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Cat Cow Lumbar Spine Mobility Exercise

Cat Cow Lumbar Spine Mobility Exercise The Cat Cow is one of my favourite exercises for introducing flexion and extension to the lumbar spine through the movement of the pelvis.  It is generally a very safe exercise to perform because it is stable, low load and can be...

Alternating Dumbbell Bench Press | Increasing Time Under Tension

Alternating Dumbbell Bench Press | Increasing Time Under Tension In the video below you will see osteopath Heath Williams of Principle Four Osteopathy performing an alternating dumbbell bench press whilst holding the non pressing dumbbell at the top phase (long lever...

Stick Assisted Shoulder and Thoracic Spine Mobility Exercise

Stick Assisted Shoulder and Thoracic Spine Mobility Exercise In the video below you will see osteopath Heath Williams of Principle Four Osteopathy demonstrating a stick assisted shoulder and thoracic spine mobility exercise.  The squat and sky reach exercise is a...

The Step Up and Step Is A Great Way To Train The Lower Body

The Step Up and Step Is A Great Way To Train The Lower Body In the videos below you will see one of Principle Four Osteopathy clients performing a variety of stepping patterns across multiple directions/planes to challenge balance, stability and coordination.  One can...

Rear Foot Elevated Split Squat With Anterior Load Hold

Rear Foot Elevated Split Squat With Anterior Load Hold In the video below you will see osteopath Heath Williams of Principle Four Osteopathy performing a rear foot elevated split squat with anterior load hold.    There are many different ways one can perform this...

Foot Position In The Bodyweight Squat

Foot Position In The Bodyweight Squat The typical stance one takes when performing a body weight squat is usually around hip - shoulder width apart with the feet often slightly turned out.  When it comes to bodyweight squatting, I would argue that there is no such...

Wall Assisted Single Leg Squat Patterns

Wall Assisted Single Leg Squat Patterns In the image below you will see one of Principle Four Osteopathy clients demonstrating 3 variations on the wall supported single leg squat.  The wall is used to aid in stability/control.  In the left image we see the unloaded...

Step Progressions | Rehab Strategies Following Lower Limb Surgery

Step Progressions | Rehab Strategies Following Lower Limb Surgery In the video below you will see one of Principle Four Osteopathy clients performing a number of step movements as part of their rehab plan.  The aim of these exercises was to progressively load the...

Bilateral and Single Leg Lower Body Strength Exercises

Bilateral and Single Leg Lower Body Strength Exercises When programming for the lower body I will always try to incorporate a bilateral stance squat and hinge pattern as well as a split stance and single leg focused exercises.  Split stance could include split squat,...

Shoulder Warm Up Exercise Drill

Shoulder Warm Up Exercise Drill In the video below you will see osteopath Heath Williams performing a dumbbell shoulder flexion followed by abduction through full range of motion as part of his warm up for the upper body.  Loads selected are low so that rep ranges of...

Single Leg Balance Reach Exercise With Toe Touch For Increased Support

Single Leg Balance Reach Exercise With Toe Touch For Increased Support In the videos below you will see one of Principle Four Osteopathy clients performing a single leg balance reach with toe touch (non weight bearing leg) to assist with support at the outer ranges of...

Powerband Tricep Push Down Exercise

Powerband Tricep Push Down Exercise In the video below you will see osteopath Heath Williams performing a powerband tricep push down exercise.  This is a great exercise for those wishing to build their triceps muscles (for the body builder), but also those who are...

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