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Isometrics For Achilles Tendinopathy In the image below you will see an example of gastrocnemius (left image) and soleus (right image) isometric holds for a client who is suffering from achilles tendinopathy. These have been prescribed in the early stage of the acute...

Modified Split Squat In the video below you will see osteopath Heath Williams of Principle Four Osteopathy demonstrating a modified squat (split squat).  This exercises places additional load through the loaded front leg and requires strength and mobility through a...

Posterior Fly Exercises For The Back and Shoulder - A Couple Of Cool Variations In the video below you will see osteopath Heath Williams of Principle Four Osteopathy demonstrating a couple of variations on the posterior fly exercise.  This is a great exercise for...

Single Leg Back Extension In the video below you will see osteopath Heath Williams of Principle Four Osteopathy demonstrating a single leg back extension exercise.  This is a great variation on the traditional back extension exercises (where both legs are locked) as...

Kettlebell Lateral Lunge To Rotational Lunge In the video below you will see osteopath Heath Williams of Principle Four Osteopathy performing a across the body single arm kettlebell lunge to rotational lunge rack hold.  This is a great exercise for warming up the...

Kettlebell Floor Press With Hip Bridge Variations - Combining Strength Exercises In the videos below you will see osteopath Heath Williams of Principle Four Osteopathy demonstrate a number of kettlebell floor press exercises combined with hip bridge variations. The...

Back Extension with Dumbbell Posterior Fly In the video below you will see osteopath Heath Williams of Principle Four Osteopathy demonstrating a back extension (working hamstrings, gluteals and erectors spinae) with a dumbbell posterior fly (working posterior shoulder...

Single Arm Pull To Push Cable Switch In the video below you will see osteopath Heath Williams of Principle Four Osteopathy demonstrating a single arm cable pull and then switch to the opposing hand and push whilst standing.  This is a great exercise that integrates...

Lacrosse Ball Glute Massage https://www.instagram.com/p/BUkq29oFwCD/?taken-by=osteoheathprinciple4osteopathy&hl=en In the image above you will see osteopath Heath Williams of Principle Four Osteopathy demonstrating a lacrosse ball glute massage.  Simply place the...

Lacrosse Ball Quad Massage https://www.instagram.com/p/BUjIErEFTIv/?taken-by=osteoheathprinciple4osteopathy&hl=en In the image above you will see osteopath Heath Williams of Principle Four Osteopathy demonstrating lacrosse ball quad massage.  Lie on the lacrosse ball...

Lacrosse Ball Massage Your Hands As an osteopath I am using my hands on a daily basis to treat clients and as a result, tension in the muscles of the hands often is a by product of this.  In the image below you will see osteopath Heath Williams of Principle Four...

Add Some Single Leg Work To yoru Program To Improve Strength/Control and Assess For Asymmetries I am a big believer in adding both bilateral and single leg or split stance exercises into your training program to train all the common stances and postures that we often...