Eyes are been an important aspect of every person’s life. With age, most people believe that eye-sight reduces. However, eye exercises help relax the eye as well as help in retaining a good eye-sight. It is of paramount importance that these exercises are done regularly and with utmost adherence to the right posture and time.
Blinking exercises
It is very essential to nictate or blink the eyes. This is an exercise that can be performed even during the normal course of your day. Frequent blinking helps the eyelids receive a healthy layer of tears. This is exceptionally important for the eyes as it cleanses as well as nourishes the pupil. You must blink every 2-4 seconds, which can be close to 15-30 times per minute. Initially, this may require conscious effort on your part. However, with time, this would become a habit. Everyone can do this eye exercise irrespective of their medical condition. There are no restrictions on the number of times this exercise can be repeated.
Rolling the eyes
Rolling the eyes is a fairly simple exercise that gives complete ease and relaxation to the eyes. However, it is important to keep the posture straight. Make sure you are seated with your stomach drawn in and chest straight out. Look up and draw a circle with both your eyes. Start clockwise and then proceed to do the same anti-clockwise. You can repeat this exercise 5-10 times per day. Try to ensure you do not blink too much during the exercise. Once the exercise is completed you should blink for a minute. This exercise helps strengthen the extrinsic muscles of the eye which are responsible for eyeball movement. Initially, this exercise may seem strenuous as conscious effort is required. After a week, the eyes would feel relaxed and performing this exercise would not require any additional efforts.
Resting eyelids and retina
It is necessary to rest the eyelids as well as the retina. This eye exercise of closing the eyes is quite convenient to perform. You should close your eyes as hard as possible for five seconds and then repeat the exercise 10 times a day. This exercise helps to strengthen the eye muscles that constrict and dilate the pupils when the eyes are exposed to light. Although this exercise is simple, you must ensure no extreme pressure is applied to the eyes while closing them during the exercise. Too much external pressure can hurt the retinal tissue. There is no medical or diet restriction with regards to this exercise as it can be done by one and all.
Up, down and side to side
Moving the eyes up and down or from side to side is a natural relaxation technique that is widely used by most people all over the world. You can perform this exercise while sitting, standing or in a sleeping posture. It can be performed by everyone irrespective of their medical history or diet. Sit and keep your head steady as far as possible. Slowly look upwards to the extent you can. Return to look directly ahead of you. Follow it by looking downwards. However, do not move your head while doing any of these movements with your eyes. Repeat this exercise 10 times a day. Moving the eyes from side to side too is a simple exercise and should be done daily about ten times. In order to do the side to side exercise, you should keep your head steady and look far towards your right. Then return to looking ahead of you. Follow the same procedure looking to your left.
Palming
The optic nerve can be calmed by the palming technique. Tibetan yogis invented this form of exercising the eyes. This is an exercise that not only calms the eyes but also gives a sense of serenity to the mind. In order to do this exercise, you should be comfortably seated at a table with the lights turned out. Relax your back and shoulders with your elbows placed on the table. Rub your palms till they feel warm enough. Cup your palms over your closed eye sockets. Do not push against the eyes. Take deep breaths and relax yourself through your breathing. If you are able to visualize colors or a sort of light in front of your closed eyes then it shows an irritated optic nerve. Visualize darkness and continue the palming exercise till there are no lights visible. Since this is a mental exercise, it takes more time to complete. Continue doing the exercise till the lights are all gone.
Focusing on a pencil
The eyes can be exercised in various ways. One such means is through focusing on a pencil. The pencil exercise works on your ability to focus on a subject such as a letter. It involves keeping the object in focus while the object moves towards you. This exercise can be done at any time during the day. There is no food or medical restriction for the same. Sit or stand and hold a pencil in one hand. Extend your arm to eye level and look at one letter on the side of the pencil held in your hand. Slowly bend your elbow and move your pencil in your direction. The letter should be seen clearly without a blur until the pencil reaches the nose. Hold the pencil as close to the nose as possible without blurring the letters seen on the side of the pencil.
Shifting exercise
Healthy eyes tend to glance at the surroundings. They shift their gaze and focus on several things within their scope of sight. Being conscious of this act, you can make it a beneficial exercise for the macula (which is a part of the retina). Shifting the eyes increases the efficiency of the eyes. This helps to increase the quantity of visual information you can pick up from your surroundings. You should practice softening your gaze and shifting the eyes to look at things that are located near as well as away from you. Gaze at an item for a second, then quickly move onto some other object. This makes the eyes flexible. It should be noted that no strain or tension should be felt in the eyes while doing this exercise. People of all age groups can do this exercise.