Tired Eyes From Screens? Quick Fixes & Exercises for Instant Relief! | The Physio Specialist

Tired Eyes From Screens? Quick Fixes & Exercises for Instant Relief! | The Physio Specialist
Eye exercises to remove eye strain and fatigue:
Potential benefits of eye exercises:
Reduced eye strain: Some exercises may temporarily relieve eyestrain symptoms like fatigue, dryness, or discomfort, particularly if caused by prolonged near work or screen time.
Improved focusing: Certain exercises might enhance focusing flexibility, potentially aiding in switching between near and far objects, though this doesn’t directly improve vision clarity.
Relaxation: Exercises that involve gentle eye movements and deep breathing may promote relaxation, potentially benefiting overall well-being.
Examples of eye exercises:
Blinking: Regularly blinking helps lubricate and refresh your eyes. Aim for 15-20 blinks per minute.
20-20-20 rule: Look away from your screen every 20 minutes and focus on something 20 feet away for 20 seconds. This helps refocus your eyes.
Near-far focusing: Hold your thumb at arm’s length and slowly bring it closer to your nose while focusing on it. Then, shift your focus to a distant object. Repeat several times.
Palming: Rub your palms together to generate warmth, then cup your hands gently over your closed eyes without pressing. Relax for 30 seconds.
Figure Eight: Slowly trace an imaginary figure eight with your eyes, moving in both directions
Slow eye rolls: Slowly roll your eyes in a clockwise direction, then counter-clockwise. Repeat several times.
Additional Tips:
Remember to relax your shoulders and neck while doing the exercises.
Breathe deeply and slowly throughout the exercises.
Adjust the repetitions and duration of each exercise based on your comfort level.
If you experience any pain or discomfort, stop the exercises and consult an eye doctor.
The evidence surrounding the benefits of eye exercises for improving vision is somewhat limited and inconclusive. However, there are some studies suggesting potential benefits in specific areas:
Reduced Eye Strain:
A 2013 study published in the “Journal of Optometry” found that eye exercises significantly reduced symptoms of digital eye strain, including blurred vision, dry eyes, and headaches, compared to a control group.
A 2019 review in the journal “Optometry & Vision Science” concluded that while the evidence for eye exercises improving visual acuity is weak, they may be helpful in managing symptoms of eyestrain and fatigue.
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