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This article was co-written by Zora Degrandpre, ND. Dr. Degrandpre is a licensed naturopath in Washington. She received her ND degree from the National Medical University in 2007.
There are 12 references cited in this article that you can view at the bottom of the page.
This article has been viewed 6,515 times.
Yoga exercises have been around for centuries and can help strengthen the eye muscles as well as relax the eyes. These exercises are for people who have strong eyes but are stressed or have excessive fatigue, often due to heavy computer use. People who have been diagnosed with an eye disease such as glaucoma, macular degeneration, eye disease or any other infection should consult a doctor before exercising. [1] X Harvard Medical Schop Trusted Source Go to Source
Steps
Eye Exercise
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Strengthens eyelids. The muscles around the eyes can be strengthened just like any other muscle in the body. Begin with partial eye closure; The eyelids are only half-closed. You will see the upper eyelid flutter. Focus on trying not to shake your eyes. [2] X Research Source
- Hint: It’s easier to make your eyelids less fluttery if you focus on looking at distant objects.
- After holding for 10-15 seconds, close your eyes slowly. Take a few deep breaths to increase the amount of oxygen in your blood. As you inhale, imagine a stream of fresh, oxygen-rich air running through your nose into your eyes. Expiratory. Continue this breathing exercise for one to two minutes. [3] X Research Sources
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Practice concentration. By focusing on objects at different distances, you will train your eyes to focus on both far and near distances, and reduce eye strain. Here are two concentration exercises you can try:
- 1) Hold a pen at arm’s length. Look closely at the tip of the pen. Bring the pen closer to the nose at a slow, even speed. Repeat this exercise 5-10 times. [4] X Research Sources
- 2) Focus on the tip of the nose. Set your sights on objects up to an arm’s length away or 6 meters away. Shift your vision to the tip of your nose. Repeat this exercise 10 times.
- Be creative and challenge yourself. Select objects at different distances to focus your gaze on them.
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Stretch your eyes to the sides and center. These exercises stretch and strengthen specific eye muscles, helping to move the eyes from side to side. For example, when looking to the right, you are using the lateral rectus muscle of the right eye and the medial rectus muscle of the left eye. When looking to the left, you are using the lateral rectus muscle of the left eye and the medial rectus muscle of the right eye. [5] X Research Sources
- Sit up straight, comfortably. Start by looking to the far left corner (without moving your head) and keep your eye muscles relaxed. Count to 5. Blink and look straight ahead. Next, look to the far right corner, hold that position and count to 5. Repeat 3 times, blinking between each stretch.
- Then, repeat this exercise looking up and down. Don’t forget to blink.
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Stretch the muscle diagonally. Like the previous exercise, the diagonal stretch requires looking at the stationary position for a few seconds. However, there are additional muscles that must be worked on in this exercise. For example, when looking up to the left, you are using the upper oblique muscle of the left eye and the inferior oblique muscle of the right eye. [6] X Research Sources
- Sit up straight and comfortable. Look up to the right for 5 seconds. Return to the center view. Look up to the left for 5 seconds. Return to the center view. Look down to the right for 5 seconds. Return to the center view. Look down to the left for 5 seconds. Return to the center view. Repeat these movements 3 times.
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Use your eyes to draw an infinity sign. Imagine there is an infinity sign or a horizontal 8 in front of you. Use your eyes to draw that 8 slowly about 10 times without moving your head. Blink after each exercise.
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Use your eyes to draw a circle. A very useful way to do this exercise is to imagine you are looking at the number 12 on a clock. Look at the numbers circling the clock. Repeat in the opposite direction.
Relaxing Eyes
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Eye massage. Massage is a popular therapy to relieve stress because it helps increase blood flow to the areas you want. Start by massaging your upper eyelid for 10 seconds. Then, massage the lower eyelid.
- Press gently when massaging and use the first three fingers on the hand. [7] X Research Source Smooth circular motion.
- Gently press on the lacrimal gland, which produces most of the tears, to stimulate the production of tears and moisture in the eye. In other words, this movement helps reduce eye fatigue and dryness.
- When massaging the lower eyelid, make sure you also massage the tear bone, which is close to the inside of the eye. [8] X Research Sources
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Blink more. Blinking helps the eyes rest more and relax more, but people often ignore it because it is a natural action that requires less thinking. However, trying to blink regularly will help improve eye fatigue.
- Blinking helps lubricate and moisturize the eyes. Blinking not only pushes dirt out with tears, but it also creates a tear film that spreads evenly across the eye. [9] X Research Source Blinking improves dry eyes. [10] X Research Source
- Try to blink every 4 seconds to help keep your eyes from drying out.
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Rest. Giving your eyes more rest during periods of intense concentration, especially in front of a computer screen, will help reduce eye strain.
- Try the 20-20-20 method: Every 20 minutes, take your eyes off the screen to look at an object 20 feet (6 meters) away for 20 seconds. [11] X Trusted Source American Optometric Association Go to Source
- If you have trouble remembering to take a break, set an alarm to remind you to take a break so your eyes can recover.
- You can also try opening your eyes wide and closing them from time to time. Research shows that this movement can reduce symptoms of fatigue and dry eyes. [12] X Trusted Source American Optometric Association Go to Source
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Place your palms on your eyes to relax. This can be done simply. Hold your palms over your eyes for a few minutes.
- Sit comfortably in a chair with your back straight. Place your elbows on a table, on top of a pillow or blanket, for extra comfort. Rubbing your palms together to warm them up before you start touching your eyes helps increase the relaxation of this technique. Cup your palms and close your eyes. Place your palm over your eyes. Breathe normally and rest in this position for 5-10 minutes. You may need to set an alarm to time it accordingly. [13] X Research Source
- If, after the timer runs out, you feel relaxed, that’s the right amount of time to do this move. If not comfortable, increase it by 5 minutes and observe any changes thereafter. [14] X Research Source
Advice
- When you start doing these relaxation exercises and techniques, you need to set aside time to practice every day. Try to reach your goal of 30 minutes of eye exercises each day. If or when your eyes improve, you can reduce the time you practice.
- Always make sure your hands are clean when touching your eyes. Wash hands with soap and water to avoid contaminating eyes. Also, keep your fingernails short to avoid scratching or poking your eyes. [15] X Research Source
Warning
- If you experience pain, vision changes, dizziness or any other symptoms, stop exercising immediately. If such symptoms continue, consult your doctor.
- Continue with your usual eye care routine, whether that involves taking medications or wearing prescription glasses and contact lenses.
- Note that for some people, performing eye exercises can help delay the use of glasses or contact lenses, which can also be done by giving the eyes a break from tasks that cause eye strain. fatigue (like staring at a computer). Eye muscle training does not address the most common problems requiring glasses, such as nearsightedness, farsightedness, astigmatism, and presbyopia (a hardening of the lens associated with age). Eye exercises also have no effect on glaucoma and macular degeneration. Essentially, studies show that a drug-free eye exercise regimen doesn’t help you get rid of glasses if you need them one day, nor does it change specific eye conditions. [16] X Harvard Medical Schop Trusted Source Go to Source
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This article was co-written by Zora Degrandpre, ND. Dr. Degrandpre is a licensed naturopath in Washington. She received her ND degree from the National Medical University in 2007.
There are 12 references cited in this article that you can view at the bottom of the page.
This article has been viewed 6,515 times.
Yoga exercises have been around for centuries and can help strengthen the eye muscles as well as relax the eyes. These exercises are for people who have strong eyes but are stressed or have excessive fatigue, often due to heavy computer use. People who have been diagnosed with an eye disease such as glaucoma, macular degeneration, eye disease or any other infection should consult a doctor before exercising. [1] X Harvard Medical Schop Trusted Source Go to Source
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