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
Rotator Cuff Exercises and Physiotherapy Singapore
Rotator Cuff Exercises
If you sustained a rotator cuff
injury, this article will show you some physiotherapy exercises that you
will need to do that will be taught by your physiotherapist. They are
designed to strengthen the muscles of the rotator cuff and the shoulder –
they should not cause you any pain, especially sharp pain. If you do
feel any sharp pain during the exercise, stop and rest, and start again
with a lighter load/weight. Before you start, make sure that you
warm up first.
Warm up by doing brisk walk or jog on the spot for about 5
minutes until you find that your heart rate has increased. Then stretch
your shoulders and arms, and do gentle pendulum exercises at the
shoulder (to do this, gently bend over with a chair or table, and gently
using body movement, allow your hand and shoulder to make an “O”. Keep
your shoulder and hand muscles relaxed and perform the exercises slowly
for about 5-10 minutes count.
For the exercises below,
repeat them each about 5-10 minutes each and with increasing load with
each passing week. Start light (about 1-2 ounces) and gradually move up
to 2, 4, 6 etc. After each sessions, put a cold/ice pack on your
shoulder for about 10 minutes.
Make sure that the ice pack is wrapped in
towel. If you think you have sustained a rotator
cuff/shoulder injury but you’re unable to receive physiotherapy
treatment, you can consider Steve’s rotator cuff therapy exercises that he used to overcome his rotator cuff injury.
you do all four rotator cuff exercises daily, your rotator cuff muscles
will become stronger, and you will prevent further rotator cuff
injuries and increase your shoulder strength.
Rotator Cuff Exercise #1
flat on your stomach on a table or a bed. Put the arm that you want to
strengthen on the outside, and put your arm at shoulder level with your
elbow bent at 90° degrees and your hand down. Keeping your elbow bent,
slowly raise your hand/wrist until your hand becomes level with your
shoulder. Repeat by lowering your hand again. Do for 5 minutes, and add a
load/weight if it’s too easy for you. Repeat with your right arm.
Rotator Cuff Exercise #2
on your side with a rolled up towel/small pillow under the top armpit.
The bottom hand should be comfortably rested on the surface, at your
side with elbow bent 90° degrees. The hand on top – roll the shoulder
out and raise the forearm till it’s pointing upwards (similar to a
backhand swing in tennis). Lower your arm gently. Repeat for 5 minutes,
then do this exercise with the other hand. Add resistance if necessary.
Rotator Cuff Exercise #3
exercise is the exact opposite to exercise #2. Lie on your right and
bend your right elbow to 90° degrees. Then slowly roll your right
forearm in at the shoulder, and your forearm should be able to reach
your left chest (like a forehand swing in tennis). Then lower the
forearm slowly. Repeat for 5 minutes, then continue with the other hand.
Add weights if necessary.
Rotator Cuff Exercise #4
upright, lift up both shoulder to about 90° degrees in front of you,
and repeat for five minutes or until tired. You can also use a weight if
it’s too easy for you. Some variations to this is that instead of
lifting your hands 90° degrees in front, you can lift your hands 90°
degrees to the side, at a horizontal angle etc. There should not be any
If you think you have sustained a rotator cuff/shoulder
injury but you’re unable to receive physiotherapy treatment, you can
consider Steve’s rotator cuff therapy exercises that he used to overcome his rotator cuff injury.
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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 rotator cuff 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!