20-20-20 Rule !!!

    1.      Use the 20-20-20 Rule
           We blink up to two-thirds less often per minute when looking at a screen, which can dry out our eyes, causing irritation. To help maintain a healthy level of moisture and reduce eyestrain, get in the habit of looking at something at least 20 feet away for at least 20 seconds every 20 minutes.

-- Mark Rosenfield, PhD, professor of clinical education at the State University of New York College of Optometry

    2 . Monitor distance –The computer screen should be 20 to28 inches from the eyes. This will let you to read the screen without leaning your head or neck to back and forth.

    3.      Monitor position –The computer screen should be directly in front of you and about 4 or 5 inches below eyelevel. You should not have to twist your head or neck to clearly see your screen.

    4.      Eye Exercise

Palming: Sit on a chair with your straight at your workstation or at home and rub your palms with each other till you feel them a bit warm . The warmth of your palms  helps soothe and relax your eyes. Then lightly cup your eyes with your palms and relax for about 60 seconds.  Count the seconds In your mind. Repeat this exercise  2 to 3 times whenever u feel tired ,  or as often as you want. While palming you can rest your elbows on the desk or away from the desk and cup your eyes both ways are fine.

Looking at distance objects: While working for long hours, look at distance objects either in your office or outside. If your eyes feel stiff or tired following prolonged work at close range ,they can be rested by looking at the horizon for few minutes. Looking at a distance object and then returning to your task helps your eyes focus better. Try taking such visual breaks for about 5 to 10min every hour.
Exercise your eyes: First blink your eyes several times.  While you keep your eyes closed, roll your eyeballs both clockwise  and anticlockwise and take a deep breath. Gradually  Open your eyes while realizing your breath. This exercise lasts  for a minute and you can repeat it 2to3 times before  getting back to work. It serves as a good workout for the eyes.
Splash Water On your Eyes: During breaks, splash water on your face while closing your eyes for few seconds. Thereafter do not wipe your eyes let it dry on its own. This has an overall relaxing effect and helps you feel refreshed .
20-20-20 Eye Exercise For Computer Addicts: Step1: After every 20 minutes of looking into your computer screen,  turn your head and try to look at any object placed at least  20 feet away. This changes the focal length of your eyes,  a must do for every tired eyes. Step 2: Try n blink your eyes for 20 times in succession ,  to moisten them. Step 3: Time permitting of course ,one should walk  20 places after every 20 minutes of sitting in one particular posture.  Helps blood circulation for entire body.

Thumb Pursuits: To exercise the muscles that move the eyes  and develop eye hand coordination ,Sit comfortably on the chair or a table . Extend your hand at an arm’s length directly in front of your nose.  Make a fist ,excluding your thumb. Point your thumb upward so  that you can view its nail . Steadily looking at the thumbnail,  move your hand in the following direction
1 : side to side 2 : up and down                  3: diagonally 4: In the circular motion.
Move your hand in all the direction at least 10 times and the  movements   should be smooth and not jerky. The muscles that move the eye  become more flexible and the stiffness of the muscles arising due to  prolonged periods of tasks requiring concentration is lived.

Have a Healthy eye!!!

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