4/26/2015

HowtoExerciseYourEyes:13Steps(withPictures)wikiHow

HowtoExerciseYourEyes
Weallknowhowimportantitistokeepourbodiesfitbydoingthingslikegoing
tothegym,jogging,andswimming.But,didyouknowthatyoucanexercise
youreyesaswell?Eyeexercisingwillkeepyoureyeshealthyandhelp
minimizeeyestrain.
Notethatthesestepsarenotmeanttoimproveyourvision,butratherto
maintainyourbesteyesightlevelduringthedayandpreventsignificantfurther
visiondeterioration.

Steps

Sitcomfortablyonachair.Rubyourhandstogetheruntiltheyfeelwarm.Close
youreyesandcoverthemlightlywithyourcuppedpalms.Avoidapplyingpressure

toyoureyeballs.Yournoseshouldnotbecovered.Makesurenolightrayscanenter
youreyesthoughgapsbetweenyourfingersortheedgesofyourpalmsandnose.You
maystillseeotherlingeringtracesofcolors.Imaginedeepblacknessandfocusonit.
Takedeepbreathsslowlyandevenlywhilethinkingofsomehappyincident,orvisualize
adistantscene.Afteryouseenothingbutblackness,removeyourpalmsfromyour
eyes.Repeatthepalmingfor3minutesormore.

Closeyoureyestightlyfor35seconds.Openthemfor35seconds.Repeat7

Massageyoureyes.

or8times.

HotandColdCompress:Soakonetowelinhotwater,andtheotherincold.
Takeoneandlightlypressittoyourface,focusingonyoureyebrows,closed
eyelids,andcheeks.Alternatebetweenthetwoasdesired,makingsuretoend
withacoldcompress.
FullFaceMassage:Soakatowelinhotwater.Rubyourneck,foreheadand
cheekswiththetowel,avoidingtheeyes.Then,useyourfingertipstogently
massageyourforeheadandclosedeyes.
EyelidMassage:Closeyoureyesandmassagethemwithcircularmovements
ofyourfingersfor12minutes.Makesureyoupressverylightlyandhave
washedyourhandstoavoiddamagingyoureyes.

Lightlypressthreefingersofeachhandagainstyouruppereyelids.Hold
themtherefor12seconds,thenrelease.Repeat5times.

http://www.wikihow.com/ExerciseYourEyes

1/5

4/26/2015

HowtoExerciseYourEyes:13Steps(withPictures)wikiHow

Sitandrelax.Rollyoureyesclockwise,thencounterclockwise.Repeat5times,

Focusonadistantobject(over150feetor50maway)for1015seconds.

blinkinginbetweeneachtime.

Then,slowlyrefocusyoureyesonanearbyobject(lessthan30feetor10m

away)withoutmovingyourhead.Focusforagainfor1015seconds,andgobacktothe
distantobject.Dothis5times.
Trysittingabout6inches(15cm)fromawindow.Makeamarkontheglass
(ideallyasmallredorblacksticker)ateyelevel.Lookthroughthismarkand
focusonsomethingfaraway,thenadjustyourfocustothemark.

Holdapencilinfrontofyouatarm'slength.Moveyourarmslowlytoyour
nose.Followthepencilwithyoureyesuntilyoucan'tkeepitinfocus.Repeat10

times.(Anotherapproachistotieanobjecttoahanginglightstringandswingittoand
frowhileyoutrytokeepthedangleinfocus.)

Lookinfrontofyouattheoppositewallandpretendthatyouarewritingwith
youreyes.Don'tmoveyourhead.Thismayseemdifficultatfirst,butwithabitof

practiceitisreallyfun.Thebiggertheletters,thebettertheeffect.

Practicerhythmicmovements.
BarSwings:Standinfrontofafence,barredwindow,orsomethingelsewith
evenlyspacedverticallines.Focuslooselyonadistantobjectontheotherside
ofthebars.Relaxyourbodyandrhythmicallytransferyourweightfromonefoot
totheother.Keepyourbreathingsteadyandrelaxed.Don'tforgettoblinkwhile
performingthisexercise.Continuefor23minutes.
RoundSwings:Focusonanobjectinthedistancethatisclosetotheground.
SwayasinstructedforBarSwings.Keepingyourgazeonthesameobject,use
yourperipheralvisiontoobserveyoursurroundingsasyousway.Continuefor
23minutes.
HeadMovements:Closeoneeye.Slowlyformafigure8withyourhead.
Repeatfortheothereye.Continuefor23minutes.

10

Imaginethatyouarestandinginfrontofalargeclock.Lookatthemiddle
oftheclock.Thenlookatanyhourmark,withoutturningyourhead.Lookback

atthecenter.Thenlookatanotherhourmark.Dothisatleast12times.Youcanalsodo
thisexercisewithyoureyesclosed.

11

Focusonanobjectinthedistance(asfaraspossible)withalow
contrastingbackground.Dothisforafewminuteseveryhalfhourorso.

http://www.wikihow.com/ExerciseYourEyes

2/5

4/26/2015

HowtoExerciseYourEyes:13Steps(withPictures)wikiHow

12

Makeupanddowneyemovements,startingfromuptodown.Dothis8
times.Thendothesidetosideeyemovement,startingfromlefttoright.

Repeatthis8times.Besurenottoforceyoureyesfurtherthantheywanttogoinany
particulardirection,oryouriskmakingyourvisionworse.

13

Alwaysfinishupeitherwithpalmingoranothereyerelaxationtechnique.

Wecouldreallyuseyourhelp!
Canyouhelpus

Canyoutellusabout

Canyoutellusabout

Canyoutellusabout

ratearticles?

home
construction?

amplifiers?

using
sunbeds?

Yes

No

Yes

No

Yes

No

Yes

No

Tips
Takingshortbreaksfromstaringatacomputermonitortostareoutto
thedistanceofatleast20feet(6.1m)for20secondsalsorelieves
somestrain.
Rollyoureyessothenutritioncanspreadevenlytomakeyoureyes
havebettersight.
Focusonfarthingsregularly.
Blinkingwillalsohelppreventtiredeyes.
It'smoreimportanttodotheexercisesregularlythantodothemfora
longtime.Even3060secondsofeyemovementeveryhourisvery
helpful.Forexample,whenyourcomputertakesitssweettimetodo
something,youcantrymakingafewcircleswithyoureyes.Eventhe
firstdayyoudothis,youshouldnoticethatyoureyesaren'tastiredas
usualattheendoftheday.
Simplytrytoneverrubyoureyes.
Neversquishyoureyestoohard.Itincreasesthestressonyoureyes.
Youcanmassageyoureyelidsandjustbelowyoureyes,(whereyour
bottomeyelashesare).
Palmingisagoodmethodtousewheneveryoureyesfeelstrained.

http://www.wikihow.com/ExerciseYourEyes

3/5

4/26/2015

HowtoExerciseYourEyes:13Steps(withPictures)wikiHow

Warnings
Whendoingtheseexercises,makesurethatyou'renotfacing
anybody,orthattheyknowyou'redoingeyeexercises.Otherwisethey
mightthinkyou'vegonenuts.
Doingtheseexerciseswhenyouwearcontactsmaycausethemto
suctiontoyoureyeball.Theymightalsomovearoundandpossibly
becomefoldedand/ordislodged,whichcanbeextremely
uncomfortableaswell.
Therehasneverbeenanypeerreviewedresearchdemonstrating
improvementinvisualclaritybyexercise.Somepeoplehaveweakness
intheabilitytoturntheireyeinorout.Youmayhaveesotropia(eye
naturallyturnedin)orexotropia(eyenaturallyturnedout).Exercise
mayhelptheseconditions.
Washyourhandsbeforedoingtheseexercisestoavoidgettingirritants
inyoureye.
Donotapplypressureonyoureyes.
Consultyouroptometrist(eyedoctor)beforedoinganyofthese
exercises.Thelastthingyouwanttodoisaddfurtherstraintoyour
eyes,ordamagethempermanently

ThingsYou'llNeed
Pencil
Water
Eyedrops(Eyesmaybecomedry)

SourcesandCitations
http://www.eyeexercisesforgoodvision.com/eyerelaxation
exercises.html
http://www.totemdog.com/eyesite
EyeDoctorTrainerApplicationforAndroid
Animatedeyeexercisestoimprovevision
Additionalvideoforthefirsttwosteps
EyePitStopEyeexercisesfordailyuse

ArticleInfo

Categories:FeaturedArticles|EyeCare
http://www.wikihow.com/ExerciseYourEyes

4/5

4/26/2015

HowtoExerciseYourEyes:13Steps(withPictures)wikiHow

Inotherlanguages:

Featured
Article

Italiano:EsercitaregliOcchi,Espaol:ejercitarla
vista,Deutsch:Augentraining,Portugus:ExercitarseusOlhos,Franais:exercervos
yeux,:,:,Nederlands:Je
ogentrainen

Thankstoallauthorsforcreatingapagethathasbeenread1,888,211times.

http://www.wikihow.com/ExerciseYourEyes

5/5