Eye Exercises: Five Easy Ways to Exercise your Eyes
Posted May 03 2012 7:00am
Regular exercise is important in making sure that our bodies remain healthy and strong, with exercises to particularly target each area of the body. While cardiovascular training strengthens the heart, crunches and rolls strengthen the abdomen, and weights strengthen the arms and legs, there are also exercises to strengthen the eye muscles and help us maintain good vision. Dr. Marc Grossman, an optometrist and a strong advocate of natural eye care, came up with a comprehensive set of eye exercises to help maintain good vision and even improve it. Here’s a quick list of eye exercises adapted from Grossman’s list, which are especially ideal in helping with computer eye strain:
Eye Exercise 1: Breathing
You might wonder how breathing counts as an eye exercise, but this is the first step in relieving your body of stress, allowing the eye muscles to relax along with the rest of the body. It’s important to do this without wearing eyeglasses or contacts if possible, so take those off before you start.
Find a comfortable place to sit (if you prefer to stand, do so with your knees slightly bent). Notice the rhythm of your breathing. Inhale deeply through the nose. Feel your lungs expand with air. Exhale slowly through the mouth. Feel your chest and stomach deflate. Allow your body to naturally start the next inhale. Repeat the inhale/exhale until you achieve a natural, steady rhythm.
Let your eyelids hang heavy, your eyes unfocused and the eye muscles relaxed, until your eyes fall slowly shut. Relax your body, keeping any tension out with slight movements. Continue breathing for three minutes.
Finally open your eyes, but don’t look at anything in particular. Just let your eyes open without refocusing so that they can momentarily receive light in the most natural and relaxed way.
Eye Exercise 2: PalmingThis allows your eye muscles to relax completely at intervals during work hours, mimicking the restfulness of sleep.
Rub your palms together for several seconds until they feel warm, and then cup your hands over your eyes, making sure that your palms don’t touch your eyes. Your fingers should overlap on your forehead, and avoid unnecessary pressure on your face.
Relax, and sit quietly for a few minutes (rest your elbows on a table if you have to). The more relaxed you are, the darker the blackness you will sense while you do this.
Eye Exercise 3: Scanning
This eye exercise helps lessen strain on your eye muscles. Staring at one thing for a long time can restrict blood flow, so loosen your eye muscles up a bit by scanning the room. You can do this while seated, standing up, or even while moving around.
Relax. Remember to breathe. Look around the room, sweeping through it with your eyes from one point to another.
Let your gaze just go past things and don’t stare at anything. Remember that the point of this exercise is to let your eyes move. Let your eyes shift aimlessly while naturally blinking and breathing, and remember to release any tension around the neck, mouth, and jaw. Do this for about two minutes.
Eye Exercise 4: Near and far focus
Being on the computer for hours on end can cause difficulty in refocusing between the computer screen and an object that’s farther away. This exercise would help your eye muscles become more flexible when gazing at different distances.
Assume a comfortable position, breathing naturally.
Hold your thumb about six inches away from you, placing it directly in front of your nose.
Look at your thumb. Take a deep breath then exhale slowly. Look at an object that’s about ten feet away. Take a deep breath, exhale. Look back at your thumb.
Repeat gazing at your thumb and that far object alternately at every breath for about 15 more times.
Eye Exercise 5: SunningThe eyes are light-sensing organs, and they need natural light to stay vibrant and healthy. Our eyes need to be exposed to natural light at least 20 minutes a day. This eye exercise should be done without contacts or eyeglasses. You can use full-spectrum lights could be used if access to natural light is not possible.
Breathe and relax. Position yourself in a spot where the sun shines on you, or under full-spectrum lights. Close your eyes.
Slowly move your head from side to side so that you face toward an area of shade then face toward an area of light, allowing the light to fall over your eyelids.
Alternate between five breaths of sunning and two breaths of palming to complete this exercise.
These exercises, done while observing proper eye care, can help boost proper visual function and help relieve computer eye stress.
Author Bio: George is a writer who occasionally does work for Eyeglasses4all.com, an online vendor of prescription glasses and designersunglasses. He’s proud to say that he’s been in front of the computer for most of his life but still sports perfect 20/20 vision.
This post is the property of Kodjoworkout blog where you can find hundreds of home workouts designed to get you in shape fast!