Life | Fitness: Mind your body

Life | Fitness

Mind your body

Simple tips for maintaining better posture.

by Juli Kagan, RDH, MEd



	Up & Over: 1. Clasp your fingers in front of your chest and turn your palms outward. 2. Inhale and lift your arms straight up to the ceiling. Stretch and hold for about 5 seconds. 3. Lift over to one side. Hold for about 2-4 breath cycles. 4. Exhale as your arms and truck return back to your original position; opening your arms out to the side like a rainbow. 5. Repeat 4 times for each direction.



	Crack a Walnut: 1. Interlace your fingers behind your back and hold your palms facing each other. 2. Inhale as you lift and lengthen your arms back and up. Hold for two breath cycles. Exhale on the release. 3. Repeat 4-6 times.

It is well known that dental hygienists work in static, precise postures and utilize workspaces and instruments that are often less than ideal ergonomically. Add the stress of delivering efficient care, and you have the perfect prescription for acquiring musculoskeletal disorders.

The neck and shoulders are frequently the most painful areas for the working hygienist. A recent study found that when the neck is flexed more than 30°, the amount of pressure on the cervical vertebra is increased by 13%.1 This results in neck muscles fatiguing after just four to five hours of work. The results are significant in this study because, additionally, 10-minute rests were provided every hour; however, you don’t need a study to prove that most hygienists work with chronic shoulder, neck, and back pain.

Poor posture is amplified when weak neck muscles, tired shoulders, and vulnerable backs are challenged, making it more difficult to hold precise posture, leading to further postural frailty. The cycle can be debilitating.

Posture Problems

When you least expect it, have a colleague take a photograph of you while working. Analyze the picture and determine if you, like most hygienists, exhibit the following:

* Neck flexion more than 30°

* Accentuated side bending or spinal rotation

* Shoulder abduction (away from the midline) greater than 45°

* Wrist flexion or extension greater than 30°

* Exaggerated thoracic or low-back flexion

If this is you, then consider these adjustments in order to ensure proper posture and better ergonomic results:

* Feet flat or supported

* Ankles and knees at 90°

* Sit in your chair with approximately a 130° angle between the abdomen and thigh. Note: This is new information, as many dental hygienists were taught 90° as the optimal angle

* Navel pulled in and up

* Back erect, with a natural curve in the lumbar spine

* Shoulder blades gliding down your back

* Shoulders even and square over your center and hips

* Balanced on your sit bones

* Neck in a neutral position (you could hold an egg under your chin)

* Arms parallel to, or slightly higher than, the floor and slightly away from the body

* Rhythmic breath

In order to maximize your ability to tolerate the physical stresses of dentistry, optimal spinal biomechanics and muscle strength and flexibility should be developed and maintained.

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