3 Stretches for Dental Workers

One of the most important things we can do in our workday is to stop to take a short break. Technically speaking, stopping your job task to do a simple stretch is a type of break. Stretching can help to decrease your risk of injuries, improve blood flow, and allow your muscles to work most efficiently to name a few. 

Different stretches are necessary for different job types. This is because stretching routines are based on the physical demands of a certain job. For each job that I have analyzed, I have found numerous stretches to be beneficial. However, implementing too many stretches into a workday can seem stressful at times. To start with, I recommended adding at least 3 stretches into your daily work routine. Ideally, stretches could be completed every hour throughout the day. Stretches can either be held for a count of 10 or completed for 10 pulses that are 1-2 seconds long. Each stretch can be completed for 1-3 repetitions. You will find better results with 3 repetitions versus one 1. If you are limited on time, 1 repetition is better than none. 

As a reminder, do not complete any of these stretches if they cause pain. Talk to your healthcare provider first if you have a compromising health condition. Below are three stretches with directions that would be ideal for dental workers. 

 

Stretches

Finger and wrist extension. 

1. Extend your fingers and both hands and splay your fingers outward. 
2. Bring both hands together, close to your chest, and press them into one another, similar to a prayer position. 
3. Elevate elbows toward the ceiling to help extend wrists. 
4. Hold this position for a count of 10 or complete 10, 1-2 second pulses. 

 

Lateral neck flexion with unilateral elbow and wrist extension

1. Relax your shoulders down and back.
2. Tilt your head to the right so your ear is close to your right shoulder. Do not rotate your neck.
3. Extend your left arm to the left. 
4. Extend your left hand for an additional stretch. 
5. Hold this position for a count of 10 or complete 10, 1-2 second pulses.
6. Repeat these movements on the opposite side. 

 

Chin tuck

• 1. Relax your shoulders down and back. 
  2. While keeping your head in a neutral position gently move your head and chin posteriorly. 
     • Do not tilt your head/neck left, right, up, down, or rotate. Keep your eyes forward
  3. Hold this position for a count of 10 or complete 10, 1-2 second pulses.

 

Check out our YouTube video below for a visual representation of the blog!

 

*Disclaimer* 

Not all exercise is suitable for everyone. Please be advised that there are risks involved in participating in any exercise program. The instruction and advice presented here are in no way a substitute for medical counseling. Please consult with your doctor to determine if you are healthy enough to exercise.

To ensure your safety and obtain the maximum benefits of this program, do not force any of the exercises. Some of the stretches are extreme. Please go gently and be careful getting into them. If you feel pain, stop. DBA: Alter Ergo, assumes no responsibility for injuries suffered while practicing the techniques in this blog and video. Users perform the exercises at their own risk. Alter Ergo is a DBA of Horizon Therapy Inc.