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Exercises and Stretches

Eye Comfort Exercises

  1. Blinking - produces tears to help moisten and lubricate the eyes.
  2. Yawning - produces tears to help moisten and lubricate the eyes.
  3. Expose the eyes to natural light.
  4. Periodically focus on objects at least 20 feet away.
  5. Palming
    • While seated, brace elbows on the desk and close to the desk edge
    • Let weight fall forward
    • Cup hands over eyes
    • Close eyes
    • Inhale slowly through nose and hold for 4 seconds
    • Continue deep breathing for 15-30 seconds
  6. Eye Movements
    • Close eyes
    • Slowly and gently move eyes up to the ceiling, then slowly down to the floor
    • Repeat 3 times
    • Close eyes
    • Slowly and gently move eyes to the left, then slowly to the right
    • Repeat 3 times
  7. Focus Change
    • Hold one finger a few inches away from the eye
    • Focus on the finger
    • Slowly move the finger away
    • Focus far into the distance and then back to the finger
    • Slowly bring the finger back to within a few inches of
      the eye
    • Focus on something more than 8 feet away
    • Repeat 3 times

Musculoskeletal Exercises

  1. Deep Breathing
    • While standing, or in an otherwise relaxed position
    • Place one hand on the abdomen and one on the chest
    • Inhale slowly through the nose
    • Hold for 4 seconds
    • Exhale slowly through the mouth
    • Repeat
  2. Cable Stretch
    • While sitting with chin in, stomach in, shoulders relaxed, hands relaxed in lap,
      and feet flat on the floor, imagine a cable pulling the head upward
    • Hold for 3 seconds and relax
    • Repeat 3 times
  3. Sidebend: Neck Stretch
    • Tilt head to one side (ear towards shoulder)
    • Hold for 15 seconds
    • Relax
    • Repeat 3 times on each side
  4. Diagonal Neck Stretch
    • Turn head slightly and then look down as if looking in your pocket
    • Hold for 15 seconds
    • Relax
    • Repeat 3 times on each side
  5. Shoulder Shrug
    • Slowly bring shoulders up to the ears and hold for
      approximately 3 seconds
    • Rotate shoulders back and down
    • Repeat 10 times
  6. Executive Stretch
    • While sitting, lock hands behind head
    • Bring elbows back as far as possible
    • Inhale deeply while leaning back and stretching
    • Hold for 20 seconds
    • Exhale and relax
    • Repeat
  7. Foot Rotation
    • While sitting, slowly rotate each foot from the ankle
    • Rotate 3 times in one direction, then 3 times in the opposite direction
    • Relax
    • Repeat
  8. Hand Shake
    • While sitting, drop arms to the side
    • Shake hands downward gently
    • Repeat frequently
  9. Hand Massage (Note: Perform very gently!)
    • Massage the inside and outside of the hand using the thumb and fingers
    • Repeat frequently (including before beginning work)
  10. Finger Massage (Note: Perform very gently!)
    • Massage fingers of each hand individually, slowly, and gently
    • Move toward nail gently
    • Massage space between fingers
    • Perform daily
  11. Wrist Stretch
    • Hold arm straight out in front of you
    • Pull the hand backwards with the other hand, then pull downward
    • Hold for 20 seconds
    • Relax
    • Repeat 3 times each

 

 

 

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Last Update: 08/22/2012