Eye Exercise

Welcome to the eyes exercise, here you will find a number of exercises which help prevent computer related injury. They need to be practiced regularly to have a lasting effect.

As with all exercise, you need to listen to your body, keep the back of the neck and spine lengthened and the rib cage lifted. Remember to breathe as you work with the different exercises.

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Benefits: Like any other part of the body, the eye muscles need exercise. Eye exercises help keep the muscles strong and active. Also helps relieve the strain of looking at a computer screen for extended periods.

Step 1: Keeping the back and neck straight and the head still, look as high as possible, and look down. Repeat this movement 10 times. Close and rest the eyes for about 30 seconds before moving to the next exercise.
Step 2: Keeping the eyes wide open, look as far to the right as possible, and then to the left. Repeat this movement 10 times, close and rest the eyes for 30 seconds.
Step 3: Make wide circles with your eyes by rolling them clockwise. Perform at least 10 circles. Repeat the exercise counter-clockwise. Close and relax the eyes.

Forward Bend 1Forward Bend 2


Spinal Twist

Benefits: Stretches the muscles of the spinal column relieving tension or tightness, nourishes the spinal nerves, opens the chest.

Step 1: Sit on a chair, your weight slightly forwards. Do not collapse the back of your waist but sit up tall, so that the front of your body is stretched and your chest is open.
Step 2: Then, without moving your hips, twist to the right and hold the back of the chair seat with your right hand, putting the back of your left hand against your right thigh. Keep your knees in line with your hips. As you turn, drop your shoulders, letting your spine stretch up from the hips. Hold for 30 seconds, relax and repeat on the other side.



Spinal Twist 1Spinal Twist 2Spinal Twist 3Spinal Twist 4


Seated Spinal Stretch

Benefits: Increases mobility of the hips and lower back. Opens the chest, promotes breathing and better circulation.

Step 1: Sit on front of chair, feet parallel & flat on floor. Allow the spine to lengthen.
Step 2: Place your hands on your knees.
Step 3: Inhale as you draw your shoulders back.
Step 4: Lift your head and draw your heart forward and up, arching your back.
Step 5: Exhale, release your head down. Press your hands into your knees, round your back up toward the ceiling. Draw the abdominals in towards the spine.
Step 6: Repeat 4-5 times, then come back to a sitting position.

Seated Spinal Stretch 1Seated Spinal Stretch 2


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