Posture and exercise can impact your career

Correct basic posture

• Place your feet on the floor with a sufficiently wide angle at the knee.
• Raise the chair enough so that the feet stay on the floor and the thighs are clearly inclined.
• Support your pelvis by sliding your buttocks backwards and pulling the backrest forward until your back is supported.
• Now tilt the seat forwards in order to avoid pressure on the edge of the thigh and to support it over the entire surface.

End position

• The pelvis is supported and tilted forward.
• The physiological oscillation of the spine (double S-shape) is ensured.
• Shoulder girdle is in balance.
• Head is perpendicular.

Dynamic seating position

Mobilisation and relief of the back

Starting position

• Start in the basic sitting position, the 12 o'clock position.
• Your movements should be carried out slowly and consciously one after the other.

Execution

• Rock your pelvis back and forth.
• Let your shoulders circle back and forth.
• Arch your spine sideways to the right, then the left, alternating back and forth.
• Rotate your shoulders/upper spine from right to left, alternating back and forth.

Dynamic standing position

Provides relief to the intervertebral disc

Starting position

• Pelvis is stable.
• Arm angle 90 degrees.
• Feet are positioned firmly and to the front.
• Knees are relaxed.
• Pull the belly button slightly inwards.
• Pull your shoulders down.
• Head remains extended.

Execution

• Shoulders and pelvis can be easily moved while treating the patient.

Hanging posture

Stretches the muscles, mobilises the spine

Starting position

• Sitting on the dentist's chair.
• For a break during the treatment phase.

Execution

• Slowly roll your head forward.
• First bend the upper part of the spine, then the middle and lower parts.
• Let yourself hang loosely and breathe into your back.
• Swing your arms and upper body slightly back and forth.
• Slowly straighten up again.

The Weightlifter

Trains all muscles in the body

Starting position

Skier's crouch

• Bend your knees, push back your bottom, stretch your arms forward and straighten your back.
• Flex your thigh, glute and back muscles.

Execution

• Hold the starting position for a while.
• Then slowly lift your body back again, lowering your arms.
• Exhale and go back into the skier's crouch.
• Repeat the exercise around 10 times.

Arms flutter

Trains the deep muscles, stabilises the spine

Starting position

• Bend your knees slightly.
• Stretch your arms out in front of you.
• Pull your belly button inwards.
• Stabilise your pelvis - this is particularly important during this exercise to avoid hollow back..

Execution

• Flutter your arms up and down vigorously in a scissor motion, slowly lifting your arms.
• Slowly lower your arms again, continue breathing normally.
• Repeat the exercise around 10 times.

The shoulder twist

Stretches the shoulder muscles, mobilises the cervical spine

Starting position

• Extend your arms out to the sides.
• Turn one palm up on the side where you are looking; the other palm faces down.

Execution

• Slowly turn your head to the other side while turning your palms in the opposite direction.
• Perform the exercise 10 times in a slow, relaxed manner with the rhythm of your breathing.

The flank stretch

Stretches the pelvis and the upper and lower spine

Starting position

• Place one ankle behind the other, grab your wrist on that same side, pull your arm over your head up as far as possible.
• Keep breathing normally.

Execution

• Hold the starting position for approx. 10 seconds, stretch your arm as far as you can.
• Place the other ankle behind, switch the wrist you are holding and now stretch this side as well.