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Dumbbell Split Squat to RDL If you are looking for an exercise to absolutely blitz your legs, then give the dumbbell split squat to rdl exercise a go. It hits all muscles of the lower body....

Building Your Grip Strength https://www.instagram.com/p/BnSjwDrlT_8/?hl=en&taken-by=osteoheathprinciple4osteopathy When it comes to strength training, one of the most common areas missed with regards to a focus point (yet the grip is required for almost all...

Workplace Stretching Programs Have you ever thought about training up some key workers (site champions) within your workplace to lead the way and run a workplace stretching program?  Below is a sneak peak of a program that has recently been undertaken and developed by...

Lower Limb Strengthening Program To Compliment Running In the images and videos below you will see one of Principle Four Osteopathy recent home exercise programs that was prescribed to compliment their current running the program.  This program has been developed to...

Shoulder Exercise Strategies When it comes to the shoulder musculoskeletal complaints, assuming the individuals shoulder is able to be moved without aggravating or placing it at at further unnecessary risk of extending the injury, I will assess their current...

Pelvic Tilts For Spinal Mobility In the image below you will see osteopath Heath Williams of Principle Four Osteopathy demonstrating a standing pelvic tilt exercise (the aim is to tilt the pelvis back and forth in a slow and controlled manner).  This is a great...

Upper Trap / Levator Scap Stretch In the image below you will see osteopath Heath Williams demonstrating an upper trap / levator scap stretch. These muscles attach from the scapular (shoulder blade) to the spine (neck and upper back).  The office worker often finds...

Back and Shoulder Exercise Ideas In the videos below you will see osteopath Heath Williams demonstrating a number of back and shoulder exercises that take conventional movements and integrate them into different positions and movements.  You will see a face pull...

Transitional Reverse Lunge With Variable Barbell Holds In the video below you will see osteopath Heath Williams of Principle Four Osteopathy performing a transitional reverse lunge with variable barbell holds (back position, overhead and front rack position)....

Shoulder Loading Strategies | Stability and Push Pull Patterns In the videos below you will see one of Principle Four Osteopathy clients demonstrating a number of shoulder / back related exercises with the aim of building strength through the back/shoulder and...

Shoulder | Scapular & Upper Trap Loading Strategy In the video below you will see one of Principle Four Osteopathy clients performing a band resisted scapular retraction and shrug as well as dumbbell loaded version.  The band tension is naturally pulling the...

Modified Sitting Postures Should we practice sitting postures?  Yes!!  Why?  Because sitting is something we have been doing all our life, just like walking and all the other transitional postures like kneeling etc etc.  Many of us have acquired what I call lazy...