12 easy eye exercises to naturally boost your vision

The

digital eye strain

has been growing in modern times as people spend more hours glued to screens than giving their eyes a chance to rest. Straining the eyes excessively not only damages vision but can lead to headache, sensitivity to light and difficulty in focusing. Besides with tired and exhausted eyes, work may not be very enjoyable too. However, the good thing is that it is possible to improve vision and get rid of digital strain with some easy

eye exercises

.
Eye exercises can alleviate eye strain, enhance focus, and support overall eye health. Be it

20-20-20 rule

—looking at something 20 feet away for 20 seconds every 20 minutes— or focusing on a near object and then a distant one, these eye exercises are designed to improve

eye muscle flexibility

and coordination.
Do not rely on these exercises for correcting vision problems though like nearsightedness or farsightedness. However, they can help maintain comfort and reduce fatigue during tasks that require prolonged visual attention.

1. 20-20-20 rule

This needs to be done every 20 minutes of spending time on screen and it can go a long way in relieving eye fatigue. After every 20 minutes of looking at screen, look at something 20 feet away for 20 seconds. These frequent breaks from screen will also prevent red eyes, dry eyes and watery eyes, apart from enhancing your vision.

2. Zooming

Sit comfortably and stretch your arm while raising your thumb in the hitchhiker’s position. Keep your focus on the thumb and draw it near your face till it’s three inches away. Maintain your focus on the thumb. Then move it back to the original position and repeat it several times over 2 minutes.

3. Palming

This simple and relaxing technique has a soothing effect on eyes as studies suggest it improve blood circulation in eyes. Rub your palms and close your eyes. Now gently place the warm palm of your hands over both the eyes without placing pressure on them. This technique is especially useful in case of tired eyes.

4. Figure of eight

Focus on a point on the floor 10 feet in front of you. Trace an imaginary figure eight with your eyes for 30 seconds. Switch directions and keep doing for 30 seconds.

5. Pencil push-ups

Your eyes too need push-up to maintain its health. In this exercise, hold a pencil at an arm’s length and keep your focus on it. Now keep drawing it closer to your face till you start to see two pencils. Slowly move the pencil to arm’s length. Perform this exercise for 30 seconds.

6. Eye rolls

It is a great way to relax your eye muscles. Sit comfortably and look upwards. Slowly roll your eyes in a circular motion, first clockwise, then counterclockwise. Repeat this motion five times in each direction. This exercise improves flexibility and reduces tension in the eye muscles.

7. Focus shifting

This exercise helps to enhance focus and concentration. Sit comfortably and hold one finger close to your face while keeping another object in the background. Alternate your focus between your finger and the object in the distance. Perform this exercise for 1-2 minutes. It’s particularly effective for people who spend hours on detailed tasks like reading or working on a computer.

8. Near and far focusing

This strengthens the eye muscles and improves their flexibility. Hold a small object, like a pen, at arm’s length. Focus on it for a few seconds, then shift your gaze to a distant object, like something outside a window. Alternate between the two for 2-3 minutes.

9. Eye massage

An eye massage can reduce eye strain and improve blood circulation. Close your eyes and gently massage the eyelids using your fingertips in small circular motions. Be careful not to apply too much pressure. This exercise is a quick way to relax tired eyes and is especially effective after prolonged screen time.

10. Sideways viewing

This yoga-inspired exercise helps in stretching and relaxing the eye muscles. Sit comfortably and look straight ahead. Slowly move your gaze to the far left, then to the far right, keeping your head still. Repeat this motion 5-10 times.

11. Nosetip gazing

Also known as Nasikagra Drishti in yoga, this exercise improves concentration and relaxes the eyes. Sit comfortably and focus on the tip of your nose for 5-10 seconds. Then, shift your gaze to a distant object for a few seconds. Repeat this sequence 5-10 times.

12. Trataka

Trataka is a traditional yogic technique that strengthens the eyes and enhances mental clarity. Sit comfortably in a dark room and place a lit candle at eye level. Stare at the flame without blinking for as long as possible. When your eyes water, close them and focus on the afterimage of the flame in your mind. This practice not only improves vision but also calms the mind and enhances focus.
(Picture courtesy: iStock)