Our Blog

Single Leg Step Up With Knee Drive + Toe Touch In the video below you will see osteopath Heath Williams demonstrating a single leg step up with knee drive (with hip lock on the planted foot) and toe touch on the raised leg to increase balance and stability.  This is a...

Foam Rolling The Glutes https://www.instagram.com/p/BUfVolSFG5j/?taken-by=osteoheathprinciple4osteopathy&hl=en In the image above you will see osteopath Heath Williams of Principle Four Osteopathy demonstrating foam rolling of the glutes. The foam roller is a great...

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

Foam Rolling The Adductors https://www.instagram.com/p/BUaQrLLFWvK/?taken-by=osteoheathprinciple4osteopathy&hl=en In the image above you will see osteopath Heath Williams of Principle Four Osteopathy foam rolling the adductors.  The foam roller is a great tool for...

Lacrosse Ball Massing The Upper Back https://www.instagram.com/p/BUY93vCFWIQ/?taken-by=osteoheathprinciple4osteopathy&hl=en In the image above you will see osteopath Heath Williams of Principle Four Osteopathy using the lacrosse ball to massage the upper back (trap,...

Foam Rolling The Quads https://www.instagram.com/p/BUXor1SlBGT/?taken-by=osteoheathprinciple4osteopathy&hl=en In the image above you will see osteopath Heath Williams of Principle Four Osteopathy demonstrating bilateral (both) and single leg quad foam rolling.  The...

Anterior Leg Ball Massage https://www.instagram.com/p/BUVIS0DlewJ/?taken-by=osteoheathprinciple4osteopathy&hl=en The lacrosse ball, spikey ball or tennis ball are great tools to use if one is wanting to massage their anterior leg (peroneals, tib anterior etc).  Simply...

Single Arm Bent Over Row With The Landmine https://www.instagram.com/p/BUTDCzwl4DZ/?taken-by=osteoheathprinciple4osteopathy&hl=en The single arm bent over row with landmine is a great horizontal pulling exercise as it requires one to stabilise through their trunk and...

Forearm Muscle Ball Massage https://www.instagram.com/p/BUS0bVvF7ik/?taken-by=osteoheathprinciple4osteopathy&hl=en The forearm flexors and extensors are muscles that often can become tight in those individuals performing regular computer work or manual handling....

Calf Muscle Foam Rolling https://www.instagram.com/p/BUSdr4rF0Sw/?taken-by=osteoheathprinciple4osteopathy&hl=en The foam roller is a great tool for those wishing to release tension in their calf muscles (gastrocnemius and soleus).  This can be performed bilaterally...

Posterior Shoulder Massage With The Lacrosse Ball https://www.instagram.com/p/BUQ6fJQlld4/?taken-by=osteoheathprinciple4osteopathy&hl=en For those individual looking to release tension in the posterior shoulder (rotator cuff), the lacrosse ball, spikey ball or tennis...