Welcome To HVBARI'S World of Knowledge: Computers & Vision -2

Computers & Vision -2

Complementary Approaches To Help Reduce Computer Visual Stress

The following nutritional supplements & help-help points are helpful.

Recommended Vitamins, Supplements, Herbs & Other Nutritional Products

There are a number of simple things you can do to help protect your vision when using computers, including the following:

See specific recommendations for laptop computers.
Breaks are important! Short, frequent breaks are better than longer, less frequent breaks. Try 2-3 minutes every 15-20 minutes, 5 minutes every 30 minutes, or 10 minutes every hour.
Do eye exercises and acupressure massage points every hour when on the computer.
Set up your computer correctly. The proper viewing distance is 20-24 inches. The correct viewing angle is 10 to 20 degrees from the midscreen to the top of the screen.
Use a good monitor. Usually the higher the resolution (the more pixels) the better. Higher refresh rates (flicker speeds) are preferred, at least 70 Hz.
Use proper posture. This includes a tucked in chin, slight curve at the neck rather than a forward head and neck, a straight upper back with only a slight roundedness, and hollow in the low back.
Make sure overall illumination of the room is no more than three times brighter than the screen. Be aware that anti-reflection screens reduce illumination.
Adjust screen brightness and contrast properly.
Use a desk lamp if possible instead of an overhead light.
Control glare from overhead lights and uncurtained windows. Use an anti-glare screen, or move your terminal to an area of limited glare.
Keep your wrists relatively straight while typing to avoid carpel tunnel syndrome.Wrist support pads can be very helpful.

If you work in a cubicle, try to give it a feeling of more expansiveness by, for example, placing a mirror on one of the walls to create the illusion of more space.

Relaxing Eye Exercises

Palming

The palming exercise will teach you to relax your eyes, which in turn will bring healthy energy to your eyes.

First, rub your hands together until they feel warm (about 15 to 20 seconds). Then place your cupped hands over your closed eyes, being careful not to touch your eyes with the palms of your hands. The fingers of each hand should overlap and rest gently on the center of your forehead. Don't create any unnecessary pressure on your face. If your arms get tired, rest your elbows on a table.Sit quietly for one to two minutes with your hands over your eyes. The more relaxed you become, the blacker the darkness you will see with your eyes closed.

Near-far focus

This exercise improves eye flexibility.Hold your thumb six inches from your nose.

Focus on your thumb.

Take one deep breath and exhale slowly.

Then focus on an object about 10 feet away.

Take another deep breath and slowly exhale.

Repeat back and forth 15 times

Scanning

This exercise helps you increase the flexibility of your eyes.Sitting or standing at one end of a room, let your eyes scan around the edges of objects in the room - clocks, televisions, doors, lights, computers etc.The object of this exercise is to keep your eyes moving in a loose and fluid way.Do this exercise for two minutes.Remember to breathe.

Hydrotherapy

Place a bowl of hot water and a bowl of cold water in front of you. The hot water should be hot but not so hot that it burns you. The cold water should be ice cold, so either put ice cubes in it or get it out of the refrigerator.

Put a wash cloth in each bowl.

Place the wash cloth from the bowl of hot water against your closed eyes for 30 seconds.

Then do the same with the wash cloth from the bowl of cold water.

Continue to alternate the hot and cold wash cloths.

Finish by gently massaging your closed eyes with a dry towel.

Do this for two minutes.

Head Rolls

This exercise is to relax your neck, head and face muscles and reduce shoulder tension.

Take a deep breath and close your eyes.

On the exhale, slowly drop your chin to your chest. Relax your neck and shoulders.

As you inhale deeply again, slowly and gently roll your head around to the left, then back, keeping your shoulders still and relaxed.

Make your movements slowly, carefully and deliberately.

Now exhale full as you roll your head to the other side and down to your chest again.

Repeat this sequence twice then change directions and repeat twice more.

Your Eye Examination For Computer Use

Due to the unique characteristics and high visual demands of computer work, computer users should have a comprehensive eye examination periodically.

Your examination should include:

A general eye and health history
Screening for glaucoma
A specific history relating to computer work. Be prepared to describe the type of computer work you do, the number of hours, the time of day you usually work on the computer, the size, type and color of your screen and screen characters, positions and work distances in your workstation, the lighting in the room, and the type severity and frequency of any symptoms you're having.
A measurement of your visual acuity at distance and near
Do an evaluation of your internal and external eye health
A measurement of possible prescriptions for distance and near working distances
An assessment of eye focusing ability
An evaluation of eye coordination and eye movement skills
If the results of your examination indicate your eye doctor may do additional tests based on your specific needs.