We all know how important it is to keep our bodies fit by doing things like going to the gym, jogging, and swimming. But, did you know that you can exercise your eyes as well? Eye exercising will keep your eyes healthy and help minimize eyestrain.These steps are not meant to improve your vision, but rather to maintain your best eyesight level and prevent significant further vision deterioration.
Gazing Into the Darkness
Rub your hands together until they feel warm. Close your eyes and cover them lightly with your cupped palms.Avoid applying pressure to your eyeballs. Your nose should not be covered. Make sure no light rays can enter your eyes though gaps between your fingers or the edges of your palms and nose. You may still see other lingering traces of colors. Imagine deep blackness and focus on it. Take deep breaths slowly and evenly while thinking of some happy incident, or visualize a distant scene. After you see nothing but blackness, remove your palms from your eyes. Repeat the palming for 3 minutes or more.
Side to Side Eye Movement
Stand or sit up right. Look straight ahead. Without moving your head, look to the left. Focus on what you see. Then look to the right. Focus on what you see. Move your eyes side to side 5 times. Repeat this cycle 3 times.
Up and Down Eye Movement
Sit up straight and look straight ahead. Then look up and focus on what you see. Look down. Don’t be afraid to wrinkle your forehead or frown with your eyebrows. It’s good for the eyes. Look up and down 5 times. Repeat this cycle 3 times.
Moving Your Eyes Diagonally
Look straight ahead. Look down and to the left. Then move your eyes diagonally and look up and to the right. Focus on what you see. Repeat this exercise 5 times, then look straight ahead and do the same exercise looking down and to the right and then looking up and to the left. Repeat this cycle 3 times.
Rolling Your Eyes in a Circle
Sit up straight and relax. Look to the left and slowly roll your eyes in a circle clockwise. To do this look up, then slowly move your eyes clockwise and look down and then move your eyes and look to the right. Do it clockwise 5 times and then counterclockwise 5 times. Repeat this cycle 3 times.
Near and Far Focus
Focus on a nearby object, e.g. a pencil. It should be 20-30 cm away from your eyes. Then look at something distant. Focus on that distant object and try to see it in detail. Then look on the nearby object again. Change this focus 5 times. Repeat this cycle 3 times.
Sit up straight. Look straight ahead. Gaze at the point between your eyebrows. Focus on what you see and gaze for a few seconds. Look straight ahead. Then gaze at the point between your eyebrows again. Change this focus 5 times. Repeat this cycle 3 times.
Sit up straight. Look straight ahead. Gaze at the tip of your nose for a few seconds. Then look straight ahead again. Change this focus 5 times. Repeat this cycle 3 times.
Close your eyes. Then squeeze your eyes shut tightly. Keep them squeezed shut for 2-3 seconds. Relax the muscles around your eyes. Squeeze your eyes shut again. Repeat 10 times.
Close your eyes. Gently touch your eyelids and massage your eyes with circular movements. Press lightly. Don’t try to press too hard. Make 10 circular movements, first clockwise then counterclockwise.
When your eyes get tired and you start feeling the eye strain, but still have some work to do, use the Exercises for Eyes. Regular eye exercises can help you to improve eyesight and prevent eye diseases such as nearsightedness and farsightedness. Please follow the instruction step by step making twenty-seconds breaks between exercises.
- Blinking will also help prevent tired eyes.
- Taking short breaks from staring at a computer monitor to stare out to the distance of at least 20 feet for 20 seconds also relieves some strain.
- Palming is a good method to use whenever your eyes feel strained.
- It’s more important to do the exercises regularly than to do them for a long time. Even 30-60 seconds of eye movement every hour is very helpful. For example, when your computer takes its sweet time to do something, you can try making a few circles with your eyes. Even the first day you do this, you should notice that your eyes aren’t as tired as usual at the end of the day.
- Focus on far things regularly.
- You can massage your eye lids and just below your eyes, (where your bottom eye lashes are).
- Do not apply pressure on your eyes.
- Doing these exercises when you wear contacts may cause them to suction to your eyeball. They might also move around and possibly become folded and/or dislodged, which can be extremely uncomfortable as well.
- Wash your hands before doing these exercises to avoid getting irritants in your eye.
- When doing these exercises, make sure that you’re not facing anybody, or that they know you’re doing eye exercises. Otherwise they might think you’ve gone nuts.
- Consult your optometrist (eye doctor) before doing any of these exercises. The last thing you want to do is add further strain to your eyes, or damage them permanently
- There has never been any peer reviewed research demonstrating improvement in visual clarity by exercise. Some people have weakness in the ability to turn their eye in or out. You may have esotropia (eye naturally turned in) or exotropia (eye naturally turned out). Exercise may help these conditions.