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
6. 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
7. 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

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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