Eye and Neck Exercises for Computer Users

In today’s world, many of us spend a great deal of time in front of computers: whether desktop units, laptops, tablets or mobile phone screens.

This often leads to eye strain and the formation of an unsightly fat roll on the neck, which can become not only an aesthetic issue but also a cause of restricted mobility. To avoid these problems, one can perform simple exercises for one’s eyes and neck.

Eye Exercises

1. Blinking. Rapid blinking helps moisturise the eyes and relieve tension. Close your eyes and blink quickly for 30–60 seconds.
2. Focusing. Shift your gaze from near objects to distant ones and back again. For example, look at an object on your desk, then shift your gaze to something outside the window and then back. Repeat several times.
3. Eye rotations. Slowly rotate your eyes in a circle, first in one direction and then the other. This exercise helps improve blood circulation and relieve tension.
4. Palming. Close your eyes and place your palms over them, crossing your fingers on your forehead (you can rub your palms together first to warm them up). In a dark room, you can perform this exercise for 2–5 minutes to fully relax your eyes.

Neck Exercises

1. Head tilts. Slowly tilt your head forward, trying to touch your chest with your chin, then tilt it backward as far as possible. Repeat several times. This exercise helps relieve tension in the neck muscles.
2. Head turns. Slowly turn your head to the left and right, trying to look as far behind you as possible. This exercise improves neck flexibility and helps prevent the formation of a fat roll.
3. Neck massage. Using light movements, massage your neck with your palms, moving from top to bottom. This improves blood circulation and relaxes the muscles.
4. Neck plank. Stand up straight and gently extend your head forward while tensing your neck muscles; then, smoothly tilt your head back, tensing the muscles again. Return to the starting position and repeat several times.

Performing these exercises regularly will help maintain eye health and prevent the formation of an unsightly fatty hump at the back of the neck. Do not forget to take breaks from the screen now and then to do eye and neck exercises.

Yulia Zachesova

As-Salam writer