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.

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 ↓

Growth for us, better care for you.
02/07/2025

Growth for us, better care for you.

Giving you the best that you deserve. Every minute, every interaction is filled with value.
19/06/2025

Giving you the best that you deserve. Every minute, every interaction is filled with value.

04/06/2025

Every year, the science of rehab keeps evolving — and this year’s World Physio Congress really challenged us to think bigger about how we help people move and recover.

Our team spent days learning from world experts and exploring the latest research on pain, movement, and what really drives great outcomes. What stood out? Good rehab is never one-size-fits-all. It’s about seeing the whole person, making each plan personal, and using clear, practical ideas that actually work in real life.

Whether you’re an athlete, managing long-term pain, or just want to feel stronger, here are a few of the biggest ideas we’re bringing back for you.

26/05/2025

And his name is not Kelvin, it’s Nash.

19/05/2025

Here all day but not 24/7.

9am - 8pm, everyday except Sunday.

Actually Saturday 9am - 6pm. Our physios also need rest hor.

13/05/2025

We promise you won’t look like a weirdo in the office.

You’d be the one laughing at them instead because you’re the only one who’s not having neck/shoulder pain.

Here’s how you load your achey necks, safely:

- Place elbows on your desk. (height of desk doesn’t matter)
- Place your palms on your forehead/back of your head
- Gently and gradually press your head against your hands
- Until your neck muscles starts to “kek” more
- And until your whole upper body starts to vibrate

3 sets of 12 seconds hold.

That’s would suffice to last you the day, at least.

06/05/2025

Caution: It is a provocative test. Because we’re trying to find the pain. Do slow, do gently!

Similar to your ligament injuries, it requires a certain condition to put your meniscus at risk — usually a combination of bending, weight-bearing, and twisting happening all at once.

It’s not just about a wrong move; it’s about the wrong move under the wrong load, at the wrong time.

When the knee is loaded — like when you're squatting, pivoting, jumping, or quickly changing direction — the forces going through the meniscus can spike suddenly.

If the pressure exceeds what the meniscus can tolerate, that's when small tears or even bigger injuries can happen.

This is why meniscus injuries aren’t usually from normal walking or standing still — they’re often from a perfect storm of bad position, bad timing, and too much force.

STILL not sure whether your meniscus is fully intact? DM us!

30/04/2025

Pain in your knees after a simplest of tasks? It might be an overuse injury in the making.

When we contract our quadriceps muscles, the force transfers through a coordinated chain: from the muscle tendon, to the kneecap (patella), through the patella tendon, and finally into the shinbone (tibia).�Everything lines up beautifully, allowing us to sit, stand, squat, kick, jump, and even flip.

But if just one part of this system becomes inflamed or injured, the entire chain can be compromised — leading to pain, weakness, or reduced performance.

This system is known clinically as the Extensor Mechanism.

A clinical term for this pain or condition is called: Jumper’s Knee
�It's often seen in athletes who perform a lot of jumping — such as basketball and volleyball players — but it isn’t exclusive to them.�Any sport or activity involving repeated impact, like running or racket sports, can also overload the patella tendon over time.
Interestingly, it's not always about sport.
�You could be punching numbers at your computer all day, and still develop an elbow pain similar to that of a seasoned tennis player.�Overuse injuries don't just happen from athletic performance — they can happen from daily life, poor mechanics, or small stresses building up over time.

22/04/2025

Enough pressure?

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

Alerts

Be the first to know and let us send you an email when The Rehab Lab Sports & Spine Physiotherapy Clinic posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Contact The Practice

Send a message to The Rehab Lab Sports & Spine Physiotherapy Clinic:

Shortcuts

Share

Category