📖 Static demo — read-only snapshot
You’re browsing a static build of the Body IQ knowledge graph, so everything loads with no backend. A few things that need the live server are turned off here:
- Global search (sidebar) is disabled — it queries the API.
- The JSON API and the API “Try it” playgroundaren’t included.
- The data is a snapshot — it refreshes only when the demo is rebuilt, not live from the database.
Everything else — the body map, progression ladders, coverage heatmap, exercise finder, and all anatomy/exercise/source pages — works fully. The full app (live search + API + database) runs from the source on GitHub.
20-20-20 Eye Break
Positions & Range of Motion
- Start
- seated at a screen with the near, fixated visual workspace in front
- End
- gaze shifted to a specific target at least 20 feet away and held there for at least 20 seconds with a few full blinks
- Range of Motion
- ocular accommodation and vergence relaxation to distance fixation — minimal joint excursion, no gross body movement
How to Perform
Every 20 minutes of screen time, look at an object at least 20 feet away for at least 20 seconds. Relaxes the ciliary muscle and breaks accommodative fixation.
Opens a YouTube search for “20-20-20 Eye Break”
Coaching Cues
- 1
Pick a specific distant target — a building, tree, or fixture
(verbal) - 2
Blink fully a few times during the gaze — screens reduce blink rate
(verbal)
Evidence-Based Dosing & EMG Data
20 s every 20 min of screen work (AAO recommendation).
Muscles Involved (0)
No muscles linked.
Easier Variations ↓
Shorter Distance
Any point >10 ft is better than continued near gaze if 20 ft isn't available.
Harder Variations ↑
Add Near-Far Rocking
After the 20 s distance gaze, refocus to a near point and back 3–5 times.
Research Notes
American Academy of Ophthalmology recommendation for digital eye strain prevention.