You’ve seen it—someone on TikTok swears by a 15-second “miracle stretch” to cure back pain, or a loud foot crack that promises to “fix flat feet forever.” But can social media really replace your physiotherapist?
In Singapore, where #fitspo culture and wellness hacks are trending more than ever, it’s tempting to try these viral tricks. But here’s the truth: not everything you see online is safe, effective, or backed by science. Some of these hacks could even do more harm than good.
Let’s break them down in this blog and reveal what’s fact and fiction, and when you should see a physiotherapist.
Why Are These Stretches So Popular?
Short answer? They’re quick, easy, and look like they work. In a world where attention spans are short and instant results are the dream, a 15-second video promising pain relief feels too good to scroll past. Add in influencers with great bodies and dramatic before-and-after shots, and it’s easy to see why so many Singaporeans are tempted to try these hacks, especially when clinic visits can feel expensive or time-consuming. But just because something is trending doesn’t mean it’s safe or right for your body.
Examples of Problematic TikTok Trends (and Why They’re Risky)
Social media makes it easy to believe there’s a quick fix for everything—but many of these viral hacks lack proper assessment, safety, or long-term benefit. Here’s what to watch out for:
- “Foot Cracking” Reels
- Often shows people pulling or twisting their feet for a satisfying pop.
- Repeated self-manipulation can lead to ligament overuse or joint instability, especially in people with flat feet or hypermobility.
- “Back-Popping” Twists
- Dramatic twisting movements to “crack your spine” for instant relief.
- Improper force or form can strain the lower back or worsen disc issues—especially in those with undiagnosed scoliosis or chronic tightness.
- “Posture Fix in 7 Days” Challenges
- Daily stretches or device-based hacks that promise upright posture in a week.
- Long-standing issues like scoliosis, forward head posture, or rounded shoulders take individualised therapy and time to improve.
Quick fixes may go viral—but without professional guidance, they can do more harm than good. Always prioritise safety, accuracy, and proper diagnosis over internet trends.
The Risks of Following Social Media Trends Blindly
What works for one influencer might not work for you—and could even make things worse. Many of these trending stretches or “self-adjustments” don’t consider underlying conditions like scoliosis, slipped discs, or hypermobility. Without a proper assessment, you might be putting extra strain on joints, nerves, or muscles that are already inflamed. Some users report increased pain, numbness, or new injuries after copying viral videos. And the worst part? Many of these creators aren’t trained professionals—they just know how to make a video go viral.
So What’s Safe to Try?
- Gentle daily mobility routines recommended by physios
- Exercises with clear progressions (not extreme static holds)
- Look for physio-led content from verified professionals
When to See a Physio Instead of Following TikTok Trends?
Not all pain is created equal—and here’s when a scroll-stopping stretch shouldn’t replace expert advice:
- Pain lasts more than a few days
- You feel numbness or tingling in your limbs
- Pain worsens after trying a social media hack
- Your movement feels restricted or ‘locked’
- You have a history of injury, scoliosis, or disc issues
- You’re unsure if a movement is safe for your body
If you’re hesitating—get it checked. Early intervention by a physiotherapist can prevent bigger problems down the line.
Try These Physio-Approved Moves Instead
Skip the risky TikTok trends. These gentle, guided stretches are safer and actually help. (Beginner-friendly • Safe at Home • Zero Equipment Needed)
1. Cat-Cow Stretch
Great for: Spine mobility, posture, relieving stiffness from prolonged sitting. (Safe for most ages and spine types.)
How to do it:
- Start on your hands and knees, shoulders stacked over wrists.
- Inhale as you arch your back and lift your head/tailbone (Cow Pose).
- Exhale as you round your spine and tuck your chin to chest (Cat Pose).
- Repeat for 8–10 reps with slow breathing.
2. Towel Arch Stretch
Great for: Plantar fasciitis, tight calves, and foot fatigue. This stretch targets the posterior chain of the lower limb—especially the calves and plantar fascia—helping to relieve tension without risky foot cracking. (Despite the name, it doesn’t involve arching your back.)
How to do it:
- Sit on the floor with legs extended.
- Wrap a towel or resistance band under the ball of your foot.
- Gently pull the towel towards you while keeping the knee straight.
- Hold for 20–30 seconds. Repeat on both sides.
3. Seated Thoracic Rotations
Great for: Upper back stiffness, desk posture, and safe spinal rotation. Supports posture improvement without “back-popping” moves.
How to do it:
- Sit upright with feet flat, hands crossed over your chest.
- Slowly rotate your upper body to the left, keeping hips stable.
- Pause, return to centre, then rotate right.
- Do 10 reps each side.
4. Wall Angels
Great for: Rounded shoulders, upper back mobility, and posture reset—especially after long hours at the desk. Wall Angels are an excellent post-work-from-home stretch.
Note: If you have shoulder impingement or limited shoulder mobility, go slow and consider checking with a physiotherapist before trying this movement.
How to do it:
- Stand with your back against a wall, feet slightly away.
- Keep your head, shoulders, and back touching the wall.
- Raise arms to form a “W” and slowly glide them up to a “Y” shape.
- Lower back down. Do 2 sets of 10 reps.
Don’t Just Stretch—Stretch Smart 💡
Tried a viral stretch and still in pain? Or not sure what’s safe for your body? Let our physiotherapists guide you. Book a personalised assessment today and get expert advice tailored to your needs. Book an appointment here.
