Easy exercises and tips to protect your child’s eyes and posture during online classes.

Off late I have started thinking of myself as a human calculator. And this has nothing to do with watching Shakuntala Devi online! In fact, I have the least idea of what the cube root of even 10 might be, but I do calculate with precision the exact minutes and hours that my son spends in front of the screen. And mind you, this number varies and fluctuates more than the current news feed on the drug scam in BTown!

Screen menace

There is nothing much the poor school authorities can do in such times. With the corona scare, schools and learning has shifted to the virtual and online medium. And this is perhaps how our new normal might remain for a while. However, I am also sure our kids were always attuned to mobiles, laptops, and smart TVs. This was much before they were left with no option but to also educate themselves on gadgets. And add to that outdoors are strictly off-limits too at the moment.

So yes, our children are glued to the screen during school hours. They are glued after school hours because some of them are into online extracurricular classes or on video calls with their friends and family. They are glued to the tablets and phones because of course, they need some form of entertainment! And that leaves us, parents, fighting numbers in our heads. I am desperately counting and adding up the minutes to make sure that the final number remains a respectable cube of at least not less than a two-digit number. But sadly, it translates into a string of digits that equal the number of minutes my child spends in front of a screen.

Photo credit: Jessica Lewis from Pexels

Now let’s not get started with the ‘when I was young’ narrative here. Let’s admit it that our kids are growing up in a technology and gadget driven world. Yes, we can limit their screen time, and most definitely should. But since the entire world seems to be boxed in for the last six months, there is nothing much our children can do either.

And so the next thing my human motherly mind started calculating was ways to ensure that eyesight, posture, and basic physical and mental fitness of my child remained healthy. So here I share with you some basic and simple exercises and tips that can help children alleviate the stress and ill-effects of too much screen time.

Eye exercises

  • Blink and shut – The biggest problem while watching something on the screen with full attention is that we don’t blink much. This can lead to tired and dry eyes, causing itchiness. This is why you need to remind the child to blink while watching the screen. It also helps to ask the child to shut the eyes tightly for a few seconds often. Or sit in a meditative pose with the eyes shut.

Photo credit : www.freepik.com

  • Eyeball rotation – One of the best eye exercises is to rotate the eyeballs in a circular motion. There are many ways to do this. Either the child can just rotate the eyeballs on their own or focus on a moving object. For example, ask the child to extend his hand and prop up his thumb. Now he must set his eyes focused on his thumb and slowly move his hand in a circular motion. Similarly, he can also bring forward the thumb very close to his nose and then extend it out back again. All of this while the eyes are focused on the thumb.
  • Palm massage – A soothing eye exercise, this one your kid will surely enjoy. Ask the child to rub his palms against each other and then place them gently on each eye. The warmth from the palm helps to relax the eye muscles.

Posture perfect

Besides the eyes, the posture of the child also takes a toll while attending online classes. They either slouch on the table or bend forwards towards the gadget. When they are using the screen for other activities they usually just sleep or lie down in disfigured positions. Here are some exercises that can help keep their back, shoulders and neck healthy.

  • Backstretch – Ask the child to raise both hands upwards and stretch. They can also interlock the fingers above the head. Remain in this position for a while and slowly move sideways from left to right. This exercise can be done both while sitting or standing.

Photo credit: www.freepik.com

  • Planks, crawls, and asans – For a full-body exercise ask your child to perform the plank. Let him hold the position for as long as he can. During breaks, it’s a good idea to make the child crawl too. The idea is just to get the knees and back in action and movement because of a prolonged sitting posture.

Photo credit: www.freepik.com

  • Neck and shoulder rotate – Let the child gently rotate his neck a full 360 degree. Similarly, fold the hands along the elbow sideways and grab the shoulders. Rotate the folded hands both clockwise and anti-clockwise for a few seconds.

Check out this detailed video for eye and posture exercises for your child.

Adult responsibilities

As a guardian or parent it is necessary to take care of a few basic surroundings and settings.

  • Increase the brightness on the screen the child is using.
  • Make sure the device is at the eye level of the child. Whether the child is sitting on a chair or squatting on the ground, make sure the device is high enough and meets the eye easily.

Photo credit: Julia M Cameron from Pexels

  • Have adequate lighting inside the room. Open the windows and allow the natural light to enter the study room.
  • For a better posture ask the child to sit on a pillow.
  • Make sure that the child takes regular breaks between classes or screen time. Regular movement and flexing of muscles is important.
  • To distract them away from unnecessary screen time, play with them, involve them in various household activities etc. Do not use the phone as a tool for the child to not disturb you.
  • Inculcate the habit of reading. Introduce your child to the world of tales and magic through books. You can buy some wonderful kid books from Your Bookbeat an online bookstore.
  • Try and give the child a wholesome diet. Include carrots, apples and other vegetables for better visual health. Keep the child hydrated and nourished to avoid lethargy and slackness.

It takes a little common sense to know that too much of anything can be harmful. Our children are affected by the pandemic in more than one way. Besides the fear of the virus itself, there are various related issues that have a bearing on especially children and teenagers. Social distancing, high hygienic standards, being away from friends and peers, as well as, not having the luxury of free outdoor play will affect the overall development of the child.

But to be hopeful, these challenging times have helped the kids become responsible and aware of their surroundings. They have matured and adjusted well to the best of their abilities. However, it is also our responsibility to ensure that their health and mental well being isn’t neglected in the process.

Recommended Articles


  1. Hi! I’ve been following your web site for a while now and finally got the bravery to go ahead
    and give you a shout out from Kingwood Tx! Just wanted to mention keep up
    the good work!

  2. Exceptional post but I was wanting to know if you could write a litte more on this subject?
    I’d be very thankful if you could elaborate a little bit more.
    Bless you!

  3. Great site you have got here.. It’s difficult to
    find high-quality writing like yours nowadays.
    I honestly appreciate people like you! Take care!!

  4. This is very attention-grabbing, You’re an excessively skilled blogger.
    I’ve joined your rss feed and sit up for seeking more of your wonderful post.

    Additionally, I’ve shared your website in my social networks

    Also visit my web page: id test ntc33

  5. Have you ever thought about writing an e-book or guest authoring on other sites?
    I have a blog based upon on the same ideas you discuss and would love to have you share some stories/information. I know my audience would value your
    work. If you are even remotely interested, feel free to send me an email.

    Feel free to visit my blog post: greatwall99 game

  6. Wow, this piece of writing is nice, my sister is analyzing
    such things, thus I am going to tell her.

    Feel free to visit my site: id test wm casino (sg918kiss.com)

  7. Wonderful article! That is the type of info that are supposed to be shared
    across the web. Shame on the search engines for not positioning this
    put up higher! Come on over and talk over with my web site .
    Thank you =)

    My blog post; Compoise 360X CBD Gummies Reviews

  8. Great blⲟg right herе! Additionally your website lots up
    fast! What web host are you the usage of? Can I ggеt youir affiliate link for yߋuyr һoѕt?
    I wisdh my web site loaded up as quickly as yours l᧐l

  9. I think everything said was actually very reasonable.
    However, what about this? what if you were to create a awesome headline?
    I am not suggesting your content isn’t good, however suppose you added something that grabbed people’s
    attention? I mean Easy exercises and tips to protect your child's eyes and posture during online classes.
    – is a little vanilla. You could glance at Yahoo’s home page and watch how they write article headlines to
    get people to open the links. You might try adding a video or a pic or two to get people interested about what you’ve got to say.
    Just my opinion, it would make your posts a little bit
    more interesting.

    Here is my blog post: Mitch

  10. Howdy just wanted to give you a quick heads up. The text in your content
    seem to be running off the screen in Opera. I’m not sure if
    this is a formatting issue or something to do with web browser compatibility but I figured I’d post to let you know.
    The design and style look great though! Hope you get the issue resolved soon. Thanks

  11. There is evidently a bunch to know about this. I consider you made some good points in features also.

    Feel free to surf to my web site :: Green Leaf Hills CBD

  12. Hi, Neat post. There’s a problem along with your site in web
    explorer, may check this? IE nonetheless is the market leader and a huge section of other folks
    will miss your wonderful writing because of this problem.

    Also visit my web site Gorges De Soleil Anti Wrinkle Cream Review

  13. I hardly comment, but i did a few searching and wound up here Easy exercises and tips to protect your child's eyes and posture during online classes.
    -. And I actually do have some questions for you
    if it’s allright. Could it be just me or does it look like some of the responses come
    across as if they are coming from brain dead individuals?
    😛 And, if you are writing at additional online sites, I’d like to follow everything new you
    have to post. Would you list of the complete urls of all your social sites
    like your linkedin profile, Facebook page or twitter feed?

    Feel free to surf to my web blog Xtreme Shred Keto Reviews

  14. I always was interested in this topic and stock still
    am, regards for putting up.

    Take a look at my blog post … Jefferson

  15. Wow, fantastic weblog layout! How long have you been blogging for?
    you made blogging look easy. The whole glance of your web
    site is excellent, as neatly as the content material![X-N-E-W-L-I-N-S-P-I-N-X]I
    just couldn’t leave your web site prior to suggesting that I actually loved
    the standard info an individual provide on your guests? Is gonna be back steadily in order to
    inspect new posts.

    My homepage – Slimingo Keto

  16. I believe this is one of the such a lot vital information for me.
    And i’m glad studying your article. But wanna statement
    on few normal issues, The website style is ideal, the articles is
    in reality nice : D. Excellent task, cheers

Leave a Reply

Your email address will not be published.