Counteract the effects of daily screen-gazing with four simple exercises you can use anytime, anywhere.
Do you ever find yourself squinting and rubbing your eyes after a long stretch in front of a computer? If so, you’re not alone. Average adult now spend more than eight hours a day staring at screens of one sort or another. And this growth in “screen time” has brought an increase in adults suffering from blurred vision, itchy and watery eyes, headaches, double vision, and other symptoms of eye strain.
Screens—including those on computer monitors, tablets, and smart phones—force users to focus their eyes intently at a single distance near the face. “The eyes were not made to do extensive close work,” said Marc Grossman, behavioral optometrist, licensed acupuncturist, and author of five books on natural eye care. “But now, almost all of our processing is happening at a near distance, and that puts extra strain on eye muscles.”
Fortunately, simple exercises can help rejuvenate the eyes. Several yoga systems, such as Sivananda, Integral Yoga, and the Himalayan Institute, include them in their repertoires. Eye care professionals and other holistic healers sometimes recommend them as well. When mindfully practiced, these simple exercises rest overused muscles, reduce tension in the face and eyes, and help strengthen muscles that help the eyes focus. “By making the eyes more flexible and adaptable, you can keep eye problems from getting worse, and can even improve them,” said Dr. Grossman.
1. Palming

2. Eye Rolling

3. Focus Shifting
Relax your body and breathe comfortably. Hold one arm straight out in front of you in a loose fist, with the thumb pointing up. Focus on your thumb. While keeping your eyes trained on it, slowly move the thumb toward your nose until you can no longer focus clearly on it. Pause for a breath or two, and then lengthen the arm back to its original outstretched position, while maintaining focus on the thumb. Repeat up to 10 times.4. Distance Gazing

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