Just like the rest of your body, your eyes need sufficient exercise to keep them healthy. Although there is no scientific evidence that can prove that eye exercise leads to improvement in vision, regular exercise can help avoid eye strain and fatigue. Eye exercises will probably not improve your eyesight, especially if you have existing visual conditions such as astigmatism, myopia, hyperopia, and the like. But on the bright side, exercising your eyes regularly will help make you feel more comfortable throughout the day, which is crucial if you spend all day working in front of a computer.
Here are some quick eye exercises that you can try:
Changing focus
The focus change exercise can help train your eyes focus and refocus quickly. To do this exercise, hold your finger about an inch or two from your eyes, focus your vision on your finger, and then draw your finger away from your eyes while maintaining focus. Repeat this process at least three times once a day.
Palming
This exercise aims to relax your eyes when they get tired or when you haven?t gotten enough sleep the night before. Palming works by rubbing your palms together until they are warm, then placing your palms on top of your closed eyelids to transfer the heat to the eyes and the surrounding muscles. Do this at least two or three times a day.
Shifting
Shifting is done by setting your gaze onto the rightmost or leftmost corner of your vision and then slowly rolling your eyeballs in the other direction. When you do this, the muscles in and around your eyes get more circulation, which can prevent your eyes from getting overtired.
20-20-20 Rule
The 20-20-20 rule is an essential exercise for everyone who spends the majority of their day in front of the computer screen. The 20-20-20 rule means that for every 20 minutes, you need to look at something that is 20 feet away for 20 seconds. If you implement this rule while working in front of the computer, your risk for eye strain will be significantly lower.
Blinking
This is the easiest eye exercise you can do: Blink ten to fifteen times in rapid succession. Then, close your eyes for twenty seconds. Not only will this help lubricate your eyes and prevent dry eyes, but it can also help relax the muscles on your eyelids. Moreover, make a conscious effort to blink at least thirty times per minute.
Figure 8
On a seated position, focus on a spot on the floor that is about ten feet away from your body. Then, trace a figure-eight shape with your eyes for thirty seconds. After this, change directions and do the whole process again.
Eye Massage
With your pointer finger and ring finger, massage the area around your eyes gently. Do this every morning and every night to improve the circulation around your eyes. If you want to put in more effort, do an eyelid massage and full-face massage as well. You can also use a hot and cold compress to stimulate the skin on your face and eyes.
Zooming
Zooming is another focus exercise that can help test your ability to focus on objects from varying distances. To do this exercise, position your thumb in a ?thumbs up? pose, focus vision on your thumb, and then move your thumb near and away from your face in slow movements. Repeat the exercise at least three more times.
Eye Rolling
Eye rolling is not only useful to convey exasperation, but it?s also a great way to exercise the muscles in your eyes. Roll your eyes a few times a day, especially if you feel them getting tired after looking at the computer screen or a book for too long. Be careful not to do it when you are mid-conversation, though.
Eye Press
The eye press is a useful exercise for when you feel your eyes straining. Perform the eye press by closing your eyes, placing a finger on each eyelid, and then pressing lightly for ten to fifteen seconds. Stop pressing down for a second or two before applying pressure again.
Eye Bounce
Here?s another simple exercise that you can do when your eyes are getting strained at work. ?Bounce? your eyes by moving them up and down quickly for at least ten times, with a five-second break in between reps. You can do this while keeping your eyes open or closed for about two sets every day.
Final Advice
1) Visit an eye doctor regularly. Whether you have optical problems or not, you should visit an eye doctor at least once a year. Doing so can help catch any vision problems in the early stages, and possibly reverse the damage before it gets worse.
2) Correct your vision properly. People that experience exacerbation of their eye problems are usually those that don?t wear their corrective glasses or contacts properly. When you are diagnosed with an eye problem, get prescription glasses or contact lenses as soon as possible. Wear your contacts or your glasses regularly and correctly prevent your eyesight from getting worse.
3) Reduce screen time. To avoid eye strain and headaches caused by eye fatigue, make an effort to reduce your daily screen time. But if you cannot avoid spending hours in front of the computer each day, make sure to do at least one or two of the exercises listed above.
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