Top 9 Exercises Every Dentist Should be Doing!!!

Sometimes we can’t help the poor unavoidable postures we must endure as part of our work duties.  The biggest profession I see this in is dentistry and cosmetology. Between long periods of bending over, prolonged sitting and/or standing and extended reaching, neck and back pain can become unbearable…

–Never FEAR, the doctor is here to help reduce pain brought on by your profession–

Here are my top 9 exercises for the professional who can’t help but exhibit poor posture for work:

REACH & ROLL: Lie on your side, top arm reaches forward then rolls out opening palm of top hand up towards ceiling. Hold 10 sec and repeat 10 times. Perform on both sides.

1/2 KNEEL TS WINDMILL: Begin in 1/2 kneel position with foam roller between wall and outside leg. Sweep arm closest to the wall with hand above your head and palm facing wall until chest completely faces wall. Hold 4 deep breaths 4x each side.

SEATED TS EXTENSION: Sitting upright in chair. Place foam roller along mid back. Using the roll as a fulcrum, extend trunk over roll. Hold 4 deep breaths 4x’s.

QL STRETCH: Lying on your back with both knees bent. Hook one ankle over other knee. Use top leg/ankle to pull bent leg towards opposite side of table/body. Hold 4 deep breaths 4x’s each side.

PRONE PRESS UP: Lie flat on stomach. Hands underneath shoulders. Raise self-up onto your hands and hold 10 seconds. Slowly lower back down, repeat 10-20 times.

HIP IR/ER: Seated 90/90 position with knees bent, tall posture and deep breathing to bear down on the hips and create a stretch. Rock back and forth.

CHIN TUCKS: Good sitting posture, tuck chin back as far as possible without tilting head up or down. Hold 10 seconds repeat 10-20 times.

SL SEGMENTAL BRIDGES: Lie on back with one knee bent and foot flat. Inhale, then exhale and tuck pelvis under and roll up one vertebra at a time until shoulders/hips/knees are in line. Hold 4 deep breaths, lower and alternate legs.

PALLOF PRESS: 1/2 kneel position. With band anchored to the side and little tension. Hold the band in both hands in front of chest, extend arms straight out then return hands to chest. Repeat 10-20 times.

ENJOY! 🙂