Did you know that even if you are in a "perfect" sitting position, more than half of your muscles are in sustained contraction (without relaxation intervals)? Prolonged forced posture can lead to problems in the musculoskeletal health of a dental professional, so we'll give you some benefits of muscle stretching done on a scheduled and periodic basis, as well as a few useful little exercises.
Benefits of Stretching
- Prevent overloads, contractures and injuries in general such as tugging.
- To help the muscles to find their initial position, to facilitate their drainage and to stimulate the blood circulation.
- Improve flexibility, elasticity and joint mobility.
- Decrease muscle tension and therefore postural pain
- Help improve coordination, facilitating movement.
- Develop body awareness.
How to stretch
To avoid physical damage, the best way is to do the stretching slowly and gradually , always maintaining good support, to avoid the contractions of other muscles foreign to this particular stretch. It is necessary to stretch so that the muscle relaxes, noticing how it pulls us but without ever reaching a feeling of pain and, of course, avoiding violent movements. Each exercise should last between 10 and 20 seconds. 5 minutes a day is enough, if you stretch carefully and focus on the muscle group. Avoid rebounds and jolts, because violent movements can cause injury.
We offer a small stretching program that you can do during your breaks at the clinic:
Sit with your back straight, lower your head on your left shoulder, and place your left hand on the right side of your head to help stretch your neck by gently pulling it down for about 30 seconds. Then you have to repeat the same exercise for the other side. You can repeat it 3 times before your day at the clinic, it will help you release the tension your neck is gaining while you work.
Try to touch your chest with your chin gently and gently move it from side to side, performing this movement 10 or more times. Be very careful because moving your head back can cause damage to your neck and even your back.
Sit upright, shoulders down, and move them in a circle; you can do it up to 10 times, then repeat 10 times upside down. It is an ideal exercise to relax and avoid shoulder pains and you will feel much less tense.
Sit at a right angle on your chair, take off your shoes and place your right foot on your left leg, lean forward and stretch your back without pulling too much. Do this movement for about 10 seconds, then change position.
Stretch your right arm forward, your fingers toward the ceiling, your left hand flex your fingers towards you comfortably for 30 seconds, rest, then repeat with your left hand. With these stretching exercises, you will be able to avoid the problems of tendonitis associated with long days of working with dental instruments.
Did you find this post interesting? We still have more to show you about ergonomics :)
This might interest you: our previous article on ergonomics lets you know how to set up your practice to take care of your health and that of your employees.
And to relax even more, have a look at our offers at the moment!