Mid North Coast Allied Health - Hastings

03/01/2026

31/12/2025

Happy New Year from Mid North Coast Allied Health! 🎆

We're so happy with everything our team has accomplished this year! We look forward to seeing all the amazing achievements our staff and patients achieve in 2026.

See you next year!

29/12/2025

Holiday Accountability Exercise Plan 🎄

🥇Goal: Keep moving, maintain strength, feel good, stay accountable
⏱️Time: 10 - 20 minutes a day
📈Frequency: 4–6 days/week

Exercises to help keep you happy and feeling great without pushing yourself -

20-Minute Merry Workout (can cut the time to 10 mins)
1. Snow Angel Jumping Jacks – 45 sec
2. Present Squats – 20 reps
3. Sleigh Pull Lunges – 12 per leg
4. Wall Sit – 45 sec
5. Mountain Climbers – 30 sec
6. Core Twists – 20 reps
7. Plank – 30 sec
→ Repeat 2–3 times

24/12/2025

This Christmas Holiday's our clinics we'll be closed from 12pm on the 24th of December and reopen on the 5th of January! 🎄

A small number of practitioners will continue to work during this period. if you have an appointment, please attend as scheduled.

If you need to contact our admin staff during the break please call 6584 5379 or email adminpm@mncalliedhealth.com, staff will contact you once they're back in clinic on the 5th of January.

There is also access to our online appointments via the website at http://mncalliedhealth.com to secure your new year appointment ahead of time! 🎄🎆

23/12/2025

2025 has been another amazing year! We are genuinely grateful to each of you who have chosen to trust us with supporting your health journey! To have delivered high quality healthcare to so many makes us extremely proud 🙌

Thank you also to all of our amazing team, including clinicians, support staff and referral partners for everything you've delivered to our community.

We can't wait to see you all again in 2026 to help everyone on the Mid North Coast lead happier, healthier lives. 💪💙

22/12/2025

WORKPLACE WELLNESS: Avoiding Common Office Injuries ✨
Long hours at a desk can sneak up on your body — but with a few smart habits, you can protect yourself and work pain-free. 👇

💢 Common Office Injuries:
• Neck + shoulder tension
• Lower back pain
• Wrist + forearm strain
• Headaches from poor posture
• Tight hips + reduced mobility

The good news? Most of these are preventable with small daily adjustments.

How to Improve Work Health & Safety:

1. Set up your workstation properly
• Screen at eye level
• Feet flat on the floor
• Hips and knees at ~90°
• Keyboard + mouse close enough to avoid reaching

2. Move every 30–60 minutes
Stand, stretch, walk, or roll your shoulders. Micro-breaks reduce stiffness and boost productivity.

3. Hydrate + breathe
Dehydration increases muscle tension. Deep breathing resets posture and reduces stress.

4. Tame your tech posture
Keep your phone up at eye level and avoid long periods of “tech neck.”

5. Strengthen the essentials
Core, upper back, and glutes support better posture and reduce injury risk.

6. Manage stress levels
High stress = tight muscles. Small resets, breathing breaks, and boundaries make a huge difference.

Important:
If you’re dealing with ongoing pain, numbness, or posture-related discomfort, always consult with your physio or healthcare provider for personalised guidance and workstation adjustments.

Healthy habits at work = better focus, more energy, and fewer aches. Small changes, big impact. 💼✨