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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.

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.