Posture Exercises and Stretches

USING THE POSTURE POLE


PURPOSE: To improve your posture and reduce tension in neck, jaw, shoulders and low back.
WHY: For every 2-3cm your head slips forward, the load on you neck and shoulder muscles DOUBLES.
WHO CAN DO THIS: Almost anyone with a forward head posture.
With regular use these simple stretches may help re-align spinal joints, re-fresh muscles and ease the tension of a forward-head posture – the most common and unsightly postural dysfunction. The PosturePole™ can improve how you look and feel and assist your health professional's postural advice and care.
Basic Back Stretch with the PosturePole™
For best results your PosturePole™ has been designed for use on a floor or very firm flat surface – it is not suitable for use on beds, couches or sofas
Starting Relaxation Position:
  • Sit down on the PosturePole™ so it is lined up along the full length of your back.
  • Gently lay along the PosturePole™ so your head is supported.
  • Carefully tuck your chin in so your neck is lengthened.
  • Let your shoulders relax and let your arms turn out so that your palms face the ceiling with your hands relaxed and open.
  • Bend your knees and position your feet on the floor so you are comfortably balanced.
  • Relax for 10-15 mins – breath quietly or practice a quiet meditation – repeat 1-2 times daily.
For More Stretch or for Bigger Adults:
  • Start with your arms at your side, let the muscles stretch and relax and slowly slide your arms further away from your body so that more stretch is felt across the front of your chest.
  • Hold for 20-30 seconds, return your arms to your side and repeat slowly 2-3 times.
For Balance & Core Stability Exercise:
  • Start with the relaxation position. Gently raise one foot so that your lower leg becomes horizontal. Hold for 20 secs while trying to remain still. Repeat 3 times for each leg.
  • To make the exercise more challenging repeat the routine but this time hold both legs up, or both legs and one arm.
  • As the routine becomes easier you might try balancing in the ‘dead bug’ position with both arms and legs raised.
  • Finish your exercise routine with the starting Relaxation Position.



Getting off the PosturePole™:
Slowly roll over to one side and then gradually get up.Customising & Problemsolving:
  • When you first lie on the PosturePole™ some people may feel that it is firm and uncomfortable; this will usually settle within 2-3 minutes.
  • If you are unable to relax then repeat the steps for the initial relaxation position while focusing on gently lengthening your spine as you lay your back along the pole. If you are still uncomfortable then try the simple modifications listed below.
  • People who are very sensitive may find it more comfortable to start using the pole gradually; starting with only 2-3 minutes each day, and then slowly but surely increasing the length of time over a week.
  • Use of the PosturePole™ may highlight spinal areas that require professional attention so seek professional health care advice if you can’t find a comfortable position or if you have any specific concerns about your posture.
Neck:
  • If your neck feels uncomfortable while lying on the PosturePole™ check that your head is comfortably supported so your chin may be correctly tucked in.
  • If you are unable to keep your chin tucked and your head tilts back too far – common in people who have a marked curve in their mid-back – then place a small folded towel under your head. The aim is to gently support your head so that your neck lengthens and your chin stays down.
Mid Back
  • Place a soft towel over the PosturePole™ if you feel that the pole is too firm or uncomfortable between your shoulders or along your spine and tail bone.
Lowback & Pelvis:
  • If your lowback feels uncomfortable try gently tilting your hips so that your lowback flattens along the pole.
  • If you are still uncomfortable place a thick book i.e. phone directory, at the end of the pole. Sit your bottom / sacrum on the book and then lay the rest of your spine along the pole
Too tall for the PosturePole™:
  • Place a thick book i.e. phone directory, at the end of the pole and place your bottom / sacrum on the book and then lay your spine along the rest of the PosturePole™.
  • Remember:

Use of the PosturePole™ may highlight the spinal areas that require professional attention so seek professional health care advice if you can’t find a comfortable position or if you have any specific concerns about your posture.
  • Use of the PosturePole™ does not replace the need for care or advice from your healthcare professional.
  • For best results your PosturePole™ has been designed for use on a floor or very firm flat surface – it is not suitable for use on beds, couches or sofas.

MILL PARK CHIROPRACTIC 243 CHILDS ROAD MILL PARK 94041888