What are the opening hours?

Monday 14:00 - 06:30 Tuesday 09:00 - 18:30 Wednesday 09:00 - 18:30 Thursday 09:00 - 18:30 Friday 09:00 - 18:30 Saturday 09:00 - 18:30 Sunday 09:00 - 13:00

The One Chiropractic Centre

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The One Chiropractic Centre

The One Chiropractic Sdn Bhd

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Whether you are in pain and looking for relief, in need of rehab for a long-standing or recurrent issue, or looking to understand and change the causes of your health concerns, we stand by to serve your needs.

12/04/2026

Some people think it’s enough to either run or lift, but each form of exercise trains your body differently. Running 🏃🏽‍♂️ improves cardiovascular fitness, endurance, and calorie burn, while lifting 🏋🏻‍♀️ builds muscle strength, joint stability, and better posture.

When combined, they complement each other. Stronger muscles from lifting support your joints and reduce impact during running. Running, on the other hand, improves stamina so you can train longer and recover better. This balance helps lower injury risk and improves overall performance 💪🏼

Whether your goal is fat loss, strength, or staying active, combining running and lifting helps you move better, feel stronger, and stay resilient in daily life. 🌈

07/04/2026

Pain while climbing stairs isn’t “just age.” 🤔

It’s often an early warning sign that your knees are under stress. This can happen when the cartilage starts wearing down, the muscles supporting the knee become weak, or the joint is not moving properly. 💥

Many people ignore this discomfort because it only happens during stairs, squatting, or getting up from a chair. But over time, the pressure on the knee increases, which may lead to:

⚡️Persistent knee pain
⚡️Clicking or grinding sensations
⚡️Swelling around the joint
⚡️Reduced mobility and stiffness
⚡️Faster cartilage wear

The good news is that early assessment and proper strengthening can help reduce stress on the knee, improve stability, and slow down degeneration. In many cases, timely care can delay or even prevent the need for surgery.

If you notice knee pain when climbing stairs, don’t ignore it. Your knees may be telling you something important. 🚨

25/03/2026

Did you know adults can still build muscle in their 70s and 80s? 🤔💭

Many people believe muscle loss is permanent once we age.
But research has shown that even older adults can gain strength and muscle through resistance exercise. 🏋🏻‍♀️
Your muscles don’t check your birth certificate before getting stronger.
They just respond to consistent movement and training 😉
Age may slow things down a little…but progress is always possible! 🌈

19/03/2026

🚨 Clinic Closure Notice for Hari Raya 🚨

Selamat Hari Raya Aidilfitri to all our Muslim patients! 🕌🌙

In conjunction with the holidays, please note that our clinic will be temporarily closed from 21st to 22nd March 2026 (Saturday and Sunday).

We will resume normal operations on 23rd March 2026 (Monday). 🗓️

To those traveling, please be safe on the roads! We wish you and your family a blessed and joyful celebration. ✨

18/03/2026

After 50, muscle loss happens faster than most people realise.

This is why many people start noticing things like:
❌ Standing up feels harder
❌ Climbing stairs is tiring
❌ Balance isn’t as steady as before

But here’s the good news.
Your body can still build muscle and strengthen bones - even in your 60s and 70s.
These 5 simple strength exercises can help maintain bone density, muscle mass, and mobility.
Try doing them 2–3 times a week ✅

1️⃣ Chair Squats (Sit-to-Stand)
Stand up from a chair and sit down slowly.
👉 8–12 reps × 2 sets

2️⃣ Wall Push-Ups
Push against a wall like a push-up.
👉 10–15 reps × 2 sets

3️⃣ Step-Ups
Step up and down on a low step or stair.
👉 8–10 reps each leg × 2 sets

4️⃣ Resistance Band Rows
Pull a resistance band towards your body while squeezing your shoulder blades.
👉 10–12 reps × 2 sets

5️⃣ Heel Raises
Lift your heels while holding onto a chair for support.
👉 12–15 reps × 2 sets

Start slow. Move with control.
Consistency matters more than intensity.
Because the goal of exercise as we age isn’t about looking younger.
It’s about staying strong, mobile, and independent for life 🤗
📌 Save this post so you can refer back to these exercises anytime.

11/03/2026

A meaningful morning at Rose Charities Penang speaking about Healthy Ageing with Chiropractic Care and Resistance Training.

Staying mobile, strong, and pain-free as we age is possible with the right habits and guidance. Thank you to everyone for the warm participation and great questions!

02/03/2026

82岁奶奶稳举38公斤，而且举得非常稳定。

这不是天赋，是长期坚持锻炼的结果。
很多人觉得年纪大了就应该变弱、退步、保守。
但真正的老化，不是年龄的问题，而是是否停止训练。
力量不会自动消失，它只是等待你是否持续使用它。
积极、规律、平衡的锻炼，
让身体在任何年龄都保持能力、稳定和自信。

An 82-year-old grandmother lifting 38 kg - steadily and with full control.
This is not talent. It’s the result of consistent training over time.
Many people believe aging means becoming fragile and weaker.
But aging itself isn’t the problem - stopping training is.
Strength doesn’t disappear overnight.
It fades when we stop challenging it.
Proactive, consistent, balanced exercise allows the body to stay capable, stable, and confident at any age.

20/02/2026

82 Years Young – Aunty Yim’s All-Time PR: 40kg x 10 reps.

No excuses and no age barriers. Only consistency, courage, and character.

This is what true longevity looks like. This is aging with power and purpose.

Stay strong and independent.

May this Horse Year gallop in with strength, resilience, and prosperity for everyone. Because health is the greatest wealth. 💪

13/02/2026

🎉🧧Chinese New Year Festive Closure 🧧🎉

In conjunction with Chinese New Year, our centre will be closed from 16th - 19th February 2026, allowing our team a brief pause to welcome the season of reunion and renewal. 🍊✨

We will resume operations on 20th February 2026 (Friday).

Wishing you a Year of the Horse filled with vibrant 龙马精神 – the vigorous energy to gallop towards all your health and wellness goals!
Gong Xi Fa Cai! 🐴💪🏻

12/02/2026

Pickleball is fun, fast-paced, and full of movement. But over time, it can take a toll on your body.

We often see players experiencing:
⚡️Tightness in the lower back or hips
⚡️Neck or shoulder tension after long matches
⚡️Elbow or wrist discomfort from repeated swings
⚡️Slower recovery and reduced mobility

These issues might not stop you from playing, but they can gradually affect your performance and how your body feels between games 😵

Chiropractic care is one way to support spinal and joint function through proper movement and alignment. Many active individuals report improvements in mobility, body awareness, and overall comfort when their spine and nervous system are functioning well 👍🏼

If you’re regularly on the court and starting to notice stiffness, tension, or fatigue, it’s worth considering how your body is adapting to the demands of the game.

Listen to what your body is telling you. Stay active, move well, and care for your body between the games that bring you joy 🌈

23/12/2025

🗓️ What’s a Care Plan, and Why Does It Matter?

When most patients first come to us, it’s because something feels off - pain, stiffness, tension, or discomfort that just won’t go away. At this stage, we typically initiate an Acute Care Plan, a focused period of care that spans the first few weeks to help alleviate symptoms, restore mobility, and get you back on track.

But the real goal? Not just to feel better temporarily, but to prevent the problem from recurring. That’s where the Next Phase of Care comes in.

Once symptoms improve and your body starts responding, we often recommend moving into a more supportive rhythm, such as a session every two weeks or even once a month. This phase is about prevention, maintenance, and long-term wellness. Think of it like dental check-ups, but for your spine and nervous system.

✅ It’s not about “cracking forever”
✅ It’s about giving your body the support it needs to stay well, not just get well

If you’ve experienced real change, you deserve to keep feeling that way, and we’re here to guide you every step of the way. 😉

03/12/2025

✨ Adjust Your Spine, Boost Your Hormones ✨

Did you know that a chiropractic adjustment can do more than ease pain and restore movement? It can also trigger your body’s own feel-good chemistry. Here’s how:

🧠 Neurotensin – helps neutralise stress-related pain signals
🤝 Oxytocin – improves nerve communication and enhances emotional bonding (yes, the “connection” hormone)
🔥 Cortisol – in the right amount, it helps reduce pain caused by inflammation

These natural chemicals aren’t just a bonus, they’re part of why many people feel lighter, more relaxed, and even more focused after an adjustment.

✨ A well-aligned spine supports not just physical function, but your nervous system’s ability to regulate hormones, manage pain, and keep your body in balance.

Your body already has what it needs to feel better. We’re here to help it unlock that potential! 😉

Address

66B Jalan Free School
Penang
11600

Opening Hours

Monday	14:00 - 06:30
Tuesday	09:00 - 18:30
Wednesday	09:00 - 18:30
Thursday	09:00 - 18:30
Friday	09:00 - 18:30
Saturday	09:00 - 18:30
Sunday	09:00 - 13:00

Telephone

+60164600687

Website

http://theonechiropractic.com/

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