The practice of yoga has been practiced for centuries and can help keep the eye muscles sharp and relax the eyes. This exercise is intended for people who have generally healthy eyes, but are having problems with eye strain or overly tired eyes, often from staring at a computer screen for too long. People who have previously been diagnosed with eye problems such as glaucoma, macular degeneration, eye diseases or other infections, should consult a doctor before doing this exercise.
Step
Method 1 of 2: Train the Eyes
Step 1. Strengthen your eyelids
The muscles surrounding the eyes can be strengthened, just like any other muscle in the body. Start by partially closing your eyes; the petals should only be half closed. You will feel your upper eyelid vibrate as you do this. Focus your efforts on stopping these vibrations.
- Tips & Warnings It is easier to stop the vibration of the eyelids if you focus your gaze on a distant object.
- After holding it for 10-15 seconds, close your eyes very slowly. Take deep breaths to increase oxygen in the blood. As you inhale, imagine fresh, oxygen-rich air entering through your nose and into your eyes. Exhale. Continue this breathing exercise for one to two minutes.
Step 2. Practice focusing your eyes
By focusing your eyes on objects that are at different distances, you train your eyes to focus on near and far and relieve your eyes of tension. There are two types of eye-focusing exercises you can try:
- 1) Hold the pen at hand. Focus on the tip of the pen. Bring the pen to your nose in a slow, steady motion. Repeat this exercise 5-10 times.
- 2) Focus on the tip of the nose. Then turn your gaze to objects that are farther away, either as far as your arm span or as far as 6 meters. Then turn your gaze back to the tip of your nose. Repeat this exercise 10 times.
- Be creative and challenge yourself. Choose objects that are at different distances as the focus of your view.
Step 3. Perform lateral and medial eye stretches
This exercise stretches and strengthens certain eye muscles, the muscles that move the eye from side to side. For example, when you look to the right, you use the lateral rectus muscle of your right eye as well as the medial rectus of your left eye. When looking to the left, you use the lateral rectus muscles of the left eye and the medial rectus muscles of the right eye.
- Sit in an upright, but relaxed position. Start by looking to the far left (without moving your head) and hold it to stretch your eye muscles. Hold for a count of 5. Blink and return your gaze straight ahead. Then turn your gaze to the far right position and hold for a count of 5. Do this 3 times, blinking each time you finish holding it for a count of 5.
- Then, repeat this exercise looking up and down. Don't forget to wink.
Step 4. Perform a diagonal stretch
Just like the previous exercise, the diagonal stretch requires you to look in a certain position for a few seconds. However, this exercise involves other muscles. For example, when you look to the upper left, you are using the superior oblique muscles of your left eye and the inferior oblique of your right eye.
Sit in an upright, but relaxed position. Look to the top right for 5 seconds. Return your gaze to the center. Look to the top left for 5 seconds. Return your gaze to the center. Look to the bottom right for 5 seconds, return your gaze to the center. Look to the bottom left for 5 seconds. Repeat 3 times
Step 5. Draw the infinity symbol with the eyes
Imagine an infinity symbol or a horizontal number eight in front of you. Trace the number eight with just your eyes slowly, ten times, without moving your head. Blink between repetitions.
Step 6. Draw a circle with the eyes
One way that can help you do this exercise is to imagine looking at the number 12 on a clock. Then, follow the numbers around the clock with your eyes. Repeat in the opposite direction around the clock.
Method 2 of 2: Relaxing the Eyes
Step 1. Massage your eyes
Massage is a common treatment intended to relieve tension or pressure because massage can help stimulate increased blood flow to the area being massaged. Start by massaging the upper eyelid for 10 seconds. After that, massage the lower eyelid.
- Massage the eyelids with light pressure and use the first three fingers. Make slow circular motions.
- Gentle pressure on the lacrimal gland, which produces most of the tears, helps stimulate tear production and keeps the eye moist. This in turn provides much-needed comfort and wetness for tired eyes.
- When massaging the lower eyelid, make sure you massage the lacrimal bone, which is located near the inside of the eye.
Step 2. Blink more often
Blinking provides much-needed rest and moments of relaxation for the eyes. However, blinking is often overlooked by most people because it is a natural activity that usually does not require serious thought. However, making an effort to blink more often can help reduce eye strain.
- Blinking helps lubricate and moisten the eye. Blinking not only moves tears to push out toxins, but also works to spread the tear film evenly throughout the eye. That way, blinking helps improve dryness in the eyes.
- Try to blink every four seconds to keep your eyes from drying out.
Step 3. Rest your eyes
Giving your eyes more rest during periods of time that require your eyes to focus or engage in intense concentration, especially on a computer screen, will help relieve eye strain.
- Try the 20-20-20 method: Every 20 minutes, take your eyes off the computer screen and focus on an object 20 feet (about 6 meters) away for 20 seconds.
- If you're having trouble reminding yourself to take a break, set an alarm to remind you to take a break and get your eyes back on track.
- You can also try opening and closing your eyes every now and then. Research shows that this action can reduce the symptoms of eye strain, fatigue, and dryness.
Step 4. Do palming to relax the eyes
Palming can be done very simply. Cover your eyes with your palms for a few minutes.
- Sit comfortably in a chair in an upright position. Place your elbows on a table, on a pillow or blanket for more comfort. Rub your palms together first to generate heat before starting palming. The heat will increase the relaxation component of this technique. Cup each hand over your eyes while closing them. Cup your hands and place them on each eye. Breathe normally and rest in this position for 5-10 minutes. If necessary set an alarm to count the time.
- If after the alarm sounds your eyes feel refreshed, that means it's the right time for you to do palming. If your eyes don't feel refreshed, add another five minutes and observe the changes afterward.
Tips
- When you first begin these relaxation exercises and techniques, you should set aside time each day to practice them. Aim for 30 minutes to do eye exercises every day. If or when you notice an improvement in your vision, you can start spacing out the exercises.
- Always make sure your hands are clean whenever you plan to touch your eyes. Wash your hands thoroughly with soap and water to avoid contamination of the eyes. Also, make sure your nails are trimmed to prevent scratching or poking your eyes.
Warning
- Don't forget to follow your usual eye care routine, whether that involves taking medication or wearing minus/plus glasses and contact lenses.
- If you experience pain, vision changes, dizziness or other symptoms, stop exercising immediately. If these symptoms persist, contact your doctor.
- Be aware that while doing eye exercises may help delay wearing glasses or contact lenses for some people, you can also achieve the same results by taking a break from work that strains your eyes (such as staring at a computer screen). Exercising the eye muscles will not eliminate the most common problems that require corrective lenses such as nearsightedness, farsightedness, astigmatism and presbyopia (age-related lens stiffness). Eye exercises do not provide any benefit for glaucoma and macular degeneration. Finally, research shows that a series of non-medical eye exercises won't keep you away from glasses if you do need them someday, or change certain eye conditions or cure eye diseases.
