What is the Posture Pole?
Our Chiropractors explain how to use it to improve your spine mobility which in turn can improve your posture.
The Posture pole is a half foam roller that is the length of your spine.
The aim of this device is to lift your back off the ground and enable you to stretch out your thoracic spine (mid & upper back) and posture.
It is a simple & very useful at home stretching device. It is very easy to use as all you have to do is lay back on it with your knees bent & arms out to the side.
Posture plays an important role in each person’s body. Not every one that sits at a desk tends to have issues, but if you combine that with a lack or mobility & exercises, then the muscles & joints of the spine can tighten up, cause pain and start to change your posture.Â
As seen in the picture here, once the head starts to move forward and the shoulder start to round, there is more tension on the muscles & joints around the upper back, neck & shoulders.
This can lead to pain in muscles and joints like Neck pain & upper back pain, as well as Headaches caused by Neck tension.
Start by using the the pole on a flat surface, not the bed. Both your head and tailbone should be on the pole.
Your knees should be bent and feet slightly out to the sides so you can balance.Â
Lay your arms out to your sides, with your palms facing up to the ceiling.Â
The head and neck should be relaxed and not looking to the side.Â
You should feel the stretch across your chest and pec area.
To get off the pole, it is easier to roll to the side than to sit straight up.Â
Timing:
Start with 2-3 minutes for the first week of using the Posture pole.
Then you can progress slowly to the ideal daily time of 15-20 minutes.
You want to build up slowly to allow your body to adjust to the new posture.Â
To get the best results, it should be used daily.
There are a range of mechanical reasons we recommend patients to use the Posture Pole.
These include:
– Poor posture (rounded shoulders or forward head posture)
– Headaches caused by the neck
– Chest or pec muscle tightness
The Posture Pole can also be used as a stress relief device.
Many patients use this time each day to switch off, focus on their deep breathing or meditation, as well as taking time away from screens and devices.
Patients with these issues tend to work in office jobs with extended sitting postures.
It can take time to see positive changes in your posture over time. Like going to the gym & building muscle, it is not instant.
To get the best effect in your posture, we recommend combining the posture pole/mobility for your spine with strengthening exercises in this area. The two pillars of rehab: Mobility & Strength work well together to achieve longer term results than just mobility/stretching alone.
If you need any guidance with this, talk to our experienced Chiropractic Team.
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