The Rehab Lab Sports & Spine Physiotherapy Clinic

The Rehab Lab Sports & Spine Physiotherapy Clinic Helping all Singaporeans from all age groups to overcome their pain and injuries. Getting everyone to move better, live stronger and move pain-free.

15/11/2025

Being bendy or flexible doesn’t prevent you from getting injured.

You can still strain your hamstrings from running!

Being strong at every range of motion won’t!

You’d question yourself..“Would approve of me sitting on my chair this way?”
17/10/2025

You’d question yourself..

“Would approve of me sitting on my chair this way?”

29/09/2025

If you freshly sprained your ankle or experiencing stiffness because of your favourite activities, you need to do these.

- BANDED ANKLE ROTATION

Set-Up: Sit with both legs straight and loop a resistance band around both feet, positioned near the base of your pinky toes. Keep one foot steady to create tension.
Action: Rotate the moving foot outward, away from the midline, against the band’s pull. Return slowly to the starting position.
Focus: Control the movement from the ankle — avoid letting your knee or hip twist.
Recommendations: 3 sets of 12–15 slow, controlled reps per side.
Considerations: If the supporting foot drifts, hold it against a wall or use a lighter band for better control.

- BANDED LYING TOE RAISE

Set-Up: Lie on your back, loop a band around both feet. Hug one knee to your chest while keeping the other leg straight to create band tension.
Action: Flex the ankle of the hugged leg and hold.
Focus: Maintain steady band tension and controlled ankle movement.
Recommendations: 3×15–20 sec holds per side.
Considerations: Use light enough resistance to avoid shaking. Hug tighter if you feel hip flexor strain.

- TOE-CENTRIC HIP BRIDGE w/ FOAM ROLLER

Set-up: Lie on your back, knees bent (90degrees), forefeet on the foam roller and hip-width apart. Arms by your side. (You’re trying to tiptoe)
Action: Push through the forefoot, into the foam roller, until the force lifts your hips up.
Focus: Activating and isolating the hamstrings and calves. Core engaged, lower back braced and neutral. (Squeeze glutes if needed for better stability)
Recommendations: 3 sets of 8 - 10 seconds hold. (Isometrics)
Considerations: The exercise is difficult to do, can breakdown into more sets and lesser time to hold e.g, 6 - 8 sets of 3-5 seconds hold.

18/09/2025

If you have mild, annoying knee pain, do these to make it go away.

1. HEEL-CENTRIC HIP BRIDGE (w/ or w/o Foam Roller)
Set-up: Lie on back, knees bent ~90°, heels on foam roller, toes up.
Action: Push through heels to lift hips.
Focus: Hamstrings + core engaged, back neutral, squeeze glutes for stability.
Recs: 3×10–15 sec holds.
Considerations: Should feel hard to hold, not exhausting.

2. MODIFIED WALL SIT (i)
Set-up: Back against wall, feet 1–2 foot-lengths forward, knees slightly bent.
Action: Hold semi-squat, weight even on both feet.
Focus: Knees slightly out, back flat, feel thigh/hip burn (not knee pain).
Recs: 3×15–20 sec holds.
Considerations: If knee pain > muscle burn, slide higher.

3. SINGLE HIP HINGE (Wall Supported)
Set-up: Stand facing away from wall, back foot flat on wall at knee height, front foot grounded.
Action: Hinge at hips, lower torso toward floor, then return.
Focus: Hamstrings + glutes of front leg, control movement, avoid hip rotation.
Recs: 3×12–15 reps/side, slow and controlled.
Considerations: Feel tension in hamstrings/glutes, not lower back. Use support if balance is tough.

4. STEP-UP HOLD
Set-up: Stand in front of a sturdy step or box (knee height or lower). Place one foot fully on the step, other foot on the ground.
Action: Push through the foot on the step to bring yourself up until the top leg is straight, then hold this top position. Keep hips level.
Focus: Quads and glutes of the stepping leg working hard. Core braced, avoid leaning too far forward or letting the knee cave in.
Recs: 3×10–15 sec holds per leg.
Considerations: Use a lower step if knee pain is sharp or balance feels unsteady.

Conclusion: It’s not suppose to be tiring, just challenging.

15/09/2025

Neck soreness can be annoying, here are 3 exercises that doesn’t involve anything at all except gravity.

1. SUPINE FORWARD NECK HOLD
Set-up: Lie on your back with a thin pillow/towel, knees bent, arms by your side, neck neutral.
Action: Gently tuck your chin, lift head a few cm off pillow, hold 3–5 sec, lower slowly.
Focus: Deep neck flexor strength. Avoid jaw/shoulder strain.
Recommendations: 3×5–8 reps. Quality > quantity.
Considerations: If you feel throat strain, lift less and reset.

2. PRONE NECK LIFT HOLD
Set-up: Lie face down with towel under forehead, arms relaxed, neck neutral.
Action: Slight chin tuck, lift forehead a few cm, hold 3–5 sec, lower slowly.
Focus: Deep neck extensors. Keep neck long, avoid shrugging.
Recommendations: 3×5–8 reps.
Considerations: Avoid jerking or tipping head too far back.

3. SIDELYING NECK LIFT HOLD
Set-up: Lie on side with head supported, spine neutral.
Action: Remove support, lift head a few cm straight up, hold 3–5 sec, lower slowly.
Focus: Side neck muscles, avoid rolling forward/backward.
Recommendations: 3×5–8 reps.
Considerations: Reduce range if shaky. Support head if too hard.

22/08/2025

We understand when our lower back spasms, we can barely move. Much less to exercise. So here are gentle movements/exercises you can do for the time being to relief your pain.

This is a standing version, for some they can do these exercises while lying down(previous post).

Obviously some can’t.

———

1. Standing Forward Knee Raise

* Set-up: Stand tall near a wall for balance, feet hip-width, spine neutral.
* Action: Lift one knee to hip height (90°), hold at top.
* Focus: Engage hip flexors, avoid leaning back.
* Reps: 4×12 2 secs holds per side.
* Tip: If balance is tough, use wall or lower the knee height.


2. Banded Standing Forward Knee Raise

* Set-up: Band looped around both feet. Stand tall, one leg anchors.
* Action: Lift working leg to 90°, pause at top.
* Focus: Hip flexors under band tension, pelvis level.
* Reps: 3×15 2 secs holds per side.
* Tip: Keep standing leg firm, avoid leaning back.


3. Standing Lateral Knee Raise

* Set-up: Stand tall near wall, shift weight to one leg.
* Action: Lift free leg sideways (knee slightly bent), toes forward, hold.
* Focus: Glute med/min for hip stability.
* Reps: 3×10 2s holds per side.
* Tip: Keep pelvis level, movement small and controlled.

Rubbing your injuries won’t make them magically disappear.
18/08/2025

Rubbing your injuries won’t make them magically disappear.

It’ll feel like you’re in somebody’s, warm and bright house but with a reception at the door.
08/08/2025

It’ll feel like you’re in somebody’s, warm and bright house but with a reception at the door.

29/07/2025

LOWER BACK PAIN ↓

—

SUPERMAN HOLDS

Action: From this position, slowly lift your chest and arms off the floor by squeezing your shoulder blades together and activating your mid- to upper-back muscles. Your elbows should hover just off the floor as your chest rises—without using momentum. Keep your legs grounded throughout by pressing into your toes and actively flexing the quads. Pause at the top for 1–2 seconds.

Focus: This version strongly targets the thoracic and lumbar extensors, especially the erector spinae, rhomboids, mid traps, and posterior deltoids, while the glutes and core help stabilize.

Recommendations: Perform 3 sets of 8–12 slow, controlled reps. Hold each lift at the top for 1–2 seconds, then return gently to the floor.

KNEE RAISES

Action: As you raise(do not swing) the leg on the towel/pillow, keep the knee slightly straightened and the core relaxed. Pause briefly at the top, then lower slowly back down with control. Alternate sides or complete all reps on one side before switching.

Focus: Don’t brace the core so much, as you’re trying to activate the front/side part of your top leg (close to the hip). Keep the other leg grounded but not pushing down the floor.

Recommendations: 3 sets of 10 – 12 reps per side. (Don’t start from the floor as the lower back would naturally want to arch

CLAMSHELLS

Action: Keeping your feet touching, lift your top knee as high as you can without rotating your hips or spine. Pause at the top, then slowly lower.

Focus: Move through the hip, not the back. Keep your core engaged and avoid rolling your hips backward.

Recommendations: 4 sets of 12–15 reps per side. If too easy, add a resistance band around your thighs or straighten the top leg.

23/07/2025

Shoulder pain? Do these ↓

Address

Civil Service Club, #02-00, 60 Tessensohn Road Bendemeer
Singapore
217664

Opening Hours

Monday 09:00 - 20:00
Tuesday 09:00 - 18:00
Wednesday 09:00 - 18:00
Thursday 09:00 - 20:00
Friday 09:00 - 13:00
Saturday 09:00 - 18:00

Telephone

+6580571800

Website

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