Download - Perfecting Posture and Lessening Eye Strain
![Page 1: Perfecting Posture and Lessening Eye Strain](https://reader030.vdocuments.net/reader030/viewer/2022032616/55a826b21a28abf86f8b4872/html5/thumbnails/1.jpg)
Perfecting posture & lessening eye strain
![Page 2: Perfecting Posture and Lessening Eye Strain](https://reader030.vdocuments.net/reader030/viewer/2022032616/55a826b21a28abf86f8b4872/html5/thumbnails/2.jpg)
Perfecting posture & lessening eye strain
(Or at least making them not as terrible)
![Page 3: Perfecting Posture and Lessening Eye Strain](https://reader030.vdocuments.net/reader030/viewer/2022032616/55a826b21a28abf86f8b4872/html5/thumbnails/3.jpg)
Perfecting posture & lessening eye strain
(Or at least making them not as terrible)
For home & work use
![Page 4: Perfecting Posture and Lessening Eye Strain](https://reader030.vdocuments.net/reader030/viewer/2022032616/55a826b21a28abf86f8b4872/html5/thumbnails/4.jpg)
Perfecting posture & lessening eye strain
(Or at least making them not as terrible)
For home & work use
Cool!
![Page 5: Perfecting Posture and Lessening Eye Strain](https://reader030.vdocuments.net/reader030/viewer/2022032616/55a826b21a28abf86f8b4872/html5/thumbnails/5.jpg)
Perfecting posture & lessening eye strain
(Or at least making them not as terrible)
For home & work use
Cool!
![Page 6: Perfecting Posture and Lessening Eye Strain](https://reader030.vdocuments.net/reader030/viewer/2022032616/55a826b21a28abf86f8b4872/html5/thumbnails/6.jpg)
We all know we should have good posture…
![Page 7: Perfecting Posture and Lessening Eye Strain](https://reader030.vdocuments.net/reader030/viewer/2022032616/55a826b21a28abf86f8b4872/html5/thumbnails/7.jpg)
We all know we should have good posture…
But what’s the worst that can happen?
![Page 8: Perfecting Posture and Lessening Eye Strain](https://reader030.vdocuments.net/reader030/viewer/2022032616/55a826b21a28abf86f8b4872/html5/thumbnails/8.jpg)
We all know we should have good posture…
But what’s the worst that can happen?
Back & neck pain
![Page 9: Perfecting Posture and Lessening Eye Strain](https://reader030.vdocuments.net/reader030/viewer/2022032616/55a826b21a28abf86f8b4872/html5/thumbnails/9.jpg)
We all know we should have good posture…
But what’s the worst that can happen?
Back & neck pain
Restricted circulation
![Page 10: Perfecting Posture and Lessening Eye Strain](https://reader030.vdocuments.net/reader030/viewer/2022032616/55a826b21a28abf86f8b4872/html5/thumbnails/10.jpg)
We all know we should have good posture…
But what’s the worst that can happen?
Back & neck pain
Restricted circulation
Added stress
![Page 11: Perfecting Posture and Lessening Eye Strain](https://reader030.vdocuments.net/reader030/viewer/2022032616/55a826b21a28abf86f8b4872/html5/thumbnails/11.jpg)
We all know we should have good posture…
But what’s the worst that can happen?
Back & neck pain
Restricted circulation
Added stress
Worsened depression
![Page 12: Perfecting Posture and Lessening Eye Strain](https://reader030.vdocuments.net/reader030/viewer/2022032616/55a826b21a28abf86f8b4872/html5/thumbnails/12.jpg)
We all know we should have good posture…
But what’s the worst that can happen?
Back & neck pain
Restricted circulation
Added stress
Worsened depression
Limited mobility
![Page 13: Perfecting Posture and Lessening Eye Strain](https://reader030.vdocuments.net/reader030/viewer/2022032616/55a826b21a28abf86f8b4872/html5/thumbnails/13.jpg)
We all know we should have good posture…
But what’s the worst that can happen?
Back & neck pain
Restricted circulation
Added stress
Worsened depression
Limited mobility
Constricted airflow
![Page 14: Perfecting Posture and Lessening Eye Strain](https://reader030.vdocuments.net/reader030/viewer/2022032616/55a826b21a28abf86f8b4872/html5/thumbnails/14.jpg)
We all know we should have good posture…
But what’s the worst that can happen?
Back & neck pain
Restricted circulation
Added stress
Worsened depression
Limited mobility
Constricted airflow
Etc.
![Page 15: Perfecting Posture and Lessening Eye Strain](https://reader030.vdocuments.net/reader030/viewer/2022032616/55a826b21a28abf86f8b4872/html5/thumbnails/15.jpg)
We all know we should have good posture…
But what’s the worst that can happen?
Back & neck pain
Restricted circulation
Added stress
Worsened depression
Limited mobility
Constricted airflow
Etc.
It’s harder to focus on the task athand (work or leisure) and be productive if we’re uncomfortableor in pain.
![Page 16: Perfecting Posture and Lessening Eye Strain](https://reader030.vdocuments.net/reader030/viewer/2022032616/55a826b21a28abf86f8b4872/html5/thumbnails/16.jpg)
Be Healthy
![Page 17: Perfecting Posture and Lessening Eye Strain](https://reader030.vdocuments.net/reader030/viewer/2022032616/55a826b21a28abf86f8b4872/html5/thumbnails/17.jpg)
Be Healthy
Being fit & exercising regularly strengthens our muscles, which helps support our skeletons, but our bones are what hold us up.
![Page 18: Perfecting Posture and Lessening Eye Strain](https://reader030.vdocuments.net/reader030/viewer/2022032616/55a826b21a28abf86f8b4872/html5/thumbnails/18.jpg)
Be Healthy
Being fit & exercising regularly strengthens our muscles, which helps support our skeletons, but our bones are what hold us up.
So workout regularly, eat healthy most of the time & all that jazz.
![Page 19: Perfecting Posture and Lessening Eye Strain](https://reader030.vdocuments.net/reader030/viewer/2022032616/55a826b21a28abf86f8b4872/html5/thumbnails/19.jpg)
Be Healthy
Being fit & exercising regularly strengthens our muscles, which helps support our skeletons, but our bones are what hold us up.
So workout regularly, eat healthy most of the time & all that jazz.
It’s very important!
![Page 20: Perfecting Posture and Lessening Eye Strain](https://reader030.vdocuments.net/reader030/viewer/2022032616/55a826b21a28abf86f8b4872/html5/thumbnails/20.jpg)
Be Healthy
Being fit & exercising regularly strengthens our muscles, which helps support our skeletons, but our bones are what hold us up.
So workout regularly, eat healthy most of the time & all that jazz.
It’s very important!
But this presentation isn’t about all that; though, it is key to helping us maintain good posture.
![Page 21: Perfecting Posture and Lessening Eye Strain](https://reader030.vdocuments.net/reader030/viewer/2022032616/55a826b21a28abf86f8b4872/html5/thumbnails/21.jpg)
Be Healthy
Being fit & exercising regularly strengthens our muscles, which helps support our skeletons, but our bones are what hold us up.
So workout regularly, eat healthy most of the time & all that jazz.
It’s very important!
But this presentation isn’t about all that; though, it is key to helping us maintain good posture.
Moving on.
![Page 22: Perfecting Posture and Lessening Eye Strain](https://reader030.vdocuments.net/reader030/viewer/2022032616/55a826b21a28abf86f8b4872/html5/thumbnails/22.jpg)
Perfect Posture
![Page 23: Perfecting Posture and Lessening Eye Strain](https://reader030.vdocuments.net/reader030/viewer/2022032616/55a826b21a28abf86f8b4872/html5/thumbnails/23.jpg)
Perfect Posture
A “straight” back isn’t actually straight
![Page 24: Perfecting Posture and Lessening Eye Strain](https://reader030.vdocuments.net/reader030/viewer/2022032616/55a826b21a28abf86f8b4872/html5/thumbnails/24.jpg)
Perfect Posture
A “straight” back isn’t actually straight
‘S’ shape/curve of the spine
![Page 25: Perfecting Posture and Lessening Eye Strain](https://reader030.vdocuments.net/reader030/viewer/2022032616/55a826b21a28abf86f8b4872/html5/thumbnails/25.jpg)
Perfect Posture
A “straight” back isn’t actually straight
‘S’ shape/curve of the spine
Shoulders relaxed/lowered, level & pulled back
![Page 26: Perfecting Posture and Lessening Eye Strain](https://reader030.vdocuments.net/reader030/viewer/2022032616/55a826b21a28abf86f8b4872/html5/thumbnails/26.jpg)
Perfect Posture
A “straight” back isn’t actually straight
‘S’ shape/curve of the spine
Shoulders relaxed/lowered, level & pulled back
Don’t slump them forward
![Page 27: Perfecting Posture and Lessening Eye Strain](https://reader030.vdocuments.net/reader030/viewer/2022032616/55a826b21a28abf86f8b4872/html5/thumbnails/27.jpg)
Perfect Posture
A “straight” back isn’t actually straight
‘S’ shape/curve of the spine
Shoulders relaxed/lowered, level & pulled back
Don’t slump them forward
Head up & straight
![Page 28: Perfecting Posture and Lessening Eye Strain](https://reader030.vdocuments.net/reader030/viewer/2022032616/55a826b21a28abf86f8b4872/html5/thumbnails/28.jpg)
Perfect Posture
A “straight” back isn’t actually straight
‘S’ shape/curve of the spine
Shoulders relaxed/lowered, level & pulled back
Don’t slump them forward
Head up & straight
Chin should be parallel to the floor
![Page 29: Perfecting Posture and Lessening Eye Strain](https://reader030.vdocuments.net/reader030/viewer/2022032616/55a826b21a28abf86f8b4872/html5/thumbnails/29.jpg)
Perfect Posture
A “straight” back isn’t actually straight
‘S’ shape/curve of the spine
Shoulders relaxed/lowered, level & pulled back
Don’t slump them forward
Head up & straight
Chin should be parallel to the floor
Your shoulders, hips & ears should line up
![Page 30: Perfecting Posture and Lessening Eye Strain](https://reader030.vdocuments.net/reader030/viewer/2022032616/55a826b21a28abf86f8b4872/html5/thumbnails/30.jpg)
Perfect Posture
A “straight” back isn’t actually straight
‘S’ shape/curve of the spine
Shoulders relaxed/lowered, level & pulled back
Don’t slump them forward
Head up & straight
Chin should be parallel to the floor
Your shoulders, hips & ears should line up
Feet shoulder width apart
![Page 31: Perfecting Posture and Lessening Eye Strain](https://reader030.vdocuments.net/reader030/viewer/2022032616/55a826b21a28abf86f8b4872/html5/thumbnails/31.jpg)
Perfect Posture
A “straight” back isn’t actually straight
‘S’ shape/curve of the spine
Shoulders relaxed/lowered, level & pulled back
Don’t slump them forward
Head up & straight
Chin should be parallel to the floor
Your shoulders, hips & ears should line up
Feet shoulder width apart
Feet should be flat on the floor & not tucked underneath you, crossed, etc.
![Page 32: Perfecting Posture and Lessening Eye Strain](https://reader030.vdocuments.net/reader030/viewer/2022032616/55a826b21a28abf86f8b4872/html5/thumbnails/32.jpg)
Perfect Posture
A “straight” back isn’t actually straight
‘S’ shape/curve of the spine
Shoulders relaxed/lowered, level & pulled back
Don’t slump them forward
Head up & straight
Chin should be parallel to the floor
Your shoulders, hips & ears should line up
Feet shoulder width apart
Feet should be flat on the floor & not tucked underneath you, crossed, etc.
![Page 33: Perfecting Posture and Lessening Eye Strain](https://reader030.vdocuments.net/reader030/viewer/2022032616/55a826b21a28abf86f8b4872/html5/thumbnails/33.jpg)
Perfect Posture
![Page 34: Perfecting Posture and Lessening Eye Strain](https://reader030.vdocuments.net/reader030/viewer/2022032616/55a826b21a28abf86f8b4872/html5/thumbnails/34.jpg)
Sitting Desk Posture
![Page 35: Perfecting Posture and Lessening Eye Strain](https://reader030.vdocuments.net/reader030/viewer/2022032616/55a826b21a28abf86f8b4872/html5/thumbnails/35.jpg)
Sitting Desk Posture
![Page 36: Perfecting Posture and Lessening Eye Strain](https://reader030.vdocuments.net/reader030/viewer/2022032616/55a826b21a28abf86f8b4872/html5/thumbnails/36.jpg)
Sitting Desk Posture
Make sure you can sit comfortably with your feet flat on the ground.
![Page 37: Perfecting Posture and Lessening Eye Strain](https://reader030.vdocuments.net/reader030/viewer/2022032616/55a826b21a28abf86f8b4872/html5/thumbnails/37.jpg)
Sitting Desk Posture
Make sure you can sit comfortably with your feet flat on the ground.
Get a foot rest, if needed
![Page 38: Perfecting Posture and Lessening Eye Strain](https://reader030.vdocuments.net/reader030/viewer/2022032616/55a826b21a28abf86f8b4872/html5/thumbnails/38.jpg)
Sitting Desk Posture
Make sure you can sit comfortably with your feet flat on the ground.
Get a foot rest, if needed
Slide your chair in so you can sit back & reach the keyboard without leaning forward
![Page 39: Perfecting Posture and Lessening Eye Strain](https://reader030.vdocuments.net/reader030/viewer/2022032616/55a826b21a28abf86f8b4872/html5/thumbnails/39.jpg)
Sitting Desk Posture
Make sure you can sit comfortably with your feet flat on the ground.
Get a foot rest, if needed
Slide your chair in so you can sit back & reach the keyboard without leaning forward
Lumbar support
![Page 40: Perfecting Posture and Lessening Eye Strain](https://reader030.vdocuments.net/reader030/viewer/2022032616/55a826b21a28abf86f8b4872/html5/thumbnails/40.jpg)
Sitting Desk Posture
Make sure you can sit comfortably with your feet flat on the ground.
Get a foot rest, if needed
Slide your chair in so you can sit back & reach the keyboard without leaning forward
Lumbar support
You can buy supports online, at pharmacies & at office supply stores
![Page 41: Perfecting Posture and Lessening Eye Strain](https://reader030.vdocuments.net/reader030/viewer/2022032616/55a826b21a28abf86f8b4872/html5/thumbnails/41.jpg)
Sitting Desk Posture
Make sure you can sit comfortably with your feet flat on the ground.
Get a foot rest, if needed
Slide your chair in so you can sit back & reach the keyboard without leaning forward
Lumbar support
You can buy supports online, at pharmacies & at office supply stores
Rolled up towels also work
![Page 42: Perfecting Posture and Lessening Eye Strain](https://reader030.vdocuments.net/reader030/viewer/2022032616/55a826b21a28abf86f8b4872/html5/thumbnails/42.jpg)
Standing Desk
![Page 43: Perfecting Posture and Lessening Eye Strain](https://reader030.vdocuments.net/reader030/viewer/2022032616/55a826b21a28abf86f8b4872/html5/thumbnails/43.jpg)
Standing Desk
![Page 44: Perfecting Posture and Lessening Eye Strain](https://reader030.vdocuments.net/reader030/viewer/2022032616/55a826b21a28abf86f8b4872/html5/thumbnails/44.jpg)
Standing Desk Similar to desk sitting (comfortable height and keyboard position)
![Page 45: Perfecting Posture and Lessening Eye Strain](https://reader030.vdocuments.net/reader030/viewer/2022032616/55a826b21a28abf86f8b4872/html5/thumbnails/45.jpg)
Standing Desk Similar to desk sitting (comfortable height and keyboard position)
Feet should be shoulder width apart
![Page 46: Perfecting Posture and Lessening Eye Strain](https://reader030.vdocuments.net/reader030/viewer/2022032616/55a826b21a28abf86f8b4872/html5/thumbnails/46.jpg)
Standing Desk Similar to desk sitting (comfortable height and keyboard position)
Feet should be shoulder width apart
Try an anti-fatigue mat
![Page 47: Perfecting Posture and Lessening Eye Strain](https://reader030.vdocuments.net/reader030/viewer/2022032616/55a826b21a28abf86f8b4872/html5/thumbnails/47.jpg)
Standing Desk Similar to desk sitting (comfortable height and keyboard position)
Feet should be shoulder width apart
Try an anti-fatigue mat
Don’t stand with your weight on one foot
![Page 48: Perfecting Posture and Lessening Eye Strain](https://reader030.vdocuments.net/reader030/viewer/2022032616/55a826b21a28abf86f8b4872/html5/thumbnails/48.jpg)
Standing Desk Similar to desk sitting (comfortable height and keyboard position)
Feet should be shoulder width apart
Try an anti-fatigue mat
Don’t stand with your weight on one foot
Wear supportive shoes
![Page 49: Perfecting Posture and Lessening Eye Strain](https://reader030.vdocuments.net/reader030/viewer/2022032616/55a826b21a28abf86f8b4872/html5/thumbnails/49.jpg)
Standing Desk Similar to desk sitting (comfortable height and keyboard position)
Feet should be shoulder width apart
Try an anti-fatigue mat
Don’t stand with your weight on one foot
Wear supportive shoes
Stand up straight
![Page 50: Perfecting Posture and Lessening Eye Strain](https://reader030.vdocuments.net/reader030/viewer/2022032616/55a826b21a28abf86f8b4872/html5/thumbnails/50.jpg)
Standing Desk Similar to desk sitting (comfortable height and keyboard position)
Feet should be shoulder width apart
Try an anti-fatigue mat
Don’t stand with your weight on one foot
Wear supportive shoes
Stand up straight
Don’t lean on elbows
![Page 51: Perfecting Posture and Lessening Eye Strain](https://reader030.vdocuments.net/reader030/viewer/2022032616/55a826b21a28abf86f8b4872/html5/thumbnails/51.jpg)
Keyboard, Mouse, etc.
![Page 52: Perfecting Posture and Lessening Eye Strain](https://reader030.vdocuments.net/reader030/viewer/2022032616/55a826b21a28abf86f8b4872/html5/thumbnails/52.jpg)
Keyboard, Mouse, etc. Slide your keyboard slightly off center & forward so wrists
aren’t falling off desk
![Page 53: Perfecting Posture and Lessening Eye Strain](https://reader030.vdocuments.net/reader030/viewer/2022032616/55a826b21a28abf86f8b4872/html5/thumbnails/53.jpg)
Keyboard, Mouse, etc. Slide your keyboard slightly off center & forward so wrists
aren’t falling off desk
Keyboard stands can strain wrists at a harsher angle
![Page 54: Perfecting Posture and Lessening Eye Strain](https://reader030.vdocuments.net/reader030/viewer/2022032616/55a826b21a28abf86f8b4872/html5/thumbnails/54.jpg)
Keyboard, Mouse, etc. Slide your keyboard slightly off center & forward so wrists
aren’t falling off desk
Keyboard stands can strain wrists at a harsher angle
Elbows should be close to the body
![Page 55: Perfecting Posture and Lessening Eye Strain](https://reader030.vdocuments.net/reader030/viewer/2022032616/55a826b21a28abf86f8b4872/html5/thumbnails/55.jpg)
Keyboard, Mouse, etc. Slide your keyboard slightly off center & forward so wrists
aren’t falling off desk
Keyboard stands can strain wrists at a harsher angle
Elbows should be close to the body
Forearms should be parallel
![Page 56: Perfecting Posture and Lessening Eye Strain](https://reader030.vdocuments.net/reader030/viewer/2022032616/55a826b21a28abf86f8b4872/html5/thumbnails/56.jpg)
Keyboard, Mouse, etc. Slide your keyboard slightly off center & forward so wrists
aren’t falling off desk
Keyboard stands can strain wrists at a harsher angle
Elbows should be close to the body
Forearms should be parallel
Wrist rest
![Page 57: Perfecting Posture and Lessening Eye Strain](https://reader030.vdocuments.net/reader030/viewer/2022032616/55a826b21a28abf86f8b4872/html5/thumbnails/57.jpg)
Keyboard, Mouse, etc. Slide your keyboard slightly off center & forward so wrists
aren’t falling off desk
Keyboard stands can strain wrists at a harsher angle
Elbows should be close to the body
Forearms should be parallel
Wrist rest
While typing, hold up your hands & wrists off the keyboard; keep wrists straight
![Page 58: Perfecting Posture and Lessening Eye Strain](https://reader030.vdocuments.net/reader030/viewer/2022032616/55a826b21a28abf86f8b4872/html5/thumbnails/58.jpg)
Keyboard, Mouse, etc. Slide your keyboard slightly off center & forward so wrists
aren’t falling off desk
Keyboard stands can strain wrists at a harsher angle
Elbows should be close to the body
Forearms should be parallel
Wrist rest
While typing, hold up your hands & wrists off the keyboard; keep wrists straight
During breaks, rest the palms of your hands — not your wrists — on the rest
![Page 59: Perfecting Posture and Lessening Eye Strain](https://reader030.vdocuments.net/reader030/viewer/2022032616/55a826b21a28abf86f8b4872/html5/thumbnails/59.jpg)
Keyboard, Mouse, etc. Slide your keyboard slightly off center & forward so wrists
aren’t falling off desk
Keyboard stands can strain wrists at a harsher angle
Elbows should be close to the body
Forearms should be parallel
Wrist rest
While typing, hold up your hands & wrists off the keyboard; keep wrists straight
During breaks, rest the palms of your hands — not your wrists — on the rest
Place frequently used items close to avoid straining
![Page 60: Perfecting Posture and Lessening Eye Strain](https://reader030.vdocuments.net/reader030/viewer/2022032616/55a826b21a28abf86f8b4872/html5/thumbnails/60.jpg)
Equipment
![Page 61: Perfecting Posture and Lessening Eye Strain](https://reader030.vdocuments.net/reader030/viewer/2022032616/55a826b21a28abf86f8b4872/html5/thumbnails/61.jpg)
Equipment
There are all kinds of keyboards, wrist rests, computer mice (is that how you say that? How weird.), chairs, monitors, etc. that help keep you in the right positions.
![Page 62: Perfecting Posture and Lessening Eye Strain](https://reader030.vdocuments.net/reader030/viewer/2022032616/55a826b21a28abf86f8b4872/html5/thumbnails/62.jpg)
Equipment
There are all kinds of keyboards, wrist rests, computer mice (is that how you say that? How weird.), chairs, monitors, etc. that help keep you in the right positions.
Each person is different in what they need, so if you think individualized equipment would help you, look into it.
![Page 63: Perfecting Posture and Lessening Eye Strain](https://reader030.vdocuments.net/reader030/viewer/2022032616/55a826b21a28abf86f8b4872/html5/thumbnails/63.jpg)
Equipment
There are all kinds of keyboards, wrist rests, computer mice (is that how you say that? How weird.), chairs, monitors, etc. that help keep you in the right positions.
Each person is different in what they need, so if you think individualized equipment would help you, look into it.
Doctors, physical therapists & chiropractors can give professional advice
![Page 64: Perfecting Posture and Lessening Eye Strain](https://reader030.vdocuments.net/reader030/viewer/2022032616/55a826b21a28abf86f8b4872/html5/thumbnails/64.jpg)
Equipment
There are all kinds of keyboards, wrist rests, computer mice (is that how you say that? How weird.), chairs, monitors, etc. that help keep you in the right positions.
Each person is different in what they need, so if you think individualized equipment would help you, look into it.
Doctors, physical therapists & chiropractors can give professional advice
Research it on the Internet! (Bet y’all didn’t know you could do that.)
![Page 65: Perfecting Posture and Lessening Eye Strain](https://reader030.vdocuments.net/reader030/viewer/2022032616/55a826b21a28abf86f8b4872/html5/thumbnails/65.jpg)
Driving Posture
![Page 66: Perfecting Posture and Lessening Eye Strain](https://reader030.vdocuments.net/reader030/viewer/2022032616/55a826b21a28abf86f8b4872/html5/thumbnails/66.jpg)
Driving Posture
Driving to/from work or running errands is a good time to practice good posture because those are short trips.
![Page 67: Perfecting Posture and Lessening Eye Strain](https://reader030.vdocuments.net/reader030/viewer/2022032616/55a826b21a28abf86f8b4872/html5/thumbnails/67.jpg)
Driving Posture
Driving to/from work or running errands is a good time to practice good posture because those are short trips.
Set mirrors when sitting properly & then don’t adjust them. Adjust yourself to them while driving to keep yourself in check.
![Page 68: Perfecting Posture and Lessening Eye Strain](https://reader030.vdocuments.net/reader030/viewer/2022032616/55a826b21a28abf86f8b4872/html5/thumbnails/68.jpg)
Phones & Tablets
![Page 69: Perfecting Posture and Lessening Eye Strain](https://reader030.vdocuments.net/reader030/viewer/2022032616/55a826b21a28abf86f8b4872/html5/thumbnails/69.jpg)
Phones & Tablets
How do you look at your phone?
![Page 70: Perfecting Posture and Lessening Eye Strain](https://reader030.vdocuments.net/reader030/viewer/2022032616/55a826b21a28abf86f8b4872/html5/thumbnails/70.jpg)
Phones & Tablets
How do you look at your phone?
We often hold it down & pull our heads forward, rounding out our shoulders
![Page 71: Perfecting Posture and Lessening Eye Strain](https://reader030.vdocuments.net/reader030/viewer/2022032616/55a826b21a28abf86f8b4872/html5/thumbnails/71.jpg)
Phones & Tablets
How do you look at your phone?
We often hold it down & pull our heads forward, rounding out our shoulders
Make a conscious effort to hold the phone up higher
![Page 72: Perfecting Posture and Lessening Eye Strain](https://reader030.vdocuments.net/reader030/viewer/2022032616/55a826b21a28abf86f8b4872/html5/thumbnails/72.jpg)
Books & Laptops
![Page 73: Perfecting Posture and Lessening Eye Strain](https://reader030.vdocuments.net/reader030/viewer/2022032616/55a826b21a28abf86f8b4872/html5/thumbnails/73.jpg)
Books & Laptops
Most people read with books/magazines in their laps, but this promotes rounded shoulders & a forward head
![Page 74: Perfecting Posture and Lessening Eye Strain](https://reader030.vdocuments.net/reader030/viewer/2022032616/55a826b21a28abf86f8b4872/html5/thumbnails/74.jpg)
Books & Laptops
Most people read with books/magazines in their laps, but this promotes rounded shoulders & a forward head
Laptops aren’t actually meant to be in your lap either
![Page 75: Perfecting Posture and Lessening Eye Strain](https://reader030.vdocuments.net/reader030/viewer/2022032616/55a826b21a28abf86f8b4872/html5/thumbnails/75.jpg)
Books & Laptops
Most people read with books/magazines in their laps, but this promotes rounded shoulders & a forward head
Laptops aren’t actually meant to be in your lap either
Use laptops on desks
![Page 76: Perfecting Posture and Lessening Eye Strain](https://reader030.vdocuments.net/reader030/viewer/2022032616/55a826b21a28abf86f8b4872/html5/thumbnails/76.jpg)
Books & Laptops
Most people read with books/magazines in their laps, but this promotes rounded shoulders & a forward head
Laptops aren’t actually meant to be in your lap either
Use laptops on desks
Hold books up or read from a tilted desk/table or propped up on pillows
![Page 77: Perfecting Posture and Lessening Eye Strain](https://reader030.vdocuments.net/reader030/viewer/2022032616/55a826b21a28abf86f8b4872/html5/thumbnails/77.jpg)
Books & Laptops
Most people read with books/magazines in their laps, but this promotes rounded shoulders & a forward head
Laptops aren’t actually meant to be in your lap either
Use laptops on desks
Hold books up or read from a tilted desk/table or propped up on pillows
We often read/ use our computers in bed
![Page 78: Perfecting Posture and Lessening Eye Strain](https://reader030.vdocuments.net/reader030/viewer/2022032616/55a826b21a28abf86f8b4872/html5/thumbnails/78.jpg)
Books & Laptops
Most people read with books/magazines in their laps, but this promotes rounded shoulders & a forward head
Laptops aren’t actually meant to be in your lap either
Use laptops on desks
Hold books up or read from a tilted desk/table or propped up on pillows
We often read/ use our computers in bed
Which leads to us to sleeping positions
![Page 79: Perfecting Posture and Lessening Eye Strain](https://reader030.vdocuments.net/reader030/viewer/2022032616/55a826b21a28abf86f8b4872/html5/thumbnails/79.jpg)
Back Sleeping
![Page 80: Perfecting Posture and Lessening Eye Strain](https://reader030.vdocuments.net/reader030/viewer/2022032616/55a826b21a28abf86f8b4872/html5/thumbnails/80.jpg)
Back Sleeping
Use a pillow/towel under your knees to help keep natural ‘S’ curve of your spine
![Page 81: Perfecting Posture and Lessening Eye Strain](https://reader030.vdocuments.net/reader030/viewer/2022032616/55a826b21a28abf86f8b4872/html5/thumbnails/81.jpg)
Back Sleeping
Use a pillow/towel under your knees to help keep natural ‘S’ curve of your spine
Place a pillow under your neck & head for slight lift
![Page 82: Perfecting Posture and Lessening Eye Strain](https://reader030.vdocuments.net/reader030/viewer/2022032616/55a826b21a28abf86f8b4872/html5/thumbnails/82.jpg)
Back Sleeping
Use a pillow/towel under your knees to help keep natural ‘S’ curve of your spine
Place a pillow under your neck & head for slight lift
Use a firm mattress
![Page 83: Perfecting Posture and Lessening Eye Strain](https://reader030.vdocuments.net/reader030/viewer/2022032616/55a826b21a28abf86f8b4872/html5/thumbnails/83.jpg)
Side Sleeping
![Page 84: Perfecting Posture and Lessening Eye Strain](https://reader030.vdocuments.net/reader030/viewer/2022032616/55a826b21a28abf86f8b4872/html5/thumbnails/84.jpg)
Side Sleeping
Use a conforming mattress
![Page 85: Perfecting Posture and Lessening Eye Strain](https://reader030.vdocuments.net/reader030/viewer/2022032616/55a826b21a28abf86f8b4872/html5/thumbnails/85.jpg)
Side Sleeping
Use a conforming mattress
Alternate sides
![Page 86: Perfecting Posture and Lessening Eye Strain](https://reader030.vdocuments.net/reader030/viewer/2022032616/55a826b21a28abf86f8b4872/html5/thumbnails/86.jpg)
Side Sleeping
Use a conforming mattress
Alternate sides
Pull legs slightly towards chest, but don’t hunch your spine
![Page 87: Perfecting Posture and Lessening Eye Strain](https://reader030.vdocuments.net/reader030/viewer/2022032616/55a826b21a28abf86f8b4872/html5/thumbnails/87.jpg)
Side Sleeping
Use a conforming mattress
Alternate sides
Pull legs slightly towards chest, but don’t hunch your spine
Place a pillow between knees to keep upper leg from pulling your spine out of alignment & to decrease stress on your lower back/hips
![Page 88: Perfecting Posture and Lessening Eye Strain](https://reader030.vdocuments.net/reader030/viewer/2022032616/55a826b21a28abf86f8b4872/html5/thumbnails/88.jpg)
Side Sleeping
Use a conforming mattress
Alternate sides
Pull legs slightly towards chest, but don’t hunch your spine
Place a pillow between knees to keep upper leg from pulling your spine out of alignment & to decrease stress on your lower back/hips
A small pillow under your waist also helps keep spine alignment
![Page 89: Perfecting Posture and Lessening Eye Strain](https://reader030.vdocuments.net/reader030/viewer/2022032616/55a826b21a28abf86f8b4872/html5/thumbnails/89.jpg)
Side Sleeping
Use a conforming mattress
Alternate sides
Pull legs slightly towards chest, but don’t hunch your spine
Place a pillow between knees to keep upper leg from pulling your spine out of alignment & to decrease stress on your lower back/hips
A small pillow under your waist also helps keep spine alignment
Use a supportive pillow for your neck & head to keep them parallel
![Page 90: Perfecting Posture and Lessening Eye Strain](https://reader030.vdocuments.net/reader030/viewer/2022032616/55a826b21a28abf86f8b4872/html5/thumbnails/90.jpg)
Side Sleeping
Use a conforming mattress
Alternate sides
Pull legs slightly towards chest, but don’t hunch your spine
Place a pillow between knees to keep upper leg from pulling your spine out of alignment & to decrease stress on your lower back/hips
A small pillow under your waist also helps keep spine alignment
Use a supportive pillow for your neck & head to keep them parallel
Not too flat or too full
![Page 91: Perfecting Posture and Lessening Eye Strain](https://reader030.vdocuments.net/reader030/viewer/2022032616/55a826b21a28abf86f8b4872/html5/thumbnails/91.jpg)
Side Sleeping
Use a conforming mattress
Alternate sides
Pull legs slightly towards chest, but don’t hunch your spine
Place a pillow between knees to keep upper leg from pulling your spine out of alignment & to decrease stress on your lower back/hips
A small pillow under your waist also helps keep spine alignment
Use a supportive pillow for your neck & head to keep them parallel
Not too flat or too full
Hug a pillow or rest upper arm on side & lower arm around head
![Page 92: Perfecting Posture and Lessening Eye Strain](https://reader030.vdocuments.net/reader030/viewer/2022032616/55a826b21a28abf86f8b4872/html5/thumbnails/92.jpg)
Side Sleeping
Use a conforming mattress
Alternate sides
Pull legs slightly towards chest, but don’t hunch your spine
Place a pillow between knees to keep upper leg from pulling your spine out of alignment & to decrease stress on your lower back/hips
A small pillow under your waist also helps keep spine alignment
Use a supportive pillow for your neck & head to keep them parallel
Not too flat or too full
Hug a pillow or rest upper arm on side & lower arm around head
Both keep shoulders supported & from slumping in
![Page 93: Perfecting Posture and Lessening Eye Strain](https://reader030.vdocuments.net/reader030/viewer/2022032616/55a826b21a28abf86f8b4872/html5/thumbnails/93.jpg)
Stomach Sleeping
![Page 94: Perfecting Posture and Lessening Eye Strain](https://reader030.vdocuments.net/reader030/viewer/2022032616/55a826b21a28abf86f8b4872/html5/thumbnails/94.jpg)
Stomach Sleeping
Can be hard on your spine
![Page 95: Perfecting Posture and Lessening Eye Strain](https://reader030.vdocuments.net/reader030/viewer/2022032616/55a826b21a28abf86f8b4872/html5/thumbnails/95.jpg)
Stomach Sleeping
Can be hard on your spine
Try not to tuck your arms underneath your body
![Page 96: Perfecting Posture and Lessening Eye Strain](https://reader030.vdocuments.net/reader030/viewer/2022032616/55a826b21a28abf86f8b4872/html5/thumbnails/96.jpg)
Stomach Sleeping
Can be hard on your spine
Try not to tuck your arms underneath your body
Put a pillow under your lower abdomen & pelvis
![Page 97: Perfecting Posture and Lessening Eye Strain](https://reader030.vdocuments.net/reader030/viewer/2022032616/55a826b21a28abf86f8b4872/html5/thumbnails/97.jpg)
Stomach Sleeping
Can be hard on your spine
Try not to tuck your arms underneath your body
Put a pillow under your lower abdomen & pelvis
You should also do this if you’re lying on your stomach reading/watching TV/using a laptop or tablet
![Page 98: Perfecting Posture and Lessening Eye Strain](https://reader030.vdocuments.net/reader030/viewer/2022032616/55a826b21a28abf86f8b4872/html5/thumbnails/98.jpg)
Stomach Sleeping
Can be hard on your spine
Try not to tuck your arms underneath your body
Put a pillow under your lower abdomen & pelvis
You should also do this if you’re lying on your stomach reading/watching TV/using a laptop or tablet
Try sleeping without a pillow if yours is straining your neck
![Page 99: Perfecting Posture and Lessening Eye Strain](https://reader030.vdocuments.net/reader030/viewer/2022032616/55a826b21a28abf86f8b4872/html5/thumbnails/99.jpg)
Back Stretches
![Page 100: Perfecting Posture and Lessening Eye Strain](https://reader030.vdocuments.net/reader030/viewer/2022032616/55a826b21a28abf86f8b4872/html5/thumbnails/100.jpg)
Back Stretches “Double Chin” exercise
https://www.youtube.com/watch?v=4uzd_nFzj0Y
Shoulder Rolls
http://www.thankyourbody.com/simple-stretches-for-better-posture/
http://www.theguardian.com/lifeandstyle/2014/feb/07/five-best-posture-exercises
![Page 101: Perfecting Posture and Lessening Eye Strain](https://reader030.vdocuments.net/reader030/viewer/2022032616/55a826b21a28abf86f8b4872/html5/thumbnails/101.jpg)
Wrist/Hand Stretches
![Page 102: Perfecting Posture and Lessening Eye Strain](https://reader030.vdocuments.net/reader030/viewer/2022032616/55a826b21a28abf86f8b4872/html5/thumbnails/102.jpg)
Wrist/Hand Stretches
Prayer Stretch
![Page 103: Perfecting Posture and Lessening Eye Strain](https://reader030.vdocuments.net/reader030/viewer/2022032616/55a826b21a28abf86f8b4872/html5/thumbnails/103.jpg)
Wrist/Hand Stretches
Prayer Stretch
Gently press your palms together, thumbs away from you
![Page 104: Perfecting Posture and Lessening Eye Strain](https://reader030.vdocuments.net/reader030/viewer/2022032616/55a826b21a28abf86f8b4872/html5/thumbnails/104.jpg)
Wrist/Hand Stretches
Prayer Stretch
Gently press your palms together, thumbs away from you
Start at face & lower to belly button
![Page 105: Perfecting Posture and Lessening Eye Strain](https://reader030.vdocuments.net/reader030/viewer/2022032616/55a826b21a28abf86f8b4872/html5/thumbnails/105.jpg)
Wrist/Hand Stretches
Prayer Stretch
Gently press your palms together, thumbs away from you
Start at face & lower to belly button
For inverted prayer stretch, place the back of your hands together
![Page 106: Perfecting Posture and Lessening Eye Strain](https://reader030.vdocuments.net/reader030/viewer/2022032616/55a826b21a28abf86f8b4872/html5/thumbnails/106.jpg)
Wrist/Hand Stretches
Prayer Stretch
Gently press your palms together, thumbs away from you
Start at face & lower to belly button
For inverted prayer stretch, place the back of your hands together
Wrist Stretch (https://www.youtube.com/watch?v=HuDO8yhUl2o)
![Page 107: Perfecting Posture and Lessening Eye Strain](https://reader030.vdocuments.net/reader030/viewer/2022032616/55a826b21a28abf86f8b4872/html5/thumbnails/107.jpg)
Wrist/Hand Stretches
Prayer Stretch
Gently press your palms together, thumbs away from you
Start at face & lower to belly button
For inverted prayer stretch, place the back of your hands together
Wrist Stretch (https://www.youtube.com/watch?v=HuDO8yhUl2o)
Wrist releases
![Page 108: Perfecting Posture and Lessening Eye Strain](https://reader030.vdocuments.net/reader030/viewer/2022032616/55a826b21a28abf86f8b4872/html5/thumbnails/108.jpg)
Wrist/Hand Stretches
Prayer Stretch
Gently press your palms together, thumbs away from you
Start at face & lower to belly button
For inverted prayer stretch, place the back of your hands together
Wrist Stretch (https://www.youtube.com/watch?v=HuDO8yhUl2o)
Wrist releases
Similar to above, but fingers are spread & you pull on each individually
![Page 109: Perfecting Posture and Lessening Eye Strain](https://reader030.vdocuments.net/reader030/viewer/2022032616/55a826b21a28abf86f8b4872/html5/thumbnails/109.jpg)
Wrist/Hand Stretches
Prayer Stretch
Gently press your palms together, thumbs away from you
Start at face & lower to belly button
For inverted prayer stretch, place the back of your hands together
Wrist Stretch (https://www.youtube.com/watch?v=HuDO8yhUl2o)
Wrist releases
Similar to above, but fingers are spread & you pull on each individually
Hold each for several seconds; 3x/day
![Page 110: Perfecting Posture and Lessening Eye Strain](https://reader030.vdocuments.net/reader030/viewer/2022032616/55a826b21a28abf86f8b4872/html5/thumbnails/110.jpg)
Wrist/Hand Stretches
Prayer Stretch
Gently press your palms together, thumbs away from you
Start at face & lower to belly button
For inverted prayer stretch, place the back of your hands together
Wrist Stretch (https://www.youtube.com/watch?v=HuDO8yhUl2o)
Wrist releases
Similar to above, but fingers are spread & you pull on each individually
Hold each for several seconds; 3x/day
All of these require a straight back & relaxed shoulders, so they help with back posture as well
![Page 111: Perfecting Posture and Lessening Eye Strain](https://reader030.vdocuments.net/reader030/viewer/2022032616/55a826b21a28abf86f8b4872/html5/thumbnails/111.jpg)
Eye Strain
![Page 112: Perfecting Posture and Lessening Eye Strain](https://reader030.vdocuments.net/reader030/viewer/2022032616/55a826b21a28abf86f8b4872/html5/thumbnails/112.jpg)
Eye Strain
Caused by excessively bright light from outdoor sunlight or from harsh interior lighting & prolonged screen use
![Page 113: Perfecting Posture and Lessening Eye Strain](https://reader030.vdocuments.net/reader030/viewer/2022032616/55a826b21a28abf86f8b4872/html5/thumbnails/113.jpg)
Eye Strain
Caused by excessively bright light from outdoor sunlight or from harsh interior lighting & prolonged screen use
We look at computer monitors, tablets, phones & TVs ALL day
![Page 114: Perfecting Posture and Lessening Eye Strain](https://reader030.vdocuments.net/reader030/viewer/2022032616/55a826b21a28abf86f8b4872/html5/thumbnails/114.jpg)
Eye Strain
Caused by excessively bright light from outdoor sunlight or from harsh interior lighting & prolonged screen use
We look at computer monitors, tablets, phones & TVs ALL day
How can we keep our eyes healthy?
![Page 115: Perfecting Posture and Lessening Eye Strain](https://reader030.vdocuments.net/reader030/viewer/2022032616/55a826b21a28abf86f8b4872/html5/thumbnails/115.jpg)
Eye Strain
Caused by excessively bright light from outdoor sunlight or from harsh interior lighting & prolonged screen use
We look at computer monitors, tablets, phones & TVs ALL day
How can we keep our eyes healthy?
See next slide!
![Page 116: Perfecting Posture and Lessening Eye Strain](https://reader030.vdocuments.net/reader030/viewer/2022032616/55a826b21a28abf86f8b4872/html5/thumbnails/116.jpg)
Eye Strain
Caused by excessively bright light from outdoor sunlight or from harsh interior lighting & prolonged screen use
We look at computer monitors, tablets, phones & TVs ALL day
How can we keep our eyes healthy?
See next slide!
Get it??
![Page 117: Perfecting Posture and Lessening Eye Strain](https://reader030.vdocuments.net/reader030/viewer/2022032616/55a826b21a28abf86f8b4872/html5/thumbnails/117.jpg)
Eye Strain
![Page 118: Perfecting Posture and Lessening Eye Strain](https://reader030.vdocuments.net/reader030/viewer/2022032616/55a826b21a28abf86f8b4872/html5/thumbnails/118.jpg)
Eye Strain
Monitor brightness should be approximately the same brightness as your surrounding work station.
![Page 119: Perfecting Posture and Lessening Eye Strain](https://reader030.vdocuments.net/reader030/viewer/2022032616/55a826b21a28abf86f8b4872/html5/thumbnails/119.jpg)
Eye Strain
Monitor brightness should be approximately the same brightness as your surrounding work station.
Approximate viewing distance is 20–40 inches.
![Page 120: Perfecting Posture and Lessening Eye Strain](https://reader030.vdocuments.net/reader030/viewer/2022032616/55a826b21a28abf86f8b4872/html5/thumbnails/120.jpg)
Eye Strain
Monitor brightness should be approximately the same brightness as your surrounding work station.
Approximate viewing distance is 20–40 inches.
Sit as far away as you can while being able to easily read the text
![Page 121: Perfecting Posture and Lessening Eye Strain](https://reader030.vdocuments.net/reader030/viewer/2022032616/55a826b21a28abf86f8b4872/html5/thumbnails/121.jpg)
Eye Strain
Monitor brightness should be approximately the same brightness as your surrounding work station.
Approximate viewing distance is 20–40 inches.
Sit as far away as you can while being able to easily read the text
Use an anti-glare screen & cover the windows
![Page 122: Perfecting Posture and Lessening Eye Strain](https://reader030.vdocuments.net/reader030/viewer/2022032616/55a826b21a28abf86f8b4872/html5/thumbnails/122.jpg)
Eye Strain
Monitor brightness should be approximately the same brightness as your surrounding work station.
Approximate viewing distance is 20–40 inches.
Sit as far away as you can while being able to easily read the text
Use an anti-glare screen & cover the windows
If you wear glasses, get lenses with anti-reflective coating
![Page 123: Perfecting Posture and Lessening Eye Strain](https://reader030.vdocuments.net/reader030/viewer/2022032616/55a826b21a28abf86f8b4872/html5/thumbnails/123.jpg)
Eye Strain
Monitor brightness should be approximately the same brightness as your surrounding work station.
Approximate viewing distance is 20–40 inches.
Sit as far away as you can while being able to easily read the text
Use an anti-glare screen & cover the windows
If you wear glasses, get lenses with anti-reflective coating
Blink more to lubricate your eyes
![Page 124: Perfecting Posture and Lessening Eye Strain](https://reader030.vdocuments.net/reader030/viewer/2022032616/55a826b21a28abf86f8b4872/html5/thumbnails/124.jpg)
Eye Strain
Monitor brightness should be approximately the same brightness as your surrounding work station.
Approximate viewing distance is 20–40 inches.
Sit as far away as you can while being able to easily read the text
Use an anti-glare screen & cover the windows
If you wear glasses, get lenses with anti-reflective coating
Blink more to lubricate your eyes
People blink less frequently (1/3 less) when working on a computer/tablet
![Page 125: Perfecting Posture and Lessening Eye Strain](https://reader030.vdocuments.net/reader030/viewer/2022032616/55a826b21a28abf86f8b4872/html5/thumbnails/125.jpg)
Eye Strain
Monitor brightness should be approximately the same brightness as your surrounding work station.
Approximate viewing distance is 20–40 inches.
Sit as far away as you can while being able to easily read the text
Use an anti-glare screen & cover the windows
If you wear glasses, get lenses with anti-reflective coating
Blink more to lubricate your eyes
People blink less frequently (1/3 less) when working on a computer/tablet
Most are “partial blinks” that don’t lubricate your eyes properly
![Page 126: Perfecting Posture and Lessening Eye Strain](https://reader030.vdocuments.net/reader030/viewer/2022032616/55a826b21a28abf86f8b4872/html5/thumbnails/126.jpg)
Eye Strain
Monitor brightness should be approximately the same brightness as your surrounding work station.
Approximate viewing distance is 20–40 inches.
Sit as far away as you can while being able to easily read the text
Use an anti-glare screen & cover the windows
If you wear glasses, get lenses with anti-reflective coating
Blink more to lubricate your eyes
People blink less frequently (1/3 less) when working on a computer/tablet
Most are “partial blinks” that don’t lubricate your eyes properly
Use eye drops
![Page 127: Perfecting Posture and Lessening Eye Strain](https://reader030.vdocuments.net/reader030/viewer/2022032616/55a826b21a28abf86f8b4872/html5/thumbnails/127.jpg)
Eye Strain
![Page 128: Perfecting Posture and Lessening Eye Strain](https://reader030.vdocuments.net/reader030/viewer/2022032616/55a826b21a28abf86f8b4872/html5/thumbnails/128.jpg)
Eye Strain
Eye Exercises:
![Page 129: Perfecting Posture and Lessening Eye Strain](https://reader030.vdocuments.net/reader030/viewer/2022032616/55a826b21a28abf86f8b4872/html5/thumbnails/129.jpg)
Eye Strain
Eye Exercises:
Every 20 minutes, blink 10 times slowly.
![Page 130: Perfecting Posture and Lessening Eye Strain](https://reader030.vdocuments.net/reader030/viewer/2022032616/55a826b21a28abf86f8b4872/html5/thumbnails/130.jpg)
Eye Strain
Eye Exercises:
Every 20 minutes, blink 10 times slowly.
Use the “20-20-20” rule
![Page 131: Perfecting Posture and Lessening Eye Strain](https://reader030.vdocuments.net/reader030/viewer/2022032616/55a826b21a28abf86f8b4872/html5/thumbnails/131.jpg)
Eye Strain
Eye Exercises:
Every 20 minutes, blink 10 times slowly.
Use the “20-20-20” rule
Every 20 minutes, look at an object at least 20 feet away for 20 seconds
![Page 132: Perfecting Posture and Lessening Eye Strain](https://reader030.vdocuments.net/reader030/viewer/2022032616/55a826b21a28abf86f8b4872/html5/thumbnails/132.jpg)
Eye Strain
Eye Exercises:
Every 20 minutes, blink 10 times slowly.
Use the “20-20-20” rule
Every 20 minutes, look at an object at least 20 feet away for 20 seconds
Look far away at an object (10–15 seconds), then look at something close (10–15 seconds). Then look back at the distant object.
![Page 133: Perfecting Posture and Lessening Eye Strain](https://reader030.vdocuments.net/reader030/viewer/2022032616/55a826b21a28abf86f8b4872/html5/thumbnails/133.jpg)
Eye Strain
Eye Exercises:
Every 20 minutes, blink 10 times slowly.
Use the “20-20-20” rule
Every 20 minutes, look at an object at least 20 feet away for 20 seconds
Look far away at an object (10–15 seconds), then look at something close (10–15 seconds). Then look back at the distant object.
These exercises help prevent accommodative spasm
![Page 134: Perfecting Posture and Lessening Eye Strain](https://reader030.vdocuments.net/reader030/viewer/2022032616/55a826b21a28abf86f8b4872/html5/thumbnails/134.jpg)
Eye Strain
Eye Exercises:
Every 20 minutes, blink 10 times slowly.
Use the “20-20-20” rule
Every 20 minutes, look at an object at least 20 feet away for 20 seconds
Look far away at an object (10–15 seconds), then look at something close (10–15 seconds). Then look back at the distant object.
These exercises help prevent accommodative spasm “A condition in which the ciliary muscle of the eye remains in a
constant state of contraction. Normal accommodation allows the eye to "accommodate" for near-vision. However in a state of perpetual contraction, the ciliary muscle cannot relax when viewing distant objects. This causes vision to blur when attempting to view objects from a distance.” (http://en.wikipedia.org/wiki/Spasm_of_accommodation)
![Page 135: Perfecting Posture and Lessening Eye Strain](https://reader030.vdocuments.net/reader030/viewer/2022032616/55a826b21a28abf86f8b4872/html5/thumbnails/135.jpg)
Fin
![Page 136: Perfecting Posture and Lessening Eye Strain](https://reader030.vdocuments.net/reader030/viewer/2022032616/55a826b21a28abf86f8b4872/html5/thumbnails/136.jpg)
Fin Just like when starting new eating habits, a new workout
routine, etc., start slowly
![Page 137: Perfecting Posture and Lessening Eye Strain](https://reader030.vdocuments.net/reader030/viewer/2022032616/55a826b21a28abf86f8b4872/html5/thumbnails/137.jpg)
Fin Just like when starting new eating habits, a new workout
routine, etc., start slowly
Easing into these habits will prevent your body from becoming overwhelmed or really sore
![Page 138: Perfecting Posture and Lessening Eye Strain](https://reader030.vdocuments.net/reader030/viewer/2022032616/55a826b21a28abf86f8b4872/html5/thumbnails/138.jpg)
Fin Just like when starting new eating habits, a new workout
routine, etc., start slowly
Easing into these habits will prevent your body from becoming overwhelmed or really sore
Set alarms to help you remember to give your eyes a break & stretch your muscles
![Page 139: Perfecting Posture and Lessening Eye Strain](https://reader030.vdocuments.net/reader030/viewer/2022032616/55a826b21a28abf86f8b4872/html5/thumbnails/139.jpg)
Fin Just like when starting new eating habits, a new workout
routine, etc., start slowly
Easing into these habits will prevent your body from becoming overwhelmed or really sore
Set alarms to help you remember to give your eyes a break & stretch your muscles
Good luck!