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Lunge With Varying Hand Positions In the image below you will see one of Principle Four Osteopathy clients performing a lunge with their hands on head (elbows back) or overhead position.  The idea of this is to encourage a more vertical trunk position throughout the...

Modified Pigeon Pose For The Glutes In the image below you will see one of Principle Four Osteopathy clients demonstrating a modified pigeon pose for the glutes using an elevated platform (plyometric box).  You will see 3 variations in the trunk position to bias...

Deadlift Hinge Drill In the video below you will see one of Principle Four Osteopathy clients undertaking a hip hinge drill whereby they are standing with their knees just behind a bench.  The aim of this exercise is to move the hips horizontally and bend down towards...

Ankle Mobility Exercises In the videos below you will see one of Principle Four Osteopathy clients undertaking a number of different ankle mobility drills focused on improving ankle dorsiflexion. This has been prescribed as there was a observed discrepancy between...

Prone Scapular Isometric Holds In the image below you will see Tony demonstrating two prone scapular / shoulder girdle isometric holds.  Image 1 (top image) is a demonstration of the W hold (shorter lever) that involves all the muscles of the posterior shoulder and...

Yesterdays Workout | A Quick Look At Some Of The Exercises Yesterday I had approximately 45 minutes gap in my day between work and getting home and I decided to train vertical and horizontal pulling with some light load shoulder work.  I generally train my back 3...

Ball Slam and Wall Throw Exercise In the video below you will see osteopath Heath Williams of Principle Four Osteopathy performing a med ball slam and wall throw.  This is a great exercise for those wishing to train full body power with a focus on the trunk....

Loaded Windscreen Wiper Exercise In the video below you will see osteopath Heath Williams of Principle Four Osteopathy demonstrating a lying (prone) windscreen wiper exercise that involves warming up the posterior shoulder girdle muscles and posterior chain muscles of...

VIPr lateral lunge with opposite hadn loaded pick up/place down In the video below you will see osteopath Heath Williams of Principle Four Osteopathy performing a VIPr lateral lunge with opposite hand place down/pick up.  This is a nice variation on the traditional...

VIPr Lunge With Tri Plane VIPr Reaches In the video below you will see osteopath Heath Williams of Principle Four Osteopathy demonstrating an anterior lunge with tri plane VIPr (10kg load) reaches.  This is a great exercise because you not only train the lower body in...

Anterior to Horizontal Dumbbell Raise Exercise In the video below you will see osteopath Heath Williams of Principle Four Osteopathy demonstrating an anterior dumbbell raise (to 90 degrees) followed up with a horizontal dumbbell movement (from 0 degrees to 90 degrees)...