Because caring for yourself is just as important as caring for your patients.
Dental assistants are on their feet all day—reaching, twisting, suctioning, and supporting patients with a smile. But those long hours can take a toll on your neck, back, wrists, and shoulders.
If you’re feeling stiff or sore by the end of your shift, you’re not alone—and you don’t need a gym membership to feel better. Here are 5 quick and effective stretches that take just a few minutes but make a big difference.
1. Neck Rolls
What it helps: Relieves neck stiffness and tension from leaning forward
How to do it:
- Sit or stand tall.
- Slowly roll your neck in a circle, ear to shoulder, chin to chest, other ear to shoulder.
- Do this slowly for 30 seconds in each direction.
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2. Shoulder Rolls & Shrugs
What it helps: Loosens tight shoulders from hunching and assisting
How to do it:
- Lift both shoulders toward your ears, hold for 2 seconds, and release. Repeat 10 times.
- Then roll your shoulders forward 10 times, and backward 10 times.
🪑 Do this between patients or while waiting for your operatory to be set up.
3. Wrist Flexor Stretch
What it helps: Eases wrist pain from suctioning, charting, and using instruments
How to do it:
- Extend one arm straight in front of you, palm facing up.
- Use the other hand to gently pull the fingers downward until you feel a stretch.
- Hold for 20–30 seconds. Repeat on the other hand.
💡 Bonus: Gently shake out your wrists after each stretch for extra relief.
4. Standing Forward Fold
What it helps: Stretches hamstrings and decompresses the spine
How to do it:
- Stand with feet hip-width apart.
- Slowly bend at the hips, letting your arms and head hang toward the floor.
- Hold for 30 seconds. Let gravity do the work.
🧘♀️ Great to do at the end of the day or during lunch break.
5. Seated Spinal Twist
What it helps: Relieves lower and mid-back tension
How to do it:
- Sit on a chair with both feet flat on the ground.
- Place your right hand on the back of the chair and twist your torso to the right.
- Hold for 30 seconds. Repeat on the other side
💬 Final Thought:
Being a dental assistant is physically demanding—but that doesn’t mean your body has to suffer for it. These 5 simple stretches are quick, effective, and perfect for fitting into your busy day. Try them daily, and you’ll notice a difference in your energy, flexibility, and overall comfort.