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.

pilates reformer, personal training chinatown
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What made me decide to start offering “clinical pilates” in Singapore

I am all about using exercise for pain management. Since 2018, which is the year I started my practice, I decided to go full on exercise-only mode. No chiropractic adjustments, no dry needling, no massage. Essentially, none of those "feel good" therapy. Exercise wise, I covered pretty much most of the accessible ones in my [...]
actress jin yinji, gold kimchi founder, trapeze yoga singapore, ⾦银姬
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Yoga won’t make you stronger, and you shouldn’t be surprised by it

I don't claim to know or practise yoga. Yoga is one of the things that is fairly foreign to me and I don't see any value in trying anytime soon. That is not to say that yoga has no benefits to everyone, but more of that what yoga can deliver is not something I am [...]
chiropractor singapore, jesse cai
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Best Chiropractor in Singapore: 2026 Guide to Choosing the Right Care

Finding the best chiropractor in Singapore isn’t just about scrolling through Google reviews or picking the clinic closest to your MRT station. With over 100 chiropractic clinics across the island, from the Raffles Place CBD to Jurong and Punggol, the “best” choice depends entirely on your health goals. Are you seeking temporary relief through quick […]

handstand technique, stacking
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Handstands: What you do (or don’t do) today will inevitable predict your future

We are all familiar with reaping what we sow. As a somewhat meritocratic society, we are very aware that our actions, or inaction, will determine our future. This is largely true also in exercise. People who are physically active have less health issues in the future and also reduced risk of premature death. On the [...]
foundayo, oral glp-1, weight loss pill
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GLP-1 for weight loss: FDA approves Eli Lilly’s Foundayo

Big news just dropped in the weight loss world. Just last week, the FDA approved Eli Lilly's Foundayo. It is the world's first oral GLP-1 pill that you can take any time of day without food or water restrictions. This is a huge contrast to ozempic, which is the injectable GLP-1 used to treat diabetes [...]
ben khoo, singapore ironman record holder
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The average IRONMAN finisher earns US$247,000 per year

Did you know that the average IRONMAN finisher earns US$247,000 (~S$335,000) per year? That's more than five times the median income in Singapore (~S$60,000)! The online debate is if Ironman is a rich man sports aka you need to be rich to participate in the sport or if the traits that allow for an individual [...]
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 [...]