As a dental professional, your demanding routine can take a toll on your body. To maintain physical well-being and prevent injuries, it is important to incorporate exercises and stretches into your regular routine.
In this article, we will explore a range of exercises and stretches for dental hygienists and other staff members to mitigate risks and improve overall physical health.
Quick Stretches for Dental Staff
Integrating quick and efficient full-body stretches into your daily routine can help you feel revitalized and refreshed while also improving flexibility and overall well-being. Here are some examples of quick, full-body stretches:
- Standing Forward Bend: Start by slowly hinging forward at the hips, keeping your knees slightly bent, and allowing your upper body to hang down towards the floor. Hold the stretch for 20-30 seconds, feeling a gentle stretch in your hamstrings, lower back, and shoulders, before slowly returning to a standing position.
- Downward Dog: Start on all fours and lift your hips up and back, forming an inverted “V” shape with the body. Press your hands firmly into the ground and push your heels towards the floor to feel a stretch in your hamstrings, calves, and shoulders. Hold the stretch for 20-30 seconds, focusing on lengthening your spine and breathing deeply.
- Standing Quad Stretch: Stand tall, lifting one foot off the ground and bending your knee to bring your heel towards your glutes. Reach back with the same-side hand and grab your ankle or foot. Gently pull your foot towards your glutes, feeling a stretch in the front of your thigh (quadriceps). Hold the stretch on each side for 15-20 seconds.
Neck and Shoulder Exercises
The neck and shoulders are common areas where dental professionals experience tension and discomfort due to work demands. Prolonged static postures and repetitive movements create strain and muscle imbalances in these areas.
By regularly performing neck exercises, dentists, hygienists, and other dental staff members can help alleviate tension, improve flexibility, and strengthen the neck muscles. These exercises can help prevent musculoskeletal issues, promote good posture, and support overall neck health.
- Neck Rolls: Slowly tilt your head to one side, bringing your ear toward your shoulder, and then rolling your head forward, chin to chest, and to the other side in a circular motion. Repeat the movement in the opposite direction. Aim for 5-10 repetitions in each direction.
- Shoulder Shrugs: Lift both shoulders up towards your ears, squeezing them tightly, and then releasing the tension as you let your shoulders drop back down. Repeat the movement for 10-15 repetitions, focusing on maintaining good posture.
- Upper Trapezius Stretch: Reach one arm over the top of your head, placing your hand on the opposite side of your head. Gently pull your head towards the opposite shoulder to feel a stretch along the side of your neck and shoulder. Hold the stretch for 15-30 seconds, and then repeat on the other side. Aim for 2-3 repetitions on each side.
Forearm, Wrist, and Hand Exercises
Dental professionals commonly endure strain and discomfort in their forearms, wrists, and hands. To alleviate these issues and promote hand health, you should incorporate specific hand exercises. Hygienists, dentists, and other dental staff members can benefit from these exercises, as they help strengthen the muscles, improve flexibility, and enhance blood circulation in the hands.
- Forearm Stretch: Extending your arm straight out in front of you with your palm facing up, gently pull your fingers back with the opposite arm until you feel a stretch in your forearm. Hold for 15-30 seconds and repeat on the other arm.
- Repeat the same sequence with your palm facing downward for an additional stretch.
- Wrist Extensions and Flexions: Start with your arm resting on a flat surface, palm facing down. Slowly raise your hand upward by bending your wrist, keeping your forearm still. Hold for a few seconds, then slowly lower your hand back down. Repeat this movement for 10-15 repetitions.
- For wrist flexion, perform the same movement but with your palm facing down and extended over the edge of the flat surface. Then, flex your wrist downward.
- For wrist flexion, perform the same movement but with your palm facing down and extended over the edge of the flat surface. Then, flex your wrist downward.
- Finger and Thumb Exercises: Squeezing a stress ball or using hand grippers can help strengthen the muscles in your hands and fingers.
- Additionally, finger and thumb stretches can be performed by gently pulling each finger backward and holding for a few seconds.
- This stretch can be followed by making a fist and then extending your fingers fully, repeating the sequence for a few sets.
Back Exercises
Incorporating back exercises into your routine is essential, as it helps you strengthen the muscles that support the spine and also maintain proper posture throughout long hours of patient care.
Here are some examples of back exercises for dentists, hygienists, and dental professionals to promote comfort and proper posture:
- Bridge Pose: Lying on your back with your knees bent and feet flat on the floor, place your arms by your sides. Press your feet into the ground, engage your glutes, and lift your hips off the floor, forming a straight line from your knees to your shoulders. Hold this position for a few seconds, and then slowly lower your hips back down. Repeat for several repetitions, focusing on engaging your core and glutes throughout the movement.
- Cat-Cow Stretch: Begin in a tabletop position with hands under shoulders and knees under hips. Alternate between rounding your back upwards with your head down (cat pose) and arching your back downwards with your head reaching upwards (cow pose) to gently stretch and mobilize your spine.
- Superman: Lie face down with arms extended overhead and legs straight. Lift your arms, chest, and legs off the ground as high as comfortably possible, holding briefly. Lower down and repeat to strengthen your back muscles and improve spinal stability.
Posture-Strengthening Exercises
Incorporating posture-strengthening exercises into your routine can significantly benefit your health and work performance.
These posture-strengthening exercises for dental hygienists, dentists, and more are great to help prevent musculoskeletal issues and enhance overall well-being.
- Plank: Sart by getting into a pushup position. Then, engage your core muscles, squeeze your glutes, and neutralize your spine by looking at a spot on the floor about a foot ahead of you. Hold this position for at least 20 seconds. Once you become comfortable, you can work up to longer durations. This exercise strengthens your core, back, and hips.
- Shoulder Blade Squeeze: Stand with your feet shoulder-width apart and relax your arms at your sides. Squeeze your shoulder blades together, as if holding a pencil between them, for 5-10 seconds. Complete multiple repetitions to strengthen upper back muscles for improved posture.
- Wall Angels: With your back and head against the wall, move your feet 6 inches away from the wall and slightly bend your knees. Slowly glide your arms up into a “V” position and then bring your elbows down to form a “W” position, keeping your back against the wall and squeezing your shoulder blades. Repeat several times to improve posture and reduce pain.
Leg and Hip Exercises for Dental Professionals
The combination of prolonged standing, repetitive motions, and maintaining specific positions puts stress on the hips, legs, and feet of dental professionals.
Incorporating proper ergonomics and engaging in exercises and stretches targeting the hip and leg muscles can help improve lower-body strength, stability, and mobility.
- Squats: Stand with your feet shoulder-width apart and toes pointed outwards. Lower your hips back and down, mimicking a sitting motion. Maintain an upright chest and push through your feet to rise back up. Repeat this movement to strengthen your legs and hips.
- Lunges: Perform alternating lunges by stepping forward with your right foot, lowering your body until the front knee is at a 90-degree angle. Keep your torso upright, engage your core, and push through the front heel to return to the starting position. Repeat on the other side.
Ultimately, incorporating stretches and exercises into the routines of hygienists, dentists, and other dental staff can not only promote staff well-being, but it can also serve as a great dental team-building exercise.
