (if not most of the time) simple is best. This came off the back of a discussion we had around the...

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The vertical pull pattern should be a staple in all programs. The difficult thing being these days with COVID19 and no access to gyms, many people will be probably thinking they cannot do a vertical pull pattern until the gyms open up again. Well, gues what? If you...

Sick of losing all those hard earned gains before COVID19 isolation kicked in? Add some bands to your workouts to ramp things up and get back to your pre COVID19 size. In the videos below you will see osteopath Heath Williams demonstrate a number of different band...

https://www.instagram.com/p/B_3D15gDhiX/ Keen for a tailored exercise program? Book online or call us on 0396709290. P4O is located at Pleasance House, 178 Collins St Melbourne City CBD 3000.

In the video below you will see osteopath Heath Williams performing a bent over row (one of the best exercises for building a strong back as it engages your entire posterior chair). In this particular variation you will see that there is a power band (Ironedge orange...