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This article was co-written by Theodore Leng, MD. Dr. Leng is a licensed ophthalmologist and eye and retinal surgeon at Stanford University. He completed a research program in eye and retinal surgery at Stanford University in 2010.
There are 7 references cited in this article that you can view at the bottom of the page.
This article has been viewed 14,234 times.
We all know the importance of staying physically healthy through being active and maintaining a regular exercise routine. But did you know you can also exercise your eyes? Eye exercises work to strengthen eye muscles, improve focus, eye movement, and stimulate the vision center of the brain. There is no scientific evidence that eye training can improve vision, but it can impact your existing eye problems and maintain your current level of vision. [1] X Research Source
Steps
Prepare for eye training
- Keep in mind that eye exercises do not cure or correct eye problems such as nearsightedness, presbyopia (the inability to change focus from far to near), or astigmatism (blurred vision caused by textured vision). corneal). [3] X Research Source Most vision professionals do not believe that eye exercises can help you “cure your refractive error”. [4] X Research Sources
- You can apply these exercises in the absence of eye diseases that can be aggravated by constant eye use. However, if you have a serious medical condition such as cataracts, blindness in one or both eyes, or reversible corneal damage, you should not perform these exercises. [5] X Research Sources
- Sit comfortably in a chair. Rub your palms together to generate heat.
- Close your eyes and cup your palms over your eyes. Do not press on the eyeball and do not cover the nose to create ventilation while pressing the palm of the hand to the eye.
- Do not let light enter your eyes through your fingers or the side of your palms and nose. Light stimulates rather than relaxes the eyes, and prevents relaxation. Visualize the deep darkness and focus on it.
- Breathe deeply slowly and evenly while visualizing a peaceful scene, such as an empty beach, a clear blue lake, or a towering mountain. After seeing a black color, you can remove your hand from your eye.
- Repeat the palm-down movement for three minutes or more.
- Hot and cold compresses: Dip a washcloth in warm water and a washcloth in cold water. Place a warm washcloth over your face so that it covers your eyebrows, closed eyelids, and cheeks. After three minutes, unfold the warm towel and place the cold towel on your face. Alternately apply the two towels as desired and finish with a cold towel. Variations in facial temperature cause vasoconstriction and vasodilation, a physiological change that stimulates the face as well as the skin around the eyes.
- Full face massage: Dip a washcloth in warm water. Wipe your neck, forehead, and cheeks with a towel, then gently massage your forehead with your fingertips and close your eyes.
- Eyelid massage: Wash your hands, then close your eyes and massage in circular motions with your fingers for one to two minutes. Gently press on the eyes while massaging. Light pressure will help stimulate the eyes.
Eye training
- Sit in a chair or stand in front of a wall with an empty surface. Place your thumb about 25cm in front of you and focus on it. Alternatively you can focus on an object 1.5 to 3 meters away for 10-15 seconds.
- Then focus on the object 3-6 meters in front of you without moving your head. Focus on the object for 10-15 seconds.
- After 10-15 seconds, focus again on the thumb. Do this 5 times.
- Sit in a comfortable position.
- Stretch your arms with your thumbs up as a sign of approval.
- Focus on fingers. Then bring your finger close to you, focusing until your finger is about 15cm in front of you.
- Extend the thumb away again until the arm is fully extended.
- Repeat this exercise three more times, once a week.
- Alternatively, you can practice this exercise by holding the pencil in front of you at arm’s length. Then move your arm slowly closer to your nose. Follow the pen until you can’t focus anymore.
- Imagine a big 8 on the floor 3 meters away.
- Use your eyes to draw the number 8 slowly.
- Draw one line for a few minutes, then the opposite for a few minutes.
- Perform bar motion exercises. This exercise tests the brain’s ability to focus on an object and maintain balance and coordination. Stand in front of a fence, a barred window, or an object with evenly spaced vertical lines. Focus on the distant object on the other side of the bar. Relax your body and shift the weight from one foot to the other. Breathe evenly and relax. Remember to blink while doing this exercise. Continue for two to three minutes.
- Perform circular motions. This exercise helps to strengthen peripheral vision. Focus on an object close to the ground. Rotate according to the instructions of the bar movement exercise. Focus your gaze on the same object, using your peripheral vision to observe your surroundings while rotating. Continue for about 2 to 3 minutes.
- Stand or sit up straight. Look. Then look to the left but don’t turn your head. Focus on the object you see. Next look to the right. Move your eyes back and forth five times. Repeat this movement three times.
- Look down but don’t move your head. Focus on the object and then look up. Focus on the object. Repeat three times.
- Look straight without moving your head. Then look down and to the left. Focus on the object. Move your eyes diagonally and look up and to the right. Focus on the object. Repeat five times. Look straight ahead and do the same look down and to the right, then look up and to the left. Repeat the cycle three times.
- Alternatively, you can end the eye exercise by closing your eyes and keeping them in a dark, quiet space for a few minutes. Let your eyes relax and rest.
Advice
- In case of headache or tension or blurred vision during exercise, you should stop and rest.
This article was co-written by Theodore Leng, MD. Dr. Leng is a licensed ophthalmologist and eye and retinal surgeon at Stanford University. He completed a research program in eye and retinal surgery at Stanford University in 2010.
There are 7 references cited in this article that you can see at the bottom of the page.
This article has been viewed 14,234 times.
We all know the importance of staying physically healthy through being active and maintaining a regular exercise routine. But did you know you can also exercise your eyes? Eye exercises work to strengthen eye muscles, improve focus, eye movement, and stimulate the vision center of the brain. There’s no scientific proof that eye training can improve vision, but it can impact your existing eye problems and maintain your current level of vision. [1] X Research Source
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