New Year, New Team Member
Meet Jacques O’Hearn the latest Physio Specialist to join the team here at St Leonards Physio!
We’re excited to welcome Jacques O’Hearn to the clinic in late January.
Jacques is a physiotherapist with qualifications in physiotherapy and exercise and sports science, and experience delivering evidence-based, exercise-focused rehabilitation across a range of conditions. He combines hands-on treatment with targeted strength, conditioning, and movement retraining to help patients return to the activities they enjoy.
Outside the clinic, Jacques enjoys the beach, golf, strength training, and exploring the Northern Beaches with his wife.
Appointments with Jacques are available from late January, so to make an appointment, give us a call at the clinic. We look forward to introducing him to you.
With over 70 physiotherapy-led classes each term, we make it easy to find the session that fits your life, schedule and goals. From targeted programs such as the evidence-based ONERO program for osteoporosis, and the BEAT IT program for diabetes, through to regular group therapy classes for general strength and mobility, the team supports all ages and stages.
Whether you’re managing a chronic condition or simply looking to stay active, you’ll find a class to suit you, and it’s all run by experienced physiotherapists. Learn more and view the full class timetable.
Reminder: 2026 Class Bookings Are Open
As a reminder from our last newsletter, 2026 class bookings are now open.
With over 70 physiotherapy-led classes each week, we offer a wide range of options to help you stay active, healthy, and motivated throughout the year. Our classes include targeted programs such as the evidence-based ONERO program for osteoporosis and BEAT IT for diabetes, as well as group therapy classes focused on general strength and mobility.
Whether you’re managing a chronic condition or simply looking to maintain your fitness, there’s a class to suit all ages, stages, and goals – all led by experienced physiotherapists.
Spots fill quickly, so we encourage you to secure your place early. And for existing class participants, please note that there have been some timetable changes this year.
View the full timetable or contact the clinic to enrol.
If you’re preparing for or recovering from surgery, our tailored prehab and rehabilitation programs can help you rebuild strength, mobility, and confidence safely. Our experienced physios work closely with you and your medical team to create an individualised recovery plan, whether it’s a joint replacement, tendon repair, or other procedure.
With access to in-clinic equipment and guided exercises, you’ll regain function faster and reduce the risk of complications. And if you have surgery planned already, come and see us first – prehab before surgery can often mean your rehab will be easier, faster and more effective. Learn more about how our team supports pre-surgery prep and post-surgery recovery.
Top 3 Most Common Sports Injuries
…and how physiotherapy can help treat them
From tight hamstrings to rolled ankles and sore shoulders, staying active sometimes comes with a few setbacks. The good news? Many of the most common sports injuries respond really well to early physiotherapy and structured rehabilitation.
In our latest blog article, we break down the three injuries we see most often in the clinic – hamstring strains, ankle sprains, and shoulder injuries – and explain how physiotherapy helps manage them safely, speed up recovery, and reduce the risk of re-injury.
If you want to stay active, train smarter, and know when to seek help, read the full article.
The Education Quarter
Move Better, Feel Better
3 Simple Physio Mobility Exercises You Can Do at Home
If you’d like to loosen up, improve your mobility, or settle a few stubborn aches, call us at the clinic to book an assessment with our physiotherapists.
In the meantime, here are three simple exercises often recommended by physiotherapists that you can try at home, which may help your body move more comfortably.
Staying mobile doesn’t always require equipment, long gym sessions, or complicated routines. In fact, some of the most effective exercises are easy to learn, joint-friendly, and take less than five minutes. The three movements below are favourites we often teach in the clinic because they target common problem areas: the spine, hips, and shoulders.
1. Cat-Camel Spinal Mobility
AKA the Cat – Cow, this one’s for you if your back feels about as bendy as a baguette!! This gentle movement helps ease stiffness along the entire spine – especially helpful if you spend long hours sitting or working at a desk.
How to do it:
Start on all fours with your hands under your shoulders and knees under your hips. Slowly arch your back upwards like an angry cat, tucking your chin. Then reverse the movement: lower your stomach towards the floor as you lift your chest and tailbone. Move smoothly through 10–15 repetitions, focusing on slow, controlled motion.
Why physios like it:
It encourages segmental spinal movement, increases circulation to the deep back muscles, and helps reduce that “compressed” feeling many people develop after prolonged sitting.
2. Hip Flexor Stretch (Half-Kneeling)
Perfect if your hips have been sitting so long they’re practically paying rent! Tight hip flexors are common in runners, cyclists, and desk workers. Stretching these muscles may help relieve lower-back discomfort and improve walking and running mechanics.
How to do it:
Kneel on one knee with the other foot in front, as though you’re preparing to propose to your favourite running shoe. Gently shift your weight forward until you feel a stretch at the front of the hip on the kneeling side. Keep your torso upright and avoid arching your lower back. Hold for 20–30 seconds and repeat twice on each side.
Why physios like it:
It targets the iliopsoas and rectus femoris – two muscles that frequently become short or stiff – helping restore hip extension, which is essential for efficient gait and lower-limb power.
3. Shoulder Blade Squeezes
Ideal when your posture has quietly slid into ‘question mark’ territory. When you’re dealing with desk-related tension or postural fatigue, this simple activation exercise strengthens the muscles that support and stabilise the shoulder blades.
How to do it:
Sit or stand tall. Gently draw your shoulder blades back and down, as though you’re trying to tuck them into your back pockets. Hold for 5 seconds and repeat 10–15 times, keeping your neck relaxed.
Why physios like it:
It activates the lower trapezius and rhomboids, promoting better shoulder mechanics and reducing strain through the neck and upper back.
Information provided in this email (including text, graphics, images, outbound links, and other material) is for informational purposes only. It is general in nature and is not to be used or considered as a substitute for personalised professional medical advice, diagnosis, or treatment. Always seek the advice of your qualified health provider regarding any symptoms, medical conditions, or treatments and before undertaking any new health care regimen.
