Ergonomic Workstation Exercises for Scribes

By Abeer Sarwar

Scribing is rewarding. Working closely with doctors and playing our role in helping humanity surely is a satisfaction of its own. However, being glued to the screen or a chair for long 8-9 hours can be tiresome. In addition, exercise and activity can be one of the best antidepressants. Here are a few tips to engage in some activity. You can do all these exercises and stretches sitting in your chair. Try to incorporate them in your daily schedule and in the end, you will be happy you did! Start doing these during your breaks and involve the colleague sitting next to you too.

Shoulder Rolls
Lay your arms by your side and roll your shoulders forward making big circle five times. Repeat the same motion by rolling shoulders backwards 5 times. Repeat the set three times. These rolls can move your pectoralis, trapezius and serratus anterior muscles.

Shoulder ShrugMove the shoulders as close to ears as possible and hold for 5-10 seconds. Bring them back to the resting position. Repeat this 3-5 times. This is one of the best ways to relax your trapezius.

Biceps Curl
No dumbbells do not worry. Grab your water bottle and curl those arms up to shoulders. Repeat on both arms for 15 counts each. Do as many sets as you easily can. The more the merrier for these muscles.

Neck Turns
Turn your head to the right side and then to the left, repeat 3 times. Next, turn your head in a way that your right ear touches the right shoulder. Repeat on the left side. Relax your neck by repeating the set three times on each side.

Hand Clasp
Intertwine or clasp the fingers of both hands at chest level in front of you and pull them apart. You can feel your biceps tense. Hold this pose for five seconds and then relax. Repeat five times.

Leg Raise
While seated, push your chair backwards to make some room for yourself. Raise your leg in front of you, hold for two seconds, and then slowly lower your foot with toes pointing downwards or as far as you can reach. Hold again for two seconds and feel the burn in your hamstrings. Move your toes towards you by flexing the ankle and hold for two seconds. Repeat with alternate legs.

Foot Drill
Ever been to a soccer game? Tap both of your feet alternatively on the floor for 30 seconds. Do a set of five taps.

Foot circles
While doing a leg raise, make circles with your foot in both the clockwise and counter-clockwise directions. Alternate the motion and legs. Repeat three times.

– Abeer Sarwar is a TeleScribe at our Hollywood office. He has been with ScribeAmerica for over six months. Abeer is an international medical graduate and is currently preparing for the ECFMG certification exams. His life and hobbies revolve around healthcare. He also likes to listen to podcasts and read books on holistic health.