Tuesday, 16 April, 2024

31 May 2021 | Australasian Dental Practice

news > Spectrum > Page 20

Posture and exercise can impact your career

Ergonomics

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.

Execution

  • 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.

Execution

  • 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.

Execution

  • 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.

Execution

  • 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..

Execution

  • 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.

Execution

  • 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.

Execution

  • 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.

Staying Safe

Abstracts

Management

Staying Safe

Stream the latest dental videos...
SofaCON 2020: What does the future of Infection Control look like post-COVID-19?

Sponsored Links...

Upcoming Events...

Apr 16 2024

Dentists Behaving 'Very' Badly

Brisbane, AUSTRALIA

Apr 19 2024
Apr 19 2024

IDEM Singapore 2024

Singapore, SINGAPORE

Apr 23 2024
Apr 24 2024
May 01 2024
May 02 2024
May 09 2024
May 11 2024
May 14 2024
May 22 2024
May 24 2024
May 29 2024
May 30 2024
May 31 2024

Scottish Dental Show 2024

Glasgow, UNITED KINGDOM

May 31 2024

Famdent Show Mumbai 2024

Mumbai, INDIA

Jun 01 2024
Jun 06 2024
Jun 09 2024
Jun 11 2024
Jun 22 2024
Jul 13 2024
Jul 16 2024
Jul 25 2024
Aug 23 2024
Aug 29 2024

Practical Endodontics Workshop

Sydney, AUSTRALIA

Sep 07 2024
Sep 14 2024
Sep 26 2024
Oct 03 2024
Oct 10 2024
Oct 17 2024

ADOHTA 2024 National Congress

Sydney, AUSTRALIA

Oct 24 2024
Nov 13 2024
Nov 29 2024
Mar 25 2025

IDS 2025

Cologne, GERMANY

May 08 2025