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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Ergonomic Workstation Exercises
Prevent Repetitive Strain Injuries - Physiotherapy Singapore

Ergonomic Workstation Exercises

Occupational Safety and Health Administration (OSHA) reports that more than 650,000 office workers and employees take medical leave each year due to repetitive strain injuries causing muscle fatigue, pain, stiffness in their bodies. One of the reasons is that spending hours and hours each working day seated at one's workstation at the computer can lead to fatigued and painful muscles as well as stiff joints. Taking a few short rests and breaks (micro-breaks) throughout the day as well as doing some ergonomic workstation exercises can help to provide relief to overstrained muscles and joints as well as prevent too much strain and stress on our bodies.

Hand and Finger Stretches

Stretch your hands, fingers and wrist frequently to decrease stiffness and joint pains. Spread out your fingers like a fan and slowly curl them towards your palm (like a fist) whilst holding your wrist in a fixed position to stretch your fingers. Make a gentle fist and bend your wrist backwards towards your forearm until you feel a gentle stretch and hold the position for about 10-15 seconds. Then bend your wrist downwards towards the underbelly of your forearm and hold the stretch for 10-15 seconds.

Arm Stretches

Moving and stretching your arms a few times a day during work helps with blod circulation and prevents muscles from tightening up from prolonged static positions. Bend one elbow and reach behind your head and use the other hand to grip the elbow and gentle pull until you feel a gentle stretch across your back and hold for 10-15 seconds. Repeat with the other arm. Lace your fingers together and extend your hands and arms in front of your chest to stretch your arms and shoulders. Raise your arm to shoulder height, reach back and straighten your arm out to the side whilst extending your fingers to stretch the front of your arms, wrist and fingers.

Neck and Back Stretches

Prolonged sitting at your workstation for a couple of hours can create tension, tightness and pain in your back and neck. Change your position every hour (at least) and sitting slightly leaned back (your back should be around 105 degrees and not 90 degrees upright) with you back and neck aligned can help to prevent pain and fatigue. Do this exercise a few times a day: slowly shrug your shoulders towards your ears and then relax them to ease the tension and stiffness in your upper back and neck. Tilt your chin towards your chest until you can feel a gentle stretch along the back of your neck and hold for 10-15 seconds. Tilt your head left for 10-15 seconds, repeat with other side.

Put each arms at your sides and gently squeeze your shoulder blades together to relieve the tension in your upper back. Whilst sitting, cross one leg over the other leg at the knee and gently rotate your upper body in the opposite direction to stretch the middle and lower back.

Thigh and Legs Stretch

In sitting, use two hands to "scoop" the underneath of your left thigh. Gently raise it towards your chest until you feel a stretch, hold for 10-15 seconds. Repeat with the other leg. Straighten both knees, heels resting on the floor. Raise your foot up and down and around to promote circulation in your legs.

Do these ergonomic workstation exercises during each micro-break you take, we recommend at least once per hour to relief the tension and strain in your muscles and joints.

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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


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. See the list of orthopedic surgeons we serve in Singapore
  5. Return to Urbanrehab's Physiotherapy, Hand Therapy and Sports Massage Singapore Home Page from our ergonomic workstation exercises page

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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