Vision, or the ability to see, accounts for 50% of your brain’s functionality. Maintaining healthy eyesight is undeniably crucial, as good vision is believed to enhance brain performance by the same percentage. In today’s digital age, where we are constantly surrounded by smartphones and computers, most of us are at risk of developing vision-related issues.
Prolonged screen exposure from laptops and phones, or even reading a book in dim lighting, can negatively impact eyesight. This often leads to tired or strained eyes, making them feel achy, weak, or heavy due to excessive use.
Some of the most common causes of eye fatigue include poor lighting, insufficient sleep, extended hours of screen time, and prolonged reading sessions. Symptoms of tired eyes may include redness, irritation, dryness, blurred vision, excessive watering, light sensitivity, and even discomfort in the back, neck, and shoulders.
Here are some effective exercises to soothe and rejuvenate your eyes.
# Eye Press
This exercise involves gently pressing your eyelids to apply light pressure, which helps relieve eye strain and relax the muscles.
How to do it:
- Find a comfortable sitting position.
- Close your eyes and take a deep breath.
- Lightly place a finger on each eyelid and apply gentle pressure for about 10 seconds.
- Release the pressure for 2 seconds.
- Repeat the process softly.
# Palm Rub
This exercise can be done even while wearing contact lenses, as it won’t interfere with their placement. A quick and easy way to refresh tired eyes, it helps reduce strain effectively.
How to do it:
- Sit or stand in a relaxed position.
- Rub your palms together until they feel warm.
- Close your eyes and gently place a palm over each eyelid.
- Feel the warmth soothing your eyes without applying pressure.
# Near and Far Focus
This technique helps relax eye muscles and may prevent vision issues like myopia. It also enhances focus and visual clarity.
How to do it:
- Hold your thumb about 10 inches away from your face.
- Focus on it for 15 seconds.
- Shift your focus to an object 10 to 20 feet away and hold for 15 seconds.
- Repeat this cycle 5 times.
# Eyelid Massage
Inspired by yoga, this exercise soothes eye strain and can also help with headaches caused by prolonged eye stress.
How to do it:
- Sit comfortably.
- Using your ring fingers, gently massage the lower eyelids.
- Start from the inner corner and move outward.
- You can also massage the upper eyelids similarly.
# Palming
One of the best ways to relax tired eyes, palming relieves stress and soothes the muscles around your eyes.
How to do it:
- Sit comfortably and rest your elbows on a table.
- Cup each eye with your palms without applying pressure.
- Take deep breaths and relax.
- Hold the position for 30 seconds.
# Side-to-Side Eye Movement
This simple exercise relaxes eye muscles and helps alleviate the burning sensation from prolonged strain.
How to do it:
- Sit or stand upright.
- Without moving your head, look to the left and focus on an object.
- Then, shift your gaze to the right and focus on another object.
- Repeat this side-to-side movement 5 times.
- Complete 3 sets.
# Eye Massage
This easy-to-do exercise helps reduce eye strain and dryness.
How to do it:
- Sit straight with your shoulders relaxed.
- Gently place your index and middle fingers on each eyelid.
- Move your right fingers in an anti-clockwise direction and your left fingers clockwise.
- Repeat the motion 10 times.
# Figure 8
Despite how it sounds, this exercise does not cause dizziness. Instead, when done slowly, it effectively relaxes the eye muscles.
How to do it:
- Imagine a large figure 8 in front of you.
- Without moving your head, use your eyes to trace along the figure.
- Repeat 5 times.
# Blinking Exercise
Blinking is a natural function, but people who spend long hours on screens tend to blink less. This exercise helps relax the eyes and improve concentration.
How to do it:
- Blink very slowly, ensuring at least 15 blinks per minute.
# The 20/20/20 Rule
Perfect for individuals who spend extended periods on screens, this method helps relieve eye strain.
How to do it:
- Every 20 minutes, take a break from your screen.
- Look at an object at least 20 feet away.
- Focus on it for 20 seconds.
