Faqs

Do I need a doctor referral to see a physiotherapist?

No, you don’t need a doctor’s referral to see a physiotherapist! Our physiotherapists are fully qualified to assess, diagnose, and treat musculoskeletal conditions based on the symptoms you present. However, if you’re planning to seek reimbursement through your corporate or private insurance, a referral from a General Practitioner (GP) or Specialist may be required. We recommend checking with your insurance provider for the specific requirements needed for a successful claim.
How should I prepare for my first appointment?

If you have a doctor’s referral letter or any medical imaging/reports, feel free to bring a copy along for our physiotherapist’s reference. You're welcome to come in whatever attire you're comfortable with - whether it’s office wear or activewear! If needed, clean clothes are available at our clinics for you to change into.
Are your physiotherapists certified in Singapore?

Yes - most of our physiotherapists are dual registered in both Singapore and Australia. Specifically, all Singapore-based physiotherapists are required to be accredited by the Allied Health Professional Council (AHPC), a professional board under the Ministry of Health, before they can practise in Singapore. Find out more here.
Why is physiotherapy important?

The end goal of physiotherapy is to empower patients to take ownership of their conditions, and this process varies from one condition to another. At ONE Physio, we believe in the importance of a holistic approach to your health. We strive to enable you in achieving optimal functional mobility, towards a complete recovery through treatment and education. From acute injury, chronic conditions to general musculoskeletal advice to improve your quality of life, we can help you!
Is physiotherapy painful?

Our physiotherapists always seek to minimise your pain and discomfort, regardless acute or chronic. They work within your pain threshold to help you heal and restore movement and function. Occasionally, other treatment modalities such as clinical massage, shockwave therapy and dry needling may be ultilised. Rest assure that your physiotherapist will consistently check in with you regarding your discomfort threshold during the session, to establish your tolerance to the treatment.
How do I make an appointment?

You may book your appointment with our physiotherapists by: Book online here. Call us at 6883 1141 (RF/AIBI) / 6223 6281 (MBFC) WhatsApp us at wa.me/6588683430 Email us at reception@onephysio.com.sg

EDUCATION

As a physio, here are 5 things Jaz NEVER do again (and we teach our clients to avoid too):

Hovering over the toilet seat
Peeing just in case
Straining

Watch the reel for the last 2 things.

These might seem like small things—but they’re root causes of chronic pelvic and musculoskeletal issues we treat every day.

Good habits = strong recovery + long-term wellness.

#ONEphysio #pelvichealth #pelvicfloor #pelvicwellness

HYROX, Spartan, or just lifting hard—when you tweak something, do you ICE or REST?

🧊 Here’s our quick guide to when each one works.
🧊Btw, don’t wait too long to get professional help for hamstring or shoulder pulls!

#ONEphysio #hyroxrecovery #injuryfirstaid #sportsphysio

Tight wrists = tight elbows = aching shoulders.

Let’s break the chain with these 3 wrist mobility drills.

💻 Especially if you’re at the keyboard all day—these are for you.

Try them once a day and feel the difference in your grip, reach, and shoulder tension.

#ONEphysio #deskrelief #wristmobility #posturephysio

Lifting your baby and feeling a sharp pain at the wrist or the base of your thumb?

You might be dealing with De Quervain’s Tenosynovitis, more commonly known as Mummy’s Thumb.

💡 It’s common among new parents—especially as your baby grows heavier—but the good news is, it’s treatable.

Now that Baby K is 7 months old, Ching shares her go-to tips and gentle exercises to help prevent Mummy’s Thumb—even while carrying your little one!

👶 Follow along for practical moves you can try today.

If you are still in pain even after trying these exercises, drop us a DM! We would love to journey with you.

#ONEphysio #mummysthumb #dequervainstenosynovitis #postpartumrecovery #physiotherapy #wristpain #babycarrying

🤱 Bouncing back after baby isn’t about “getting your body back.”

It’s about rebuilding strength and connection—especially in your core and pelvic floor.

Try these mat exercises you can do at home with Ching.

We are here to support your post-partum journey. DM us!

#ONEphysio #postpartumpilates #corehealing #pelvichealth #postpartum

We’re excited to welcome Nadia to the ONE Physio family!

She brings deep expertise in posture correction and Wellness Pilates. Whether you're recovering from pain or just want to move better, her sessions are tailored for all levels.

✨ Small group & 1:1 wellness pilates now available. DM to book your spot.

#ONEphysio #wellnesspilates #injuryprevention #posturecoach

❌ Not all shoulder pain = frozen shoulder.

Here’s the truth: if you can still raise your arm past shoulder height, it’s likely not a true frozen shoulder.

If you can lift and rotate your arm like this, it’s likely something else — like shoulder impingement or tightness from desk posture.

Frozen shoulder = severely limited range of motion in multiple directions

Come in for a proper assessment — don’t let TikTok diagnose your pain.

#ONEphysio #frozentshoulder #shouldermobility #shoulderpain

“Ernie has become my entire family’s in-house fixer—from granddad to cousins.”

Real stories like this remind us why we do what we do.
Thank you for trusting ONE Physio with the care of your family—we’re honoured to be part of your wellness journey. 💙

#ONEphysio #clienttestimonial #physiotherapy

Movement is life.

Here’s a snippet from our corporate talk with Ernie where he gives practical tips on how to move well and be well.

Book our corporate talk and learn how to prevent work-related injuries and improve desk-bound mobility.

Just drop us a DM!

#ONEphysio #corporatewellness #physiosg #officeergonomics #movementforlife

Before you run for Hyrox… read this:

Your legs need more than cardio — they need conditioning.
Jed shares 2 essential exercises to bulletproof your lower body:

🔥 Build strength
🔥 Boost endurance
🔥 Reduce injury risk
These are staples in our Hyrox prep toolkit.

💪Follow along and tag a training buddy who needs this!

#ONEPhysio #hyrox #hyroxtraining #hyroxsg #hyroxworld

🦵 Crushed leg day? Don’t skip recovery.

Here’s a quick self-massage routine to reduce soreness, improve blood flow, and help you bounce back faster 💥

#ONEphysio #selfmassage #legdayrecovery #myofascialrelease #postworkoutrecovery

🧠 Having trouble feeling your pelvic floor muscles?

Sussana shares 3 powerful visuals to help you connect with your core:

1️⃣ The towel method – Feel the pressure and release as you follow Sussana’s steps.
2️⃣ The jellyfish – Think of your pelvic floor like a jellyfish gently contracting and floating back down.
3️⃣ Water droplet ripples – Visualise a drop hitting a calm lake... then reverse that ripple as you lift your pelvic floor muscle.

Still unsure how to, drop us a DM and we will help you along!

#ONEphysio #pelvicfloorexercises #pelvicfloorphysio #breathwork #diaphragmaticbreathing #coreconnection

Let’s do a quick pelvic floor reset with Jaz.

Remember:
👉 Squeeze your pelvic floor – breathe out
👉 Relax – breathe in

Repeat 6 times, slowly and mindfully.

Want more pelvic floor exercises? Let us know in the comments!

#ONEphysio #pelvifloorexercises #pelvicfloorphysio #breathwork #diaphragmaticbreathing #coreconnection

Our team put their grip strength to the test with a dynamometer…guess whose grip is the strongest? 👀

👊 General healthy grip strength ranges:
Men: 35–60+ kg
Women: 20–40+ kg
(Typically stronger on your dominant side!)

Swing by ONE Physio to test yours — can you beat our high score?

#ONEPhysio #gripstrength #gripstrengthtraining

Recovering properly after a Hyrox training session is just as important as the workout itself.

Here’s how to help your body bounce back:
🧘 Stretching – ease tight muscles and improve mobility
😴 Rest – sometimes less is more.
🥗 Nutrition – fuel up with protein + complex carbs

Watch the full video for Jed’s favourite post-Hyrox recovery stretches.

Tag a training buddy who needs this reminder.

#ONEPhysio #hyrox #hyroxtraining #hyroxsg #hyroxworld

Did you know, doing 10 bodyweight squats every 45 minutes during an 8.5-hour desk day improves blood sugar levels more than a single 30-minute walk?

So if you’re seated in the office and scrolling this… stop and try this with Jed👇

1️⃣ Stand with feet shoulder-width apart
2️⃣ Keep your chest upright
3️⃣ Lower your hips like you're sitting in a chair
4️⃣ Knees behind toes, weight in heels
5️⃣ Drive back up – that’s 1 rep

Try 10 reps — your body will thank you.

👉 Follow us for more science-backed rehab tips!

#ONEPhysio #officerehab #deskexercise

Breathwork isn’t just calming—it teaches your core and pelvic floor how to activate and relax properly.

In this video, we’ll guide you through:

💨 Diaphragmatic breathing
💪 Combine breathwork with pelvic floor lift

Save this for your daily practice!

#ONEphysio #pelvifloorexercises #pelvicfloorphysio #breathwork #diaphragmaticbreathing #coreconnection

Do you leak when you stand up from a chair?

Leaking or urinary incontinence might be a sign of pelvic floor weakness.

Try this simple tip you can start using today. Follow Sussana’s que as she guides you through the steps.

If you’re not sure what “engage” feels like—or if you’re doing it right—come in and see for yourself on our realtime ultrasound machine.

💌 DM to book a pelvic floor consult

#ONEPhysio #pelvicfloorexercises #pelvicfloortok #prolapse #kegelexercises #womenshealthphysio

Follow Jaz as she takes you through a series of pelvic floor activation. You can do it 8 reps x 3 times.

⚠️ But remember—only do this if you do not have an overactive pelvic floor. If you're unsure, come in for an assessment.

#ONEPhysio #pelvicfloorexercises #pelvicfloortok #prolapse #kegelexercises #womenshealthphysio

💬 "My go-to for all the mum issues!"

Thank you, Linda, for making ONE Physio your trusted choice and recommending us to your friends. From everyday aches to deeper concerns, we're here to support mums through it all. 💛

#ONEPhysio #pelvichealth #ClientLove #sgmoms #prenatal #postnatal #sgmummies

You can relief shoulder pain by just lying on your bed.

All you need is a towel and a few minutes! Follow Jed’s tutorial to ease shoulder tension and improve mobility.

Save this post & try it after work!

#ONEPhysio #shoulderpain #shoulderpainrelief #shoulderpaintreatment

If you’re constantly looking down at your phone or laptop, you might be developing text neck—a condition that can cause:

❌ Neck pain & stiffness
❌ Headaches & eye strain
❌ Tight shoulders & upper back tension
❌ Nerve compression leading to numbness in arms

💡 The Fix?
✔️ Raise your screen to eye level
✔️ Take frequent breaks—try the 20-20-20 rule (every 20 minutes, look 20 feet away for 20 seconds)
✔️ Stretch & strengthen your neck, shoulders, and upper back
✔️ Chin tuck exercise to reset your posture

#ONEPhysio #shoulderpain #shoulderpainrelief #shoulderpaintreatment #textneck

Your shoulder is the most mobile yet the most unstable joint.

The fix? Keep moving! Stretch, strengthen, and maintain good posture.

Need help with chronic shoulder pain? Book a physio session today!

#ONEPhysio #shoulderpain #shoulderpainrelief #shoulderpaintreatment

A lacrosse ball release can help ease tension from shoulder stiffness from desk work or training.

🎾 Grab a lacrosse ball, roll over tight spots, and hold for 30 seconds.

It may sound simple, but it is definitely effective!

#ONEPhysio #shoulderpain #shoulderpainrelief #shoulderpaintreatment

A client from our recent corporate talk shared that she could barely lift her shoulders.

We did a quick release, but her range of motion barely improved. That’s because shoulder mobility is affected by a variety of causes and it does take time to recover.

Physio is all about finding the root cause of your pain. If your shoulder pain persists for more than 2 weeks, we recommend getting it checked.

#ONEPhysio #shoulderpain #shoulderpainrelief #shoulderpaintreatment

Office worker vs athlete: Who’s more at risk for pain?

They both are, just different kind.

The solution? MOVE! Whether you’re at a desk or training hard, proper mobility, strength work, and recovery are key to staying pain-free.

#ONEPhysio #officeinjury #chronicpain #acutepain #mobility #movewellbewell

If you feel pelvic pain, tightness, or discomfort, your muscles may be overactive. Instead of doing Kegels, try these relaxation techniques:

- Deep breathing exercises
- Gentle stretches
- Manual therapy

Our team can help assess your pelvic floor and guide you toward the right exercises.

#ONEPhysio #physicaltherapy #physicaltherapist #physio #physiotherapy #pelvicfloor #pelvichealth #pelvicfloortherapy

Your pelvic floor is too tight if you have:

⚠️ Pain (pelvis, lower back, hips, during intercourse)
⚠️ Difficulty emptying your bladder/bowels
⚠️ Pelvic heaviness or pressure
⚠️ Pain with tampons or medical exams
⚠️ Feeling tense or clenching constantly

Did you know that tight pelvic floor muscles can also cause incontinence? 🤯 If any of these sound familiar, 𝘆𝗼𝘂 𝗺𝗶𝗴𝗵𝘁 𝗻𝗲𝗲𝗱 𝘁𝗼 𝗳𝗼𝗰𝘂𝘀 𝗼𝗻 𝗿𝗲𝗹𝗮𝘅𝗮𝘁𝗶𝗼𝗻, 𝗻𝗼𝘁 𝘀𝘁𝗿𝗲𝗻𝗴𝘁𝗵𝗲𝗻𝗶𝗻𝗴.

Our physiotherapists can help! DM us to book a consultation.

#ONEPhysio #physicaltherapy #physicaltherapist #physio #physiotherapy #pelvicfloor #pelvichealth #pelvicfloortherapy

Pelvic floor issues are common but treatable. Here’s what to expect at a pelvic floor consultation at ONE Physio:

Step 1: Discussion – We talk about your symptoms, medical history, and concerns.

Step 2: Assessment – We check your posture, breathing, core strength, hip, lower back, and abdominal muscles.

Step 3: Real-Time Ultrasound – Helps you engage the right pelvic floor muscles.

Step 4: Personalised Treatment Plan – Includes exercises, breathwork, manual therapy, and lifestyle changes.

DM us to book a session.

#ONEPhysio #physicaltherapy #physicaltherapist #physio #physiotherapy #pelvicfloor #pelvichealth #pelvicfloortherapy

You’re not alone if you experience:

✔️ Leaks when coughing, sneezing, or laughing
✔️ Constipation or incomplete evacuation
✔️ Pelvic pain after prolonged sitting
✔️ A heavy or “falling out” feeling in your pelvic area
✔️ Pain during intercourse

These could be signs of pelvic floor dysfunction. Book a consultation with us for our real-time ultrasound service for recovery.
#ONEPhysio #pelvichealth #postpartum #pelvicfloor

Hey everyone, it’s Ching again!

To ease back into exercise, I’ve been incorporating elements of yoga and Pilates with guidance from my physio team.

Here are a couple of exercises I’ve been doing—they focus on core engagement, stability, and mobility. These exercises are generallysSafe to try from 6 weeks postpartum, but always check with your physio or doctor first.

#ONEphysio #postpartumrecovery #pelvichealth

So glad to be back at ONE Physio after my maternity leave! ❤️

I had my pelvic floor muscle activity checked with their latest real-time ultrasound machine—it gave me the confidence to know exactly what my body is ready for.

I will be sharing my fav postpartum pelvic strengthening exercises in the next post. Hope these will help you with your recovery journey!

#ONEphysio #postpartumrecovery #pelvichealth

Did you know you start losing muscle mass as early as your 30s—and the process speeds up with age? 🏋️
But here’s the good news: muscle loss doesn’t have to be inevitable! It’s never too late to slow down or even reverse that process.

Tips in post.

#onephysio #muscleloss #musclehealth

We often focus on the big muscles, but the smaller ones work just as hard to keep your body moving smoothly. 💡

Take a moment to appreciate these underrated muscles:
🦵 Popliteus: Unlocks your knee for smooth movement.
🦶 Flexor Hallucis Longus: Stabilises your arch and powers your big toe.
🐾 Tibialis Posterior: Supports your ankle and keeps you steady.

It’s not just about the muscles you see—it’s about supporting the ones you don’t. Let us know if you’d like exercises to work on these muscles.

#onephysio #mobility #musclebuilding

Back pain after a long day at work? You’re not alone. The key isn’t just sitting up straight—it’s about keeping your body in motion throughout the day.

Small changes like adjusting your workspace, taking micro-breaks, and doing simple desk stretches can make a huge difference.

👉 Follow us for tips to stay pain-free and energized, even during the longest workdays.

#onephysio #officeworkout

Pressed for time? Even just 5 minutes of movement can do wonders for releasing tension and keeping your body energized.

Here’s a quick routine perfect for office workers. It’s not about squeezing in a full workout—it’s about 𝘀𝘁𝗮𝘆𝗶𝗻𝗴 𝗶𝗻 𝗺𝗼𝘁𝗶𝗼𝗻 to break the cycle of stiffness and pain.

👉 Save this post and give these moves a try during your next break!

#onephysio #officeworkout

Ever been told to “squeeze your pelvic floor” but have no idea what that means? 🤷‍♀️

You’re not alone! Try these 4 simple self-checks to understand if you’re engaging the right muscles.

Still unsure? Don’t worry! Book a consultation with us, and we’ll guide you step-by-step using our real-time ultrasound machine.

#onephysio #pelvicfloor #pelvicfloorphysicaltherapy #pelvicfloorexercises

We’ve all been there. You’re trying to figure out why your neck and shoulders hurt, but the truth is… Google can’t tell you exactly what’s wrong.

We know everyone will try to self-diagnose first. But if your pain doesn’t go away after a few days, come for an assessment.

At ONE Physio, we:
✅ Use hands-on assessments and advanced tools to identify the root cause.
✅ Provide personalised treatments to fix the issue, not just the symptoms.

💬 Book your consultation today to take the first step to being pain-free!

#onephysio #shoulderpain #physio

Mobility isn’t just about flexibility—it’s about how well your body can move through its full range of motion. 🌀
Struggling with stiffness or discomfort? Don’t just sit and wait for it to pass. You can do something about it.
👉 Let us help you move better. We are just a DM away.

#onephysio #mobility #mobilitytraining

Muscles and joints are often stiffest in the morning due to inactivity during sleep. Overnight, your body decreases circulation and fluid buildup can occur in joints, leading to stiffness upon waking. This is especially common in office workers who sit for extended periods or people with arthritis.

Try these exercises to help with your pain:
👉 Swipe to see the exercises, and save this post to keep mornings pain-free!

👉 Save this post for tmr morning!

If you still feel stiff after a couple of days, come down for a consultation.

#onephysio #mobilityexercises #morningroutine

Focus on 𝗺𝗼𝘃𝗲𝗺𝗲𝗻𝘁, not achieving the perfect ergonomic posture in the office. 🏃‍♂️✨

Our bodies are made to move, not stay in one position for hours—even if it’s in the “right” posture.

👉 Remember, it’s not about how you sit or stand—it’s about how often you change positions!

Save this post as a reminder, and tag a friend who could use this tip! 😊

#onephysio #ergonomic #officeergonomic

From postpartum recovery to pelvic floor strengthening, our female physiotherapists Jazlin and Susanna are here to support you.

💌 DM us to book a session
📍 Located at MBFC Tower 2, 20 Collyer Quay.

#onephysio #physiotherapy #singaporephysio #womenhealth

Do you have a habit of slouching? Poor posture can stem from a weak core.

Let Jazlin show you 3 simple core exercises to strengthen your foundation.

🎥 Watch this for a step-by-step tutorial!

#onephysio #physiotherapy #singaporephysio #physioadvice #corestrength #movebetterfeelbetter

Our latest ultrasound machine gives real-time feedback on your core muscle engagement. 💪

🔎 Did you know?
It’s not always about activating your pelvic floor. For some people—like weightlifters who habitually keep their pelvic floor “on”—the challenge might be learning how to relax instead.

Using the right muscles the right way can make a BIG difference to your recovery. 💪

💌 DM us to book your pelvic floor assessment.
📍 Find us at MBFC Tower 2, 20 Collyer Quay.

#onephysio #physiotherapy #singaporephysio #physioadvice #pelvicfloorphysicaltherapy #postnatalcare #postnatalexercise

Our latest ultrasound machine gives real-time feedback on your core muscle engagement.

Using the right muscles can can make a BIG difference to your recovery. 💪

💌DM us to book your pelvic floor assessment.
📍Find us at MBFC Tower 2, 20 Collyer Quay.

#onephysio #physiotherapy #singaporephysio #physioadvice #pelvicfloorphysicaltherapy
#postnatalcare #postnatalexercise

Working long hours at your desk? Here's a quick neck stretch to keep your muscles relaxed:

Neck stretch
- Sit upright with feet flat on the floor.
- Tilt your head to one side, bringing your ear toward your shoulder.
- For a deeper stretch, place your hand on the side of your head and apply gentle pressure.
- Hold for 30 seconds on each side and repeat 3 times.

💌 Follow us for more desk friendly exercises
📍 Find us at MBFC Tower 2, 20 Collyer Quay.

#onephysio #physiotherapy #singaporephysio #physioadvice #officeworkout

Ever wonder why your muscles feel tight after a long day? It all comes down to chemistry!

When you’re stationary for too long, your muscles get stiff due to reduced blood flow and accumulation of lactic.

Remember, our bodies are made to move. Don’t stay seated or standing all day. Switch your position!

💌 DM us to book a consultation and learn how to relieve those aches for good.
📍 Located at MBFC Tower 2, 20 Collyer Quay.

#onephysio #physiotherapy #singaporephysio #physioadvice

Merry Christmas from all of us at ONE Physio! Wishing you a joyous holiday filled with love, laughter, and good health. 💖

#onephysio #physiotherapy #singaporephysio

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FAQS

EDUCATION

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