In this day and age of using screens for entertainment, learning, reading, shopping, for leisure and work, eye strain is common. Symptoms of eye strain can be dry, burning, itching, and watering eyes, blurry vision, headache or neck strain to name a few.  The neck muscles help the eye-head coordination, but it could also be the positioning of how you hold your head while looking at your computer, tablet, or phone, which also contributes to neck pain.  We can literally get sucked in, looking forward by jutting the chin forward and straining the cervical spine.  We are not focusing on the ergonomics of screen posture here, but your eye fitness. I have some great exercises for you to try!  There are 6 voluntary muscles that move your eye, and non voluntary muscles/other components inside your eye that control your vision.  It may not improve your vision, but toning these muscles and improving blood circulation will reduce your eye strain, and further reduce deterioration.  Don’t think you are getting off easy, these exercises are surprisingly hard.  Shall we get our eye fitness class started?

The 20-20-20 Rule

For every 20 minutes you are in front of a screen, look 20 yards away for 20 seconds.  In case you don’t have a yard stick handy, it can be simplified this way: if you are “screening it” for any amount of time under 20 minutes, look out into the distance for 20 seconds.  If your eyes are constantly fixed in a close proximity position, the involuntary muscles in the eyes are shortened, when you look in the distance, these muscles lengthen. By looking away in the distance, you are giving the eyes a chance to rest in length.  

Focus Change

Hold a finger a few inches in front of one eye.  Focus your gaze on your finger while you slowly move it away from you.  Then focus in the distance, back to the outstretched finger, bring it close to your face, then move your finger and look in the distance once more.  Do it 3 times, then change eyes.  

Eye Movement

You can do this with your eyes closed, literally!  So close your eyes and try not to move your neck.  Do each rep 3 times. First look up and down, then side to side.  

Then for the more advanced, open your eyes, I think it is easier and go into 3 circles in one direction, then the other.  For the finale, open your eyes and focus on an area of the ground 8 feet away.  Move your eyes in a figure 8 one direction for 30 seconds, then change. Try the same with the infinity sign, which is a figure 8 on it’s side. Woah!  Water break!  That’s a lot of movement, so start with the first two, and build from there!   You will look like a crazy person doing these with your eyes open.  Make sure the people in the same room with you know you well!

Pencil Exercise

Hold a pointed up pencil (or your finger) arms length away, at eye level.  Move it slowly towards the nose until the pencil is no longer a single image.  Then move it away so it is a single image.  Start again at arms length away for 20 reps.

Palming

Start by rubbing your hands together to create some warmth.  Sit comfortably or rest your elbows on a pillow or table/desk and cup your eyes with your palms.  Your fingers are on your forehead, pointing straight up or crossed over each other, the heel of your hand rests on your cheek bones. Create a dark cave for your eyes with your palms with enough room to blink freely. The eyeballs will have no pressure on them.  It’s very calming and relaxing and your nervous system and eyes. Think savasana for your eyes!

Phew, towel off! Who needs a shower?  My eyes feel amazing!  How did you do?  Are you able to incorporate some of these into your life?  Good eye tone equals good eye health.  Some other tips: we tend to blink less in front of a screen so try to remember to blink more often in front of a screen.  Have your eyes checked with a current and correct prescription for glasses (if needed), and find ways to reduce glare. Let me know how you do!