How to Minimise Your Computer Vision Syndrome (CVS) Through Eye Exercises?

How much do you know about Computer Vision Syndrome (CVS) and Eye Exercise benefits? If you spend more than two hours every day on your computers, you may probably get affected by CVS. What are the factors which causes CVS? There are some other factors which are related to human ergonomics: (1). Viewing distance of monitor, (2). viewing angle of monitor, (3). small font size, (4). glare at the monitor, (5). improper brightness and contrast rates and (6). improper refresh rates.

But there are two most significant factors often associated with the sudden incidence of CVS due to negligence. The factors are:

Convergence Strain

You are addicted to computer and Internet. You keep staring at your computer monitor. Your eyes are strained due to movement of eyeballs towards each other. This kind of converged focusing makes your eyes strained.

Inadequate Blinking Rate

You need to blink 16 times per minute. You focus on a single direction and blink only two to three times per minute. The absence adequate blinking leads to Dry Eye Syndrome (DES).

There is no single solution for CVS. But exercising your eyes will give you some relief and minimize the severity of CVS. How exercise will give the desired relief? Due to convergence strain your eye (ciliary) muscles gets weak. To make the eye muscles strong and healthy you need to do eye exercise. Eye exercises will improve blood supply and the muscle movement will provide relief to eye strain and fatigue. The exercises will sooth your dry eyes and other vision problems.

The Bates method is the popular system (invented by Dr William H. Bates, M. D., a renowned ophthalmologist) recommended for natural eye healing. He did his research and concluded that the eyes are subjected to mind-body interaction, emotions, stress, and physical habits. His most important conclusion is that vision fluctuates. He published his theories in Better Eye sight Magazine during 1920s. Bates also devised exercises that will help people to improve better eye sight. The four important basic exercises are palming, sunning, swinging, and vision shifting.

The Bates exercises are recommended for all computer geeks, school children, college students, office workers, housewives etc. You can do these exercises while you are free or while traveling. It will require only 10 - 15 minutes.

1. Palming

1. Sit comfortably on your chair upright. Align your back and neck in a single vertical line and keep your head still. Just rub your palms together to feel the warm. Now close your eyes. Imagine the most peaceful scene. Just Relax.

2. Simply cover your eyes with your warm palms. Slightly cup your palms. Make sure your palms do not disturb or pressing on your eyelids.

3. Feel yourself comfortable and sit in a proper posture. Don't open your eyes. Keep your eyes closed, behind your palms.

4. The purpose of the exercise is to relax. If you put conscious efforts you will become tensed. Divert your mind and imagine starry night sky or pleasant morning sky and just at he time of sunrise.

5. Remain in this position at least 5 - 15 minutes.

2. Sunning

Sit comfortably on your chair upright facing the bright sun shine. Align your back and neck in a single vertical line and keep your head still.

Just close your eyes and feel relaxed. Deep breathe air from your belly. Now face the sun directly. Gently move your head left and right and allow the sun's rays reach every part of your retina. You will be surprised to notice the sun will be moving in the opposite direction. Breathe deeply and slowly. There will increased flow of blood to your neck. Repeat the exercise for five minutes.

3. Swinging

Bates' swinging technique will make your eyes mobile. There are two swinging variations:

1. Head swing ( move the head alone )
2. Body swing ( move the entire body )

Both head and body swinging aim eye ball movement. You attempt both or concentrate on any one.

1. Feel comfortable. Breathe deeply from your belly. Stand relaxed with your feet shoulder-width apart.

2. Keep your head still. Look straight. Do move neither your head nor your eyes throughout the exercise.

3. Now gently swing your entire body towards the left, lifting your right heel as you do so. Make sure you have turned 90 degree. Then stop. You may wonder whether you are turning or the room itself turning. You may feel the room will be moving in the opposite (right side) direction.

4. Now, gently swing towards your right side, this time lift your left heel but your toes still keep touching the ground. Stop once you turn 90 degrees.

4. Vision shifting

Whenever you sit before your monitor for a longer duration, just look away from your monitor. Look at the green tree at the far off place. If not at least look at the weave of the fabric of your sari or shirt sleeve. This exercise will provide lot of refreshing experience.

Remember the 20/20/20 rule: Take a break every 20 minutes and, for 20 seconds, look at something 20 feet away or farther.

Other Exercises

1. Eye Ball Motion

1. Sit comfortably on your chair upright. Align your back and neck in a single vertical line and keep your head still. Now look as high as possible without moving body or head. After ten seconds look down. Just repeat this up and down eye movement for ten times. After this close your eyes and relax for about 30 seconds. Then go to the next step.
2. Sit upright and continue next exercise. Now wide open your eye balls and look as far to your right as possible. Bring your look as far to the left as possible. Repeat these right and left side movements at least ten times. Then close your eyes and relax for 30 seconds.
3. Sit upright and continue next exercise. Now wide open your eyes and roll your eyeballs clockwise. If you could not do this movement just practice and do. Repeat the rolling movement for ten times. Then close your eyes and relax for 30 seconds.
4. Now wide open your eyes and roll your eyeballs counter-clockwise. If you could not do this movement just practice and do. Repeat the rolling movement for ten times. Then close your eyes and relax for 30 seconds.

2. Concentration at the Pen Tip

1. Sit comfortably on your chair upright. Now focus your look on a small object at a far off place.
2. After take your pen. Just hold out the pen at an arm's length at level and with your eye level. Now just look at the tip of your pen.
3. Move the pen close to your eyes gradually. Let your eyes keep concentrating on the tip. Do you feel any strain on your eyes? Yes you are feeling some strain. Continue to look at tip. You must view the pen tip as single object and clear in appearance. Hold the pen in the described position for about 30 seconds. Now take back the position of the pen to your arm length (old position). Hold it for 30 seconds and concentrate. Now focus your look on a small object at a far off place. Repeat the concentration at the pen point and move the pen closer and far off position and keep the eye concentration on the tip of your pen. Repeat exercise at least ten times. This exercise will give great relief and refresh your eyes..

1. Bates Method Dr William Bates http://eteamnet.com/naturaleyehealing/batesmethod.html
2. Eye Exercises http://www.computervisionreadingeyeglasses.com/eye_exercises.htm
3. TargetWoman.com Eye Exercise Benefit http://www.targetwoman.com/articles/eye-exercise.html