Stretch for Pain Relief
STRETCHING EXERCISESScapular Squeeze You can do this while sitting or standing. Start with your arms down by your sides and then squeeze your shoulder blades together. Hold this position for about 10 seconds to 20 seconds and repeat several times. This exercise strengthens the rhomboids and middle trapezius. Executive Stretch Sit upright and interlace your fingers behind your head. Elbows should be level with your ears. Push your elbows back, pulling the shoulder blades together. Hold this for about 10 seconds and repeat several times. This exercise will increase your shoulder mobility. Spinal Stretch With Clasped Palms Sit upright and clasp your hands in front of you. Then rotate your hands so that your palms are away from you. Bring your arms overhead and in alignment with your ears. Stretch by lengthening your spine. Hold this position for 10 seconds to 20 seconds and repeat several times. You can also add a stretch to the left side of your body by reaching the arms up and over to the right (without twisting your torso) and hold for 10 seconds to 20 seconds, come to center, then reach over to the left to stretch the right side. This exercise will help relax tight shoulders and the neck. Your body needs rest periods throughout the day. Try alternating challenging and easy patients in your daily schedule. You can change your posture, as well. To engage different muscles than those used while practicing clinically, walk your patient from and to the reception area and stand up while performing extraoral examinations. Determine if you are having difficulty accessing or seeing certain areas. Some dental hygienists prefer to stand to gain better access to the mandibular anteriors.
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