Two Essential Exercises Every Dental Clinician Needs

As dental clinicians, we spend long hours in static postures that put a tremendous amount of strain on our shoulders, hips, and spine. Over time, this can lead to weakness, imbalance, and even pain that shortens our careers. The good news? With the right exercises, we can build strength and stability where it matters most. In this post, I’ll share two essential movements I was recommended to do from my corrective exercise specialist to support long-term musculoskeletal health.

You can also watch me demonstrate these exercises step by step in this YouTube video👇

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1. Serratus Press – Unlocking Shoulder Health

The serratus anterior is the #1 muscle we need for shoulder health, yet it’s often overlooked in traditional training. For clinicians, this muscle is especially important because it stabilizes the shoulder blade and helps prevent discomfort in the upper back and neck.

The serratus press isn’t about “pressing” with your arms—it’s about protraction and retraction of the shoulder blade. Start by lying on your back with weight in hand (8–10 lbs is a good starting point). Extend your arm toward the ceiling and slowly push your shoulder blade up, then let them sink back down in a controlled motion.

• Reps & Sets: 12 reps per side, 3 sets

• Pro tip: Focus on moving from the shoulder blade, not the arm, for maximum benefit.

  
  

2. Single Leg Step Down – Building Balanced Glutes & Hamstrings

Weak glutes and hamstrings are incredibly common among dental professionals. Years of leaning and sitting often lead to a laterally tilted pelvis and muscle imbalances between sides. That’s where the single leg step down comes in—it’s one of the best exercises to restore balance and strength.

Stand on a stable platform and slowly step one foot down to the floor while keeping your knee stacked over your ankle (not drifting forward). Control the movement both on the way down and on the way up.

• Start: Bodyweight only to nail the form

• Progression: Add a 20 lb dumbbell, 10 reps per side, 3 sets

• Note: As you’ll see in my video, my form is still a work in progress—and that’s okay! The key is slow, controlled practice.

  
  

Final Thoughts

These two movements—targeting the serratus anterior and the glutes/hamstrings—are small but mighty game-changers for dental clinicians. By strengthening often-neglected areas, you’ll support better posture, reduce injury risk, and improve balance so you can keep doing the work you love for years to come.

(I am not a trainer or PT but I’ve learned a lot from my corrective exercise specialist, Brianne)

👉 Ready to see them in action? Watch my YouTube demo here.