Our Blog

Thoracic Spine and Shoulder Girdle Workshop Recently I had the pleasure of running a 1.5 hour workshop for the team at Queen of Lean in Kensington.  The focus of this session was on the upper limb and thoracic spine.  It was a great session that focused on assessment,...

Strengthening Your Calf Muscles - Focusing On The Soleus Muscle Recently I attended a lower limb tendinopathy course that was led by Peter Malliaris (physiotherapist) at his practice Complete Sports Care in Hawthorn Melbourne.  This one day workshop focused on the...

Birddog Exercise Balance Challenge Using A Foam Roller In the video below you will see one of Principle Four Osteopathy clients performing a 4 point kneel on a foam roller (knees on foam roller) with stable spine and then dynamically extend the hip whilst...

Push Up With Alternating Ball Pick Up/Drop Off In the video below you will see osteopath Heath Williams of Principle Four Osteopathy demonstrating a push up with ball pick up and drop off to a constantly changing position that requires a combination of strength,...

Lunge With Dumbbell Reach - Loading The Hips and Looking After The Spine In the video below you will see one of Principle Four Osteopathy clients demonstrating a variety of lunge movements with dumbbell reach that focuses on loading through the hips and looking to...

Wall Hip Hinge Training Drill In the video below you will see one of Principle Four Osteopathy clients performing a wall hip hinge training drill that uses the wall as an external cue (reaching for the wall) to help train the hip hinge (horizontal hip translation with...

  Weight Plate Push Up Exercise Variations In the video below you will see osteopath Heath Williams of Principle Four Osteopathy demonstrating  number of different push up exercise variations using a weight plate at the Melbourne Docklands clinic within Pilates...

3 Point Prone Stability Challenge + Ball Juggling Exercise In the video below you will see osteopath Heath Williams of Principle Four Osteopathy Melbourne CBD clinic demonstrating a 3 point prone stability hold (holding a high plank position with one hand and 2 legs)...

Push Up Exercise Variations Using Trunk Rotation In the videos below you will see osteopath Heath Williams of Principle Four Osteopathy demonstrating a number of push up exercise variations that involve trunk rotation.  This requires one to coordinate the movement and...

Crow Stand Variations - Playing With Bodyweight Exercises In the image and video below you will see osteopath Heath Williams of Principle Four Osteopathy demonstrating a crow stand and modified version using dumbbells (affording a neutral wrist position for those who...

Foam Roller Prone Scapular W to Y Strength Exercise In the video below you will see one of Principle Four Osteopathy clients at the Melbourne Docklands clinic performing a prone scapular retraction W to Y exercise whilst lying on a foam roller and using light...

Balance Beam Static Lunge In the image below you will see osteopath Heath Williams standing on a beam in a split stance and then in the image on the right in the bottom phase of a lunge.  This is a great balance exercise that looks at challenging balance and control...