Dentists say ‘ahh’ (patients say ‘argh!’)

The following exercises are perfect for dentists and clinicians in that quick interval between patient appointments. They can be done whilst sitting and take just a couple of minutes each.

Exercise 1: Shoulder rolls (90 seconds)

Stand or sit in a comfortable position. As you inhale, raise your shoulders and shoulder blades to your ears. On the exhale, pull your shoulder blades down and together. Repeat 10 times.
Source: Real Simple

Exercise 2: Chair stretch (90 seconds)

Sit up straight and tall, then extend your arms out in front of you, keeping your shoulders low and your ab muscles tight. Then slowly bring your elbows back so that they are in a horizontal line with your shoulders, all the while keeping your shoulders low. You will feel your pectoral muscles activate as you open up your chest. Repeat 10 times.
See video
Source: Mother Nature Network (MNN)

Exercise 3: Hand rotations (30 seconds)

To prevent carpal tunnel syndrome, try taking your hands off the keyboard every few minutes and rotating your hands in a circle, exercising your wrist muscles. This will help keep the muscles limber and prevent them from clamping up. Continue this for 30 seconds each time.
Source: Mother Nature Network (MNN)

Exercise 4: Chair postural correction (60 seconds)

Sit up at the edge of your chair with both feet flat on the ground shoulder-width apart. Imagine a string running from the ceiling to the top of your head pulling it upwards. As it pulls, each vertebrae separates and the natural curves of the spine become accentuated. Now tuck your chin in as if trying to touch it to the back of your head through your skull. Take a deep breath in and rotate your hands outwards bringing the shoulder blades together as if squeezing a pencil between them. Hold this position for 15 to 20 seconds and slowly breathe out and relax. Repeat.
Source: Natural News

Exercise 5: Arm stretch (60 seconds)

Sit upright, then lift your arms overhead, keeping your elbows straight. Interlace your fingers and bend slowly to the right side, holding this position for 5 seconds. Then move your arms to your left side and do the same. Repeat 5 times.
Source: Mashable

Exercise 6:  Leg stretch (30 seconds)

Stretch out your left leg and point your toes forward. Then point your toes upwards. Repeat this five times and then do the same for the opposite leg.
Source: Mashable

Exercise 7: Seated jumping jacks (90 seconds)

Sit on the edge of your chair and open and close your arms and legs in and out repeatedly. Do 20 seated jumping jacks, pause for 30 seconds and repeat.
Source: Grandparents

Exercise 8: Arm circles (60 seconds)

Raise your arms straight out to your sides and press your shoulder blades together. With your palms down and thumbs facing forward, do 20 forward circles with your arms. Pause for 20 seconds, and then repeat the process with your thumbs facing behind you
Source: Grandparents

For more advice on maintaining a good posture at work and the best options for seating, talk to us at Support Design.