Invest in foam rollers for posture correction, pilates and fitness training. There are half and full rollers available in a variety of sizes (30, 45, 60 or 90cm). The longest ones (60-90cm) are best for posture correction. The point of the posture pole is to not only correct posture, but also to de-stress. While you are laying on the posture pole, it’s important to try and switch off – use of phones and other devices are not advised during this exercise. Coenen P, Gilson N, Healy GN, Dunstan DW, Straker LM. A qualitative review of existing national and international occupational safety and health policies relating to occupational sedentary behaviour. Appl Ergon 2017;60:320–33. doi: 10.1016/j.apergo.2016.12.010. Search PubMed minutes of laying down with no interruptions might be easy for some people, but for people with busy minds it can be quite difficult. Does altering posture during examination change pain, joint range of motion or muscle function relevant to the patient?

We spend a lot of our time bending over, looking at phones, computers, kids… the list is endless! Regular use of a posture pole helps to reverse the impact this has on the body, in a more gentle, natural way than a posture corrector. To read more about the posture pole, how to use it and for how long, Dr. Romina (Chiropractor) has shared a very informative guide on the topic here. Where can you buy a posture pole? Most walkers use their poles inefficiently, bending their arms at the elbow and placing the pole tip slightly in front to use the pole as support. A more effective way is to keep your arm in a fairly neutral position (which is with a very slight bend) and use the shoulders to propel yourself forwards. How to use a posture pole: Lay on your posture pole from head down the spine to your pelvis. Bend up your knees with your feet on the floor, and arms in the ‘cactus’ position – arms at 90 degree angle to your body with elbows bent as 90 degrees (you may not be able to achieve this with your arms/hands touching the ground. If so, bring your elbows down towards your body until they do touch the ground). Relax here for up to 15 minutes, although to begin with try it for 1-2 minutes, get up and see how you feel. If you are sore, stop. If not, keep going.To understand what a posture pole is and why we prescribe to it most of our patients, you have to understand what poor posture is and what it’s doing to your body long term. What is poor posture and what does it do to the body? Forward head posture can contribute to a ‘wound-up’ state. This is known as Sympathetic Dominance. This may lead to symptoms such as; You can buy posture poles from many Chiropractic practices around Australia, including all our nine of our Total Health practices. Posture poles can work well alongside Chiropractic care for a long term solution to postural issues. How does one use the posture pole? With an in-built texture pad at the top to rest your head on, lie vertically along the pole with your hip and knees bent in a sit-up position and both arms resting by your side with palms facing the ceiling. Simply lie in this resting position for 5-10mins (or as prescribed by your health practitioner) to achieve desired results. See below for an in-depth review. Pro’s

Gregoric P. Plato’s and Aristotle’s explanation of human posture. Rhizai J Ancient Phil Sci 2005;2(2):183–96. Search PubMed Yes, Posture Poles are generally safe to use. However, it is always important to consult with your doctor before using any new device or treatment. Foam Rolling Stretching Techniques Piazzini DB, Marrocco R, Aulisa AG, Mastantuoni G, Bertolini C. Respiratory mechanics in idiopathic scoliosis. J Appl Biomater Biom 2006;4(3):200–01. doi: 10.1177/228080000600400319. Search PubMedTo enhance the benefits further, try meditating (with or without an app like Smiling Minds) while on the posture pole. This activity is best done just before you go to bed, to undo the day’s pressures of gravity and stress, and to prepare you for better sleep – you’ll notice the difference. A posture pole is essentially a long half foam roller that you lay on, lengthways down your spine with your head and pelvis on it. It is used to help stretch through the front of the body, particularly the chest and diaphragm. Why do you need to use a posture? Now if your spine is designed to carry the weight of your head in the normal position, and you double and treble the load, and hold that position for hours, then there is going to be some reaction; basically something has to give.

Getting assessed by a Chiropractor to find the cause of your bad posture for more of a long-term solution to your issue. Chiropractors may be able help by providing exercises that are specifically aimed at correcting your specific case of poor posture, as well as perform adjustments to ensure the spine is moving well and supporting itself.

How does a Posture Pole work?

Martinez-Merinero P, Nuñez-Nagy S, Achalandabaso-Ochoa A, Fernandez-Matias R, Pecos-Martin D, Gallego-Izquierdo T. Relationship between forward head posture and tissue mechanosensitivity: A cross-sectional study. J Clin Med 2020;9(3):634. doi: 10.3390/jcm9030634. Search PubMed When used correctly walking poles can significantly increase your pace which has additional health benefits. You will increase your heart rate and oxygen uptake without feeling like you are expending vast amounts more energy and the workload will be spread across different muscle groups, not just your legs! Have you noticed yourself falling into a habit of bad posture, Head forward, rounded shoulders and hunched? This is becoming really common in our modern society where everything is forward. We sit at our desk and computers with our shoulders and and heads forward. We get in the car, head and arms forward. We sit on the couch hunched forward. Lundvall S. From Ling gymnastics to sport science: The Swedish School of Sport and Health Sciences, GIH, from 1813 to 2013. Int J Hist Sport 2015;32:1–11. doi: 10.1080/09523367.2015.1023191. Search PubMed For this, you should use specially designed Nordic Walking Poles that have some different features:

If walking round the side of a hill rather than going up to the top, and down the other side use a shorter pole on the rise side and lengthen the pole for the fall side to give you best support. Use short breaks to perform stretching or suitable exercise to offload muscle groups used during sedentary tasks Use natural stopping points (between tasks, during/after phone calls, etc) to change position or stretch The Trigger Point Therapy Workbook: A self-treatment guide for pain relief by Clair Davies, Ken Floyd and David G. Simons Anyone who wants to improve their posture can use a Posture Pole. It is especially helpful for people who have bad posture habits, or for those who spend a lot of time sitting or standing in one position. Can Posture Poles help relieve pain?Use baskets on your poles when traversing softer or unknown terrain as this will stop the poles from sinking too far into the ground and give you far greater stability and support. Poor posture is seen more often than ever in practice as our lives become more sedentary, with more hours spent leaning over computer screens and looking down at our phones. Chiropractors deal with bad posture and the effect it has on the body every day. Ongoing poor posture can lead to poor health, pain and can activate the sympathetic nervous system, which is the body’s stress response. Dr. Romina (Chiropractor) from our Torquay practice talks more in detail about what poor posture actually is and it’s consequences here. What are ‘posture correctors’? Bull FC, Al-Ansari SS, Biddle S, et al. World Health Organization 2020 guidelines on physical activity and sedentary behaviour. Br J Sports Med 2020;54(24):1451–62. doi: 10.1136/bjsports-2020-102955. Search PubMed Korakakis V, O’Sullivan K, O’Sullivan PB, et al. Physiotherapist perceptions of optimal sitting and standing posture. Musculoskelet Sci Pract 2019;39:24–31. doi: 10.1016/j.msksp.2018.11.004. Search PubMed Never heard of a posture pole before? A posture pole is a long semi-circular foam device that resembles a foam roller cut in half. It is very simple to use – the individual lays on the posture pole, ensuring the head and tailbone are resting on the pole. Laying on a posture pole works by doing the following: