Prevention of eye strain.
Before operation, set the contrast and brightness controls to a position where you can comfortably read the information. As the visual tension, you need to increase the contrast to achieve normal conditions for visual perception. No need to look closely at the monitor screen. Your eyes should not be fixed on any part of the screen, but constantly move through it. Every 5 minutes, move your eyes from the screen of the monitor to some distant object in the room or look at the object outside the window for 5 seconds.
When you read from the screen after a large paragraph you need to raise your eyes for 2 seconds and look into the distance. At the time of intensive work and in all cases, enter the habit of blinking regularly for centuries and without effort. After 2 hours of work, perform exercises to relieve tension from the eyes.
Exercises for the eyes.
1. Performing sitting. Move the view from one corner of the monitor to the other. Eye movements should be done effortlessly and be frequent.
2. Perform sitting. Outside the window, find an object, and focus on it, looking at it in detail.
3. Sit on a chair, tightly squeeze your eyes for 5 seconds. Then open your eyes for five seconds, repeat 8 times.
4. Sitting, start blinking quickly for 2 minutes.
5. Standing in the distance for 3 seconds, then take your finger 30 centimeters from your eyes, move your gaze to the tip of your finger and look at it for 5 seconds. , lower your hand. Repeat 12 times.
6. While sitting close your eyelids, massage them with a circular motion of the finger, for this lower eyelid begin to massage from the outer edge of the eye to the nose, then massage the upper eyelid, start from the nose to the outer edge of your eye, then vice versa. The duration is a minute.
7. Exercise we perform standing, head holding motionless. We shall take aside the right half-bent hand. Slowly move the finger from right to left, and follow the eyes of your finger, then, we do the same from left to right. Repeat up to 12 times.
8. Doing sitting. Click on the upper eyelid with 3 fingers of each hand on the corresponding eye, after 2 minutes, remove the fingers from the eyelids. Repeat 4 times.
9. Doing sitting. We look into the distance in front of us for 3 seconds, then we will translate our view on the tip of our nose for five seconds. Exercise is repeated 8 times.
10. Perform standing, head still. Lift up the right half-bent arm, slowly move the finger from top to bottom, and follow the eyes, then move the finger from the bottom up. Repeat 12 times.
11. Doing sitting, head holding motionless. We stretch forward and to the right a half-bent hand, make a hand at a distance of 50 centimeters from the eyes, circular slow movements do clockwise and follow the eyes with the tip of the finger, then do the same movements with the left hand counter-clockwise. We will repeat 5 times.
12. Perform standing, head still. Lift up the eyes, lower them down, turn our eyes to the right side, turn our eyes to the left side. Repeat 8 times.
13. Perform sitting, eyes raise, make them clockwise circular motions, then make circular eye movements in the opposite direction. Repeat 5 times.
14. Doing sitting. Close the eyes, raise them, lower the eyes, turn to the right, turn left. Repeat up to 8 times.
Exercises to relieve tension .
At close range, our eyes are subjected to a heavy load, so you need to do exercises for the eyes.
1 exercise. Let's sit back and take a deep breath, lean forward a little and exhale sharply.
2 Exercise. Lean back in the chair and cover the eyelids, then tightly squeeze our eyes and open the eyelids.
3 exercise. Stand up, put your hands on your belt, turn your head to the right, look at the elbow of your right hand, then turn your head to the left, and look at the elbow of your left hand. After that we will return to the starting position.
4 Exercise. Lift up the eyes and make them clockwise circular motions, then in the opposite direction.
5 Exercise. Raise your hands forward, look at the fingertips, with inspiration, raise your hands up, watch your hands, then let your arms drop when exhaled.
6 Exercise. We look at the distant object in front of us for 3 seconds, then we turn our attention to the tip of our nose for five seconds.
7 Exercise. Close the eyelids and massage for 30 seconds with the tips of the index fingers. Eyes tighten and get tired. Do gymnastics for the eyes several times a day.
We take care of our eyes .
After a long work with the computer, vision deteriorates, and you need to take care of it in advance, as it can not be replaced by anything.
The ideal option would be to rest your eyes and learn to do exercises for the muscles of the eyes, do not sit for hours, and from time to time interrupt work behind the monitor. If the problem is big, you need to be examined by an ophthalmologist. But in order not to visit a doctor so early, you need to follow some recommendations.
Monitor .
You need to buy the best monitor you can afford. Do not place the workplace under the light source. You can get rid of glare with the help of curtains, blinds or curtains, which will limit the light flux.
Lighting .
For a small monitor, a table lamp will suffice. To relieve tension from the eyes, you need to create diffuse, but bright lighting. And this will help the ceiling chandelier.
Dry eyes cause fatigue. Blink more often and drink more fluids per day, at least two liters a day.
A few tips.
- Close your eyes every hour with the palms of your hands and sit in this position for about a minute.
- Do not stare at the screen, blink.
- Do not overwork, let the eyes rest.
Now we know what exercises can be done to relieve tension from the eyes. Follow these tips and you will help your eyes.