Our Blog

Footrest ergonomics

In the following video osteopath Heath Williams of Corporate Work Health Australia and Principle Four Osteopathy discuss footrest ergonomics and how to self assess if you require one and select one that suits your needs. https://www.instagram.com/p/B_noA4WDFE5/ Follow...

Cable Chest Exercises

Osteopath Heath Williams of Principle Four Osteopathy demonstrates a variety of cable chest exercises in the video below. https://www.instagram.com/p/CAwQ1gljtTL/ Double arm anterior press with split squat variationsVideo 1 - double cable (symmetrical load)Video 2 -...

Free Giveaway – Working from home ergonomic poster

Osteopath Heath Williams and Physiotherapist Wade Brennan of Corporate Work Health Australia are giving away for free their "Home office ergonomic workstation poster" This is an educational poster that will assist all of those workers who are currently at home working...

Clubbell shoulder loading strategies with a focus on external rotation

In the video below you will see osteopath Heath Williams of Principle Four Osteopathy performing a prone Y clubbell shoulder raise. The design of the bell (weighted end) requires the shoulders to be working hard to maintain an even club position (parallel to the...

Home office workstation exercises for the upper body

If you are working from home and need some ideas for upper body (shoulder and back) exercises, then make sure you try these out. Upper body home office movement break options / pick 1-2 every 60-90 minutes and perform 1 set 10-20 1. Shrugs2. Overhead band pull apart...

The dumbbell shoulder burner exercise

If you only have light weights at home and want to really work the shoulders, then try out the following little shoulder combo: 1. Anterior raise 2. Horizontal extension 3. Posterior fly Prescription:1. Light weight 2. Elbows straight3. Moderate to high reps for...

Ground based warm up exercises for the back and shoulder girdle

In the video below you will see osteopath Heath Williams demonstrating the following 2 exercises: Prone banded scap work 1. Band resisted overhead press2. Band resisted horizontal extension (end range) These two exercises are great for training all the muscles around...

Clubbell movements with isometric holds

In the video below you will see osteopath Heath Williams of Principle Four Osteopathy and Corporate Work Health Australia performing a number of clubbell exercise movements integrated with some isometric holds to challenge the upper body. Heath is using 6kg clubbells...

2 Bands, A Bunnings Stick, 1 Guy and a Push Pull Workout

Check out the videos below for your COVID19 Bunnings stick push and pull exercise regime. Osteopath Heath Williams of Principle Four Osteopathy has incorporated the stick with the bands to change up his push and pull exercise routine....

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