Due to the nature of our work and studies, we often find ourselves staring at computer screens for extended periods, which can lead to eye strain and fatigue. Today, we will share with you five simple eye exercises to reduce eye strain when using computers for long hours.
1 Exercise 1: Blink and Yawn
A simple, convenient, and quick exercise to relieve dry eyes caused by prolonged screen time is blinking and yawning. Blink rapidly a few times to spread tears across your eyes, and yawn to stimulate tear production and moisten your eyes.
Blink and Yawn Exercise
It is recommended to perform this exercise every 20 to 30 minutes during work breaks when using devices like computers, laptops, or any other sources of blue light to relax your eyes and maintain efficient and continuous work.
2 Exercise 2: Change Your Focus
Changing your focus, or altering your gaze, is an exercise that helps reduce eye strain by dispersing the concentration on a single point, thus relaxing your eyes. You can perform this exercise by following these steps:
- Step 1: Hold your thumb about 10 cm in front of your nose and focus on it for 15 seconds. Then, slowly move your thumb away from your face.
- Step 2: Shift your gaze to another object about 3 to 6 meters away for 15 seconds, and then refocus on your thumb.
- Step 3: Bring your thumb back to your nose and focus on it for 20 to 30 seconds. Then, look at another object on the other side of the room for 3 to 5 seconds.
Focus Change Exercise from Thumb to Distant Objects
This exercise is easy to perform anywhere and can be repeated as often as needed until your eyes feel relaxed.
3 Exercise 3: Eye Circles
The eye circles exercise helps relieve tension in the eye-closing muscles. To perform this exercise, gently rotate your eyes in one direction and then switch to the other direction, repeating the process. It is recommended to do this exercise 3 to 5 times per hour to prevent eye strain and discomfort in the muscles surrounding the eyes.
Eye Circles Exercise
4 Exercise 4: Vertical and Horizontal Eye Movements
Eye Closure and Vertical/Horizontal Eye Movement Exercise
Similar to the previous exercise, this one involves changing the direction of eye movement to stretch and relax the eye muscles. You can perform this exercise by following these steps:
- Step 1: Close your eyes and slowly look up at the ceiling, then gently shift your gaze down to the floor. Repeat this process three times.
- Step 2: Keeping your eyes closed, slowly look to your left, then gently shift your gaze to the right. Repeat this process three times as well.
It is recommended to perform this exercise once every hour to relax the muscles around the eyes, allowing tears to spread and reducing dry eyes.
5 Exercise 5: Eye Warming
This is one of the simplest yet most effective exercises to instantly reduce eye strain. Follow these steps to perform this exercise:
- Step 1: Assume a comfortable sitting position and rub your palms together until you feel warmth.
- Step 2: Close your eyes and gently press your warm palms against them, allowing the warmth to soothe your eyes. When your hands lose their warmth, repeat the hand-rubbing process.
Eye Warming Exercise
For added benefit, you can use a warm compress, such as a warm washcloth, over your closed eyes to stimulate tear production and provide a soothing and relaxing sensation.
These five simple eye exercises can help reduce eye strain when you spend long hours in front of a computer. We hope that with this article, you will not only gain valuable knowledge but also learn how to take care of your eye health in the best possible way!
Source: Health & Life Newspaper
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