{"id":5583,"date":"2026-05-06T11:56:52","date_gmt":"2026-05-06T11:56:52","guid":{"rendered":"https:\/\/inof.es\/?p=5583"},"modified":"2026-05-06T11:56:52","modified_gmt":"2026-05-06T11:56:52","slug":"7-exercicis-oculars-per-a-millorar-la-visio-i-quan-acudir-a-lespecialista","status":"publish","type":"post","link":"https:\/\/inof.es\/ca\/7-exercicis-oculars-per-a-millorar-la-visio-i-quan-acudir-a-lespecialista\/","title":{"rendered":"7 exercicis oculars per a millorar la visi\u00f3 (i quan acudir a l&#8217;especialista)"},"content":{"rendered":"<p>Passar moltes hores enfront de pantalles, l&#8217;estr\u00e8s visual o la falta de descans poden afectar la comoditat visual en el dia a dia. Encara que els exercicis oculars no corregeixen defectes refractius com la miopia o la presb\u00edcia, s\u00ed que poden ajudar a reduir la fatiga visual, millorar el confort i mantenir una millor salut ocular.<\/p>\n<p>En INOF recomanem incorporar petits h\u00e0bits visuals que marquen la difer\u00e8ncia.<\/p>\n<p><strong>Realment funcionen els exercicis oculars?<\/strong><\/p>\n<p>Els exercicis visuals no substitueixen un tractament m\u00e8dic ni eliminen la necessitat d&#8217;ulleres, per\u00f2 s\u00ed que poden:<\/p>\n<ul>\n<li>Reduir la fatiga ocular<\/li>\n<li>Millorar la concentraci\u00f3 visual<\/li>\n<li>Afavorir la lubricaci\u00f3 de l&#8217;ull<\/li>\n<li>Disminuir mol\u00e8sties associades a l&#8217;\u00fas de pantalles<\/li>\n<\/ul>\n<p>S\u00f3n especialment \u00fatils en casos de s\u00edndrome visual digital.<\/p>\n<p>1. <u>Parpellejar amb m\u00e9s freq\u00fc\u00e8ncia<\/u><\/p>\n<p>Quan utilitzem pantalles, redu\u00efm el parpelleig de manera inconscient, la qual cosa provoca sequedat ocular.<\/p>\n<p>Qu\u00e8 fer:<\/p>\n<p>Parpellejar de manera conscient durant uns segons cada cert temps.<\/p>\n<p>Millora la hidrataci\u00f3 i redueix la irritaci\u00f3.<\/p>\n<p>2. <u>Exercicis de relaxaci\u00f3 visual<\/u><\/p>\n<p>Mantenir la mirada fixa durant molt de temps genera tensi\u00f3 ocular.<\/p>\n<p>Qu\u00e8 fer:<\/p>\n<p>Tancar els ulls durant 20-30 segons o cobrir-los suaument amb les mans (sense pressionar).<\/p>\n<p>Ajuda a relaxar els m\u00fasculs oculars.<\/p>\n<p>3. <u>Regla 20-20-20<\/u><\/p>\n<p>Qu\u00e8 fer:<\/p>\n<p>Cada 20 minutos, mirar un objecte a 6 metres durant 20 segons.<\/p>\n<p>Redueix la fatiga visual i millora l&#8217;enfocament.<\/p>\n<p>4. <u>Canviar l&#8217;enfocament (a prop-lluny)<\/u><\/p>\n<p>Qu\u00e8 fer:<\/p>\n<p>Mirar un objecte pr\u00f2xim i despr\u00e9s un lluny\u00e0, alternant diverses vegades.<\/p>\n<p>Estimula la flexibilitat de l&#8217;enfocament.<\/p>\n<p>5. <u>Lubrificar els ulls<\/u><\/p>\n<p>Qu\u00e8 fer:<\/p>\n<p>Utilitzar ll\u00e0grimes artificials si hi ha sequedat o co\u00efssor.<\/p>\n<p>Millora la qualitat de la visi\u00f3 i el confort ocular.<\/p>\n<p>6. <u>Aplicar calor en els ulls<\/u><\/p>\n<p>Qu\u00e8 fer:<\/p>\n<p>Col\u00b7locar una compresa t\u00e8bia sobre els ulls durant uns minuts.<\/p>\n<p>Afavoreix la lubricaci\u00f3 natural.<\/p>\n<p>7. <u>Ajustar dist\u00e0ncies i ergonomia<\/u><\/p>\n<p>Qu\u00e8 fer:<\/p>\n<ul>\n<li>Mantenir la pantalla a uns 50-60 cm<\/li>\n<li>Ajustar l&#8217;altura a la l\u00ednia dels ulls<\/li>\n<li>Evitar reflexos<\/li>\n<\/ul>\n<p>Redueix la tensi\u00f3 ocular.<\/p>\n<p><strong>Quan aquests exercicis no s\u00f3n suficients?<\/strong><\/p>\n<p>Si es presenten s\u00edmptomes com:<\/p>\n<ul>\n<li>Visi\u00f3 borrosa freq\u00fcent<\/li>\n<li>Dolor ocular o de cap<\/li>\n<li>Dificultat per a enfocar<\/li>\n<li>Fatiga constant<\/li>\n<\/ul>\n<p>\u00c9s important realitzar una revisi\u00f3 oftalmol\u00f2gica.<\/p>\n<p>Cuida la teva visi\u00f3 amb professionals<\/p>\n<p>En INOF avaluem de manera completa la salut visual per a oferir la millor soluci\u00f3.<\/p>\n<p>Sol\u00b7licita una revisi\u00f3 per a millorar la qualitat visual.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Passar moltes hores enfront de pantalles, l&#8217;estr\u00e8s visual o la falta de descans poden afectar la comoditat visual en el dia a dia. Encara que els exercicis oculars no corregeixen defectes refractius com la miopia o la presb\u00edcia, s\u00ed que poden ajudar a reduir la fatiga visual, millorar el confort i mantenir una millor salut&hellip;<\/p>\n","protected":false},"author":7,"featured_media":5580,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_joinchat":[],"footnotes":""},"categories":[375],"tags":[],"post_series":[],"class_list":["post-5583","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-agudesa-visual","entry","has-media"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>7 exercicis oculars per a millorar la visi\u00f3 (i quan acudir a l&#039;especialista) - Inof | Centro de investigaci\u00f3n y cirug\u00eda ocular<\/title>\n<meta name=\"description\" content=\"Passar moltes hores enfront de pantalles, l&#039;estr\u00e8s visual o la falta de descans poden afectar la comoditat visual en el dia a dia.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/inof.es\/ca\/7-exercicis-oculars-per-a-millorar-la-visio-i-quan-acudir-a-lespecialista\/\" \/>\n<meta property=\"og:locale\" content=\"ca_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"7 exercicis oculars per a millorar la visi\u00f3 (i quan acudir a l&#039;especialista) - 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