Our Blog

Strength Exercise For Running In the images below you will see one of Principle Four Osteopathy client clients performing 3 different strength exercises that they incorporate into their weekly program 2 times per week.  Note:  This is only a snapshot of some of the...

Overhead Squat Exercise The overhead squat is one of my favourite screening tools as well as exercises because it requires a combination of mobility (foot/ankle, hip, thoracic spine, shoulders) as well as strength and control in the lower limb, torso and shoulder...

Lateral Lunge With Anterior Cable Press Exercise In the video below you will see osteopath Heath Williams of Principle Four Osteopathy performing a lateral lunge with anterior cable press which trains the landing legs hip and knee complex whilst requiring mobility...

Lateral Hip Single Leg Strengthening Exercise In the video below you will see osteopath Heath Williams of Principle Four Osteopathy performing a single leg hip hike exercise where he is standing on a slightly elevated platform and then dropping the pelvis and leg down...

Loaded Wall Shoulder Flexion Exercise In the video below you will see one of Principle Four Osteopathy clients performing a loaded (sandbell) shoulder flexion exercise that involves sliding the sandbag up the wall.  This has been prescribed as part of the clients...

High Bar Back Squat Exercise The high bar back squat exercise has always been a challenge for myself due to tightness around the shoulders which makes it difficult to get comfortable with a close grip and tight elbow position.   Other than that being a slight issue, I...

Modified Vertical Pull Exercise | Why Change The Angle? In the video below you will see osteopath Heath Williams of Principle Four Osteopathy performing a modified lat pull down.  When I say modified version, he has altered the angle from the overhead vertical...

Integrating Balance, Single Leg and Bilateral Stance Exercise Rehab Into Ones Daily Movement Program In the videos below you will see one of Principle Four Osteopathy clients performing a range of exercises focusing on improving single leg and bilateral balance and...

Prone Lying Cable Straight Arm Pull Down - Great For Loading The Lats This is a great variation on the straight arm pull down where one is required to maintain a stable torso and move the arm (straight) through flexion to the side of the body to engage the lats.  The...

Isolated to Integrated Training In the videos below you will see an example of where we have incorporated some isolated shoulder and knee work as well as integrated whole kinetic chain movements into ones program.  The benefits of isolating movements means that you...

Standing Cable Horizontal Chest Press Exercise Variations In the videos below you will see osteopath Heath Williams of Principle Four Osteopathy performing a couple of variations of the cable bar horizontal press in the split stance lunge position.  Performing the...

Birddog Shoulder Loaded Exercise Variations In the videos below you will see osteopath Heath Williams of Principle Four Osteopathy performing the birddog exercises with a light weight dumbbell in hands to add some additional load to the shoulder girdles in the flexion...