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Eye Exercises
When your eyes get tired and you start feeling the eye strain, but still
have some work to do, use the Exercises for Eyes. Regular eye exercises can
help you to improve eyesight and prevent eye diseases such as nearsightedness
and farsightedness. Please follow the instruction step by step making
twenty-seconds breaks between exercises.
Start
the Exercises
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Gazing
Into the Darkness
Place your
elbows on the table. Then place the palms of your hands over your eyes with
the fingers of one hand crossing over the fingers on the other hand. Close
your eyes and gaze into the darkness. Relax and hold this position for 1-3
minutes.
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Side
to Side Eye Movement
Stand or sit up
right. Look straight ahead. Without moving your head, look to the left. Focus
on what you see. Then look to the right. Focus on what you see. Move your
eyes side to side 5 times. Repeat this cycle 3 times.
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Up
and Down Eye Movement
Sit up straight
and look straight ahead. Then look up and focus on what you see. Look down.
Don't be afraid to wrinkle your forehead or frown with your eyebrows. It's
good for the eyes. Look up and down 5 times. Repeat this cycle 3 times.
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Moving
Your Eyes Diagonally
Look straight
ahead. Look down and to the left. Then move your eyes diagonally and look up
and to the right. Focus on what you see. Repeat this exercise 5 times, then
look straight ahead and do the same exercise looking down and to the right
and then looking up and to the left. Repeat this cycle 3 time
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Rolling
Your Eyes in a Circle
Sit up straight
and relax. Look to the left and slowly roll your eyes in a circle clockwise.
To do this look up, then slowly move your eyes clockwise and look down and
then move your eyes and look to the right. Do it clockwise 5 times and then
counterclockwise 5 times. Repeat this cycle 3 times.
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·
Gazing
Into the Darkness
Place your
elbows on the table. Then place the palms of your hands over your eyes with
the fingers of one hand crossing over the fingers on the other hand. Close
your eyes and gaze into the darkness. Relax and hold this position for 1-3
minutes.
|
·
Side
to Side Eye Movement
Stand or sit up
right. Look straight ahead. Without moving your head, look to the left. Focus
on what you see. Then look to the right. Focus on what you see. Move your
eyes side to side 5 times. Repeat this cycle 3 times.
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·
Up
and Down Eye Movement
Sit up straight
and look straight ahead. Then look up and focus on what you see. Look down.
Don't be afraid to wrinkle your forehead or frown with your eyebrows. It's
good for the eyes. Look up and down 5 times. Repeat this cycle 3 times.
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·
Moving
Your Eyes Diagonally
Look straight
ahead. Look down and to the left. Then move your eyes diagonally and look up
and to the right. Focus on what you see. Repeat this exercise 5 times, then
look straight ahead and do the same exercise looking down and to the right
and then looking up and to the left. Repeat this cycle 3 times.
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·
Rolling
Your Eyes in a Circle
Sit up straight
and relax. Look to the left and slowly roll your eyes in a circle clockwise.
To do this look up, then slowly move your eyes clockwise and look down and
then move your eyes and look to the right. Do it clockwise 5 times and then
counterclockwise 5 times. Repeat this cycle 3 times.
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Near
and Far Focus
Focus on a
nearby object, e.g. a pencil. It should be 20-30 cm away from your eyes. Then
look at something distant. Focus on that distant object and try to see it in
detail. Then look on the nearby object again. Change this focus 5 times.
Repeat this cycle 3 times.
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·
Gazing
Into the Darkness
Place your
elbows on the table. Then place the palms of your hands over your eyes with
the fingers of one hand crossing over the fingers on the other hand. Close
your eyes and gaze into the darkness. Relax and hold this position for 1-3
minutes.
|
·
Side
to Side Eye Movement
Stand or sit up
right. Look straight ahead. Without moving your head, look to the left. Focus
on what you see. Then look to the right. Focus on what you see. Move your
eyes side to side 5 times. Repeat this cycle 3 times.
|
·
Up
and Down Eye Movement
Sit up straight
and look straight ahead. Then look up and focus on what you see. Look down.
Don't be afraid to wrinkle your forehead or frown with your eyebrows. It's
good for the eyes. Look up and down 5 times. Repeat this cycle 3 times.
|
·
Moving
Your Eyes Diagonally
Look straight
ahead. Look down and to the left. Then move your eyes diagonally and look up
and to the right. Focus on what you see. Repeat this exercise 5 times, then
look straight ahead and do the same exercise looking down and to the right
and then looking up and to the left. Repeat this cycle 3 times.
|
·
Rolling
Your Eyes in a Circle
Sit up straight
and relax. Look to the left and slowly roll your eyes in a circle clockwise.
To do this look up, then slowly move your eyes clockwise and look down and
then move your eyes and look to the right. Do it clockwise 5 times and then
counterclockwise 5 times. Repeat this cycle 3 times.
|
·
Near
and Far Focus
Focus on a
nearby object, e.g. a pencil. It should be 20-30 cm away from your eyes. Then
look at something distant. Focus on that distant object and try to see it in
detail. Then look on the nearby object again. Change this focus 5 times.
Repeat this cycle 3 times.
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·
Concentration
One
Sit up
straight. Look straight ahead. Gaze at the point between your eyebrows. Focus
on what you see and gaze for a few seconds. Look straight ahead. Then gaze at
the point between your eyebrows again. Change this focus 5 times. Repeat this
cycle 3 times
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·
Gazing
Into the Darkness
Place your elbows
on the table. Then place the palms of your hands over your eyes with the
fingers of one hand crossing over the fingers on the other hand. Close your
eyes and gaze into the darkness. Relax and hold this position for 1-3
minutes.
|
·
Side
to Side Eye Movement
Stand or sit up
right. Look straight ahead. Without moving your head, look to the left. Focus
on what you see. Then look to the right. Focus on what you see. Move your
eyes side to side 5 times. Repeat this cycle 3 times.
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·
Up
and Down Eye Movement
Sit up straight
and look straight ahead. Then look up and focus on what you see. Look down.
Don't be afraid to wrinkle your forehead or frown with your eyebrows. It's
good for the eyes. Look up and down 5 times. Repeat this cycle 3 times.
|
·
Moving
Your Eyes Diagonally
Look straight
ahead. Look down and to the left. Then move your eyes diagonally and look up
and to the right. Focus on what you see. Repeat this exercise 5 times, then
look straight ahead and do the same exercise looking down and to the right
and then looking up and to the left. Repeat this cycle 3 times.
|
·
Rolling
Your Eyes in a Circle
Sit up straight
and relax. Look to the left and slowly roll your eyes in a circle clockwise.
To do this look up, then slowly move your eyes clockwise and look down and
then move your eyes and look to the right. Do it clockwise 5 times and then
counterclockwise 5 times. Repeat this cycle 3 times.
|
·
Near
and Far Focus
Focus on a
nearby object, e.g. a pencil. It should be 20-30 cm away from your eyes. Then
look at something distant. Focus on that distant object and try to see it in
detail. Then look on the nearby object again. Change this focus 5 times.
Repeat this cycle 3 times.
|
·
Concentration
One
Sit up
straight. Look straight ahead. Gaze at the point between your eyebrows. Focus
on what you see and gaze for a few seconds. Look straight ahead. Then gaze at
the point between your eyebrows again. Change this focus 5 times. Repeat this
cycle 3 times.
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·
Concentration
Two
Sit up
straight. Look straight ahead. Gaze at the tip of your nose for a few
seconds. Then look straight ahead again. Change this focus 5 times. Repeat
this cycle 3 times.
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·
Gazing
Into the Darkness
Place your
elbows on the table. Then place the palms of your hands over your eyes with
the fingers of one hand crossing over the fingers on the other hand. Close
your eyes and gaze into the darkness. Relax and hold this position for 1-3
minutes.
|
·
Side
to Side Eye Movement
Stand or sit up
right. Look straight ahead. Without moving your head, look to the left. Focus
on what you see. Then look to the right. Focus on what you see. Move your
eyes side to side 5 times. Repeat this cycle 3 times.
|
·
Up
and Down Eye Movement
Sit up straight
and look straight ahead. Then look up and focus on what you see. Look down.
Don't be afraid to wrinkle your forehead or frown with your eyebrows. It's
good for the eyes. Look up and down 5 times. Repeat this cycle 3 times.
|
·
Moving
Your Eyes Diagonally
Look straight
ahead. Look down and to the left. Then move your eyes diagonally and look up
and to the right. Focus on what you see. Repeat this exercise 5 times, then
look straight ahead and do the same exercise looking down and to the right
and then looking up and to the left. Repeat this cycle 3 times.
|
·
Rolling
Your Eyes in a Circle
Sit up straight
and relax. Look to the left and slowly roll your eyes in a circle clockwise.
To do this look up, then slowly move your eyes clockwise and look down and
then move your eyes and look to the right. Do it clockwise 5 times and then
counterclockwise 5 times. Repeat this cycle 3 times.
|
·
Near
and Far Focus
Focus on a
nearby object, e.g. a pencil. It should be 20-30 cm away from your eyes. Then
look at something distant. Focus on that distant object and try to see it in
detail. Then look on the nearby object again. Change this focus 5 times.
Repeat this cycle 3 times.
|
·
Concentration
One
Sit up
straight. Look straight ahead. Gaze at the point between your eyebrows. Focus
on what you see and gaze for a few seconds. Look straight ahead. Then gaze at
the point between your eyebrows again. Change this focus 5 times. Repeat this
cycle 3 times.
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·
Concentration
Two
Sit up
straight. Look straight ahead. Gaze at the tip of your nose for a few
seconds. Then look straight ahead again. Change this focus 5 times. Repeat
this cycle 3 times.
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Massage
One
Close your
eyes. Then squeeze your eyes shut tightly. Keep them squeezed shut for 2-3
seconds. Relax the muscles around your eyes. Squeeze your eyes shut again.
Repeat 10 times.
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·
Gazing
Into the Darkness
Place your
elbows on the table. Then place the palms of your hands over your eyes with
the fingers of one hand crossing over the fingers on the other hand. Close
your eyes and gaze into the darkness. Relax and hold this position for 1-3
minutes.
|
·
Side
to Side Eye Movement
Stand or sit up
right. Look straight ahead. Without moving your head, look to the left. Focus
on what you see. Then look to the right. Focus on what you see. Move your
eyes side to side 5 times. Repeat this cycle 3 times.
|
·
Up
and Down Eye Movement
Sit up straight
and look straight ahead. Then look up and focus on what you see. Look down.
Don't be afraid to wrinkle your forehead or frown with your eyebrows. It's
good for the eyes. Look up and down 5 times. Repeat this cycle 3 times.
|
·
Moving
Your Eyes Diagonally
Look straight
ahead. Look down and to the left. Then move your eyes diagonally and look up
and to the right. Focus on what you see. Repeat this exercise 5 times, then
look straight ahead and do the same exercise looking down and to the right
and then looking up and to the left. Repeat this cycle 3 times.
|
·
Rolling
Your Eyes in a Circle
Sit up straight
and relax. Look to the left and slowly roll your eyes in a circle clockwise.
To do this look up, then slowly move your eyes clockwise and look down and
then move your eyes and look to the right. Do it clockwise 5 times and then
counterclockwise 5 times. Repeat this cycle 3 times.
|
·
Near
and Far Focus
Focus on a
nearby object, e.g. a pencil. It should be 20-30 cm away from your eyes. Then
look at something distant. Focus on that distant object and try to see it in
detail. Then look on the nearby object again. Change this focus 5 times.
Repeat this cycle 3 times.
|
·
Concentration
One
Sit up
straight. Look straight ahead. Gaze at the point between your eyebrows. Focus
on what you see and gaze for a few seconds. Look straight ahead. Then gaze at
the point between your eyebrows again. Change this focus 5 times. Repeat this
cycle 3 times.
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Concentration
Two
Sit up
straight. Look straight ahead. Gaze at the tip of your nose for a few
seconds. Then look straight ahead again. Change this focus 5 times. Repeat
this cycle 3 times.
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·
Massage
One
Close your
eyes. Then squeeze your eyes shut tightly. Keep them squeezed shut for 2-3
seconds. Relax the muscles around your eyes. Squeeze your eyes shut again.
Repeat 10 times.
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Massage
Two
Close your eyes. Gently
touch your eyelids and massage your eyes with circular movements. Press lightly. Don’t try to press
too hard. Make 10 circular
movements, first clockwise then counterclockwise.
Take a break and start
to do
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