4 Exercises to Relieve Eye Strain

4 Exercises to Relieve Eye Strain

If you spend any length of time staring at a screen or under fluorescent lights, then you’ve surely had to deal with eye strain.  More and more it’s moving up into the top 3 complaints when we go into offices for training.  When the eye gets fatigued, it can cause a list of other problems including decreased energy, headaches and neck pain to name a few.

Being able to “power through” fatigue may be seen as a badge-of-honor and get you noticed in the office, but when left untreated, you can experience a significant drop in productivity, but more importantly inherent visions problems.

I’ve talked about this before, but you certainly don’t want to incur vision problems.  Not when those two eyeballs account for nearly 70% of the information coming into your brain to make good decisions.  Bad vision = bad visual processing by your brain.

Why is that so important?

Well, if your brain is getting poor information from your eyes, then conflicting signals (outputs) get sent out, like pain signals in the neck or back.  Think of it this way – you have 6 muscles attached to each eyeball and just like any other muscle, they need to be rested.  It’s like doing bicep curls nonstop until your bicep strains, except with your eyes.


This is why it’s so important to rest and reset them.  Here’s 4 really quick exercises you can do the next time your eyes start twitching or feeling tired.  These are some of the same exercises we train all of our Death of the Desk members to use when they need a break.

Exercise #1 – Eye Massage

Perform light, topical massage in a circular motion around all 4 corners of the eye.  The key is to massage around the orbital bones at the bottom, top, inside and outside.  Spend about 15 seconds at each part and re-assess how you feel.

Exercise #2 – Eyelid Pressure

Make sure you aren’t pressing down too hard on your eyelids, it’s important to keep the pressure very light using a couple fingers.  About the pressure of the a coin.  By pressing for about 15 seconds with light finger tip pressure, you get a reflex in the eye that can calm you down.

Exercise #3 – Rapid Eye Blinking

You may find that you aren’t able to keep a good rhythm or pace but just keep practicing.  You want to shoot for about 15 seconds of rapid eyelid blinking.  This will wake your eyes up and should feel really good.

Exercise #4 – Eye Palming

This palming effect should be done so there is no light – it’s completely black.  You’ll most likely get some light orbs or flashes for the first 30 to 60 seconds before your eyes adjust and the light goes completely black.  Take as long as you need to, generally a minute to two minutes is good.  Gradually open your eyes and let them get re-acclimated to the light.

Your eyes should now feel like they have reset and are ready to perform more work.  Make sure to perform these a few times per day, but to be honest once an hour would be great.  This is especially effective if you spend most of your day in front of a screen.

As always, let us know if you need help.

Keep moving.


Daily Recharge: Scrape the Barrel + Upper Back Mobility

Daily Recharge: Scrape the Barrel + Upper Back Mobility

In today’s Daily Recharge, we show you two simple, yet VERY powerful mobility exercises that target the low back, hips and upper back.  The reason these exercise are so great is because they:

  • Create movement in the lumber spine and hips and upper spine.
  • Dramatically decrease pain in the low back and upper back in most cases.
  • Improve desk-bound posture.
  • Increase range of motion for better movement overall.

The best thing about them is that they only take a couple minutes to perform.  We highly recommend doing these 3-5 times per day for 2-minutes or whenever you feel like you need a break!

Cues to remember while doing any joint mobility sequence:

  1. Lengthen up tall, with your eyes forward.
  2. Neutral Spine and Hips as you perform the exercise.
  3. Always breathe in a relaxed, comfortable manner.
  4. Never move into pain.
  5. If painful, slow down and decrease range of motion.
  6. Quality over quantity.  That means, control the movement as best you can.

Need help?  Just reach out! Ryan

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