Frontier Dental Blogs

Best Stretches for Dental Professionals

Written by Holly Moore | May 11, 2023

Top 5 exercises for dental staff to alleviate pain and tension

There are various stretches for dental professionals, including dentists, dental hygienists, and dental assistants, that should be a part of their daily routine to alleviate pain and tension from the job. Dental staff often experience pain due to their job duties, which require them to spend a significant time seated, often hunched over their patients. This position can lead to tension, strain, and pain in the back, neck, shoulders, and wrist. As a result, particular daily exercises can help improve overall physical and mental wellbeing.

The top 5 stretches for dental professionals are:

The Plank

Instructions

Start in a push-up position with your elbows under your shoulders and your feet hip-width apart. Bend your elbows and rest your weight on your forearms and your toes. Keep your body in a straight line, engaging your core and glutes. Hold this position for as long as you can, up to 30 seconds.

Benefits

The plank is great for building core strength, which can help improve posture and alleviate back pain. Ultimately, the plank targets stability and spinal support, which is essential for dental staff to avoid pain and injury while personal their everyday tasks, such as standing or sitting for long periods, lifting or moving heavy machinery, or leaning for patients to perform intricate procedures.

The Wall Stretch

Instructions

Stand facing a wall with your feet hip-width apart. Place your hands on the wall at shoulder height and slowly lean forward until you feel a stretch in your chest and shoulders. Hold this position for as long as you can, for 30 seconds, then release.

Benefits

The wall stretch is ideal for anyone in the dental industry because it targets the chest and shoulder muscles, which can become tight and strained from sitting and leaning forward while working with patients for long periods. In addition, this exercise can also help to improve overall flexibility and range of motion, which can be important for dental professionals who need to be able to move their arms and shoulders freely and comfortably during procedures.

Chin Tuck Stretch

Instructions

Sit upright or stand straight with your head facing forward and your ears directly over the shoulders. Gently tuck your chin towards your chest, keeping your head level. Hold for 5-10 seconds if possible, then release.

Benefits

The chin tuck exercise strengthens the muscles at the back of the neck and improves posture, which can help to alleviate neck pain and discomfort when performed regularly. This stretch is helpful for dental staff who sit in the same position for extended periods and rely on a good range of motion in their neck and shoulders.

Cat-cow Stretch

Instructions

Start on your hands and knees with your wrists under your shoulders. Keep your hands shoulder-width apart and your needs directly under your hips. Inhale deeply while arching your back and bringing your head upwards, tilting your pelvis up like a 'cow.' Exhale deeply and bring your abdomen in, arching your spine and bringing your head and pelvis down like a "cat." Repeat for 10-15 repetitions.

Benefits

The cat-cow stretch is a yoga pose that can help improve mobility in your lower back, which is a great for dental professionals who can become stiff and achy from prolonged sitting or standing in one position. This stretch involves moving the spine through a range of motion, which can help relieve tension and improve posture.

The Wrist Extension Stretch

Instructions

Extend your arm straight out in front of you, palm facing down, pointing your fingers toward the floor. Use your other hand to gently pull your fingers back towards your forearm until you feel a stretch in your wrist and forearm. Hold for as long as you can comfortably, aiming for 15-30 seconds, then release and repeat on the other side. Repeat 2 to 4 time, if possible.

Benefits

The wrist extension stretch targets the muscles in the back of your forearm responsible for wrist extension. Dental professionals often experience wrist pain due to repetitive motions such as gripping and using dental instruments. While this stretch can help, perform it gently and gradually to avoid aggravating any existing wrist pain.

Conclusion

Regular neck, back, and shoulder stretches are essential for dental professionals because they help alleviate the pain, discomfort, and stiffness from the physical demands of their job, such as prolonged periods of sitting, leaning forward, and performing repetitive movements.
Furthermore, daily stretches can also help to reduce stress, promote relaxation, and improve mental wellbeing. By taking a few minutes throughout the day to perform these stretches, dental staff can improve their physical and mental health and enhance their ability to provide a high standard of care.

At Frontier, we understand the need for dental professionals to remain comfortable while working to help alleviate pain and tension. We offer a range of products, such as dentist stools, assistant stools, and full-package dentist chairs with all the accessories , with this need in mind. If you have any questions, speak to one of our dedicated sales reps.

As a dental professional, you should always go the extra smile when it comes to your mental and physical health.