March is Workplace Eye Wellness Month, an excellent time to focus on the health of your eyes, especially if your job involves plenty of screen time. With an increasing number of us logging long hours in front of computers and other digital devices, eye strain has become a common issue.
Indeed, it helps to maintain good posture, adjust lighting conditions, and take regular screen time breaks to prevent eye strain and discomfort. Optimal eyewear, such as procuring the right eyeglasses, can also significantly improve your comfort and productivity while working with screens. Our resident optometrist at Eyes On Norbeck also shares a few simple exercise tips to relax your eyes and prevent eye strain:
- Palming. Palming is a soothing technique that helps relax the muscles around your eyes and reduce eye strain. Sit comfortably with your elbows resting on a table. Close your eyes and cup your palms gently over them, ensuring no pressure on the eyes. Relax your shoulders and breathe deeply, focusing on the darkness and warmth behind your closed eyelids. Hold this position for about 1-2 minutes, allowing your eyes to rest and rejuvenate.
- Blinking Exercises. Blinking helps moisten the eyes and spread tears evenly, reducing dryness and preventing eye strain. Perform blinking exercises by sitting or standing comfortably and blinking your eyes rapidly for 10-15 seconds. Then, close your eyes and relax for a few seconds before repeating the process. Aim to blink frequently throughout the day, especially when focusing on screens or reading for extended periods.
- Near-Far Focus. This exercise helps flex and relax the eye muscles, enhancing their flexibility and reducing strain. Sit in a comfortable position and choose a distant object to focus on, such as a tree or a building across the room. Hold your gaze on the distant object for 10-15 seconds, then shift your focus to a nearby object, like your fingertip held at arm’s length. Repeat this near-far focusing for several cycles, alternating between distant and near objects.
- Following the 20-20-20 Rule. The 20-20-20 rule is a simple guideline to reduce eye strain during prolonged screen time. Every 20 minutes, take a 20-second break and look at something 20 feet away. This exercise helps relax the focusing muscles in your eyes and reduces fatigue associated with staring at screens for extended periods. A computer vision exam may be necessary if you experience persistent eye problems or discomfort.
- Eye Rolling. Eye rolling exercises help alleviate tension in the eye muscles and improve eye circulation. Sit or stand comfortably with your eyes open. Slowly roll your eyes in a clockwise direction for 5-10 rotations, then reverse the direction and roll them counterclockwise for another 5-10 rotations. Take deep breaths and relax your facial muscles while performing this exercise to maximize its benefits.
Understanding the Limitations of Exercises
Incorporate these eye relaxation exercises into your daily routine to alleviate eye strain, improve eye comfort, and promote overall eye health. While these exercises can provide relief, they are not a long-term solution to vision problems. Still, regular eye exams with a trusted optometrist are necessary to maintain eye health.
Take Care of Your Eyes Today
Mindful care of your eyes is crucial, especially in a digitally-oriented workplace. Practice the exercises highlighted above to mitigate eye strain. If you need an appointment or further assistance, please call Eyes On Norbeck at (301) 238-7199, or visit our website to schedule a consultation. Your ocular health is our top priority.
