How to exercise the eyes (eye exercises to relieve fatigue and vision)
One of the problems that many people face in today’s world is eye fatigue and poor eyesight. Staring at the screen of the monitor or phone, as well as long hours of reading without resting your eyes, can cause your eyes to tire and disturb your vision. However, with a few minutes of eye training a day, you can reduce the majority of eye fatigue as well as periodic weakness in vision. In this article from How We will teach eye exercises to relieve fatigue and vision.
Eye exercises to relieve fatigue and improve vision
In this section, we have collected a list of the most effective eye exercises to relieve fatigue and improve vision.
1- Improving eye fatigue with the 20-20-20 rule:
One of the most important and effective things that can be done to relieve eye fatigue is to rest the eyes for 20 seconds after every 20 minutes of work. If your job requires you to spend long hours in front of a monitor or stacks of papers, after every 20 minutes of work, stare at a spot 20 feet away for 20 seconds.
2- Practice drawing the infinity symbol:
In this exercise, you have to visualize the infinity symbol or English number 8 on the floor or wall and follow it by moving your eyes. The steps to perform this exercise correctly are as follows.
- Sit on a chair and imagine the infinity symbol or the English number 8 in your mind. It is better that your distance from the wall is 2 to 3 meters.
- Now follow the infinity symbol or the number 8 by moving your eyes at a suitable speed. The speed of your eye movement should be neither too fast nor too slow. Also, the size of your hypothetical infinity symbol should not be so small that your eyes have little movement, nor so large that you have to move your head.
- Do this exercise for 30 seconds, then focus on a distant point for a few seconds and repeat this movement again. 5 minutes of doing this exercise during the day is enough.
Drawing the infinity symbol with your eyes can improve your eye fatigue and also make your eye muscles stronger.
3- Practice moving the eyes with closed eyelids:
In this exercise, you close your eyelids and move your eyes while your eyes are closed.
- Close your eyelids.
- Move your eyes slowly up and then down. Repeat this movement 3 times.
- Then slowly move your eyes to the right and then to the left. Repeat this movement 3 times.
One of the eye exercises that can strengthen your eye muscles while reducing eye fatigue is this exercise. Don’t forget to keep your eyes closed during all the steps. Also, avoid doing this movement quickly.
4-Practice moving the pencil or pen closer and closer:
If you have trouble focusing on objects or if your eyes flutter, doing this exercise can effectively solve your problem of focusing on objects. In this exercise, it is enough to hold a pencil or pen and move it around while focusing on it.
- Sit on a chair and straighten your neck. Then hold a pencil or pen in your hand and hold it in front of your eyes.
- Focus your eyes on the pen and move it towards your nose until you can no longer focus on it.
- Then, while maintaining focus on the pen, slowly move it away from your eyes. It is not necessary to move the pen very far, it is enough to move the pen up to 20 cm.
- You can repeat this exercise up to 20 times.
5- Practicing changing the focus point:
The practice of changing the focus point is one of the eye exercises that strengthens your eye muscles and also relieves your eye fatigue. In this exercise you focus on an object or your thumb and then focus on a point further away.
- Sit on a chair and keep your neck straight. Then hold your thumb in front of your eyes and focus on it.
- Then, while keeping your focus on your thumb, slowly move it away. Now focus on a further distance and preferably a specific object.
- Return your focus to your thumb and, while maintaining focus, bring your thumb back to your eyes.
- Repeat this movement up to 3 times.
6- Practicing far and near focus:
Practicing focusing on far and near points is one of the most effective eye exercises to improve vision. This exercise helps to improve your eyesight, provided that your poor eyesight is caused by eye fatigue. In this exercise, you will alternately focus on a near object and then a distant object.
- Focus on a close object, preferably 25-50 cm away from your eyes, for 10-15 seconds. You can also use your thumb as a close object.
- Now take your gaze from the near object and focus on a distant object at a distance of 3 to 6 meters from your eyes for 10 to 15 seconds.
- Focus on the near object again. Do this exercise 3 to 5 times.
7- Placing the palms on the eyes:
One of the things that relieves fatigue and eye irritation caused by working too much is placing the palms on the eyes. It is enough to warm your palms with a little rubbing on each other and then place them on the method of your eyes.
- Rub your hands together to warm them up a bit. Then place your palms gently on your eyes.
- Be careful not to put too much pressure on your eyelids with your hands. Do this for 3 minutes.
8- Eyelid closing exercise:
One of the easiest eye exercises you can do to relieve your eyes fatigue is to close your eyes for 30 seconds.
- Sit on a chair and stare at the wall. Then close your eyes for 30 seconds.
- Then open your eyes and stare at the wall in front of you.
- Do this exercise 3 to 5 times.
9- Placing the hands on the eyes and inhaling and exhaling:
You can put your hands on your eyes and inhale and exhale slowly to relieve the pain of your eyes and relieve eye fatigue.
- Cup your hands slightly and place them over your eyes. Place your hands on your face in such a way that it also covers your nose.
- Now start inhaling and exhaling slowly so that the heat of your breath warms the eyelids. Do this for 30 seconds and then remove your hands from your face.
- Again, put your hands on the eyes with the previous position and do the mentioned steps. You can do this exercise 3 to 5 times.
Taking care of eye health with simple daily tasks:
Eye exercises can greatly reduce the fatigue of your eyes and reduce and remove the stuffy nose caused by a lot of work. However, be careful that nothing can guarantee the health of your eyes as much as proper and sufficient sleep. We all need at least 6 hours of sleep a night to benefit from our health. So, don’t forget to get enough sleep to keep your eyes healthy, especially if you spend most of your waking hours working in front of the computer and mobile phone.
Also, use sunglasses to keep your eyes healthy on sunny days. Using block glasses for long-term work behind the monitor or spending a lot of time behind the TV can reduce the damage to your eyes.
Finally, when you feel tired in your eyes, do the eye exercises we taught earlier. You can also put a warm towel on your eyes for a few minutes to relieve the tension and fatigue of your eyes after a busy day.
The main causes of eye fatigue and poor vision:
In the not-so-distant past, few people would suffer from eye fatigue and visual impairment, because there was no news of monitors and mobile phones. Also, in most jobs, they did not need to stare at a specific point for a long time, and few people had problems such as eye fatigue. But today, with the expansion of the world of technology and the concentration of a major part of our daily and professional activities on monitor and phone screens, eye fatigue has spread a lot. Of course, eye fatigue cannot be related only to technology, but jobs that require high precision, such as gold and jewelry making and long-term study, can also cause poor eyesight and eye fatigue.
The good news is that with ten minutes of exercise a day, eye fatigue and short-term visual disturbances can be potentially reduced and eliminated. However, be careful that eye exercises are only effective for relieving fatigue and short-term vision disorders, and for more serious vision problems, it is necessary to see a doctor.
Conclusion:
Looking at the screen of the monitor, TV and phone for a long time can cause eye fatigue and blurred vision. To relieve eye fatigue and blur vision, it is enough to spend a few minutes a day on eye exercises.
By doing eye exercises, you will not only protect your eyes from fatigue and damage caused by a lot of work, but you will also see your vision improve in the long run.