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Excerises and Sketches

 

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

 

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

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