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At Prepry, we're committed to empowering sonography professionals across all specialties with the most comprehensive and up-to-date educational resources. Whether you're preparing for the ARDMS fetal echocardiography registry, diving into abdomen ultrasound registry practice exams, or aiming to master the intricacies of vascular ultrasound through a review course, our platform is designed to support your journey to certification and beyond.

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For those seeking to enhance their knowledge in specific areas, our review courses cover everything from abdominal and breast ultrasound to the critical principles of ultrasound physics. Our resources are tailored to help you excel in both your ARDMS exams and your career, offering everything from vascular ultrasound registry practice exams to breast sonography review courses.

Beyond registry preparation, Prepry is your partner in continuing medical education, providing a range of courses and resources to earn CME credits in areas such as abdominal ultrasound, vascular ultrasound, echocardiography, and breast ultrasound. Our goal is to not only help you get certified in ultrasound but to support your ongoing professional development and certification maintenance in this rapidly evolving field.

Explore our platform today and discover how Prepry can enhance your study for ultrasound registry exams, offer comprehensive ultrasound education, and support your pursuit of excellence in diagnostic medical sonography.

  • Writer's pictureMichael Zaladonis

8 Great Stretches for Sonographers

Updated: Feb 26, 2023


Yoga and stretching are great for sonographers! They help to improve our range of motion and flexibility, which is key for performing scans efficiently. Plus, they can help to relieve some of the tension that can build up in our shoulders and necks from working at the ultrasound machine all day. Work-related musculoskeletal disorders (WRMSD) are a common cause of pain among sonographers, with research suggesting that between 80–90.5% of sonographers are scanning in pain. Here are a few simple yoga poses and stretches that sonographers can do to help loosen up the muscles and keep the body moving.






1. Cat - Cow Pose


These two poses are often done together in a flowing sequence. They help to warm up the spine and prepare the body for more intense backbends. Start on all fours, with the wrists under the shoulders and the knees under the hips. As you inhale, arch the back and look up toward the ceiling (cow pose). Then, as you exhale, round the back and tuck the chin to the chest (cat pose). Repeat this sequence a few times, moving slowly and carefully.


2. Thread Needle Pose


This is a great stretch for the shoulders and upper back. Start by sitting up tall, with the legs crossed in front of you. Reach the right arm up overhead, and then bend it down behind the back, threading the hand through the space between the shoulder blades. Reach the left arm up and over the head, and then take hold of the right arm. Gently pull the right arm toward the left, feeling a stretch in the right shoulder and upper back. Hold for a few deep breaths, and then switch sides.


3. Shoulder Rolls


Rolling the shoulders is a simple but effective way to loosen up the muscles around the shoulder blades. Start by sitting up tall or standing with the feet hip-width apart. Slowly roll the shoulders back and down, and then up and forward. Repeat a few times in each direction.


4. Shoulder Shrugs


Shrugging the shoulders is another easy way to release tension in the shoulders. Start by sitting up tall or standing with the feet hip-width apart. Slowly raise the shoulders up toward the ears, and then release them down. Repeat a few times.


5. Neck Rolls


Neck rolls are a great way to release tension in the neck and shoulders. Start by sitting up tall or standing with the feet hip-width apart. Slowly roll the head to the right, and then back to the center. Repeat on the left side. Then, roll the head forward and then back to the center. Repeat a few times in each direction.


6. Forearm Stretch

One simple way to release tension in the forearms is to stretch them. Start by sitting up tall or standing with the feet hip-width apart. Hold the right arm out in front of you, with the palm facing up. Use the left hand to gently pull the fingers back toward the forearm, feeling a stretch in the muscles. Hold for a few deep breaths, and then switch sides.


7. Chest Stretch


This stretch helps to release tension in the chest, shoulders, and upper back. Start by standing with the feet hip-width apart. Clasp the hands behind the back and lift the arms up, straightening the elbows if possible. Gently pull the hands toward the upper back, feeling a stretch in the chest and shoulders. Hold for a few deep breaths.


8. Side Back Stretch


This stretch targets the muscles in the sides of the back. Start by standing with the feet hip-width apart. Reach the right arm up overhead and then bend it down behind the head, taking hold of the left elbow with the right hand. Gently pull the left elbow toward the right, feeling a stretch along the left side of the back. Hold for a few deep breaths, and then switch sides.


 

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