Joints and stretching · 4 min · level: easy
Four minutes away from the screen: blinking, eye movements, near–far focus and warm palms.
Start with the figure and voiceBlink often and lightly, without squeezing. At a screen we blink less than usual, and the eyes dry out.
Keep your head still. Slowly move your gaze up and down — as far as is comfortable, without strain.
The same — left and right. Even breathing, shoulders down.
Smooth circles with your gaze: a few clockwise, then counterclockwise.
Look at your fingertip 30 cm from your face, then into the distance — out of the window or across the room. 5 seconds each, unhurried.
Rub your palms until warm and cover your closed eyes without pressing. Darkness and warmth.
Eases the feeling of tiredness but does not correct vision. Eye pain, double vision, flashes or a “curtain” over the eye — see an ophthalmologist right away.
Start with the figure and voice