Over the next few days, when completing activities on the computer, we will set a timer for 30 minutes, and once the timer goes off, the students will do a quick few stretches and eye exercises.
In addition, we also discussed the 10-10-10 rule:
Every 10 minutes, look at something 10 feet away, for at least 10 seconds.
- Forearm stretching. Helps prevent conditions like carpal tunnel syndrome.
- Neck stretching. Helps prevent headaches and keep the deep, supportive neck muscles strong.
- Wall slides. Stretches upper shoulders and mid-back and keeps the postural muscles strong.
- Heel raises. Keeps circulation going to the feet and lower legs.
- Seated knee extension. Helps with flexibility in the backs of the legs and strength of the front of the thighs.
6 refreshing eye exercises for when you are working on the computer:
Start this exercise in a comfortable position. First, rub your palms together to create a bit of heat. Next, form your hands into cup shapes. Now, take your hands and press them over your (closed) eyes. Put your left hand on your left eye and right hand on your right eye. Let the heat warm your eyes and relax for a few minutes like this.
Since a lack of blinking is one of the contributing factors to computer-induced eyestrain, as it dries your eyes and causes scratchiness, it’s very important to blink. You may have to train yourself to blink normally while computing. Aim for a blink every four seconds to keep your eyes nicely lubricated and happy. This sounds like a simple task, but when focusing on a computer screen it can be difficult to remember.
- Eye Rolling
The next best thing since those relaxing neck rolls, eye rolling can really do wonders when you’ve been sitting in front of a computer screen for hours. Take a minute and make sure your roll your eyes while you’re working. It’s pretty simple to pick up: simply close your eyes and roll your eyes around in circular motions. It almost feels like your eyes are getting a massage, so enjoy! This helps to lubricate your eyes and eases the strain on the muscles.
- Visual Scanning
After so many hours staring at up-close objects on a screen, help your eyes adjust between objects both near and far. Sit back and observe the room you are in. Find an object at one end of the room, and begin to scan the outline of every single thing in the room. For example, start with a television and then move on to the DVD player next to it and then move on the window behind it.
Basically, you want your eyes to be in constant, deliberate motion as you visually take stock of everything around you. You may already think that you are doing this, but most people when working or playing on the computer focus entirely on what is on the screen.
Take a visual break and focus on something else every now and then. It’s important to take your eyes off the computer screen and look away at something else for several seconds or a minute. Aim to do this at least once an hour. If you’re at work try to avoid focusing on the clock when you do this, it will just make your work day seem longer.
Sometimes a glance is more than just a glance! Start this one with your eyes closed while sitting. Keep your eyes closed as you glance up as far as comfortably possible. Hold for a moment, then look down. Repeat a few times and then take an eye-breather (open your eyes and look around). Next, close your eyes again. Now, keeping your eyes closed like before, look to the right and the left. Repeat this a few times.
Here are a few examples of what the students created: