As the world advances, our lives have undergone transformation. The digital world offers us our livelihoods, entertainment, and communication. This has laid a considerable strain on our eyes owing to increased screen time. This, clubbed with other poor lifestyle habits such as irregular diet and sleep, makes it tricky for our eyes to be relaxed and healthy.
Here are some eye exercises to improve eyesight that can support better vision and eye health.
Eyesight exercises can help relax the eyes, reduce fatigue, and support overall eye comfort. While they may not improve refractive errors, they contribute to better focusing ability and long-term eye wellness. If you are wondering how to improve your eyesight, these exercises can:
As the term suggests, palming is about placing your palms gently on your eyes. This helps your eyes relax and reduces strain on them. Here is how to do this simple and effective eyesight exercise:
Palming is a refreshing eye exercise to improve eyesight that helps reduce tension and relax the eye muscles.
Blinking is an automatic response of the eye that helps the eyes remain moist and prevent dryness. However, when you focus intently on the screen, you don’t blink for a long time. This causes eye strain and often blurs our vision. Here is how you practice blinking:
This is especially useful when your screen times are longer and without breaks. This also helps when you are working in poor light conditions.
Eye rolling helps strengthen the eye muscles, facilitates eye movement control, and helps relieve stress. Here is how eye rolling is done:
Eye rolling can help maintain the flexibility of the extraocular muscles and may support the ease of eye movement.
The Near and Far Focus eye exercises to improve vision involve looking alternately at objects near and far away. It helps in improving the ability to shift focus between objects at different distances. Here is how you can do the near and far focus exercise:
This helps strengthen focus and visual acuity, and clarity.
This exercise improves synchronization and coordination between the eyes.
This is how you can do the figure 8 exercise:
This eye exercise for better vision helps strengthen eye muscles and improves peripheral vision.
The pencil push-up exercise helps improve eye focus. This exercise for better vision also helps strengthen the eye muscles and convergence, i.e., focusing clearly on nearby objects.
How pencil push-ups are done:
This technique is often used to manage convergence insufficiency. For persistent reading difficulties or strain, consult an eye care professional.
The focus-shifting exercise includes shifting your gaze to objects at different distances. This improves visual flexibility and strengthens eye muscles.
How you shift focus is:
The 20-20-20 exercise is a simple way to rest your eyes after longer screen time. This reduces strain on the eyes, relaxes the eyes, and gives your eyes a break from the screen.
Here is how you follow the 20-20-20 rule:
The zooming exercise involves focusing on a far-away object and then bringing your attention to a nearby object.
Zooming is done in the following way:
This exercise improves the focusing ability and strengthens the eye muscles.
The eye press exercise relieves tension around the eyes and reduces strain. This is useful after longer periods of screen time.
This is how eye press is done:
Yoga for eyes is a traditional approach that includes practices like Trataka (focused gazing) and Nadi Shodhana (alternate nostril breathing). These can complement regular eye exercises by enhancing focus, reducing mental stress, and promoting relaxation. While not a direct substitute for medical treatment, yoga for eyes offers holistic support for eye comfort and clarity.
All the eye exercises help reduce the strain and stress on the eyes. It also helps strengthen the eye muscles, influencing visual clarity, focus, flexibility, and coordination. If you wear contact lenses, ensure you change them periodically and remove them before you go to sleep at night.
These exercises, supplemented with a nutritious diet, adequate sleep, and proper eye hygiene, can strengthen the eyes and prevent possible eye conditions.
It depends on how strained and fatigued your eyes have been. However, a month is a good timeline for you to observe any difference.
Yes. Eye exercises can be done anytime.
No. Eye exercises cannot correct refractive errors like myopia or astigmatism. However, they can support eye comfort and reduce digital eye strain.
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