Resources at Canberra Spine Centre
Video Resources
At Canberra Spine Centre, we believe that informed patients make the best decisions about their health. That’s why we’ve created this video resource library—a collection of short, engaging, and research-based videos designed to help you better understand your body, your spine, and your overall health.
Explore the topics below to learn more about chiropractic care and how it can benefit you and your family:
Introduction to Chiropractic Videos:
Discover the fundamentals of chiropractic care, how it works, and what to expect during your visits.
Benefits of Chiropractic Videos:
Learn about the many ways chiropractic care can improve your health, from pain relief to enhanced mobility and overall well-being.
Chiropractic and Children Videos:
Understand how chiropractic care can support children’s growth, development, and overall health in a safe and gentle way.
Secrets of the Spine Videos:
Dive into the fascinating world of the spine and its critical role in your nervous system and overall health.
Understanding Pain Videos:
Gain insights into the science of pain, why it happens, and how chiropractic care can help address its root causes.
Written Resources
Posture Pole Exercises
Improve Your Posture. Reduce Tension. Reset Your Nervous System.
What Is a Posture Pole?
A posture pole is a simple yet powerful rehabilitation tool used to improve spinal alignment and posture. It is typically a long half foam roller placed lengthways along your spine, supporting your head through to your tailbone.
At Canberra Spine Centre, we use posture poles to help counteract the effects of modern lifestyles — sitting, screens, driving, and repetitive forward positions.
Why We Prescribe Posture Pole Exercises
Poor posture (forward head, rounded shoulders) can lead to:
Neck and upper back pain
Headaches
Reduced breathing capacity
Increased stress response
Using a posture pole helps:
Open the chest and improve posture
Reduce muscle tension in the spine and shoulders
Improve body awareness
Support nervous system regulation (rest and digest state)
Normal Posture
Rounded Posture
How to Use a Posture Pole (Correct Technique)
Follow this simple setup:
- Place the posture pole on a flat surface
- Lie down with the pole running along your spine
- Ensure both your head and tailbone are supported
- Bend your knees, feet flat on the floor
- Rest your arms out to the side, palms facing up
- Relax your head, neck, and shoulders
💡 You should feel a gentle stretch across your chest and upper back.
Recommended Routine
Start: 5 minutes, 1-2 times per day
Progress: Build up to 10-15 minutes daily
Goal: Consistency over intensity
Gradually increasing time allows your body to adapt safely and effectively.
What You Should Feel
✔ Gentle stretch through the chest
✔ Relaxation in the upper back
✔ Improved posture awareness
❗ Stop if you feel sharp pain, tingling, or discomfort — and speak with your chiropractor.
Who Is This For?
Posture pole exercises are ideal if you:
Sit for long periods (desk work, driving)
Use phones or devices frequently
Experience neck, shoulder, or mid-back tension
Want to improve posture and energy
Pro Tips from Canberra Spine Centre
Use your posture pole after adjustments for best results
Combine with strength exercises for long-term change
Avoid using phones while on the pole — this is your reset time
Pair with breathing or mindfulness for added benefit
Who Is This For?
Ready to Improve Your Posture?
Posture is not just about how you look — it impacts how you move, breathe, and function.
👉 Book a consultation at Canberra Spine Centre to get a personalised posture and spinal assessment.
Get Relief Today
Book an appointment today to start changing your health and your life too. Discover how much chiropractic may help you. Call us today!
