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Eye exercises while working from home

With many working from home in the current pandemic, one might easily stare into the computer screen for hours at a time. Thus, excessive screen time might lead to a condition called computer eye strain. Additionally, many people rely on their mobile devices as a form of relaxation after work. Hence, your eyes might not be getting sufficient rest time throughout the day.















(image from: medium.com)


Here are some common symptoms of computer eye strain:

  • Tired and strained eyes

  • Eye discomfort

  • Dry, irritated or burning eyes

  • Blurry vision when looking at screens or towards a distance

  • Difficulty refocusing your eyesight

  • Sensitivity to light

  • Headaches

  • Neck and shoulder pain


Listed below are some simple eye exercises that you can do to prevent or alleviate computer eye strains.

  1. Focus Change


This exercise works by challenging your focus. Ensure that you are in a seated position.


  • Hold your pointer finger a few inches away from your eye.

  • Focus on your finger.

  • Slowly move your finger away from your face while holding your focus.

  • Look away into the distance for a short moment.

  • Focus on your finger once again and slowly bring it back to your eyes.

  • Repeat the exercises three times.


  1. Near and Far Focus


This is also another focus exercise. Similar to the previous exercise, you should be in a seated position while following these steps.


  • Hold your thumb about 10 inches away from your face and focus on it for 15 seconds.

  • Find an object that is about 3 - 6 meters away from you and focus on it for 15 seconds.

  • Return your focus to your thumb.

  • Repeat the exercises 5 times.


  1. Figure 8


Start in a seated position.

  • Pick a point on the floor which is about 3 meters in front of you and focus on it.

  • Track an imaginary figure 8 with your eyes.

  • Keep tracking for 30 seconds and then switch directions.


Always remember to follow the 20-20-20 rule. If you are working on your computer for long hours each day, ensure that for every 20 minutes, look at something 20 feet (6 meters) away for 20 seconds. If you worry that you might forget, you can always set a stopwatch for 20 minutes each time.



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