Seeing is Believing

Like physical exercise strengthens and de-stresses the body from fatigue, similarly a few simple exercises go a long way in strengthening eye muscles and provide relaxation. The first step is to strengthen visual concentration. Sit comfortably with your back and neck straight but not stiff. Start by holding each below mentioned posture for a few minutes and gradually increase the time. 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. It may feel uncomfortable or hard to do at first, but do not give up. Keep your focus on that area and with time, you will find this posture easier to do. Without turning your head, focus both eyes on your left shoulder. Remain in this position for as long as you can. Then close your eyes and relax. Repeat this sequence with the right shoulder. After you are finished, place the palms of your hands on your closed eyes and rest for some time. This will help eye muscles relax. lie on your back facing up. Your palms should face the ceiling and your legs should be about shoulder-width apart. Close your eyes. Breathe into your stomach. Feel it expand as it fills with air. Continue breathing in and out for a few minutes and then open your eyes. Pick a stationary object to look at. Close your eyes again and continue “looking” at that object. This exercise helps to relax your eyes. It also balances mental focus with imagination. Eyes, as we all know, are subjected to so many ordeals that cause various forms of discomfort and sight problems the most common being headache. The following set exercises that form a part of yoga aim to provide relief and strengthen eye muscles.

1. Sit at the edge of your chair with your back straight. Close your eyes and place the palm of each hand over an eye, so you feel your palms warming your eyes.
2. Remove your hands, keeping your eyes closed. Inhale deeply through your nose. Exhale and let your head drop forward than rotate it from side to side. Then shrug your shoulders, making circles with them forward and backward.
   
3. Close your eyes tightly and lift and tighten your shoulders as much as you can. Hold for a few seconds and then exhale, suddenly releasing your shoulders and opening your eyes. Repeat this several times.
   
4. Blink repeatedly, fluttering your eyelids until your eyes become moist. Repeat this several times.
5. Breathing naturally and focus on an object far away from you for about half a minute. Try to maintain your focus, blink rapidly several times. Then focus on a nearby object for about 15 seconds. Try to maintain your focus and blink rapidly several times.
6. To counteract the tendency to squint, look up while exhaling with eyes half open.
7. This exercise helps the extrinsic muscles that move the eyes. Try to keep your head straight and in line with your spine. Roll your eyes into all of the directions below while exhaling. Hold for a few seconds and then return your eyes to the center while you inhale.
8. Keep your head straight and look at the object ahead. Exhale and look from side to side without turning your head. Now try to exhale and turn your head from side to side several times letting your eyes follow the head movement. Then turn your upper body from side to side and let your eyes follow the body movement.
9. Place your palms over your eyes to warm them. When you are ready, remove them and open your eyes.

All these exercises done at regular intervals with proper care on inhaling and exhaling of air provide satisfactory results. For safeguard eyesight and de-stress eyes from strain one should take a break from work for a few minutes that exposes to potential things that cause eyestrain.

Issued in public interest by Shroff Eye Hospital, Bandra, Mumbai