You know that dental professionals require special exercise guidelines due to their predisposition to unique muscle imbalances.  You also know that a well-rounded fitness program consists of three parts: aerobic fitness, flexibility and strengthening.  However, time constraints can oftentimes prevent you from including all areas on a regular basis.  Here is a time-efficient regimen designed specifically for dental professionals that is sure to get your year off on the right foot--addressing all 3 fitness areas.

Aerobic  Exercise

3-4X per week:  30+ minutes Nordic Track, Elliptical Trainer, Brisk Walking, Running or Rowing

For Recreation:  Cross Country Ski/Skating or Nordic Blading

WHY?  Aerobically fit bodies are more efficient at healing the microtrauma that occurs day-to-day in your operatory. Up to age 50, about 75% of your exercise program should be aerobic (strength training-25%). After age 50, increase the % of time strength training to 40% or more. (Cooper)

The ideal aerobic exercises for dental professionals are those that keep the body symmetrical and don't allow worsening of existing imbalances.  Exercises that require hunching forward or repeatedly twisting in one direction can easily have a negative impact on musculoskeletal health.   In addition, cardiovascular exercise for team members should aerobically exercise your upper trapezius muscles.

Cross country skiing is one of my crème de la crème aerobic exercises for dental professionals.  It doesn't allow for muscle compensation, while providing a wonderful aerobic workout for two muscles prone to developing trigger points: the upper trapezius and iliopsoas (hip flexor) muscles.   If you live in an area that doesn't see much (if any) snow, consider an alternate exercise that moves your body in a similar manner, such as the Nordic track, elliptical machine, or, for an outdoor warm-weather workout, consider Nordic Blading!   Brisk walking while swinging the arms during lunch hour is a good option as well.

Flexibility

WHY?  Stretching is the only intervention that treats all four of the microtrauma resulting from prolonged, static postures in the operatory:  muscle imbalances, muscle ischemia, disc degeneration and trigger points. 

During the workday, it is imperative to incorporate chairside stretching into your work schedule.  Try to perform a 10 second (2-4 breath cycles) chairside stretch at least once an hour during naturally occuring pauses in your work schedule.  This is especially important for men, who tend to be less flexible.  You should be performing stretches that directly address your muscle imbalances, as well as performing them in the correct direction.  These should also be performed outside the operatory and are easily done while watching TV, in the shower, during a golf game, etc...  Read more about Chairside Stretching in an excerpt from Bethany's book.

Stretching is also included in the 'Smart Moves for Dental Professionals on the Ball' Home Exercise program. 

DOWNLOAD A CHAIRSIDE STRETCHING CHART