Call :09212084084 for assistance
Here, we have provided an overview of various kind of eye exercises being practiced by patients.We don't authenticate their ultimate utilities. Use your discretion & preferably consult your eye specialist before undertaking such exercises.
Exercising your eyes are just as important if not more important than
exercising your body, if you don’t exercise your eyes you are in danger
of losing sight later in life and more likely to suffer from eye strain in the mean time. We’ve compiled an exhaustive list of eye exercises,
mostly tailored to those suffering from eye strain but applicable to
anybody suffering from eye conditions or just wanting to strengthen
their eyes. We suggest trying a few of them and then sticking with the
ones which give you the most relief.
- Rub your hands together until warm (approximately 15 to 30 seconds).
Cup your hands and then place them over your closed eyes, ensuring to
make sure your nose stays uncovered. Your fingers should overlap and
rest gently on the center of your forehead.
- Make sure no light is able to enter your eyes, you may still see lingering traces of colors.
- After two or three minutes you should see nothing but blackness,
remove your palms from your eyes. Repeat the above steps if necessary.
2. Near-Far Focus
- Hold your thumb six inches (15 centimeters) from your nose.
- Use your eyes to focus on the tip of your thumb.
- Take one or two deep breaths and exhale slowly.
- Focus on any object approximately 10 feet (3 meters) away.
- Take another one or two deep breaths and slowly exhale.
- Repeat the above steps 10-20 times.
3. Closing The Eyes
- Close your eyes tightly for 3-5 seconds
- Open your eyes for 3-5 seconds
- Repeat 8-12 times
- Sit or stand at the end of a room.
- Use your eyes to scan around the edge of the objects in the room (monitor, desk, mouse, television, door etc).
- Remember to breathe.
- The object is to keep your eyes moving in a fluid motion.
- Do for two minutes and then repeat two or three times.
5. Massage Your Eyes
- Wash your hands.
- Close your eyes.
- Massage your eyes using circular motions, ensuring you press very gently to avoid any damage.
- Continue for 1-2 minutes, repeat the above steps after a five or ten minute break.
- Get two bowls of water, one hot (not so hot that it burns you) and
one ice cold (get directly from the refrigerator or get tap water and
add some ice cubes).
- Put a wash cloth in each bowl.
- Place the wash cloth from the hot bowl onto your closed eyes for 30 seconds.
- Place the wash cloth from the ice bowl onto your closed eyes for 30 seconds.
- Continue to alternate between the hot and cold bowls. For a total of 2-3 minutes.
- Finish by using eye exercise number 5 (massage the eyes), this time using a dry towel.
- This is the same method elite athletes use after intense workouts
and matches. (except they alternate between hot and cold spa’s/baths
which help the whole body)
7. Roll Your Eyes
- Sit down and relax.
- Roll your eyes clockwise and then counter clockwise.
- Repeat 5-10 times
8. Head Rolls
- Close your eyes and take a deep breath.
- During your exhale drop your chin to your chest slowly, making sure to relax your neck and shoulders.
- Inhale deeply again, as you do slowly roll your head around to the
left, then back. Make sure you keep your shoulders still and relaxed.
- Make your movements slowly, deliberately and carefully.
- Now exhale as you roll your head to the other side and down to your chest again.
- Repeat this twice and then change directions and repeat twice more.
- This exercise will mainly relax your neck, head and face muscles which are all symptoms of eye strains.
9. Fingers On The Eyes
- Press three fingers gently on your upper eyelids
- Hold them there for 2-3 seconds and then release.
- Repeat 5-8 times.
10. Imagine A Big Clock:
- Imagine you are standing in front of a huge clock.
- Look at the very center of the clock.
- Look at any hour mark on the clock without turning your head.
- Look back at the very center of the clock.
- Look at another different hour mark on the clock without turning your head.
- Continue this until you’ve looked at all twelve hour marks.
- To mix things up this exercise can also be done with your eyes closed.
11. Hold The Pencil
- Hold a pencil arms length in front of you.
- Move your arm slowly towards your nose.
- Follow the tip of the pencil with your eyes until you can no longer keep it in focus.
- Repeat up to 10 times.
12. Up Down Eye Movements
- Face forwards.
- Without moving your head focus your eyes as high as they can go.
- Then slowly move your eye line down to as low as they can go, without moving your head.
- Repeat above 8-10 times.
- Do the same exercise, but instead of the up/down movement instead do a side to side movement.
13. Focus On Distance
- Focus on an object in the distance (more than150 feet or 50 meters away) for several seconds.
- Refocus your eyes on a closer object (within 30 feet or 10 meters
away) for several seconds. It’s important that this closer object is in
the same eyeline as the distance object.
- Then slowly focus again on the distance object.
- Repeat this 5 times.
We hope the above eye exercises have helped to improve any soreness you may be suffering from due to eye strain. It’s a good eye to continue these exercises even when you are not experiencing the symptoms of eye strain
as this will make you less susceptible to it in the future. The above
exercises have also been shown to have show improvement in those with
bad vision. It’s also important to note that often contact lens, if not inserted properly can cause eye strain.