Eyestrain is a common condition that develops from overuse. Simple eye exercises can help to relieve eyestrain and keep vision sharp and focused, report doctors at AdvanceMed Hanford Occupational Health Services. There are a number of activities that you perform daily, including computer-related work, which causes eyestrain that can be relieved if you learn how to do eye exercises and practice them on a regular basis.
Step 1
Move your eyes away from the computer or any other object on which you've been concentrating. AdvanceMed doctors call it the 20-20-20 exercise. Every 20 minutes raise your eyes and focus on an object 20 feet away for 20 seconds. Resume your work afterward.
Step 2
Increase the strength of your focusing abilities by holding an object, such as a pencil, as close to your eyes as you can while still keeping it in focus. Move your eyes and focus on another object 10 feet away while continuing to hold the pencil. After about 10 seconds, quickly return your focus to the pencil. Repeat for about five minutes at least once a day to train your eyes to focus faster and to build eye endurance.
Step 3
Stretch your eye muscles about every two to three hours. Roll your eyes up toward your eyebrows and roll them in a circle, looking as far as you can in every direction.
Step 4
Use your right hand to cover your right eye. Hold out your left arm with your thumb pointed up. Move your arm to make a quarter circle. While you move your thumb up and outward, follow it with your uncovered eye. Repeat with the other eye. Perform this rotation exercise four to six times on each eye every day.
Step 5
Try "palming" exercises to relieve eyestrain and oxygenate your eyes throughout the day. Consultants at the Division of Occupational Health and Safety recommend sitting down and placing your elbows close to the edge of a table or desk with your open palms up. Lightly let your weight drop so that your eyes are resting in your palms. Close your eyes and inhale through your nose while you slowly count to four. Hold for four seconds and slowly exhale. Repeat for about 30 seconds.
Tips and Warnings
- Use good lighting to prevent eyestrain. Close blinds and drapes to reduce glare and make sure your low-wattage light source hits your desk from a 90-degree angle.
- Don't place a computer monitor in front of a window. Eyestrain can develop from constantly having to adjust between the light coming in from the window and light emitted by the screen.
Things You'll Need
- Pencil
