According to the MayoClinic.com website, if your job requires close work, such as looking at a computer screen, you can relax your eyes by making them focus on something else every 20 minutes or so. This gives your eyes a break from focusing on an object at the same distance throughout the workday. Performing other simple eye exercises for just 30 minutes each day can strengthen eye muscles and improve their flexibility.
Exercises for Focus
The American Optometric Association reports that individuals who work on computers for extended periods of time can experience eye and vision problems often described as computer vision syndrome. If you notice focusing fatigue, contact an eye care professional to have your eyes tested for focus and movement. Dr. Jilber Fouladian, a doctor of optometry who practices in the Los Angeles area, recommends exercising your eyes to relax the muscles inside your eyes. Eye strengthening exercises can help alleviate the symptoms of computer vision syndrome.
Hold a small object in your hand. Move the object slowly away from your face following it with your eyes. This exercise allows the eyes to change focus from near to far. Another focus exercise requires that you hold a small object at arm's length. Breathe in and slowly move the object nearer to your face until it touches your nose. Continue focusing on the object as you breathe out and slowly move it away from your face.
Go outdoors to perform an exercise that flexes the eye muscles used for focusing. The goal of this eye exercise is to focus on different objects located at various distances. First, set your eyes on an object about three feet away. Once you can focus on the object clearly, choose an object 30 feet away. Again, once you are able to clearly focus on the object, turn your eyes to something located about 500 feet in the distance. Next, focus on a point in the distance as far away as you can see. Repeat the steps of this exercise 10 times twice each day.
Eye Muscle Strengthening Exercises
Eye muscle strengthening exercises can help relieve the symptom of fatigue often caused by a problem with focusing. Look upward until you find the edge of your field of vision. Hold your head steady as you follow it with your eyes to the right, down, and back up to the top of the other side. Looking straight ahead, close your eyes and relax them for a moment. Repeat the exercise taking your gaze to the left this time. Look down, around and back up. Work your way up to making 10 circles at a time twice a day. If you experience any pain while doing this exercise, do fewer repetitions more slowly.
Another way to exercise your eye muscles and increase their flexibility is to do a simple exercise known as the "figure of eight." Picture a giant figure eight positioned about 10 feet in front of you. Imagine turning the eight on its side and then trace the figure of the eight slowly with your eyes. Repeat the exercise for a few minutes tracing the eight in the same direction. Switch and begin tracing the eight in the opposite direction. Repeat the exercise for several minutes.
Easing Eye Tension Exercise
Palming is a common eye exercise used for easing muscle tension and resting the eyes. Lean forward on a desk or with your elbows resting on your knees. Inhale several deep breaths before you begin. Close your eyes and place your two hands over your eyes. Cover each eye with the cup of a palm, fingers on your forehead and the heel of your hand resting on your cheekbone. Avoid putting too much pressure on your eyes with your hands as this can cause pain. You should be able to blink freely. Remain in this position, resting your eyes for a few minutes. Repeat the exercise as many times throughout the day as needed.
