The Hot Yoga Doctor – Free Bikram and Hot Yoga Resources › Hot Yoga Doctor Forum › General Hot Yoga Discussion › Hot Yoga *faq* › Yoga for dentists (preventing and treating shoulder neck, and back strain)
The Hot Yoga Doctor – Free Bikram and Hot Yoga Resources › Hot Yoga Doctor Forum › General Hot Yoga Discussion › Hot Yoga *faq* › Yoga for dentists (preventing and treating shoulder neck, and back strain)
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Hi Gabrielle,
I am glad to find your site, and it’s interesting to see you used to be a dentist. I am also a dentist.
I am hoping you could suggest a number of poses that I could focus on in my practice to help prevent and treat shoulder, neck and back strain such as one gets from leaning over patients all day.
Also, are there exercises that you can suggest while seated, that I could do while waiting for composite to cure or other such breaks in my day??
I really look forward to your information and suggestions, if you could find the time to reply.
Thank you!!
MonicaNamaste Dr.
Here are a few stretches you can do while at work to help loosen up those tight areas.
Neck Rolls
Sit with a straight but relaxed spine. Adjust the head so that you feel like it is sitting on top of the spine by slightly moving the head back and bringing the chin down slightly. Roll the neck slowly in one direction and then in the other. Let the weight of the head move the head around. Do this very methodically so that you go slowing through tight spots and work out areas of tension.At least one minute in each direction.
To end: After this exercise, sit quietly and be with the sensations in your body and spine.
Benefits: This exercise removes tension in the neck and stimulates the thyroid.
Side Twists
Sit on the heels. Place the hands on the shoulders, fingers in front and thumbs in back. Inhale, twist to the left. Exhale, twist to the right. Twist your head to each side as well. Gradually feel an increased rotation in your spine. Keep elbows parallel to the ground, allowing the arms to swing freely with the body. This exercise can be done standing up,Continue 1-2 minutes or 26 times.
To end: Inhale center, hold the breath, apply rootlock, exhale, relax and feel the energy circulate, especially at the level of the heart.
Benefits: This exercise opens up the heart center and stimulates the upper spine.
Side Bends
In Easy Pose, clasp hands behind neck in Venus Lock (fingers interlaced) and bend straight sideways at the waist, aiming the elbow toward the floor beside the hip. Inhale as you bend left, exhale right. Don’t arch or contract the back. Bend sideways only. This exercise can be done standing.1-2 minutes or 26 times.
Benefits: Side bends stimulate the liver and colon and increase spinal flexibility.
Shoulder Shrugs
Still on the heels or in easy pose, shrug both shoulders up on the inhale and down on the exhale.1- 2 minutes.
To End: Inhale up, hold, apply rootlock, and relax.
Benefits: This exercise loosens up the tension in the shoulders and relaxes upper back
These poses are not from your Bikram Dialogue but, when done properly, are exrtremly beneficial as well.
I hope this reply finds you in good health.
All the best,
Jeff
Hi Monica
Thanks for posting. Great question. So many leave doing their yoga until they have a full 90 minutes.
If you are between patients, gloves off and have the room there is nothing like doing a few Pranayama breaths focusing strongly on shoulders down and neck movement. I also love to do a full half moon set. So to the right, left, backbend and the hands to feet. I actually recommend that to anyone who wants or NEEDS a pick-me-up. If only I could find the time sometimes! 😉 Life is busy isn’t it? You could time it if you could see a clock but I find it very useful to decide on the number of breaths I will take for each part.
I know the feeling sitting in almost a cemented position bending over someone for even hours at a time with immense focus (even not realizing til afterward that you have not moved). The amazing thing is that you have the densest weight in your body cantilevered forward for a long time so it really must be countered.
If you are gloves-on then I am guessing you want something that is reasonably discreet and non-invasive!
Here are a few ideas (from which may even issue your own!):
>> Roll yourself back away from the patient and sit up straight and see if you can sit with feet flat (now that’s a concept isn’t it? 😉 ). Use your eyes to do an isolated cervical backbend. I imagine you may already do that. I think Jeff has given you some ideas of neck rolls. I find I prefer nice long stretches to each side and backward (and forward if you want). They feel great. Focus on a straight spine and of course shoulders down and back. It feels wonderful to close the eyes too.>> You can interlock fingers behind you, lengthen your arms and lift them as high as you can behind your back. You will either feel the urge to drop your head back or not.
>> Modified eagle pose: bring arms (only of course :cheese: ) into position. Keep your hands away from your face. Instead of drawing your elbows down, you can stay clean by lifting your elbows to shoulder height and then moving your hands away from the body trying to make a right angle in the arms. Classic Bikram style eagle pose may compromise your asepsis. This stretch is different to your regular eagle pose. I love this one. I recommend the classic eagle when you can draw your arms in close to the body when your gloves are off – perhaps between patients.
Let me know if you would like some other ideas
Namaste
Gabrielle 🙂 -
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