Yoga Sutra for Dentistry

Presented by: Dr Paulette Pillersdorf

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YOGA SUTRA FOR DENTISTRYBIOGRAPHICAL SKETCH

Dr. Paulette Pillersdorf graduated from University of Toronto Dental Hygiene in 1974, George Brown College Expanded Duties Dental Hygiene in 1978, and University of Toronto Dentistry in 1985.

Paulette started teaching fitness in 1995 when she received her ACE (American Council on Exercise) Certification.

She has been a student of Yoga since 2000, and graduated from Downward Dog Yoga Teachers Training Program in Toronto.

Dr. Pillersdorf maintains a full time practice in Unionville, Ontario.

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YOGA SUTRA FOR DENTISTRYSynopsis of Program:

Dental professionals are at great risk for repetitive strain injury due to sustained postures that we assume every working day. The purpose of this presentation is to introduce participants to a few strategies to “undo” the injuries that are perpetuated through incorrect or poor positioning.

Dental professionals are constantly working under stressful conditions. Correct breathing patterns to decrease stress will also be taught to participants.

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LEARNING OBJECTIVES:The participant will be able to identify dysfunctional breathing patterns and be taught to perform correct abdominal and diaphragmatic breathing.The participant will be able to identify incorrect or poor positioning while working and will be introduced to more correct posture.The participant will be introduced to yoga stretches to strengthen and increase flexibility in the spine, shoulder girdle and upper and lower extremities.

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DYSFUNCTIONAL POSTUREIn most cases dental professionals work in positions that maintain arms and shoulder girdles in unstable and unsupported positions. This leads to dysfunctional postures of the spine, such as thoracic kyphosis and forward head posture. Therefore it’s of the utmost importance to work with the shoulders stabilized and the spine in an optimal position.

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POOR POSTURE MAY RESULT IN:

Back, neck, shoulder painRotator cuff injuriesThoracic outlet syndromeHerniated discsDegenerative disc disease

and arthritisTingling and numbness in

hands and feetTendonitisBursitisCarpal tunnel syndromeSciatica

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CORRECT POSTURE - SITTING

Feet flat on floor, hip width apartAnkles and knees in straight lineThighs parallel to floor or slightly

lowerBelly button pulled in to spinechest liftedShoulders rolled down and back, Arms close to side of bodyForearms as parallel as possible to

floorElbows and wrists in straight lineNo extreme bends in wristsHead over spine, chin tucked slightly in

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Correct breathing – abdominal and diaphragmatic

Inspiration - chest rises diaphragm drops downbelly rises

Expiration - belly fallsdiaphragm riseschest falls

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Correct abdominal/diaphragmatic breathing produces the following benefits:

Activates the parasympathetic nervous systemDecreases heart rateDecreases blood pressureDecreases muscle tensionDecreases stressCalms the mind, encourages clear thinkingIncreases energy, decreases fatigueIncreases oxygen throughout body

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FOR ALL THE FOLLOWING STRETCHES THESE 5 ACTIONS ARE NECESSARY FOR CORRECT CORE STABILIZATION

feet hip width apartbelly button pulled in to spinechest liftedshoulders down and backchin tucked slightly in

All stretches should be held for a minimum of 5 breaths

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SHOULDER STABILIZATIONBusinessman’s Pose Side View

thumbs into armpitsbelly button pulled in to spinechest liftedshoulders down and backchin tucked slightly in - hold 5 breaths

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SHOULDER STABILIZATIONBusinessman’s

Pose Front View

thumbs into armpitsFeet hip width apartbelly button pulled in to spinechest liftedshoulders down and backchin tucked slightly in - hold 5 breaths

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Shoulders Stabilized

thumbs up, arms outstretched, palms facing each other

feet hip width apartbelly button pulled in to spinechest liftedshoulders down and backchin tucked slightly in- hold 5 breaths

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Shoulders Not StabilizedThumbs down, arms

outstretched, palms facing outwards.

Feel shoulder blades moving away from each other, up and forwards.

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Shoulders Stabilized

Optimal functional work position.

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Shoulders Not StabilizedWorking position with shoulders

destabilized, leading to dysfunctional postures and degenerative changes.

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SHOULDER STRETCH - I A90 degree flexion– hands in front of body - standing - interlock fingers so that palms face bodyfeet hip width apartbelly button pulled in to spinechest liftedshoulders down and backchin tucked slightly in- hold 5 breaths

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SHOULDER STRETCH - I BTo deepen stretch

raise hands into full flexion overhead, keeping fingers interlocked.

- hold 5 breaths

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SHOULDER STRETCH - II AHands behind back - standing- interlock fingers so that palms face body

feet hip width apartbelly button pulled in to spinechest liftedshoulders down and backchin tucked slightly in- hold 5 breaths

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SHOULDER STRETCH - II BTo deepen stretch

raise hands up away from body keeping fingers interlocked.

- hold 5 breaths

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HAND STRETCHES – I AStand arm’s length from wall so that wrists and shoulders are in a straight line and shoulders line up over hips and ankles.

Position hands so that wrist creases are parallel to horizonFingers are spread apartPut more weight into thumb and index finger side of handfeet hip width apartbelly button pulled in to spinechest liftedshoulders down and backchin tucked slightly in- hold 5 breaths

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HAND STRETCHES - I

Position hands so that wrist creases are parallel to horizonFingers are spread apartPut more weight into thumb and index finger side of handAll hand positions can be performed on any flat surface,

(desk, counter top, floor etc.)

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HAND STRETCHES – I BTo deepen stretch take a

step back from wall and put weight into hands.

- hold 5 breaths

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HAND STRETCHES - IIStand arm’s length from wall so

that wrists and shoulders are in a straight line and shoulders line up over hips and ankles.

Press back of hands into wall, fingers facing each other horizontally

feet hip width apartbelly button pulled in to spinechest liftedshoulders down and backchin tucked slightly in - hold 5 breaths

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HAND STRETCHES - II

Press back of hands into wall, fingers facing each other horizontally

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HAND STRETCHES - IIIStand arm’s length from wall so

that wrists and shoulders are in a straight line and shoulders line up over hips and ankles.

Press back of hands into wall, fingers pointing down.

feet hip width apartbelly button pulled in to spinechest liftedshoulders down and backchin tucked slightly in- hold 5 breaths

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HAND STRETCHES - III

Press back of hands into wall, fingers pointing down.

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HAND STRETCHES - IVStand arm’s length from wall so

that wrists and shoulders are in a straight line and shoulders line up over hips and ankles.

Elbows face floor, elbow creases face up.

Press palms into wall, fingers pointing down, pinkie fingers touching, wrists together.

feet hip width apartbelly button pulled in to spinechest liftedshoulders down and backchin tucked slightly in- hold 5 breaths

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HAND STRETCHES IV

Elbows face floor, elbow creases face up.Press palms into wall, fingers pointing down, pinkie

fingers touching, wrists together.

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SPINAL STRETCH – I A

feet hip width apartslight bend in kneeshands on waistbelly button pulled in to spineshoulders down and backlengthen through waist and lift chestrelease head backwards any amount,

keep chin tucked in slightly- hold 5 breaths

BACK BEND

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SPINAL STRETCH - I B

feet hip width apartslight bend in kneeshands on waistbelly button pulled in to spineshoulders down and backlengthen through waist and lift chestrelease head backwards any

amount, keep chin tucked in slightly- hold 5 breaths

BACK BEND

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FORWARD BEND

hold on to back of chair

arms outstretchedwrist, shoulders and

head in a straight linehips stacked over

anklesfeet hip width apartbelly button pulled in to spinechest liftedshoulders down and backchin tucked slightly in- hold 5 breaths

SPINAL STRETCH - II

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SPINAL STRETCH - III

standingfeet hip width apartbelly button pulled in to spinechest liftedshoulders down and backchin tucked slightly in

extend right hand over head and bend to left side, palm face floor

extend left palm down leg towards floor

keep torso over hips- hold 5 breathsHold for 10 breaths on dominant side

Side Bend - Right Side

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Side Bend - Left Sidestandingfeet hip width apartbelly button pulled in to spinechest liftedshoulders down and backchin tucked slightly in

extend left hand over head and bend to right side, palm faces floorextend right palm down leg towards

floorkeep torso over hips- hold 5 breathsHold for 10 breaths on dominant side

SPINAL STRETCH - III

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LOWER EXTREMITIES Hamstring Stretches - Right Leg

Sit in operator’s chair as far back as possible so lower back is supported.

feet hip width apartbelly button pulled in to spinechest liftedshoulders down and backchin tucked slightly in

Straighten right leg, flex footHold 5 breathsRelease

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LOWER EXTREMITIES Hamstring Stretches - Left Leg

Sit in operator’s chair as far back as possible so lower back is supported.

feet hip width apartbelly button pulled in to spinechest liftedshoulders down and backchin tucked slightly in

Straighten left leg, flex footHold 5 breathsRelease

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LOWER EXTREMITIES Hamstring Stretches - Both Legs

Sit in operator’s chair as far back as possible so lower back is supported.

feet hip width apartbelly button pulled in to spinechest liftedshoulders down and backchin tucked slightly in

Straighten both legs, flex feetHold 5 breathsRelease

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SPINAL TWIST – RIGHT SIDESit in operator’s chair as far back as

possible so lower back is supported.feet hip width apartbelly button pulled in to spinechest liftedshoulders down and backchin tucked slightly in

Twist body to right Bring left arm across body and hold

edge of chairBring right arm back behind body and

hold edge of chairLengthen spineHold 5 breaths Release

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SPINAL TWIST – LEFT SIDESit in operator’s chair as far back as

possible so lower back is supported.feet hip width apartbelly button pulled in to spinechest liftedshoulders down and backchin tucked slightly in

Twist body to leftBring right arm across body and hold

edge of chairBring left arm back behind body and

hold edge of chairLengthen spineHold 5 breaths Release

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NECK STRETCHES – RIGHT SIDESit in operator’s chair as far back as

possible so lower back is supported.feet hip width apartbelly button pulled in to spinechest liftedshoulders down and backchin tucked slightly in

Bring left hand to right side of head for support

Move left ear towards left shoulderRoll right shoulder down and back

but keep right palm facing forward, thumb out to side

Hold 5 breathsRelease

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NECK STRETCHES – LEFT SIDESit in operator’s chair as far back as

possible so lower back is supported.feet hip width apartbelly button pulled in to spinechest liftedshoulders down and backchin tucked slightly in

Bring right hand to left side of head for support

Move right ear towards right shoulderRoll left shoulder down and back but

keep left palm facing forward, thumb out to side

Hold 5 breathsRelease

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NECK STRETCHES - ExtensionSit in operator’s chair as far back as possible so lower back is supported.feet hip width apartbelly button pulled in to spinechest liftedshoulders down and backChin tucked slightly ininterlock fingers behind head to support headkeep elbows parallel to each otherrelease head backwards any amount, keeping chin tucked in slightlyhold 5 breathsRelease

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NECK STRETCHES - Forward Flexion

Sit in operator’s chair as far back as possible so lower back is supported.feet hip width apartbelly button pulled in to spinechest liftedshoulders down and backchest liftedchin tucked slightly in

interlock fingers behind head to support headkeep elbows parallel to each otherlengthen chin towards chest any amount, keeping chin tucked inhold 5 breathsrelease

Yoga Sutra for Dentistry

Presented by: Dr Paulette Pillersdorf

CONTACT INFORMATIONPhone – 905 474-4474

Email – ppillersdorf@bellnet.ca