There are several eye exercise programs available online. Most of these claim to offer freedom from glasses, or at least better sight without glasses. Most of them are devised and advocated by “experts”, and offer similar exercise protocols.
However, before you invest in one, you must know that all of them come with a disclaimers and caveats. The results may vary from person to person, the duration of exercise for optimal results is not specified. Most of them offer no rational explanation for the presumed benefits. That said, there apparently is no harm in trying these basic eye exercises. However, you may discuss them with your doctor before embarking on a rigorous regimen of eye exercises.
Blinking
Blinking is a reflex action, and helps protect your eyes by two mechanisms. One, it redistributes the tear film over the surface of your eyes keeping it lubricated and helps you see better. Two, it protects your eyes against mechanical trauma and projectiles that may enter your eyes. However, there is no conclusive evidence, or rational explanation, about how it can help improve your eyesight. It may, however, improve the quality of vision by decreasing the dryness of your eyes.
Given that all of us spend hours in front of screen devices, conscious blinking is a good idea. The rate of blinking is less than one third of normal, when we are focusing on our smart phone or computer screens. This contributes to dry eyes and Computer Vision Syndrome. Blinking lubricates the eyes, and also provides the eyes some rest. It consequently decreases the fatigue and strain due to excessive screen time. In fact, most doctors are active believers in the “think and blink” principle especially for patients with computer vision syndrome and dry eyes.
The Slow Blink
You must close your eyes in an exaggerated blink. You should then keep them closed for at least thirty seconds. Do this for 2 minutes, and repeat this every two hours.
Quick Blink
You must blink your eyes rapidly and in quick succession for two minutes. You may repeat the exercise every two hours.
There are no contraindications or precautions required for this technique.
Palming
Palming is the act of covering both eyes gently with your palms. This is also supposed to help your eyes relax, and also close your eyes, thereby causing the redistribution of the tear film and helping soothe dry eyes.
The “Eye Yoga” version of eye exercises asks you to couple palming with a deep breath, and a simultaneous relaxation of your neck muscles. Make sure your forearms and elbows are well supported on a desk in front of you, and then close your eyes. Take a deep breath, and relax your neck muscles. Now gently cup your eyes in the hollow of your palms. Do this for about a minute, breathing normally, and emptying your mind of all conscious thought. Thereafter, gently move your hands away from your face, and open your eyes. Do this for at least two minutes, repeating it every two hours.
Make sure your hands are clean before you use them to close your eyes. Else, you may transmit infections from your immediate environment to your eyes.
Figure of Eight or circular eye movements
Imagine a large “8” figure in front of you, about six feet away. Now move your eyes in a circular fashion to trace its shape slowly in the clockwise direction. Thereafter, move your eyes in the anti-clock wise direction. Repeat this for at least two minutes. You may do it after every four hours for optimal benefits. While the jury is out about its presumed benefits, these eye exercises are harmless and do not carry any potential for harm.
Convergence eye exercises
Convergence exercises are perhaps the most important set of eye exercises for people who spend hours in front of computer screens, books or televisions. They strengthen your near vision muscles, and also to help delay the onset of presbyopia or the need for near vision glasses. These eye exercises also relieve eye strain and fatigue, and are advised for patients of Computer Vision Syndrome and convergence insufficiency.
Focus on a pen tip held an arm’s length away, and then focus on distant object to relax your eyes. Now focus on the pen tip again. Slowly bring the pen closer until it is about 3 inches away from your face or the tip becomes blurred. Blink if you must, but avoid looking away from the tip of the pen, and try and focus on the tip, till it becomes clear again. In case you still can’t focus the tip, move it back by a centimeter or so, till the tip becomes focused. After this, move the pen back to its original position till it becomes clear again.
Repeat the exercise with your arm stretched out as much as possible, for at least ten minutes. Even though convergence exercises may result in frontal headaches for beginners, you must continue. This strengthens the muscles of accommodation and helps delay presbyopia.
Side to side movement of the eyes
Conjugate movements of the eye from side to side, first to the left and then to the right, may help relax your eyes. Make sure you are sitting comfortably, and look to the right. At this point, focus at something at least six to eight feet away. Hold your gaze to a count of ten, before moving towards the opposite side. Do at least ten reps of these, before reversing the direction of the gaze from which you started.
The “Eye Yoga” version includes mindful breathing and adds an up and downwards gaze as well. Inhale deeply when looking up, and expel the breath gradually when looking down. After this, exhale while looking away in the distance, and inhale while looking towards the nose, or converging. Many gurus will ask you to accompany these exercises with the enunciation of the holy Om. Thereby, you can harness the positive energy of the universe to help you achieve your objective of inner peace.
