By Dr Neeraj Jain
(MBBS, MD (Ophthalmology), DNB, MNAMS Consultant ophthalmologist)
The natural state of the body is to be at peace. When we read to acquire new information, the mind gets active in trying to comprehend what is being read. This agitation puts strain on the entire body, including the eyes. This is precisely the reason why people often feel drained after studying or working, even though they have not physically exerted themselves.
Very often patients ask me about exercises for the eyes. It may be a little disappointing to know that these eye exercises are not targeted to get rid of any eye disease. These exercises help you to relax your eyes so that you can work longer without any discomfort.
Just as physical exercise strengthens and de-stresses the body relieving fatigue, similarly, a few simple eye exercises go a long way in strengthening eye muscles and providing relaxation. The following recommended exercises help counterbalance the effects of eyestrain. The key to doing these exercises is to completely relax and free your mind temporarily of disturbing thoughts.
A few eye exercises to relax the
external and internal muscles of the
eye
1. Close your eyes and place your palms over your closed eyes. Breathe deep and slow. Continue breathing in and out for a few minutes and then open your eyes. Pick up a stationary object and look at it, avoiding all mental distractions. Do not stare at it. This exercise teaches you to focus your vision without straining your eyes.
2. Close your eyes as tightly as you possibly can. Really squeeze the eyes, so that the eye muscles contract. Hold this contraction for three seconds, and then let go quickly.
A few exercises to build external and internal muscle strength
Circling: imagine following the minute hand of a clock with your eyes. Perform this a few times in a clockwise fashion and then do it anticlockwise.
Extreme gazing: Set your head and back straight and try to look in extreme gazes towards the left and right sides, as if you were trying to see your ears. Look on the extreme right and hold it for 2-5 seconds. Relax and repeat on left side. Repeat the same for upward and downward gazes also.
Convergence exercise: Focus your gaze on the tip of your nose without blinking. Remain in this position for as long as you can. Then close your eyes and relax. Focus on your ‘third eye’ without blinking. This is the area between the eyebrows above your nose. Then close your eyes and relax.
Pencil push-ups: First fix your gaze at any distant object and relax your eyes. Take a pencil in your hand fully stretched in front of your eyes. Now shift your focus from that distant object to the tip of the pencil. Slowly move the pencil towards the eyes in the same plane as the eye. Bring it close to the eyes till it remains clear and well focused. Maintain the focus for 5 seconds. Close your eyes and start again.
Conducting: Take an interesting object in your hand and watch it clearly. Now slowly move the object in a sequential pattern. Up, down, side to side, in circles, figure of eights, spirals and even more complex patterns as if you are orchestrating a band. Blink frequently, keep your head still, and breathe deeply. Vary the distance from arm’s length to the tip of your nose and focus on the details of the object at all times. When your arm gets tired, use the other arm. This exercise works in all three visual dimensions.
A few basic rules at work
● Always work with the right posture with straight neck and spine.
● Blink repeatedly, fluttering your eyelids until your eyes become moist. Repeat this several times.
● Shift your focus from far to near objects and vice versa, especially while reading and working on computers.
● Wear the proper corrective spectacles if you need any.
● Lighting/room illumination should be proper.
Disclaimer: None of the eye exercises are claimed to be helpful in getting rid of glasses or getting rid of any type of pathological eye disease. Do not substitute these exercises for your medicine.
