Page 116 - MPFS Final Magazine 2020_Neat

People who spend long hours looking at the digital screens tend to
blink less. So simply remember to blink more !
Blinking is a wonderful way to refresh tired, itchy dry eyes.
Look straight ahead of you at a blank wall. Next, slowly close your
eyes. Keep your eyes closed for half a second. Then slowly open
them again.
MPFS 2021
Repeat this slow blink 10 times in a row. You will feel your eyes
getting refreshed with each blink. Your eyes will also feel more
lubricated right away.

# Zooming
Sit on a chair with straight spine. Stretch your arm in front of you with your thumb up. Keep
your eyes on your thumb. Slowly bend your elbow to bring your thumb closer to your eyes.
Repeat for 10 – 15 times. Also you can look far away at an object for 10 -15 seconds, then
gaze at something up close for 10 -15 seconds. Then look back at the distant object. Do this
10 times. This exercise reduces the risk of your eyes’ focusing ability to “lock up” (a condition
called accommodative spasm) after prolonged computer work.

# The figure of 8
This exercise increases the flexibility of eye muscles. Now imagine a larger than life figure of
eight in front of you. Trace the figure of 8 with your eyes slowly. Do it one way for few minutes
and then do it the other way for a few minutes.

# Eye rolls
Sit up straight, look forward (away from screen) keep your shoulders relaxed. Now move
your eyes only side to side, up & down and diagonally. Then look to your right and then roll
your eyes up toward the sky. Next, roll your eyes down to the left and then to the ground.
Repeat again going in the other direction. This is one rep, do 10 reps slowly daily. Close your
eyes for 20 sec after doing these exercises. Do not wear spectacles or contact lenses while
doing these exercises.

# The Palming
This exercise is great for quickly relieving tension. Sit comfortably, and quickly rub your
palms together until they feel warm. Close your eyes and place your palms over your eyelids.
Keep your fingers closed so light doesn’t enter and take a few deep breaths. Repeat as often
as necessary. Make sure hands are clean, sanitized.

# Break Time
To reduce your risk for computer vision syndrome and neck, back and shoulder pain, take
frequent screen breaks during your work day (at least one 10-minute break every hour).
During these breaks, stand up, move about and stretch your arms, legs, back, neck and
shoulders to reduce tension and muscle fatigue. Splash some water over closed eyes for
few times.

# The Rest Exercise
At the end of the day, lie down, close your eyes for at least
420 minutes or as many as necessary.

वारसा .... ना ांचा .... सं कृ तीचा .... कलेचा ….
आ ण .... शौया चा !!!