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
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
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
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
Neck and Back Stretches
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.
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
Thigh and Legs Stretch
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
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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
To call for inquiries or appointments, please contact us at:
Where to next?
- Make A Physiotherapy, Hand Therapy or Deep Tissue Release Singapore Appointment
- Arrange A CallBack or Make An E-Enquiry Here
- See the list of physiotherapy conditions we treat
- See the list of orthopedic surgeons we serve in Singapore
- 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!
PHOENIX REHAB APPOINTMENTS & ENQUIRIES
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 email@example.com, thanks!