How to Prevent Eyestrain

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Misty L. Trepke

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How to Prevent Eyestrain

by Cathy Wong

 

If you spend your day staring at your computer screen, these eye

training exercises can help to counteract the eyestrain and help

prevent headaches. Once you have memorized the routine, you can

easily do them several times per day, depending on how long you

work. Here are the instruction:

 

1. Sit at the edge of your chair with your back straight. Close

your eyes and place the palm of each hand over an eye, so you feel

your palms warming your eyes.

 

2. Remove your hands, keeping your eyes closed. Inhale deeply

through your nose. Exhale and let your head drop forward then

rotate it from side to side. Then shrug your shoulders, making

circles with them forward and backward.

 

3. Close your eyes tightly and lift and tighten your shoulders as

much as you can. Hold for a few seconds and then exhale, suddenly

releasing your shoulders and opening your eyes. Repeat this several

times.

 

4. Blink repeatedly, fluttering your eyelids until your eyes become

moist. Repeat this several times.

 

5. Breathing naturally, focus on an object far away from you for

about half a minute. Try to maintain your focus, then blink rapidly

several times. Then focus on a nearby object for about 15 seconds.

Try to maintain your focus, then blink rapidly several times.

 

6. This exercise helps to counteract the tendency to squint. With

your eyes half-open, look up while exhaling.

 

7. This exercise helps the extrinsic muscles that move the eyes.

Try to keep your head straight and in line with your spine. Roll

your eyes into all of the directions below while exhaling. Hold for

a few seconds and then return your eyes to the center while you

inhale.

 

*Upward

*Downward

*To the right

*To the left

*Up to the right at 45 degrees

*Up to the left at 45 degrees

*Down at 45 degrees to the right

*Down at 45 degrees to the left

 

8. Again trying to keep your head straight, look straight ahead at

an object. Exhale and look from side to side without turning your

head. Now try to exhale and turn your head from side to side

several times letting your eyes follow the head movement. Then turn

your upper body from side to side and let your eyes follow.

 

9. Place your palms over your eyes to warm them. When you are

ready, remove them and open your eyes.