We are spending several hours a day looking at a screen of some sort… computers, Tabs, Phone and TV etc. More and more people, adults and children alike are developing the ‘Computer Vision Syndrome.’ It’s the strain placed on our eyes from staring at bright screens all day. Over time it leads to dry eyes, vision problems, headaches, neck & shoulder pain and sometimes even anxiety
While we can’t really avoid screen time, but certainly we can take some measures to ease the eye strain. In a way this pandemic have been an ‘eye opener’… it taught us not to take our health for granted!

Make sure digital screens are not replacing positive activities like exercise, socializing, and sleep. Try to have media free meals and shut down all screens at least one hour before bed time. Also eat healthy, especially vit A rich foods like green leafy vegetables and yellow coloured fruits like Mango, Melons, carrots, pumpkin etc. are good for vision.
Here are some simple exercises to keep your eyes healthy.

20-20-20 rule

To reduce your focusing fatigue or tiring your eyes by constantly focusing on your screen, look away from your computer at least every 20 minutes and gaze at a distant object (at least 20 feet away) for at least 20 seconds. Looking far away relaxes the focusing muscle inside the eyes.

Slow Blink

People who spend long hours looking at the digital screens tend to blink less. So simply remember to blink more!
Blinking is a wonderful way to refresh tired, itchy dry eyes.
Look straight ahead of you at a blank wall. Next, slowly close your eyes. Keep your eyes closed for half a second. Then slowly open them again.
Repeat this slow blink 10 times in a row. You will feel your eyes getting refreshed with each blink. Your eyes will also feel more lubricated right away.

Zooming

Sit on a chair with straight spine. Stretch your arm in front of you with your thumb up. Keep your eyes on your thumb. Slowly bend your elbow to bring your thumb closer to your eyes. Repeat for 10 – 15 times. Also you can look far away at an object for 10-15 seconds, then gaze at something up close for 10-15 seconds. Then look back at the distant object. Do this 10 times. This exercise reduces the risk of your eyes' focusing ability to "lock up" (a condition called accommodative spasm) after prolonged computer work.

The figure of 8

This exercise increases the flexibility of eye muscles. Now imagine a larger than life figure of eight in front of you. Trace the figure of 8 with your eyes slowly. Do it one way for few minutes and then do it the other way for a few minutes.

Eye rolls

Sit up straight, look forward (away from screen) keep your shoulders relaxed. Now move your eyes only to side to side, Up & down and diagonally. Then look to your right and then roll your eyes up toward the sky. Next, roll your eyes down to the left and then to the ground.
Repeat again going in the other direction. This is one rep, do10 reps slowly daily. Close your eyes for 20 sec after doing these exercises. Do not wear spectacles or contact lenses while doing these exercises.

The Palming

This exercise is great for quickly relieving tension. Sit comfortably, and quickly rub your palms together until they feel warm. Close your eyes and place your palms over your eyelids. Keep your fingers closed so light doesn’t enter and take a few deep breaths. Repeat as often as necessary. Make sure hands are clean, sanitized.

Break Time

To reduce your risk for computer vision syndrome and neck, back and shoulder pain, take frequent screen breaks during your work day (at least one 10-minute break every hour).
During these breaks, stand up, move about and stretch your arms, legs, back, neck and shoulders to reduce tension and muscle fatigue. Splash some water over closed eyes for few times.

The Rest Exercise

At the end of the day, lie down, close your eyes for at least 420 minutes or as many as necessary.

Live healthy & Prosper!

Dr. Madhurima Deshmukh

Lifestyle Wellness counsellor