This is one of the best exercises for transcriptionists or anybody who types often. One at a time, grab each finger and gently pull back. Hold for 1-2 seconds then release. The burning feeling at the base of each finger is a sign of a good stretch. Also, when you get to your thumb, pull it backward and move it right to left a few times. This stretch is great for lubricating finger tendons.
How to Perform Exercises for Transcriptionists
From Dr. Z - Carpal tunnel syndrome specialist
These Exercises for Transcriptionists Save Hands
I specifically designed these carpal tunnel exercises for transcriptionists. And transcriptionists tell me they work like magic to rescue their hands from pain and carpal tunnel syndrome.
These professionals are at particularly high risk for developing carpal tunnel syndrome. So they must take extraordinary precautions to avoid down time at work.
Carpal tunnel syndrome is the bane of any industry which relies heavily on repetitive hand activity. So it’s important to pay close attention to any carpal tunnel symptoms you might have. If you don’t, there’s a greater than 50% chance they'll worsen from the first sign there's a problem.
- FIND OUT: do you have carpal tunnel?
No strings attached self-test.
So whether you already have symptoms or want to avoid getting them altogether, keep reading. I'll teach you how to do exercises I designed for busy transcriptionists - or anybody else who works at a keyboard all day long.
Best of all, they can be done quickly – in between transcription jobs – and without sacrificing effectiveness. That means you can easily incorporate them into your daily routine.
Why exercises for transcriptionists are needed
Among all professionals, transcriptionists are arguably the most at-risk workers for getting carpal tunnel syndrome. This isn’t my opinion but medical fact. The
National Institutes of Health says use of a computer mouse and keyboard by transcriptionists puts them in the top 2% of those at risk.
Transcriptionists, take note: don’t ignore your hands!
It’s no secret that a transcriptionist’s typing speed is directly related to income. However, the time you spend typing is also directly related to the probability you’ll get carpal tunnel syndrome. It seems like you can’t have one without the other.
But you can.
Overcome the tangled bond between typing speed and carpal tunnel by doing something very simple. Stretching exercises!
In fact, stretching exercises for your hands are the best remedy to avoid hand pain and carpal tunnel syndrome when typing.
You might ask, “Isn’t exercising too time consuming?” Or, “Won’t that cut into my income generation?”
No!
They're Fast & Effective: I developed these particular exercises for transcriptionists so they don’t have to sacrifice work time to maintain healthy hands.
- In total, they take only 60 seconds to do.
- They don’t sacrifice the effectiveness of more involved exercises.
Exactly what these exercises for transcriptionists do
These exercises are tailor-made for busy transcriptionists. It’s important to perform them in the EXACT order below for maximum benefit. That’s because they:
- Lubricate your tendons
- Promote circulation to the wrist
- Release tendon adhesions
- Help drive out fluid from the wrist joint
A 60 second time investment
Take a quick break in between transcription jobs for these exercises. This small time investment is the best thing you can do for your hands.
I recommend doing these exercises at least once for every hour you transcribe to avoid getting hand pain and carpal tunnel syndrome.
To remember the order of these exercises remember “G. W. P. I.” or by say “Great Workers Prevent Injury”.
G for Grab your Finger (just 10 seconds per hand)
W for Wave “Bye” (just 10 seconds per arm)
Point your fingers up and stretch your arm straight out in front of you as if waving “Bye!” With your other hand, gently pull all upturned fingers back and hold for 5 seconds. Reverse hands and repeat. Then drop both hands to your sides and shake them out vigorously for 5 seconds. If they feel warm it means blood is flowing flow into your fingers. Repeat the exercise another time.
P for Prayer Position (just 10 seconds total)
This is called the “prayer” position exercise. It targets the forearm flexor tendons in their entirety. Place both hands together as if in a prayer. Keep fingers pointed upward and close to your chest. Keep palms pressed together and slowly raise your elbows. Don’t raise your hands or move your shoulders. Hold for 5 seconds. Drop your hands and shake them out vigorously. Repeat the exercises again. You’ll feel stretching all along your forearm. This maneuver breaks up tendon adhesions in the entire forearm tendon.
I for Individual Massage (just 10 seconds per hand)
This therapy is one of the most important weapons against hand pain and carpal tunnel. It's an abbreviated version of myofascial release massage. And it's quite effective when done routinely because it kneads internal wrist tissues and promotes fluid drainage.
Simply press your thumb into your opposite wrist joint, below your wrist crease. Feel for the rope-like tendons in the wrist. With circular motions, rub over them deeply for 10 seconds. Repeat for the other wrist.
When finished, make a loose fist with each hand and hold them above your head. Now rotate them a few times, like you’re making air circles. Switch direction and rotate again. This exercise drives out excess fluid from the wrist joint’s interior.
Summary
The exercises for transcriptionists I designed will absolutely prevent hand pain and carpal tunnel syndrome from ruining your career. Just make sure to do them at least every hour you type. Remember, “Great Workers Prevent Injury”. It’s the key to quick, easy, and effective exercises.