4 Eye Exercises For Your Tired Computer Vision
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Fight the visual fatigue of daily screen viewing with these four simple eye exercises that you can do anywhere and anytime.
Computers have become a part of our everyday life, and for this reason, we are experiencing a variety of ocular symptoms related to computer use.
According to the American Optometric Association, symptoms of computer vision syndrome, or CVS is are a growing phenomena as use of tablets, computers and yes, even your smartphone screens become more and more commonplace.
Computer vision syndrome surfaces as several symptoms including blurry vision, headaches, itchy and watery eyes, headaches, double vision, and other symptoms of eye strain.
In the long term, if undiagnosed may result in overall deterioration of your vision.
First, a few ergonomic tips that might be all the help you’ll need:
Correctly Position Your Computer
A more ergonomic and comfortable computer viewing angle can be easily achieved when the computer screen is below your eye level.
Eyes retain more of their natural tear film when slightly more hooded by your upper eyelids.
This is more easily achieved when you’re looking slightly downward.
A screen that is too high forces you to constantly keep your eyes wide open, furthermore when you’re concentrating (like when reading) your blink rate drops significantly from an average of 12 times per minute as low as 1 – 2 times a minute.
This coupled with the drier air that often exists in office environments where you’ll find computers, sets the stage perfectly for chronic dry and irritable eyes.
Positioning the computer screen just below eye level can help avoid eye and back strain.
It is also recommended that you position the computer screens further than the standard 16 inches that we use to read books to about 20 to 24 inches from your eyes for these focusing demands.
Good posture, and good viewing angles, help lower the likelihood CVS induced eye strain and dry, irritable eyes.
Reduce Glare by Using Correct Lighting
Do you see reflections on your screen when it’s turned off?
If so, reorient the screen until they’re gone and make sure the ambient light behind you is brighter than the light beyond the screen.
Excessive direct light from a window or other harsh lighting are hard on your eyes and should be eliminated.
Be Sure To Optimize Your Display Settings And Have A Current Computer Monitor.
New high-resolution screens dubbed “retina display” greatly help prevent some symptoms of CVS.
Your environment should allow your eyes to see comfortably to reduce the chance of eye fatigue.
Change your computer settings to the highest contrast possible with black text on a white background, but not necessarily the brightest but optimum to match the ambient lighting environment.
Eye’s still fatigued? Try these Computer Vision Syndrome Eye Exercises:
1. Eye Rolling Exercise
Keep your head still and moving only your eyes, look all the way to the left and and then move your eyes slowly and smoothly at their furthest extent in a clockwise fashion a smooth circular motion to give your extraocular muscles a good stretch.
After doing it clockwise for 30 seconds to 1 minute, you can do it anti-clockwise for another 30 seconds to 1 minute. Like any muscle, don’t overdo it when you’re just starting out.
First, try it with your eyes covered or lids closed to avoid dizziness, and more importantly to ensure you’re not seeing any flashes of light or suffering any discomfort – it so, stop immediately – you’re trying too hard.
2. Focus Shifting Exercise
Focus on your thumb about arm’s length away from the tip of your nose with the thumb pointing up slowly move the thumb toward your nose until you can no longer focus clearly on it.
Repeat this exercise up to ten times daily. As your vision improves, start focusing on objects that are progressively further away than arms length.
Since a lack of blinking is one of the contributing factors to computer-induced eyestrain, maintaining proper blink frequency is your best insurance to CVS symptoms.
Low frequency blink rates dry out your eyes and causes that sandy scratchiness sensation of dry eye. It’s very important to blink.
You may have to train yourself to blink normally while computing.
Aim for a blink every four seconds to keep your eyes nicely lubricated and happy.
This sounds like a simple task, but when focusing on a computer screen it can be difficult to remember.
Top eye tip, leave a bottle of eye lubricant at your computer work station and use two to four times a day.
4. Focus Exercise
Focus on your thumb until absolutely clear, then quickly glance and as rapidly as possible, change your vision to an object which is on the opposite side of the room until clear.
Do this for a few seconds and then go back to the pencil for a few seconds.
… and don’t forget the 20-20-20 Rule!
Just remember to take a short break from your near focus (computer screen) and every 20 minutes try to look away at a distant object 20 feet away (or further) for 20 seconds.
That’s the 20-20-20 rule – every 20 minutes, take 20 seconds to look at least 20 feet away and maybe forgo that carrot stick and reach for your joystick.
If you want to know if video games can ruin your eyes, check this blog out!
If problems still persist, then make an appointment for a full eye exam.
An eye doctor is trained to rule out any symptoms that could be linked to more grave issues like an eye muscle imbalance or serious health concerns and is able to ensure your glasses or contact lenses’ prescriptions are up to date and appropriate for your particular visual demands – including your computer visual demands.