Smartphone Users: 8 Essential Exercises for Preventing Eye and Neck Discomfort

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8/19/2023

Updated:

10/17/2023

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In today’s society, people heavily rely on electronic devices, particularly smartphones. For some individuals, not having their phone with them when they are out can even trigger feelings of insecurity. In reality, extended smartphone usage can have a negative impact on our physical well-being. In this article, we will delve deeper into this matter.

The Impact of Mobile Phones on Physical Well-Being

1. Eye health

In the present day, it is widely understood that the blue light emitted by mobile phones can harm our eyes. Therefore, some people choose to adjust their phone’s brightness to a lower level. Nevertheless, the potential harm to our eyes from prolonged involvement in online games or video streaming on mobile devices is not to be taken lightly. In clinical settings, there have been numerous instances where individuals who spend extended periods watching videos on their phones experience a rapid deterioration in their eyesight, underscoring the importance of taking proactive measures to protect our eyes.

The impact of prolonged mobile phone usage on our eyes can be likened to the following metaphor: Imagine looking directly into a flashlight—our eyes would find it uncomfortable and instinctively shift away to avoid the intense glare. The intensity of light emitted from a mobile phone screen is roughly one-sixth that of a flashlight. This level of brightness might initially appear tolerable, however, staring at a phone screen for 1 to 2 hours or even only 30 minutes, can result in significant strain on the optic nerve located at the back of the eye.

While many people tend to associate excessive smartphone usage with younger individuals, the reality is that there is a significant number of individuals aged 60 and above who also spend prolonged periods on their phones. This is especially true as the elderly population tends to have more leisure time, with many of them being retired. Without strong self-discipline, many older adults may find themselves spending over three hours a day on their phones. Consequently, the deterioration of eyesight among the elderly has become both more rapid and severe than in the past.

A study published in Scientific Reports, an affiliate of the journal Nature, in 2018, revealed that blue light can trigger the production of toxic substances in the retina, leading to the death of photoreceptor cells.

Which eye conditions can result from extended smartphone usage? The answer is virtually all ophthalmic issues, such as nearsightedness, presbyopia, dry eye syndrome, cataracts, macular degeneration, and optic nerve damage. Therefore, limiting smartphone usage is often a fundamental aspect of addressing eye disorders in clinical practice.

Five common eye issues associated with excessive mobile phone usage: nearsightedness, presbyopia, dry eye syndrome, cataracts, and macular degeneration. (The Epoch Times)

2. Neck and spine health

Many people have a habit of looking downward while using their phones, which can result in a protrusion at the junction of the cervical and thoracic vertebrae (commonly referred to as hyperkyphosis or dowager’s hump) and eventually lead to a hunchback posture over time.

8 Exercises for Smartphone Users

If you are experiencing eye and neck discomfort caused by smartphone usage, you can perform the following exercises for self-rehabilitation:

1. Palming technique: Rapid relief for eye fatigue, soreness, and pain

Developed over a century ago by American ophthalmologist Dr. Bates, this technique proves highly effective in relieving eye fatigue, soreness, and discomfort. Typically, engaging in continuous palming for 3 to 5 minutes can eliminate the sensation of eye fatigue. After the session, you may experience a noticeable improvement in the visual clarity of both eyes. If time allows, it is recommended to perform palming for 15 to 20 minutes for optimal results.

Instructions:

1. Sit in front of a table.

2. Rub your palms together for 10 seconds to generate warmth (they do not need to be very hot).

3. Close both eyes. Cup your palms, align them with your pupils, with the fingertips of both hands overlapping, and position your palms on the sides of your nose. Make sure that your eyes are shielded from any light, creating a sense of darkness.

4. Place both elbows on the table and slightly lean your upper body forward (this posture helps to relax your body).

5. Visualize your eyes in a completely dark environment.

6. Relax completely from top to bottom, starting from your palms, wrists, elbows, shoulders, head, neck, back, waist, hips, knees, ankles, and all the way to your feet.

7. You can amplify the relaxation effect by practicing the 2-to-1 breathing technique, which involves inhaling through your nose for 4 seconds and exhaling through your mouth for 8 seconds.

8. To effectively clear waste from the optic nerve at the back of the eye, it is recommended to palm for at least 6 minutes per session. Longer palming sessions tend to yield better results.

2. Two-step ancient eye care exercise

1. Close both eyes and rotate them clockwise 14 times, then counterclockwise 14 times.

2. Shut your eyes tightly for 3 to 5 seconds, then open them wide in an instant. Repeat this process three times.

Repeat the above steps 2 to 3 times.

3. Gentle massage around the eyes

1. Position the index fingers of both hands in the space between the lower eye socket and the eye. Apply gentle pressure to the eight points from the inner to the outer area. Repeat this process 3 to 5 times.

2. Similarly, position the index fingers of both hands in the space between the upper eye socket and the eye. Apply gentle pressure to the eight points from the inner to the outer area. Repeat this process 3 to 5 times.

The area around the eye socket is where the “Eight Trigrams of Ophthalmology” are situated. The Eight Trigrams, originating from the Chinese classic “I Ching” (Book of Changes), hold significant importance in Chinese philosophy and correspond to the eight cardinal directions. According to traditional Chinese medicine theory, they also correspond to different parts of the human body. Applying gentle pressure to the area of the eight positions around the eyes can provide not only relief from eye ailments but also help balance the functions of the body’s internal organs.

Self-Rehabilitation Exercises for the Neck Spine

4. Acupoints massage at the base of the skull

Use your thumbs to massage acupoints like Tianzhu, Fengchi, Anmian, and Yifeng along the groove beneath the skull. You can also apply pressure to the Fengchi acupoint with your thumbs while gently rocking your head from side to side, using momentum to relax the muscles. This can also help realign the displaced first cervical vertebra (atlas).

By loosening the muscles in this area, you can promote the flow of qi and blood to the head and eyes. This can result in a more refreshed feeling in your head, brighter eyes, and improved sleep quality.

5. Turtle neck rotation exercise

Sit upright and lean your upper body forward until your cervical spine is parallel to the ground. Slowly nod and rotate your head in a gentle motion. If you feel any soreness while turning, pause in that position for 10 seconds. Then, slightly increase the rotation angle and hold for another 10 seconds. Finally, increase the angle once more and maintain it for an additional 10 seconds. This exercise helps alleviate stiffness in your cervical spine.

6. All-direction head rotation exercise

Rotate your head in all directions like the strokes of the Chinese character “米.”

1. Turn your head to the upper left at a 45-degree angle (extend as far as comfortable), then return to the center. Repeat the motion to the upper right at a 45-degree angle, and return to the center. Perform this sequence 5 times.

2. Turn your head horizontally to the left (extend as far as comfortable), then return to the center. Repeat the motion to the right, and return to the center. Perform this sequence 5 times.

7. Butterfly stroke exercise

1. Stretch both arms out horizontally, with palms facing downward, and firmly grip with your fingers in a manner resembling eagle claws. Imitating the motion of butterfly swimming, rotate both arms and shoulder blades from the back upwards to the front, and repeat this sequence 10 times.

2. Keep both arms extended horizontally, but this time with your palms facing upward. Repeat the backward-to-forward rotation motion as done in the previous step, performing it 10 times.

The key to this movement is to allow the shoulder blades to rotate from the back, moving upwards towards the front. This exercise provides instant relaxation for the muscles in the neck, shoulders, and upper back. It is normal to experience a bit of achiness while performing it.

8. Head tilt and sway exercise

After completing the previous exercise, your muscles and ligaments around cervical vertebrae 5, 6, and 7 should be more relaxed. Now, tilt your head backward, fix your gaze straight ahead, and gently sway your head from side to side 10 times. This movement can promote mobility in the joint surfaces of cervical vertebrae 5, 6, and 7.

By combining exercises seven and eight, you can effectively alleviate numbness in the hands caused by nerve compression in the cervical vertebrae 5, 6, and 7 regions. Additionally, it can help improve the symptoms of hyperkyphosis. Going forward, remember to avoid habitually leaning your head and cervical spine forward while on your phone.

Views expressed in this article are the opinions of the author and do not necessarily reflect the views of The Epoch Times. Epoch Health welcomes professional discussion and friendly debate. To submit an opinion piece, please follow these guidelines and submit through our form here.