By Shilpi Shukla
Try these simple eye exercises to reduce eyestrain and maintain a healthy vision.
We understand that regular exercises, gymming, jogging, swimming and other fitness regimes help us remain fit and in shape, and help us fight diseases even as we age. However, with time, our vision is also all likely to start blurring together with the weakening of other organ systems. Our vision is at a greater risk of damage today, given our hectic work life and increasing dependence on computers and laptops.
To maintain our best eyesight level and prevent it from further deterioration with growing years, we need to do some eye exercises on a regular basis. However, these exercises can’t be substitutes for those who have already been prescribed glasses. Adopt them in your daily routine for eye relaxation and to avoid further damage to your vision:
1. Pen exercise: Hold a pen in front at your arm’s length. Focus on the pen for approximately 3 seconds and switch the eyes to an object at quite a distance either inside the room or outside the window. After focusing on the distant thing for 2-3 seconds, return your focus on the pen for another 3 seconds. Repeat the steps for 5-6 times. Dr Satish Mehta, consultant, ophthalmology, Moolchand Eye Clinic, New Delhi highly recommends this exercise for maintaining a good vision.
2. Eye Stretch: This is another simple eye exercise advised by Dr Mehta: Stretch your eyes as far as possible by looking up, down, left and up repeatedly. Do the same exercise in the reverse direction. Use 20:20:20 vision rule to take an off from computer screen to avoid eye stress.
3. Clock movement: Eye specialist Dr Nidhi Panwar from Sir Gangaram Hospital, New Delhi recommends this exercise: Imagine that you are standing in front of a large clock. Look at the middle of the clock. Then look at any hour mark, without turning your head. Look back at the center. Then look at another hour mark. Do this at least 12 times. You can also do this exercise with your eyes closed.
Senior Eye Surgeon of Max HealthCare, New Delhi Dr Parul M Sharma suggests the following exercises for a good vision. “Before exercising, find a quiet place and sit with your back straight and your head held high. Remove any glasses or contact lenses," she says.
4. Palming: Rub your hands together until they feel warm (about 15 to 20 seconds). Then place your cupped hands over your closed eyes, being careful not to touch your eyes with the palms of your hands. The fingers of each hand should overlap and rest gently on the center of your forehead. Don't create any unnecessary pressure on your face. If your arms get tired, rest your elbows on a table. Sit quietly for one to two minutes with your hands over your eyes. The more relaxed you become, the blacker the darkness you will see with your eyes closed.
5. Figure of Eights: By tracing an imaginary figure of eight (the horizontal version, like the infinity sign), approximately 10 feet from you, this exercise increases the flexibility of your eyes while relaxing the eye muscles. Trace the figure with your eyes without moving your head, first in one direction, then in another. Remember to breathe, relax, and blink from time to time to help your eyes relax.
Hold your thumb six inches from your nose. Focus on your thumb. Take one deep breath and exhale slowly. Then focus on an object about 10 feet away. Take another deep breath and slowly exhale. Repeat back and forth 15 times.
7. Scanning: Sitting or standing at one end of a room, let your eyes scan around the edges of objects in the room - clocks, televisions, doors, lights, computers, etc. The object of this exercise is to keep your eyes moving in a loose and fluid way. Do this exercise for two minutes. Remember to breathe.
8. Head Rolls: Dr Sharma affirms that this exercise is to relax your neck, head and face muscles and reduce shoulder tension. Take a deep breath and close your eyes. On the exhale, slowly drop your chin to your chest. Relax your neck and shoulders. As you inhale deeply again, slowly and gently roll your head around to the left, then back, keeping your shoulders still and relaxed. Make your movements slowly, carefully and deliberately. Now exhale full as you roll your head to the other side and down to your chest again. Repeat this sequence twice then change directions and repeat twice more.
Always finish up either with palming or another eye relaxation technique.
Massage your eyes
o Soak one towel in hot water, and the other in cold. Take one and lightly press it to your face, focusing on your eyebrows, closed eyelids, and cheeks. Alternate between the two as desired, making sure to end with a cold compress.
o Soak a towel in hot water. Rub your neck, forehead and cheeks with the towel, avoiding the eyes. Then, use your fingertips to gently massage your forehead and closed eyes.
o Close your eyes and massage them with circular movements of your fingers for 1-2 minutes. Make sure you press very lightly and have washed your hands to avoid damaging your eyes.
For those on the desk
“As jobs are getting oriented around computers and lap tops, it is important to take a few precautions,” says Dr Satish Mehta, consultant, ophthalmology, Moolchand Eye Clinic, New Delhi. Dr Mehta sums them up as under:
· Computer screen should be kept 30 to 50 cms away from the eyes.
· Top edge of the screen should be in line with the level of eyes.
· The chair should be ergonomically designed for comfort and correct posture.
· Take a break every 20 to 30 minutes to walk 20 paces. Look beyond 20 feet and blink completely 20 times.
· Increase font size for comfort and adjust picture quality for comfortable viewing.
· White background generally gives les strain as contrast is more.
For students
Dr Mehta further suggests the following advice for students:
· Read in adequate light. Keep a table lamp handy. Light should fall on the reading material from front or right to left
· Do not read lying on your belly
· Adequate sleep is important
· Maintain correct posture
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