This document outlines a personal ergonomic plan for a sonographer that includes stretches and exercises to be done before, during, and after work. The plan consists of 5 types of exercises targeting the wrists, neck, shoulders, back, and core. Limitations to implementing the plan include insufficient break time, lack of exercise equipment or space, and ergonomic issues. Additional ways to prevent injuries include being aware of posture, alternating scanning arms, taking breaks, and getting massages or physiotherapy. Other safety concerns for sonographers are eye strain, workplace stress, infections, radiation exposure, fatigue, and burnout.

1. Professional Practice Assignment 2
Name: Sophia Cao
Date: October 22/ 2015

2. Personal Ergonomic Plan
Type Warm Up Stretches Strength
When to do it: Before the day
begins
Between/during
studies
After the day is over
Exercise 1
What is it?
Why is it
important
Wrist flexion and
extension
Put your arm and
hands straight out in
front of you, palms
towards the front,
as if you are pushing
an object. Now
slowly use one hand
to pull the fingers
back for a couple of
seconds. Relax, and
push the fingers
down. Repeat on
opposite hand
It is important to
warm up the hands
and wrist before we
begin gripping a
transducer
Neck/Spine retraction
Pull your head back
(retract) keeping eyes
and jaw relaxed. Hold
and Repeat 5x
It is important to
stretch the neck at the
cervical level to
prevent neck strain for
looking at the screen
all day
Shoulder external
rotation (Exercise
Band)
Hold an
elastic/resistance
band in front of you
pull hands apart until
you feel your
shoulders stretching
Keeping the shoulders
strong will help
prevent any over
working of the muscles
Exercise 2
What is it?
Arm circles (palms
facing up and
down)
Straighten out your
arms, start making
small circles with
palms facing up.
Continue to make
bigger circles.
Repeat again with
palms facing down
Shoulder Elevation
and Retraction
Relax your shoulders,
lift them close to your
ears and roll them
back slowly. Repeat
10x
Lateral Raises with
dumbbell (Shoulder)
Holding dumbbells in
both hands, laterally
raise your arms until
your elbow is parallel
to your shoulders.
Repeat 10x

3. Why is it
important? It is important to
warm up the
shoulder and arms
as it will be in a
static position all
day
It is important to
loosen up the
shoulders as we sit all
day as sonographers
This would work a
different part of your
shoulders. There
needs to be a variety
of exercises to keep
the entire shoulder
strong
Exercise 3
What is it?
Why is it
important?
Dynamic horizontal
abduction/adductio
n stretch
Take both arms and
retract your
shoulders back and
forth (as if you are
hugging yourself)
Warming up the
chest, arms and
shoulder is
important. This will
help prevent any
strains that may
occur while
scanning
Shoulder horizontal
abduction
Grasping elbow with
opposite hand, pull
arm closer to your
chest. Hold for 20
seconds and repeat on
other arm 3x
This stretch will keep
your shoulders from
becoming stiff from
reaching and holding
the transducer
Supermans
Laying on your
stomach, straighten
your arms and legs.Lift
all limbs above your
heads. Squeeze and
relax. Repeat 5x
Back health is very
important as there is
constant leaning as a
sonographer. We can't
forget about our back
Exercise 4
What is it?
Why is it
important?
Neck extension
warm up
Using your opposite
hand to stretch your
neck out. Hold the
stretch for 5
seconds. Repeat
each side 5x
Neck strains are a
very common injury.
Keeping the muscles
warmed up will
prevent neck
strains.
Standing trunk
rotation
Stand shoulder width
apart, arms by your
side and rotate your
upper body left to
right
This will help your
lower back from
sitting on the chair all
day to prevent strain
Dumbbell Shoulder
Press
Holding the dumbbells
above your head. Push
them up over and
straighten out your
arm.
It's important just like
the other shoulder
exercises to keep your
upper body strong.

4. Exercise 5
What is it?
Why is it
important?
Abdominal Crunch
Lying flat on your
back, legs bent.
Reach your hands to
touch your highs (or
knees) as you lift
your
head/shoulders off
the ground. Repeat
10x
It’s important to
keep our core tight
and strong, to help
with proper posture
when sitting on a
chair
Oblique Standing
Stretch
Standing with one
hand on the hips,
reach the other arm
across your body to
give your
oblique/sides a
stretch. Repeat on the
other side and
alternate 5x
This gives the
sonographer and
opportunity to stand
and stretch their
oblique and torso.
Plank
Start on the ground
with you on your
stomach, use elbows
to hold your upper
body up as well as your
toes. Get in plank
position and lift up. Try
to hold the plank for
30-60 seconds and
then repeat 3x
Planking helps with
the upper body as well
as the torso. This will
keep the abdominal
muscles strong which
is important for proper
posture standing or
sitting. Having a
stronger abdominal
can aid in reducing and
preventing lower back
pains
Some limitations I may come across while implementing this personal ergonomic plan can
be that the facility at work at does not have a properly scheduled break throughout a day. If
the facility has high demands and a lot of patients, this can be a problem for doing some of
the exercises listedin the chart above. If the sonographer has insufficient time to take alunch
break, it willbe challenging to even getsome of the stretching/exercises in. Another limitation
could be convenience and accessibility in having the exercise equipment at hand or not.
Another issue that sonographers may come across is lack of space. There may not be
adequate room and space in the area that these exercises can be done on a work day in
between scans. (Monnington, 2012)
Additional ways to help reduce the risk of WRMSDs is to always be aware and conscious
of your posture and positioning. Being aware and listening to your body is the first step in
prevention. We must put ourselves first, in terms of our health and maintain a healthy, active
lifestyle.Another way we can reduce the riskof WRMDs is to start scanning with the left hand.
Using the other arm and side of the body can give your right side a break. The ergonomics of
the equipment and table is important. Whether it is the ultrasound machine, table, desk and
chair. They allneed to be at an ergonomically correct position to avoid straining the arm, neck

5. or eyes. (Lisac, 2015) The patient examination table should be adjusted so the sonographers
elbow can be position at a 90 degree angle. (Craig, 2013) If the work area of the sonographer
is crammed in a small room or in the same room as scanning, this can have an effect on the
sonographer. To avoid day long repetition of the same movements, Sonographers must take
frequent breaks and let their body/arm rest. We can minimize awkward positions on patients
who are bigger by standing as well. Frequent visits to get a massage or physiotherapy can
also help with preventing any injuries. This is another way to keep our muscles and body
healthy. For me, having flat feet and being on the feet all day is something we need to be
aware of to avoid plantar fasciitis. Wearing insoles and proper footwear is important long
term. In conclusion, frequent rests and proper exercise routine are the two primary steps to
prevent MSIs. (Craig, 2013).
Other safety concerns sonographers may experience can be eye strain. Repeatedly
looking at a computer in a dim litroom allday cancauseyou to strain your eyes, causing vision
stress. Sonographers need to make sure they get their eyes checked and are wearing proper
prescription glasses ifneeded.By remember to do the 20-20-20 rule we can reduce this stress.
For every 20 minutes of scanning look away 20 metres for 20 seconds. (Lisac, 2015) Work
place stress is also something anyone can experience in a hospital or clinical setting. If it is a
busy hospital or clinic, there is high demands for sonographers. During a sonographer’s
career, they will be exposed to infections and radiation in their environment. This may be a
concern for long term sonographers who are getting older. Another concern long term
sonographers can experience is fatigue and burn out. This can be related to age, workplace
stress, gender or internally generated stress. Being aware of all of these safety concerns will
help a sonographer work towards creating a healthier life style, mind set to do our best in
maintaining our mental and physical health.

6. References
Craig, Marveen, (2013). Essentials of Sonography and Patient Care. 3rd edition. St. Louis,
MO: Elsevier
Housang Seradge, MD, et.al. (1996) Annual Meeting, American Academy of Orthopaedic
Surgeons. Retrieved from http://www.eatonhand.com/hw/ctexercise.htm
Lisac, J. (2015, October). Ergonomics in Sonography [Power Point Presentation]. Retrieved
from https://elearn.mohawkcollege.ca/d2l/le/content/274759/viewContent/2028354/View
Lisac, J. (2015, October). Sound Ergonomics, Health and Safety [Power Point Presentation].
Retrieved from
https://elearn.mohawkcollege.ca/d2l/le/content/276099/viewContent/2029410/View
Monnington, S., Dogg-Huges, S., Milnes, E. & Ahmad, Y. (2012) Risk Management of
Musculoskeletal disorders in Sonography work. Retrieved from
http://www.hse.gov.uk/healthservices/management-of-musculoskeletal-disorders-in-
sonography-work.pdf