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The Push Up Clock

Training at home has meant we have had to get creative to challenge both our minds and bodies with training. This means more creativity and a different training stimulus which the body needs to adapt to. In the video below you will see osteopath Heath Williams of...

Look after your wrists when training

Osteopath Heath Williams discusses what you should look out for with your wrists when training in the short video below. https://www.instagram.com/p/B_jBlmuDJ7D/ At P4O we have a special interest in all things movement, exercise prescription, rehab and strength and...

Bracing against gravity in the sagittal plane

In the videos below you will see one of Principle Four Osteopathy clients performing an ab roller exercise and swiss ball knee tuck. Both of these exercises require the individual to brace through their trunk with a moving region of the body (either upper limb or...

Band resisted dumbbell and bodyweight exercises

In the videos below you will see osteopath Heath Williams of Principle Four Osteopathy demonstrating how you can perform a variety of band resisted exercises. The include: Band + dumbbell resisted bent over posterior flyBand resisted push upBand + dumbbell resisted...

ViPR Lunge and reach matrix

In the video below you will see osteopath Heath Williams of Principle Four Osteopathy performing a lunge and reach series of exercises. He can be seen lunging in all directions (forwards, to the side and away from the body) with a reach on the same side and opposing...

Shrugs and Face Pulls

The shrugs and face pulls are two exercises that I often don't see many of my weight training clients performing as part of their regular exercise routine and I am not sure why. Both of these exercises are integral to ensuring healthy shoulders from my point of view...

Wall supported spine rotation mobility exercise

In the video below you will see osteopath Heath Williams of Principle Four Osteopathy performing a wall supported spine rotation exercise. This exercise is similar to the open book exercise that one would perform on the ground. To perform the exercise, get yourself...

Mouse ergonomics

In the following video osteopath Heath Williams of Principle Four Osteopathy and Corporate Work Health Australia discusses mouse ergonomics and the key differences between a standard mouse and vertical mouse. https://www.instagram.com/p/B_k-yvxDAJT/ At Principle Four...

Lower back exercises

In the following videos below you will see one of P4O clients performing a swiss ball isometric hold and a banded good morning. Both of these exercises focus on the posterior chain. Swiss ball isometric hold - this is an isometric hold of the body in a plank position...

Working from home? If so, get up and move

Osteopath Heath Williams of Principle Four Osteopathy encourages you to get up and move regularly. This can be in the form of structured exercise or snack size bites of exercise regularly throughout the day. Check out the videos below for some simple ideas....

Banded anterior raise with pull apart

The anterior raise with pull apart is one of my favourite upper body banded exercises that I integrate into most of my sessions to get the shoulders and back ready for heavier push and pull patterns. All you need for this exercise is a long powerband (pink, yellow or...

Resistance band home exercises

In the videos below you will see one of Principle Four Osteopathy clients performing a variety of resistance bands (Ironedge band) exercises. The exercises being demonstrated include: Horizontal pull exerciseVertical pull exerciseHorizontal push exerciseVertical push...

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