Author: Jesse Cai

A self-proclaimed “not your usual chiropractor”, Jesse believes in using movement as medicine and champions an active lifestyle for a functional and fulfilling life. Jesse, who originally chose to enroll in a Veterinarian School, went on a whirlwind journey through the law department of Murdoch University before settling into its Chiropractic Science course for five years.

Prior to his return to Singapore, Jesse worked closely with high level Australian athletes. This included the Australian Football League as well as various state and national level sporting clubs. He was the Head Sport Trainer for the Forrestfield Football Club, board member of the Sports Chiropractic Australia in 2017, and was a member of Sports Medicine Australia.

73-year-old Rosemina Hamzah executing a heavy barbell deadlift under supervision during weightlifting training in Singapore.
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Never Too Old to Start Lifting: Rosemina Hamzah’s Story

HOME / REHAB CHIROPRACTOR / NEVER TOO OLD TO START LIFTING: ROSEMINA HAMZAH'S STORY When we picture someone deadlifting 67.5 kilograms, which is more than their own body weight, we usually imagine professional athletes or dedicated gym-goers in their twenties. But meet Rosemina Hamzah, affectionately known online as Cik Rose. At 73 years old, this [...]
A lifter using a wooden dowel stick along their spine to practice proper hip hinge technique for the deadlift.
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Why Fixing a Round Back During a Deadlift Isn’t Always Possible

HOME / REHAB CHIROPRACTOR / WHY FIXING A ROUND BACK DURING A DEADLIFT ISN’T ALWAYS POSSIBLE When scrolling through fitness social media, you’ll likely see endless advice about keeping a flat, rigid back during the deadlift. If your spine rounds ever so slightly, the comment section is quick to sound the alarm: "Fix your form," [...]
Singapore pull up grandma Charlotte Lim performing an unassisted strict pull up on an overhead bar at a training gym.
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Singapore Pull-Up Grandma: What Her 80-Year-Old Fitness Feat Teaches Us About Strength, Ageing, and Pain

HOME / REHAB CHIROPRACTOR / SINGAPORE PULL UP GRANDMA: AGEING, STRENGTH & PULL UP PROGRESSION Meet Charlotte, affectionately known as Auntie C or Singapore’s Pull-Up Grandma. While many people assume that getting older means slowing down, Auntie C did not step foot into a gym until she was 72 years old. Today, at 80 years [...]
denneroll, neck pain chiropractor
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Why Your Ergonomic Setup Isn’t Curing Your Neck Pain

HOME / NECK PAIN CHIROPRACTOR / WHY YOUR ERGONOMIC SETUP ISNT CURING YOUR NECK PAIN For years, companies have used the same simple playbook for dealing with worker aches: upgrade the furniture. If you complain of neck stiffness, upper back aches, or tight shoulders after a long day at your desk, the standard advice is [...]
pain neuroscience education, chiropractor singapore, chronic pain
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Pain Neuroscience Education: Why Pain Doesn’t Equal Damage

HOME / REHAB CHIROPRACTOR / PAIN NEUROSCIENCE EDUCATION: UNDERSTANDING CHRONIC PAIN Most chronic pain sufferers I work with at Square One Active Recovery want to get straight into the "treatment" aspect of recovery. That is to get the exercises going, to get them strong and fit again so they can return to their daily lives [...]
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How Long Should You Rest Between Exercises in Rehabilitation?

HOME / REHAB CHIROPRACTOR / HOW LONG SHOULD YOU REST BETWEEN EXERCISES IN REHAB When you’re working through a rehabilitation program, it’s natural to focus on the numbers: How many reps? How much weight? But one of the most common questions we get at Square One Active Recovery is surprisingly simple: "How long should I [...]
Person soaking feet in a warm water bath to promote peripheral vasodilation for migraine relief.
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Why migraines cause throbbing pain and how active exercise can help

HOME / NECK PAIN & HEADACHES / THE TRUTH ABOUT MIGRAINES I recently caught up with a good friend from my university days in Australia, and our conversation turned to health. He mentioned he’d been suffering from recurring migraines, so he eventually saw a neurologist. The neurologist referred him to a chiropractor in Singapore. He [...]
Chiropractor Jesse Cai measuring deep neck flexor strength with a dynamometer to assess cervical muscle function in a neck pain patient.
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Is retirement the ultimate solution for neck pain? A chiropractor’s guide for desk workers

HOME / NECK PAIN / IS RETIREMENT THE ULTIMATE SOLUTION FOR NECK PAIN? When you experience a stubborn neck pain flare-up, early retirement feels like the ultimate escape. The logic feels simple: leave the job and leave your pain behind. To determine whether retirement actually cures desk-related neck pain, we need to examine the problem [...]
Man performing quadruped hip controlled articular rotations (CARs) in Singapore clinic to improve deep hip rotator control and joint centration.
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Overcoming Hip Instability Through Joint Centration and Accessory Exercises

HOME / HIP PAIN / JOINT CENTRATION IN HIP INSTABILITY If you have ever felt a deep, nagging pinch in the front of your hip during a squat, or a sudden, unsettling giving out sensation when changing direction, you know how frustrating hip instability can be. When the hip joint loses its structural integrity, everyday [...]
Chiropractor Jesse Cai explaining diagnostic test results and custom exercise prescription parameters to a client in Singapore.
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Why Doctors Under-Prescribe Exercise for Pain (And What to Do Instead)

HOME / REHAB CHIROPRACTOR / WHY DOCTORS DON'T PRESCRIBE EXERCISE Clinical guidelines increasingly urge pain patients to use physical exercise to manage chronic pain. Yet, most medical doctors still offer little more than vague advice to "be more active." Despite consistent medical evidence showing that structured exercise can match or even surpass medications for managing [...]
Chiropractor Jesse Cai coaching a client on scapular retraction and motor control during arm movement for neck rehabilitation at Square One Active Recovery.
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Why Is Shoulder Blade Pain So Stubborn? (And How to Fix It)

HOME / SHOULDER PAIN / WHY SCAPULAR PAIN IS UNIQUELY STUBBORN TO TREAT If you have ever dealt with a persistent aching pain right between your shoulder blades, you already know how frustrating it can be. In clinical practice, shoulder blade pain is notorious for being slow to resolve and prone to returning. When you [...]
A man performing a bear crawl exercise to develop functional neck stability and shoulder integration, transitioning bodyweight loads through the cervical spine.
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Should Chiropractic Care Be a Lifelong Commitment?

HOME / CHIROPRACTIC / SHOULD CHIROPRACTIC CARE BE A LIFELONG COMMITMENT If you search online for whether chiropractic care has to be a lifelong commitment, the answers you find will probably say yes. It may make you worry about being locked into a long term financial commitment and becoming dependent on a chiropractor just to [...]