Eyes · Seated or Standing
Near and far focus
Switching focus between your thumb and something far away. A variation on the 20-20-20 break that ergonomics guides suggest for changing focus.
- 5 slow changes of focus
- Movement
How to do it
- Hold your thumb up at arm’s length, a little below eye level.
- Look at your thumbnail for a few seconds.
- Now look past it at something far away, about 20 feet or more, for a few seconds.
- Switch slowly between the two, blinking as you go.
How long
Five slow changes of focus, about 30 seconds.
What you should feel
Your eyes adjusting focus each time. It should not feel strained.
Stop if…
- Eye pain, double vision, a sudden change in vision, flashes or floaters: see an eye doctor promptly.
- Headache or dizziness during the exercise.
Variations
- Without the thumb. Use the edge of your monitor as the near point and a window as the far point.
Common mistakes
- Rushing the changes.
- Forgetting to blink.
Use it in a routine
The stretch routine builder can play this with other eyes stretches, with a countdown for each side and a chime at every change. The stretch break timer adds stretches like it to a break after each work interval, and the 20-20-20 timer reminds you every 20 minutes.
Sources
Written from published guidance by health services, physiotherapy and ergonomics bodies. Last reviewed .
- Evaluating your computer workstation (PDF), Oregon OSHA, via Oregon State University EHS
- Office ergonomics (PDF), University of Washington Environmental Health and Safety
- Computers, digital devices and eye strain, American Academy of Ophthalmology
- Standing stretches for the workplace (video), Mayo Clinic (general stretching guidance)
- Desk-based exercises, Chartered Society of Physiotherapy (UK) (general stretching guidance)
- Stretching at the workstation (PDF), New Mexico State University Environmental Health and Safety (general stretching guidance)