Yoga and Exercise
If you regularly experience symptoms such as eye strain, blurred vision, headaches, increased sensitivity to bright light, tired eyes, or difficulty sustaining attention, you can do certain eye exercises like:
- Blinking every three or four seconds for about a minute helps reduce eye strain by clearing the cornea and allowing the eyes to rest.
- Palming the eyes- This is achieved by lightly pressing three fingers from each hand against the upper eyelids for a couple of seconds, then release. Repeat this process at least five times helps relieve tension accumulated in the ciliary muscles of the eye.
- Focusing on a distant object- Choose an object that is located six to ten meters away from you, and focus on it for about twenty seconds, without moving your head. Doing so provides rest to the ciliary muscles that we tend to put a lot of stress on when we focus intensely on the computer screen.
- To strengthen eye muscles, close your eyes and roll your eyeballs around for one minute.
- Follow a proper body posture for computer use.
- Place the computer screen 15 to 20 degrees below eye level (about 4 or 5 inches) as measured from the center of the screen and 20 to 28 inches from the eyes.
- Position the computer screen to avoid glare, particularly from overhead lighting or windows. Use blinds or drapes on windows and replace the light bulbs in desk lamps with bulbs of lower wattage.
- Use a screen glare filter if the glare from light sources cannot be minimized.
- Chair height should be adjusted so your feet rest flat on the floor. If your chair has arms, they should be adjusted to provide arm support while you are typing. Your wrists should not rest on the keyboard when typing.
- To prevent eye strain, try to rest your eyes when using the computer for long periods. Rest your eyes for 15 minutes after two hours of continuous computer use. Also, for every 20 minutes of computer viewing, look into the distance for 20 seconds to allow your eyes a chance to refocus.
- Blinking keeps the front surface of your eye moist.