Simple exercises for the eyesEvery year, more and more people are told they have to wear glasses because they have lost flexibility of their distance vision (nearsightedness) or their close-up vision (farsightedness and aging vision).

And once you start wearing glasses or contact lenses, guess what happens? You continue your poor vision habits and the lenses increase strain on the eyes, allowing them to slack off and become even lazier over time

These free eye exercises, acupressure and massage on pressure points around the eyes will strengthen your eye muscles and enhancing local blood circulation, improve your vision and relieve sore, tired eyes.

  • Eye Roll Exercise – stretches and tones your eye muscles, enhances local blood circulation, improves vision
    With your eyes open, roll them around in clockwise circles 15-20 times, then anticlockwise circles 15-20 times, start slowly and gradually do it faster. Make sure you roll your eyes around in as wide a circle as possible. Do the Eye Roll 2-3 times a day.
  • The Eye Press
    Press the tips of several fingers against your upper eyelids using light pressure for two seconds. Repeat 10 times.
  • Figure Eight – exercise works the muscles differently by moving the head and keeping the eyes in place.
    Stare at a fixed object straight ahead. Close one eye. Move the head in a figure eight pattern, keeping the eye focused on the object. Perform 10 figure eights. Switch eyes and perform 10 figure eights.
  • Eye Rub Exercise – soothes and relaxes your eyes, enhances local blood circulation.
    Keep your eyes closed throughout the exercise.  Immediately place the base of your palms over your eyes. Feel the heat penetrating & warming your eyes. Hold your hands there till the heat subsides. Warm up your hands again, then use the tips of your fingers to rub across your eyelids from the inside corner to the sides 20-30 times or for 1-2 minutes. Warm your hands once again, then use the tips of your middle fingers to rub around youreye sockets. Go with the grain of your eyebrows. Do 20-30 circles around each eye or simply rubthem for 1-2 minutes.
  • Flexing – this is a simple warm-up exercise which stretches your extra ocular muscles. It gets you out of the habit of just staring 1-2 feet in front of your face which is what most people end up doing at their computer all day long.
    Face straight ahead, then look up as far as you can without moving your head. Then look down. Up, down, up, down. Then look at your top right – go as far to the edge of your vision as you can. Then bottom left, and alternate the two again. Finally look top left and alternate with bottom right a few times.
  • Eye Raise  – Slowly raise your eyes until you are looking as far up as possible and hold for five. Slowly lower your eyes until you are looking as far down as possible. Hold for five seconds, return your eyes to center. Repeat 10 times.
  • Side-Eye – Similar to the “Eye Raise”.
    Slowly shift your eyes until you are looking as far to the right as possible, hold for five seconds. Slowly shift your eyes until you are looking as far to the left as possible, hold for five seconds. Return your eyes to center. Repeat 10 times.
  • Palming – an eye relaxation exercise for when your eyes are feeling worn and tired. Cup your hands over your eyes and create a gentle pressure around your orbital bone – or the bone around the eye socket.
    With your eyes closed, stare into the blackness as if you are staring into space. See how far you can focus into the distance. Allow all the residual colors to fade to black – this helps “reset” your vision, allowing your eyes to relax fully and lubricate again. Do this for as long as you like, usually at least 30 seconds is needed.
  • Blinking
    Dry eyes can lead to blurry vision, headaches and eye strain and often stem from continued TV or computer use. The simple way to combat this is to blink more, and become conscious of the fact when you’ve stopped blinking, especially when working at the computer. If you start to feel eye strain coming on – blink! This lubricates the eye and refreshes your brain ready to receive new visual data.
  • Wide Eye
    – Facing straight ahead, squint your eyes as much as possible.
    – Hold this squint for five seconds.
    – Open your eyes as wide as possible.
    – Hold this for five seconds.
    – Repeat 10 times.
  • Zooming – designed for people who suffer farsightedness or aging vision.
    Hold your thumb out at arm’s length and focus on it. Now draw it in until it’s three inches in front of your eyes, maintaining focus all the while. Then move your thumb out again. Do this for a few minutes and you will strengthen your focusing skills (also known as accommodation). This is really important if you have been relying on glasses to do all the artificial focusing for you.

Massage your Eyes for Improved Vision

1. Massage your pressure points – Pressure points are located in areas such as the temples, the back corners of the eyes and the middle of the eyebrows. Get into the habit of pressure point massages about twice a day, once during the day and once at night.
2. Apply a warm and cold compress: Soak a towel in warm water, and a towel in cold water. Place the warm towel on your face and make sure that it drapes over your eyebrows, closed eyelids, and cheeks. After 2-3 minutes, remove the warm towel and place the cold towel on your face.
3. A full face massage: Soak a towel in warm water and rub your neck, forehead and cheeks with the towel. Then, use your fingertips to gently massage your forehead and closed eyes.
4. Eyelid massage: First you need to wash your hands well. Close your eyes and massage them with circular movements of your fingers for 1-2 minutes. Make sure to press very lightly on your eyes as you massage them. By applying light pressure you will help to stimulate your eyes.

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