December ’19 newsletter

santa lifting weights

December ’19 newsletter

Before we head in to the craziness of Christmas and 2020, we’d like to thank you for being a valued client at St Leonards Physio. This is our last e-newsletter for the year, so please check out our news below for upcoming programs, clinic happenings, tips and education.

Have a wonderful Christmas from everyone here at St Leonards Physio. We wish you a day filled with fun, laughter and happiness (and relaxation too!).

Osteoporosis program

Do you have Osteoporosis, or low bone density? We run exercise programs to help you manage your condition independently, and the next program starts in February 2020!

Working out of our clinic rooms in St Leonards and at Norths Fitness, Cammeray, we provide one-on-one instruction and small group classes (max 8 people per class), with an initial physiotherapy consultation and regular progress testing. To get started, you’ll need a referral from your GP or endocrinologist, and your latest bone-density test results.

All our programs are tailored to you and your individual needs and ability. For more information, please contact us on
9438 1782 or

Jan’s award recognition

We are so very proud of Jan, one of our Paediatric Physios here at St Leonards Physio. Jan has recently been recognised by the Australian Physiotherapy Association (APA) for her contribution to the NSW Paediatric Chapter.

Jan has provided 19 years of voluntary service to the APA for Paediatrics, and said that she feels privileged to have been involved in the original NDIS application to the Government, as part of the APA. Jan is so very worthy of this award – congratulations!

Chronic disease program

Do you have Osteoarthritis, Diabetes, Osteoporosis, Cancer, Chronic back pain or another chronic disease? At St Leonards Physiotherapy, we run exercise programs with the goal to help you manage your chronic conditions independently and are taking bookings now for our January 2020 program.


  • Initial physiotherapy session
  • Consultations with dietitian if required. Discussed in initial consultation.
  • Small group exercise class (four to a class)
  • Progress to an independent gym program
  • Program tailored to each person

Run out of our clinic rooms in St Leonards and at Norths Fitness, Cammeray, classes range from group to individual sessions, with options of physiotherapy and dietitian consultations if required. All of the programs are tailored to the patient’s individual conditions and exercise capacity. Our programs run out of Norths Fitness (a gym in North Sydney Leagues Club, Cammeray), and our clinic rooms in Atchinson St, St Leonards.

Our main priority is to help people with these conditions learn how to exercise independently, without supervision. We don’t want people to become trapped into expensive, ongoing programs.

If you would like more information, please contact us on
9438 1782 or

The Education Quarter!

Three safe and achievable exercises to try over Christmas

Happy December everyone! Christmas is fast approaching so get out your to-do lists. With a million and one things to do between present shopping, preparing for family get-togethers, work and countless kids parties, we often forget to look after number one: OURSELVES! Here at St Leonards Physio we believe making time for some exercise at this time of year is very important. December can be a heavy month, taking on extra calories from lots of party food, so we’ve put together some suggestions of exercises that you can easily fit in to your day amid all the chaos. Give them a try to keep yourself moving and staying fit and healthy over the festive period.


This is a nice easy one to begin with. Walking… Seems so simple doesn’t it? But you’d be surprised how many people struggle to get in their steps every day. From sitting at the breakfast table, driving to the station, sitting on the train, sitting at work and then doing the reverse at the end of the day, you can see how easy it is to just not move. But we are human, and we are designed to move! The Australian Government Department of Health (DoH) recommends 2.5-5 hours of moderate exercise a week. You can achieve the minimum by walking for 20 minutes a day. That’s walking away from home for 10 minutes, turning around and walking back. See what you can achieve in a week. Even if you can’t do it every single day, doing more than nothing is a very good start!


Don’t be afraid with this one. We’re not expecting everyone to get straight down on the floor and give us 50 of their best on their knuckles. Push-ups are a great way of doing some resistance exercise and nearly everyone can do them in some form. The DoH recommends taking part in muscle strengthening exercises at least two days per week. If your fitness levels are low and you’re looking to start small, then stand facing a wall with your arms straight and hands flat against the wall at shoulder height. Keeping your elbows tucked in by your sides, shift your nose towards the wall keeping your feet on the ground. Go as far as you are comfortable and then push out to the start position. Try 3 sets of 8-10 reps. If your fitness levels are higher and you’re feeling confident, then you can make this harder by performing on the edge of a table or lounge, or with hands on the ground. If you’re looking for a real challenge, then you can do it with your feet up on a lounge with hands on the floor. You can also try adding push-ups to your routine, for example, try doing ten after brushing your teeth, or every time you leave the bathroom!

Chair squats

Squats are a great way of doing some lower body strengthening and will keep those hips, knees and ankles moving well. All you need for this one is yourself and a chair. Seeing as though Christmas is full of parties and get-togethers, you’ve got no excuse not to bust some of these out as you’re passing a dining chair on your way to handing out the appetisers! Stand in front of a chair facing outwards with your feet hip-width apart. With your arms held straight out in front, squat down slowly until your bottom touches the chair. As it does, stand straight back up to return to the start position. As you squat, keep your knees pushing gently outwards to avoid them falling inside your feet. Try 3 sets of 10 squats as a starting point. You can make this easier by squatting to a shallower depth… Try starting with a quarter or half depth squat before trying a full squat if you want to warm into it.

Have fun with these, but always remember to work within your limits. If you are ever unsure on an exercise, just ask your physio for their expert advice. Call us and we’ll be happy to answer any questions you might have.

Happy to help.

If you’d like to book an appointment, or have questions about any pain or injury you may be experiencing, please get in touch.

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