Regular eye exercises can help reduce eye strain and fatigue from prolonged desk work. Here are seven eye exercises you can try:
Palming: Rub your palms together to generate heat and then gently cup them over your closed eyes. Make sure no light enters your eyes. Relax and breathe deeply for about 1-2 minutes. This helps to relax the eye muscles and reduce strain.
Near and Far Focus: Hold your thumb about 10 inches away from your face and focus on it for 10-15 seconds. Then, shift your focus to an object farther away, like a wall or a distant tree, for another 10-15 seconds. Repeat this exercise 5-10 times to improve focus flexibility.
Eye Rolling: Slowly roll your eyes in a clockwise direction for a few rotations, then switch to counterclockwise rotations. Repeat this 5-10 times to exercise the muscles around your eyes.
Figure Eight: Imagine a large figure eight in front of you. Trace the imaginary figure eight with your eyes, moving horizontally and vertically. Do this for 30 seconds, then switch directions. This exercise helps to improve eye coordination.
Blinking: Blinking helps to moisten your eyes and prevent dryness, especially when staring at screens for extended periods. Take a break every 20 minutes and blink rapidly for a few seconds to refresh your eyes.
Eye Massage: Gently massage your temples in small circles using your fingertips. Then, massage the area around your eyes similarly, moving from the inner corner to the outer corner. This helps to relieve tension around the eyes.
Eye Stretching: Hold a pen or pencil at arm's length, focusing on the tip. Slowly bring the pen closer to your nose, keeping your eyes focused on it. Then, slowly move it back to arm's length. Repeat this 5-10 times to stretch and strengthen your eye muscles.
Remember to take regular breaks from staring at screens, follow the 20-20-20 rule (every 20 minutes, look at something 20 feet away for 20 seconds), and ensure proper lighting and ergonomics in your workspace to reduce eye strain.
