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31 May 2021 | Australasian Dental Practice

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Posture and exercise can impact your career


Correct basic posture

  • Place your feet on the floor with a sufficiently wide angle at the knee.
  • Raise the chair enough so that the feet stay on the floor and the thighs are clearly inclined.
  • Support your pelvis by sliding your buttocks backwards and pulling the backrest forward until your back is supported.
  • Now tilt the seat forwards in order to avoid pressure on the edge of the thigh and to support it over the entire surface.

End position

  • The pelvis is supported and tilted forward.
  • The physiological oscillation of the spine (double S-shape) is ensured.
  • Shoulder girdle is in balance.
  • Head is perpendicular.

Dynamic seating position

Mobilisation and relief of the back

Starting position

  • Start in the basic sitting position, the 12 o'clock position.
  • Your movements should be carried out slowly and consciously one after the other.


  • Rock your pelvis back and forth.
  • Let your shoulders circle back and forth.
  • Arch your spine sideways to the right, then the left, alternating back and forth.
  • Rotate your shoulders/upper spine from right to left, alternating back and forth.

Dynamic standing position

Provides relief to the intervertebral disc

Starting position

  • Pelvis is stable.
  • Arm angle 90 degrees.
  • Feet are positioned firmly and to the front.
  • Knees are relaxed.
  • Pull the belly button slightly inwards.
  • Pull your shoulders down.
  • Head remains extended.


  • Shoulders and pelvis can be easily moved while treating the patient.

Hanging posture

Stretches the muscles, mobilises the spine

Starting position

  • Sitting on the dentist's chair.
  • For a break during the treatment phase.


  • Slowly roll your head forward.
  • First bend the upper part of the spine, then the middle and lower parts.
  • Let yourself hang loosely and breathe into your back.
  • Swing your arms and upper body slightly back and forth.
  • Slowly straighten up again.

The Weightlifter

Trains all muscles in the body

Starting position

Skier's crouch

  • Bend your knees, push back your bottom, stretch your arms forward and straighten your back.
  • Flex your thigh, glute and back muscles.


  • Hold the starting position for a while.
  • Then slowly lift your body back again, lowering your arms.
  • Exhale and go back into the skier's crouch.
  • Repeat the exercise around 10 times.

Arms flutter

Trains the deep muscles, stabilises the spine

Starting position

  • Bend your knees slightly.
  • Stretch your arms out in front of you.
  • Pull your belly button inwards.
  • Stabilise your pelvis - this is particularly important during this exercise to avoid hollow back..


  • Flutter your arms up and down vigorously in a scissor motion, slowly lifting your arms.
  • Slowly lower your arms again, continue breathing normally.
  • Repeat the exercise around 10 times.

The shoulder twist

Stretches the shoulder muscles, mobilises the cervical spine

Starting position

  • Extend your arms out to the sides.
  • Turn one palm up on the side where you are looking; the other palm faces down.


  • Slowly turn your head to the other side while turning your palms in the opposite direction.
  • Perform the exercise 10 times in a slow, relaxed manner with the rhythm of your breathing.

The flank stretch

Stretches the pelvis and the upper and lower spine

Starting position

  • Place one ankle behind the other, grab your wrist on that same side, pull your arm over your head up as far as possible.
  • Keep breathing normally.


  • Hold the starting position for approx. 10 seconds, stretch your arm as far as you can.
  • Place the other ankle behind, switch the wrist you are holding and now stretch this side as well.

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