Eye exercises to help prevent eye strain when working on a computer

Here are some effective eye exercises to help prevent eye strain when working on a computer:

1. 20-20-20 Rule

• How to do it: Every 20 minutes, look at something 20 feet away for at least 20 seconds. This helps relax the eye muscles.

2. Blinking Exercises

• How to do it: Make a conscious effort to blink more often. Try blinking every 4-6 seconds to keep your eyes moist and reduce dryness.

3. Palming

• How to do it: Rub your palms together to generate warmth, then gently cup your palms over your closed eyes without applying pressure. Hold for 30 seconds and relax.

4. Focus Change

• How to do it: Hold your finger about 6 inches from your face. Focus on your finger, then shift your gaze to an object 20 feet away. Alternate focus for about 1-2 minutes.

5. Figure Eight

• How to do it: Imagine a large figure eight (or infinity symbol) about 10 feet away. Trace the shape with your eyes, first in one direction and then the other, for about 1-2 minutes.

6. Eye Rolling

• How to do it: Close your eyes and roll them in a circular motion, clockwise and then counterclockwise. Repeat 5-10 times.

7. Near and Far Focus

• How to do it: Hold a pen or your finger about 10-12 inches from your face. Focus on it for 10 seconds, then shift your focus to an object in the distance for another 10 seconds. Repeat several times.

8. Convergence Exercise

• How to do it: Hold a small object, like a pen, at arm's length. Slowly bring it closer to your nose while keeping your focus on it. Move it back out again. Repeat 5-10 times.

9. Side to Side Movement

• How to do it: Sit up straight and look as far left as you can, then as far right as you can. Hold each position for a few seconds. Repeat 5-10 times.

10. Close and Open

• How to do it: Close your eyes tightly for a few seconds, then open them wide. Repeat 5-10 times to refresh your eyes.

Incorporating these exercises into your routine can help alleviate eye strain and keep your eyes feeling more comfortable during long hours of computer use. Remember to adjust your workstation ergonomically and take regular breaks!