Eyes

According to classical approach we have five basic senses: vision, smell, touch, hear and taste. The organs which are used to feel these senses are eyes, nose, skin, ear and tongue. Scientifically speaking we have more than five senses. It means vision is basic sense of humans and eyes are used to watch things around us. It gives all the information about our surroundings.

Eyes perceive the image and then it is send to brain where brain processes the message and you get the signals of what is present in front of you. The coordination between brain, sensory and motor neurons present in eyes is very important.

Importance of Eye Health

Eye has basic role in providing us with information of the surrounding. It tells us about the pleasurable as well as harmful events happening around us. We become aware of any danger present around us with help of eyes.

So their health is also very important to stay informed about our surroundings. In modern era eyes have become focus as we are using electronic gadgets in daily life to meet our needs. We spend many hours daily on these electronic gadgets like computers, smartphones, tablets, laptops and TV.

In this regard importance of eyes in modern era for using these gadgets has increased. When someone uses them for longer period of time it affects the health of eyes which eventually lead to discomfort, blurry vision and some long term issue.

Here we are going to provide you with essential knowledge which will help you to relax your eyes and muscles to provide you better vision. These exercises will provide you with information about how to get rid of this discomfort.

Eye Strain

Before we start to discuss in details the exercises of eyes it is essential to understand “eye strain.” When we look up at certain things such as computer or cellphones screen while focusing for longer period of time our lens contracts. When we don’t look away from that particular abject and keep our vision focus then it causes eye strain. Because lens don’t get chance to relax. In this process we avoid to blink as well. And eye will not get enough hydration results in discomfort in eye.

Symptoms of Eye strain

1. First symptom of eye strain is that eyes become red, watery and you feel irritation or itching in your eyes.
2. Eyes feel tired and eyelids become heavy during focusing.
3. You find yourself unable to focus on object or screen and your vision becomes blurry.
4. Some times in attempt to focus while having above symptoms you start to feel mild headache.
5. You may experience muscles spasms in eye or eyelid as well.
6. In the last you find yourself unable to open your eyes.

These eye strains may have resemblance with other eye conditions so it is suggested to have appointment with your ophthalmologist to discuss your issue.

How To Avoid Eye strain

Eye strain can be avoided by keeping eyes moist for this purpose keep yourself hydrated. While focusing on a thing try to blink your eyes frequently.

Use of blue light while using electronic gadgets also reduces risk of eye strain. Eye protectors are also helpful in this regard.

The best way to avoid eye strain is to engage your eyes in exercises.

Recommended Eye Exercises

Here are some recommended eyes exercises for the improvement of eyes health.

1.     Eyes Rest

This is basically a set of exercises which helps eyes and muscles to relax and improve their health.

1. In first set of exercise use your thumbs of both hands to make mini circles under your brows.
2. Now make mini circles under your eyes with your index fingers.
3. In third set make half circles under your eyes with your index finger.
4. During next exercise you need to use your thumbs to make half circles under your brows.
5.  In next step use your index fingers and move them up and down from eyes to brows.
6. In the last close your eyes gently and cover them with your palms without applying pressure on eyes. This is called complete black out which will help your eyes to rest.

Do all the above sets of exercises for 20 seconds each. Then repeat these sets of exercises again for 4-5 times to make your eyes comfortable. These set of exercises help muscles to relax and provide them with flexibility. It also releases tension and fatigue.

2.     Palming

In this exercise you need to rub your hands together to produce some heat. When hands become warm, cup your palms and cover your eyes with hands. Do not apply pressure on your eyes. Keep them close in natural way to provide warmth of your hands. Make it sure that no light passes through hands to your eyes.

This exercise helps your eyes to relax by blocking light. It also allows them to recover from visual strain and gives calming and relaxing effects to the eyes.

3.     Blinking

In this exercise you need to blink your eyes rapidly for 10 seconds. This blinking will trigger tear glands in eyes to moist the eyes.  After blinking for 10 seconds close them gently and keep them relaxed for a few seconds.

It will provide the eyes with enough hydration and frequent blinking also helps to spread tear evenly over the surface of eye. It reduces dryness as well which causes itching and irritation. It also provides a quick break to eyes from work.

4.     Focus Shifting

In this exercise you need to hold a small object 10 inches away from eyes. Now focus your vision on that small object for at least 10-15 seconds. After that you need to shift your gaze towards an object which is about 20 feet far from your eyes. You need to focus your eyes of that distant object for 10-15 seconds. Repeat the cycle of focusing of small object and distant object several times.

This exercise will help your eyes to adjust focus between two objects while working. And it also improves flexibility of the eyes.

5.     Figure Eight

In this exercise you need to focus on imaginary figure eight.  Now trace this figure with your eyes by moving them slowly and smoothly. Move your eyes for about 30 seconds in each direction.

This exercise is helpful in controlling and coordinating the eyes. It also relieves tension and helps to enhance flexibility.

6.      Eye Rolling

In this exercise you need to roll your eyes in circular motion. Firstly move them clockwise and then anti clockwise. Do this exercise for about 10 seconds in each direction.

It will help muscles of eyes to stretch and relax. It will reduce the fatigue of muscles and provide the comfort and relaxation to the eyes lens and muscles.

Benefits of Eye Exercises

There are several benefits of eye exercises. Some of them are as follows.

Reduce fatigue:

It helps muscles of eye to relax. They get tired and fatigues by continuous focus and working. Exercise helps them to contract and relax so it reduces stiffness as well. It also causes reduction in eye strains by providing them relaxation.

Improve blood circulation

These exercises improve health of eye by increasing blood circulation to them. When eye gets good supply of blood it will be able to get more nutrition and oxygen from blood. It also reduces redness dryness and discomfort from eye. That will eventually result in better health of eye.

Prevent long term damage

Exercises have long terms benefits for the proper health and functioning of eye.  Regular exercises can delay serious condition by relaxing and providing them with better focus ability and flexibility.

Incorporating Eye Exercises into Daily Routine

It is beneficial for overall vision to perform exercises daily. One must include them in daily routine. You can do them while working, during breaks, before bed, in the morning and especially when using screens for longer period of time.

You need to make it sure that you are regularly preforming these exercises. You may set alarms and reminders to take exercise breaks of 5-10 minutes while working or focusing on screens. You need make it habit to improve your health of eye.

Tips for Eye Health

1. If you want your vision in good condition then you must adjust the brightness of screen to lower level. Set screens on a level which is comfortable for your eyes. You may use spectacles to reduce eye strains while using electronic gadgets.
2. When travelling you need to avoid reading, focusing or use of screens as continuous movement of vehicle effects the vision and focusing ability.
3. Make a 20-20 rule. In this rule after using any screen for 20 minutes look at something which is 20 feet away for 20 seconds. It will help you to relax your eyes.
4. Keep yourself hydrated throughout the day. Drinking more water prevents dryness of eyes by providing moist.
5. It is essential to regularly visit your eye care professional and have checkups to check your visions and monitor your overall health of eye.

Conclusion

In short health of eyes is crucial for better vision. It is better to combat effectively with issues regarding prolonged screen timings before they create a long term effect on your vision. To maintain overall health of eyes you need to include exercises in daily routine.