Posture Exercises for Dental Hygienists

Shoulder and back pain are common complaints for dental hygienists. Small workspaces, the static postures necessary for procedures, and the delicacy required for patients' comfort all contribute to chronic pain. Strengthening the muscles of the back and shoulders can alleviate discomfort and provide a more satisfying work environment.

Shoulder Exercises

• Several exercises can provide you with increased muscle strength in the shoulder region. Here are a few.

  To strengthen the shoulder muscles that rotate your arm forward, lie on your back on a firm surface, such as a table or open bench. With one hand, support the opposite shoulder. Placing the supported arm at a 90-degree angle, move it forward as far as you can go without letting your back lift up. Stretch the arm for a couple of seconds by holding that position, then return it to the starting point. Repeat this process up to five times, then switch arms.

  To strengthen the shoulder muscles that rotate your arm backward, use the same table and turn over on to your stomach. Your arm should be at a 90-degree angle pointing down. Rotate your arm backward towards the ceiling, without moving you elbow, as far as you can. Repeat this up to 10 times, then switch to the other arm.

Back Exercises

• Your back muscles are part of the body's core. Strengthening this area can improve your posture dramatically.

  The Cat Stretch is a yoga technique that stretches out the muscles of your back and shoulders. Begin with your knees on the floor, and lower you hands so they are resting there too. You should now be down on all fours. Pull your waist down toward the floor, push your shoulders back while arching your head up so you are looking toward the ceiling. You should feel a stretch in your lower back. Reverse the position by pushing your shoulders and head downward and arching your back, much like a cat does. Repeat this as many as 10 times.

  Pelvic tilt will provide a way to strengthen the muscles that support your hips and lower back. Lie on your back with you knees bent and your hands, palms down, to the side. Push on your heels and raise your hips toward the ceiling. Be careful not to arch your back; move your body as one piece to avoid injury. Hold your hips in this position while you count to five, then lower slowly. Repeat this five times.

Stretching

• Stretch your muscles before each shift to warm them up. For your shoulders, you might reach one arm toward the ceiling and stretch out the muscles on that side. Warming up before work will keep your back from becoming stiff while working on patients and improve your mobility. Stretch frequently during the day to keep that stiffness from returning.

Warnings

• Listen to your body. Pain is its way of telling you the muscles are tired. If you experience pain while exercising, it's better to stop and avoid injury. Alternate days for strength training, this will allow your muscles time to rest and heal. You should see a doctor if pain recurs or becomes severe.