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.

cadillac inversion, hanging pull ups
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Why the cadillac may be better than reformer for neck and shoulder pain

When we talk about pilates, the reformer comes to most people's mind. Indeed, most studios offer reformer group classes and even pilates-inspired methods like Strong Pilates or Lagree used equipment that very much resemble a reformer. While the reformer is popular, pilates is more than that. To a very large extent, pilates is more a [...]
small change to big change
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What? It’s been almost 6 months since my last post?

It's been six months since my last blog post! If you've been following Square One Active Recovery for a while, you might have noticed that October 2025 was the last time I published anything here. For someone who built Singapore's most-read chiropractic blog with over 300 posts and 10,000 readers, that's a pretty significant break. [...]
behaviour change, psychology, back pain, cbt, cognitive behavioural therapy
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What is positive versus negative interventions in pain management?

The lesson for today is to understand positive versus negative interventions. In science (and psychology), we sometimes use the terms positive and negative to denote addition of something and removal of something. For example, in positive feedback loop, it is about the amplification of something. So there is more. Whereas negative feedback loop will lead [...]
load capacity
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Calculating your recovery success with a risk reward analysis

How well you recover from chronic pain or injury really comes down to how good you are at managing probability. If you understand the hard science and statistics really well, you can definitely can maximise your chance of success. If you don't, it's pretty much a gamble. Your results will come down to how well [...]
knee pain, exercise, chiropractor singapore
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How to run with knee pain, even when you really shouldn’t be running

Last year, I wrote an article about running with knee pain. It's a more holistic approach to getting back to running given you have enough time to rest and rehab your knees. However, that is not always possible. As a competitive athlete, you may have time constraints. Sometimes you just need to get some running [...]
ippt push up, Electronic IPPT Scoring System (ELISS)
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IPPT reality check update plus free training guide

About a month ago, I wrote about how the protein intake of one of my clients was inhibiting his IPPT training progress. Today, I am going to discuss his training plan and strategy, as well as how he managed to pass his IPPT in such a short training window. IPPT results: Pass Thankfully, my client [...]
flow pilates, best pilates studio bukit timah, cadillac pilates
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Review: Pilates Flow @2nd (Bukit Timah)

As a chiropractor who helps people move better and get stronger as a living, I'm always curious about what are the exercise options available in Singapore. When I had the opportunity to experience a session at Pilates Flow @2nd, I knew this was worth sharing with y'all . Pilates studio near Sixth Avenue Walking into [...]
chiropractor singapore, jesse cai, solution focused
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Why you should pay a chiropractor to help you exercise (even though exercise seems simple)

You may not want to pay someone to exercise if you have chronic pain. Simply because everyone can exercise. It doesn't sound enticing at all to pay for something that you can already self-learn. Everyone can go to the gym and lift some weights. In Singapore, we are spoilt for choices with ActiveSG gyms and [...]
muscle strengthening exercise, chronic pain management
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Chronic pain management: Why strength training isn’t always the answer

One of the personal trainers I met yesterday asked a really good question. When I mentioned that I work mostly with clients seeking chronic pain relief, he asked if I helped them with strengthening and improving range of motion. The short answer is no. Whilst it's true that physical strength and flexibility may be important [...]
best pilates studio outram park, pulse pilates, clovern pilates instructor
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Review: Pulse Pilates at Outram Park

Bukit Pasoh brings back so many good memories. The first place I rented for my business was at 13A Bukit Pasoh Road. I used to be a member at Straits Clan, and I learnt so much from the people I've met there. When I heard that a new pilates studio had opened at Bukit Pasoh [...]
jane lee, sumo salad, suicide
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SG60: Mental health must be prioritised in Singapore

Whether you're a medical doctor or a chiropractor like me, we can't ignore mental health anymore. With all the SG60 hype, it feels very appropriate to take the time to consider what is the next step for our people as a society. There is no doubt my generation (i.e., millennials) are enjoying the fruits of [...]
dragon boat singapore, jesse cai, chiropractor
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The best exercises are the ones you hate

A client today mention the wall sit heel raise is his most hated exercise. A few moments later, he added that it's probably cos the exercise is hitting all the right spots. You know what? I think there's actually some truth to it. We tend to gravitate towards exercise we already like. If our choice [...]