Does your work involve constantly staring at the screen? Do your eyes feel heavy and tired at the end of the day? Do you often get a headache after too much screen time? If the answer to anyone of this is ‘yes’, you need to take better care of your eyes. There are many ways to reduce eye strain, the most effective being eye exercises. Since work is important and so is staying updated with all the happenings on social media, dedicating at least 10 minutes a day to eye exercises/yoga will make a lot of difference to the way your eye experiences strain.
These days, both kids and adults spend a maximum part of their day in front of a screen, and this means both can benefit from these eye exercises. Before we tell you all about them, here are all the benefits of doing these exercises regularly.
- Benefits of eye exercises:
- 1. Focusing
- 2. Blinking
- 3. Palming
- 4. 20-20-20 rule
- 5. Eye massage
- 6. The eye bounce
- 7. Figure eight
- 8. Tips for good eye health
- FAQs on Eye exercise:
Benefits of eye exercises:
- Improves vision
- Prevents eye dryness
- Reduces strain on the eyes
- Improves peripheral vision
- Enhances concentration
- Lowers risk of getting eye diseases
This eye exercise is considered to be one of the most effective ones out there and has the potential to resolve many focusing issues. Here’s how you do it:
Step 1: Sit near a source of natural light in your house or office, preferably in front of a window.
Step 2: Hold your thumb or index finger a few inches away from your eye.
Step 3: Move your thumb away from your face while holding your focus.
Step 4: Now look away from the thumb into the distance.
Step 5: Bring the outstretched thumb slowly towards your eye while holding your focus.
Step 6: Repeat thrice.
Blinking? Aren’t we already doing that throughout the day? Yes, we do and it keeps the eye moist and allows you to focus longer. But did you know when staring at a digital device you don’t blink as much? This causes eye strain and poor vision in the long run. Your eyelids are like wipers and each time you blink, the glands produce moisture to cleanse as well as refresh your eyes. Here’s how you can do the focused blinking eye exercise:
Step 1: Start by setting a timer on your phone for two minutes.
Step 2: Blink your eyes every four seconds.
This is another simple eye exercise that relieves eye stress and strains instantly. Any time your eyes feel tired or heavy, do this exercise at work or at home and you will feel better. Follow the instructions below:
Step 1: Lean forward to place your elbows on your desk or table, if you don’t have one, rest it on your knees.
Step 2: Close your eyes.
Step 3: Now palming may look easy but the position of your hands is important. Place the center of your palm on your eyes, fingertips should be on your forehead and the base of the palm should be rested on your cheekbones.
Step 4: Do not press or put pressure, you should be able to blink with ease.
Step 5: Repeat 2-3 times at least thrice a day, especially while working on digital devices.
4. 20-20-20 rule
Now this one’s quite common and almost everyone has heard about this eye exercise, but has never really followed it. So, let us remind you once again what it’s about. The idea is to take a break every 20 minutes to look at something that’s 20 feet away for 20 seconds. Simple!
5. Eye massage
Using your fingertips to gently massage your eyes is another great way to relax the muscles as well as reduce eye strain and dryness. Here’s the right way to do it:
Step 1: Sit straight and relax your shoulders.
Step 2: Relax, close your eyes and tilt your head back a little.
Step 3: Place your index and middle finger on top of your closed eyelid.
Step 4: Gently move the right hand fingers anti-clockwise and left hand fingers clockwise for at least 2 minutes.
Step 5: Repeat 10 times then change the direction of the circular motions.
6. The eye bounce
Digital eye strain is a common problem and doing this exercise regularly will help with eye comfort. This eye exercise is fun and can be done while standing, sitting or lying in your bed. It improves blood circulation to the eye area, relaxes the muscles and reduces strain. Here’s the right way to do it:
Step 1: Choose a position you are comfortable in and look straight ahead.
Step 2: Keep your eyes open or closed.
Step 3: Move your eyeballs up and down quickly.
Step 4: Repeat 10 times then stop, rest for 5 seconds and then repeat again.
7. Figure eight
Another fun eye exercise is the figure eight, which requires minimum equipment, time and effort. If you have a blank wall in your house or office, then you are all set!
Step 1: Sit comfortably in front of a blank wall, alternatively you can lie down and stare at the ceiling.
Step 2: Imagine a giant sleeping 8 on the wall, more like the infinity sign.
Step 3: Without moving your head just trace this sign/figure using only your eyes.
Step 4: Do this 5 times then relax for a few seconds and repeat.
8. Tips for good eye health
- Eat vitamin A rich foods
- Do not touch eyes without washing your hands first
- Wear sunglasses while stepping out of the house during the day
- Those with short or farsightedness, visit your eye doctor regularly
- Get enough sleep
Also Read: 7 Easy Facial Exercises You Can Do at Home
FAQs on Eye exercise:
1) Can I stop wearing glasses if I do these eye exercises?
A. No, eye exercises relax your eye muscles and reduce the strain. None of these exercises promise to remove the need for glasses.
2) What can I eat to improve my vision?
A. Foods rich in vitamin A are beneficial for eye health. Include green leafy vegetables, seafood, eggs, nuts, citrus fruits, beans, etc. to improve your vision.
3) How do I improve eyesight naturally?
A. Eat a healthy and balanced diet, rich in fruits and vegetables, exercise regularly, get enough sleep, wear sun protection and get your eyes tested regularly.