Introducing Exercises For Healthy Eyes

Introducing exercises for healthy eyes

Our eyes are in danger in the current digital era, where screens are a constant in our lives. This is due to the long duration spent on electronics by adults and children alike increasing the likelihood of vision issues developing early in life. Conversely, leading a sedentary lifestyle and the common occurrence of endocrine disorders like diabetes and thyroid can lead to several vision-related issues, including glaucoma, cataracts, diabetic retinopathy, and macular oedema.

These simple yoga poses can help with vision improvement and can be beneficial in preventing major eye-related problems, such as myopia and hypermetropia. According to experts, these yoga poses were specially taught by traditional Indian yoga masters to maintain the health and acuity of our eyes: 

1. Palming 

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Begin this yoga pose by closing your eyes and taking deep breaths to relax. Rub your palms vigorously until they are warm, then gently place them on your closed eyes. Allow the warmth from your hands to be absorbed by the eyes, relaxing the eye muscles. Repeat this step at least three times to ensure thorough absorption of the heat. 

The palming exercise can help to relieve eye strain and improve visual clarity, making it beneficial for those who spend long hours in front of screens or reading.

2. Blinking

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Blinking is an easy and efficient exercise. To practice, sit comfortably and open your eyes. Blink 10 times, then close your eyes and relax for 20 seconds, focusing on your breathing. Repeat the cycle approximately 5 times. Blinking exercises help lubricate the eyes and lessen strain from prolonged screen usage. 

3. Eye Rotation

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Eye rotation is another health benefit that yoga provides to you. Additionally, it is straightforward to implement. Maintain an erect sitting posture with a straight spine. Place your hands on your lap and rotate your eyes clockwise and anticlockwise for 5-10 minutes. Eye rotations promote the eye muscle’s flexibility and blood circulation, leading to improved vision. 

4. Up-Down Movement

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The eye muscles respond very well to this yoga therapy. Stand straight on a level surface (such as a yoga mat) to practise. Prioritise focusing on the ceiling, floor, then ceiling again. Do not blink for ten repetitions of the action. Lastly, gently press your palms against your closed eyelids.

This exercise relieves tension and helps to relax the muscles around the eyes.  

5. Bhramari Pranayama

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Bhramari Pranayama is a common yoga therapy for the eyes, practised in a comfortable cross-legged position. Close your eyes and push your thumbs to your ears to cover them. Place your index, ring, and little fingers between your brows and at the base of your nose. Concentrate your attention on the middle of your brows. Inhale deeply through your nose, hold for 2-3 seconds, and slowly release through your nose, creating a humming sound. Repeat the method five times. Bhramari Pranayama relaxes the mind while improving general eye health. 

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6. Figure eight

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It can be difficult for some people to track an item with their eyes. Figure eight exercises can be used to improve this. Select a spot on the ground that is ten feet from you. Draw an imaginary figure eight using your eyes. After 30 seconds, continue in the opposite direction. 

7. Brock String

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Frederick Brock, a pioneer in visual rehabilitation from Switzerland, created the Brock String. It can be applied to a range of visual system training tasks. Tie a loop on both ends of the string to set up the Brock String. Fasten a single loop onto a doorknob. Arrange the three beads,s by positioning the distant bead closest to the doorknob. Two to five feet should separate you and the centre bead. Six inches should separate the near bead from your nose. Tighten the string right beneath your nose.

The Brock String can be used to train the eyes in tracking, alignment, and attention through a series of activities.

The exercise is useful for improving visual skills such as eye coordination, depth perception, and attention and assists in the treatment of abnormalities like strabismus (crossed eyes) and amblyopia (lazy eye).

8. The 20-20-20 Rule

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When performing close tasks with our eyes, our focusing system may get overworked. Dry eyes are another possibility. Setting aside time for regular breaks might ease some of this stress.

Remembering the 20-20-20 rule is simple. Take 20 seconds to focus on an object 20 feet away after every 20 minutes of near work. Now, you may resume your nearby activity.

Conclusion

In addition to these tried-and-true eye exercises, yoga suggests other more appropriate therapies, like flexing and attention switching. We can prevent many vision-related problems and guarantee the overall health of our eyes by including them in our daily exercise routine. 

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FAQs

1.Why are eye exercises necessary?

Eye workouts help improve weak eye muscles while boosting blood circulation and muscular tone. Your eye muscles should be toned to attain the best vision possible, with the assistance of glasses and contacts if necessary. This toning reduces eye strain and allows your eyes to function more efficiently. 

2. Why are eye exercises directed?

Your doctor may suggest eye exercises if you have: trouble reading with one eye that drifts outside or inward (convergence deficiency), had surgery and need to improve muscle control, have crossed eyes (strabismus), have lazy eye (amblyopia), have double vision or problems with depth perception (poor 3D vision). Doctors may also recommend eye exercises for disorders that affect how your eyes perform together. These situations can result in issues such as clouded vision. Eyestrain and heightened light sensitivity exercises will not help if you have dyslexia. Blink frequently, squint, or experience eye spasms. Have paralyzed ocular muscles.