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Document Use In The Office or Home Office
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Prescribing trunk stability exercises for LBP
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...
Back and shoulder strength and conditioning exercises
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...
Sometimes simple is best
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...
Dynamic Sitting
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No Lat Pull Down, No Worries! Simple Strategies To Implement Vertical Pulling With Bands
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...
Bands and Bells For Maximum Gainz 🙂
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...
TRX Exercise Ideas
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.
Bent over row with band resistance
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...
The Saddle Stool
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Client specific overhead pressing strategies
In the videos below you will see how we have approached the strength and conditioning aspects for our Principle Four Osteopathy client who has a specific goal of wanting to address upper body strength, in particular overhead pressing. This client has previously...
Home Exercise Program
Check out the home exercise program we have recently created for our P4O client. Whilst this program is specific to their needs, this program incorporate fundamental patterns and movements that we will all benefit from completing. Home workout program Program 1:...