4 Easy Stretches for Dentists & Hygienists
Dentistry can be extremely taxing on the body and after many years of practice, it can even be debilitating. Instead of stressing how your neck or wrist hurts or fighting through injuries to maintain your career, dental professionals should act early and focus on core strength and exercises that can improve their overall health. Here are a few key tips to keep dental professionals healthy for many years of practice.
Avoid Awkward Positions
The simplest solution is to avoid stressful and prolonged postures that are responsible for musculoskeletal injuries. It's important to be aware of your posture and other ways to keep your body safe. Such as opting for custom loupes to clearly visualize your working field, using a headlight to provide optimal illumination, implementing four-handed dentistry and fully utilizing your patient's dental chair. There's no need to adjust your body in awkward positions when you have proper technology to aid you in your procedures.
Stretch Chairside Between Patients
Take frequent breaks to adjust your body and stretch between patients to prevent muscle pain. Frequent stretching can prevent nerve compression, disc degeneration and muscle imbalance. Remember that sometimes you may not even realize your entire body is involved in treating a dental patient. Your neck, hands, shoulder, back, and even legs are affected and can benefit tremendously from simple stretches.
What type of stretches are beneficial?
1. Shoulder tuck: A shoulder tuck is an easy way to help reduce the stress on your upper back, correct your shoulder posture, and avoid numbness and pain while practicing. To align your shoulders correctly, stand straight with your arms at each side. Extend your shoulders back and downward. Squeeze your scapulas together and downward, holding for 5 to 10 seconds. Try to repeat this frequently.
What type of stretches are beneficial?
1. Shoulder tuck: A shoulder tuck is an easy way to help reduce the stress on your upper back, correct your shoulder posture, and avoid numbness and pain while practicing. To align your shoulders correctly, stand straight with your arms at each side. Extend your shoulders back and downward. Squeeze your scapulas together and downward, holding for 5 to 10 seconds. Try to repeat this frequently.
2. Hip flexion:
Working on your hips is a major benefit for your posture and lower back. Some dental professionals prefer a saddle chair to avoid lower back problems. This hip stretcher is great to incorporate between patients. Start by sitting with your back straight and lifting one leg over the other knee and pressing down gently. Hold the stretch for a few seconds and repeat with the other leg.
2. Hip flexion:
Working on your hips is a major benefit for your posture and lower back. Some dental professionals prefer a saddle chair to avoid lower back problems. This hip stretcher is great to incorporate between patients. Start by sitting with your back straight and lifting one leg over the other knee and pressing down gently. Hold the stretch for a few seconds and repeat with the other leg.
3. Hand Stretches:
Stretching your hands frequently throughout the day can help prevent pinched nerves and carpal tunnel syndrome. Chronic hand fatigue is common in dentistry because you are constantly using the same motions with instruments or hand pieces. Stretch your hands and wrists by spreading your fingers away from each other and then making your hand into a fist. Repeat this motion. You can also work on your wrists by flexing them upwards and downwards making a right angle.
3. Hand Stretches:
Stretching your hands frequently throughout the day can help prevent pinched nerves and carpal tunnel syndrome. Chronic hand fatigue is common in dentistry because you are constantly using the same motions with instruments or hand pieces. Stretch your hands and wrists by spreading your fingers away from each other and then making your hand into a fist. Repeat this motion. You can also work on your wrists by flexing them upwards and downwards making a right angle.
4. Pelvic Tilt:
Pelvic exercises are great for core strengthening and help prevent injuries to your lower back. To improve your pelvic strength, sit straight and tighten your tummy. Tilt your belly toward your spine and squeeze your gluteus muscles. Hold your muscles for a few seconds and release.
4. Pelvic Tilt:
Pelvic exercises are great for core strengthening and help prevent injuries to your lower back. To improve your pelvic strength, sit straight and tighten your tummy. Tilt your belly toward your spine and squeeze your gluteus muscles. Hold your muscles for a few seconds and release.
Remember when you stretch and exercise to use good breathing techniques, stretch in frequent intervals, and stop if you are experiencing pain and notify your physician. To avoid injury, move your body frequently throughout the work day and stay hydrated!
CHECK OUT OUR MOST POPULAR CONTENT
Our Community's Favorite Products
How to Motivate your Dental Team to Increase Production
3 Ways to Customize Your Face Shield
5 Reasons to Add the Featherlight to Your Shopping List
Join the Ultralight Community to get early access to discount codes, products, blogs and more!