Phoenix Rehab Novena Clinic Launch

Dear doctors, patients and friends, we are going to launch Phoenix Rehab @ Novena tentatively on Monday, 8th January 2018 (see clinic location and details here), subject to finalizations related to renovations and pre-launch activities. There is lots more to do, including the completion and upgrading of this website, but we are very excited for this opportunity to serve you.

Update you soonest!

Phoenix Rehab Group

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Work Out Safer with a One Rep Max Calculator to Guide You

Rehabilitation is the best cure for injuries suffered by the human body. To prevent rehabilitation, you must take proper care and precaution when it comes to your body.

For those who are serious about their weight training or workouts, one way to prevent injury is by understanding how much weight your body can handle or lift.

Why Lift Heavy and Risk Injury?

But why is it important to lift heavy and risk injury? Scientifically speaking, if you want your body to grow bigger and become stronger, you must push it periodically. This is why men often wonder and talk about their one rep max in the gym, in other words, the maximum amount of weight they can lift for one repetition.

Many serious body builders attempt their one rep max for various exercises at least once every couple weeks to send their muscle fibers a signal that they need to grow bigger and stronger to handle the weight being put on them. Muscles have memory, and they use this memory when they rebuild during the time you rest in between your workouts.

How Much Weight Should You Lift?

Each of us is different, and therefore the weight our bodies can handle is also different. Our workout intensity is also affected significantly by the environment in which we train. For example, working out in Denver, Colorado is not the same as working out in New York City because the oxygen levels in the air are different due to Denver’s elevation above sea level. Differences in nature clearly impact our conditioning.

In addition to natural externalities, there are several other variables as well that impact our ability and the way we train. Some of these include our diet, rest patterns, the time of the day we train, air conditioning, etc.

It is not uncommon for heavy weight lifters to hurt themselves while working out because they overestimate how much they can lift. Such workout injuries are not only painful, but often take several weeks, months and even years to recover from.

Preventing Gym Injuries With a 1 Rep Max Calculator

One way to prevent such injury is by using a one rep max calculator when working out. A 1 rep max calculator is a program that helps you determine the maximum weight your body can handle in the gym for any given exercise at any given point in time.The one rep max calculator is accurate because it is based on a scientific formula, for which you provide the inputs based on your workout patterns. Because you provide the inputs, the one rep max calculator is able to provide a customized response for each unique individual.

Most 1 rep max calculators can only be found online and therefore a bit inconvenient to use on the go. Recently however, the 1 rep max calculator has become available on iTunes for you to download, take and use with you at the gym or wherever you go.

Leveraging technology to understand and use science to your advantage is a great way to take precaution when working out, and 1 rep max calculators are a great way to do that for serious weight trainers.

Where to next?

  1. Make A Physiotherapy, Hand Therapy or Deep Tissue Release Singapore Appointment
  2. Arrange A CallBack or Make An E-Enquiry Here
  3. See the list of physiotherapy conditions we treat
  4. Return to Urbanrehab's Physiotherapy, Hand Therapy and Sports Massage Singapore Home Page from our one rep max calculator page
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Our Physio & Rehab Expertise

Phoenix Rehab Group works with specialist physiotherapists and specialist rehab therapists who are highly trained, qualified, experienced and passionate to provide high level of expert care to our patients.

Areas of specialization

  • physiotherapy: back and neck (spine), sports, shoulder, hip, knee, ankle
  • hand therapy: forearm, wrist, hand and fingers
  • podiatrist: leg, calf, ankle, foot and toes
  • read more on our specializations here

All our therapists are fully insured and registered with Allied Health Professions Council (AHPC) and Traditional Chinese Medicine Board (TCM). See our entire team here by location and specialization.

Initially, our specialist physiotherapists will carry out a thorough assessment, helping them to select the most appropriate treatment to help you recover. They then provide expert treatment for your pain as well as prescribing specific exercises to reduce your risk of re-injury and giving you a long term solution.

To call for inquiries or appointments, please contact us at:

SMS/Call/Whatsapp: 96402670


Tell A Friend About Us

We appreciate you as a patient and want you to know that the #1 way we grow as a clinic is through word of mouth referrals from valued patients like yourself.

We do not rely on advertising - instead, we prefer and appreciate the goodwill and positive reinforcement from patients.

When you have the opportunity, please take the time to tell your family, friends and physicians about the positive results and experience you have had in our clinic.

Thank you so much, and stay healthy!

Please Call/SMS/WhatsApp to
xx, thanks!


We are a wholly Singapore Private Limited group of licensed physiotherapists, hand therapists, podiatrists, chiropractors, sports massage therapists, clinical pilates practitioners and TCM physicians practicing in our scope of rehabilitation and its areas of specializations.

As listed in our website are the list of services we provide our clients as referred by their medical doctors or by self referrals/word of mouth, but you can also make an appointment without seeing any doctors (that being said, if you do need a referral to a specialist orthopedic surgeon or sports GP, we will recommend you too as value added service at no additional costs to you).

The range of rehabilitation results vary from patients to patients, depending on a variety of factors and reasons such as severity of condition, genetics, gender and age. However, we will still deliver the best evidence-based-practice of physiotherapy, hand therapy, TCM, sports training and deep tissue release therapy that we can deliver (we are proud to say that we try our best to only engage the most experienced and specialist therapists - which makes a big difference in clinical outcomes).

The information available on this site is for educational purposes only, if you need a full professional advise on physiotherapy, hand therapy and occupational therapy, please schedule an appointment with us by contacting our staff by Call/SMS/WhatsApp at xx or email, thanks!




You can also text or WhatsApp and we will call you back too =)


Physio, Rehab &  Insurance

Your physio, hand therapy and rehab with us may be covered under your medical insurance or cashless - find out more here.


Acupuncture TCM
Balance Physiotherapy
Biomechanics Physiotherapy
Chest Physiotherapy
Clinical Massage Physiotherapy
Clinical Pilates
Cold Therapy Physio
Complementary Physiotherapy
Cupping TCM
Deep Tissue Massage
Desensitisation Physiotherapy
Electrotherapy Physio
Ergonomics Physiotherapy
Exercise Physiotherapy
Gua Sha TCM
Falls Prevention Physiotherapy
Hand Physiotherapy
Heat Physiotherapy
Home Physiotherapy
Ice Physiotherapy
Interferential Physiotherapy
Manipulation Physiotherapy
Muscle Stimulation Physio
Musician Physiotherapy
Stroke/Neuro Physiotherapy
Orthopedic Physiotherapy
Hand Splinting Physiotherapy
Pain Management TCM
Pain Relief Physiotherapy
Post Amputee Physiotherapy
Post Surgery Physiotherapy
Postural Physiotherapy
Re-Education Physiotherapy
Physiotherapy Singapore
Relaxation Physiotherapy
Sonophoresis Physiotherapy
Splinting Physiotherapy
Sports Physiotherapy Massage
Physiotherapy Stress Relief
Swelling Physiotherapy
TENS Physiotherapy
Tension Headaches Physiotherapy
Thermal Physiotherapy
Traction Back Physiotherapy
Trigger Point Physiotherapy
Ultrasound Physiotherapy
Wax Heat Physiotherapy


Finally I know what I have, my pain decreased and now I'm back to work!

Regional Sales Manager

OMG. The pain levels in my hands have dropped dramatically, about 60-70%


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