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Helping You Eliminate

Pain & Move Better.

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🇸🇬[P]rehab Specialist

sam.prehab

@spheric.hp
𝑰 𝒉𝒆𝒍𝒑 𝒑𝒆𝒐𝒑𝒍𝒆 𝒔𝒕𝒂𝒚 𝒐𝒖𝒕 𝒐𝒇 𝒑𝒂𝒊𝒏 𝒕𝒐 𝒅𝒐 𝒕𝒉𝒆 𝒕𝒉𝒊𝒏𝒈𝒔 𝒕𝒉𝒆𝒚 𝒍𝒐𝒗𝒆
🔹𝐀𝐜𝐭𝐢𝐯𝐞 𝐋𝐨𝐧𝐠 𝐋𝐚𝐬𝐭𝐢𝐧𝐠 𝐬𝐨𝐥𝐮𝐭𝐢𝐨𝐧𝐬
📩𝐖𝐨𝐫𝐤 𝐰/ 𝐌𝐄 ⤵️
“The body will always default to what’s easies “The body will always default to what’s easiest—until it’s taught to handle what’s necessary.” In the context of rehab, this means guiding the body to adapt to and manage external forces more efficiently. This is why passive treatments like massage or adjustments often bring temporary relief—but the moment you step out of the clinic and return to real-life demands, symptoms often return. That cycle continues until we train the body to tolerate and respond to load properly. Only then do changes begin to stick. Are you currently stuck in that frustrating loop where pain keeps coming back—despite all the treatments? Let’s shift the focus from temporary relief to long-term resilience. Book a consult & assessment with me in the link in bio ✅ #RehabThatWorks #BreakTheCycle #MovementMatters
Experiencing knee valgus during your squats? If y Experiencing knee valgus during your squats? If your knees consistently cave inward—especially accompanied by pain on the inner portion of your knee—it’s a sign your body may be compensating for a deeper issue. You’ve likely tried common cues like “push your knees out,” but the problem keeps resurfacing. That’s because the root cause may not be at your knee at all. One common contributing factor: limited hip internal rotation. When you don’t have adequate hip internal rotation, your body often compensates by driving the knee inward to generate the rotation needed to push into the ground. Over time, this compensation can stress the knee joint—especially the medial side. To correct this, we need to create space and the correct joint positioning at the pelvis and hip. Specifically, we want to improve the spatial relationship between three key bony landmarks: the femur, ischial tuberosity (sit bone), and sacrum. By optimizing alignment and creating space between these structures, you’ll improve access to authentic, non-compensatory hip internal rotation—reducing the need for your knee to collapse inward during movement. To help you get started, I’m sharing a specific drill called “Lower Glute Rolling.” This drill is designed to target the necessary areas and improve your hip mechanics. Comment “Drill” and I’ll send you the full video with step-by-step guidance. Looking forward to helping you move better—see you in the video! @spheric.hp #KneeValgus #HipInternalRotation #InjuryPrevention #RehabExercises #FunctionalMovement
Struggling to set up for your deadlifts? Does you Struggling to set up for your deadlifts? Does your lower back light up with every rep? If that sounds like you, listen up 👇 To crush your deadlift setup, you need to be able to access a specific shape — one that allows you to push through the floor and move efficiently. If your chest is collapsed and your sit bones are tucked under, it becomes almost impossible to create force without compromising your back. Here’s a quick drill to fix that: Wall Sit Breathing 🧱💨 It’s simple, effective, and perfect to do before your deadlifts. Try it out and let me know if it helps! 💪 @spheric.hp #DeadliftPain #BackPainRelief #LiftingPain
You need space to move into. ⠀ Here’s a quick You need space to move into. ⠀ Here’s a quick case study from a client who struggled to access her left front rack position. ⠀ After doing some work to create space in her system, she was finally able to access that position without strain. ⠀ This isn’t about strength or flexibility. It’s not “weak vs strong” or “tight vs overstretched.” ⠀ It’s about space. No space = no access. When we force our way in, that’s when we see compensations — bending, twisting, disc or ligament issues. ⠀ Take a look at my demo: 1️⃣ In the first image, I start with an A-P (anterior-posterior) compression — notice how I can’t get into the front rack. 2️⃣ In the second, I’ve made a shape change through the upper thorax — and boom, the front rack becomes accessible, with ease. ⠀ Moral of the story? Stop fighting your body to get into positions. Start rethinking, reorienting, and making room to move well. Join us on 5-6th July for our Spheric Movement Performance Level 1 if you want to learn more about it We still have a few spots left ✅ Sign up in the link in our bio 👊🏻 ⠀ #FrontRack #MobilityMatters #MovementIsMedicine #CreateSpace #FunctionalTraining #PerformanceTherapy #MoveBetter #ShapeChange #MobilityTraining #StrengthTraining #InjuryPrevention #JointHealth #MovementRehab #TrainSmart #LiftBetter #BodyAwareness #Biomechanics #ThoraxMobility #CoachTips #MoveWithIntention
🧠 The Courage to Continue In rehab, getting so 🧠 The Courage to Continue In rehab, getting someone out of pain is just the beginning. The real challenge? Helping them stay out of pain. I’ve failed. Clients whose pain came back. Plans that didn’t work. Skills I didn’t yet have. But I stopped fearing failure. Instead, I learned from it. Reflected. Adapted. Grew. Because failure isn’t the opposite of success—it’s part of it. And this work isn’t about perfection. It’s about showing up, improving, and serving better every day. “Success is not final, failure is not fatal: It is the courage to continue that counts.” – Winston Churchill One client. One session. One lesson at a time. We keep going. 💪 #failureispartofsuccess #failtosucceed #successiskey
One of the most underrated drills for reducing kne One of the most underrated drills for reducing knee and back tension 👉 the deceleration step. Because of how it’s set up (with the right constraints), it teaches your body to slow down and distribute load more efficiently. All you need: ✅ A step (height depends on you) ✅ A cable or resistance band with some load Try it out and feel the difference! 🔥 #KneePainRelief #BackTension #MobilityDrills #StrengthTraining
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Locations

Spheric Human Performance

465 North Bridge Road #02-5059

Singapore 191465

Opening Hours

Mon- Fri: 10:00-20:30
Sat: 9:30-16:30
Sun: closed

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