ACUPRESSURE MASSAGE FOR THE EYES

ACUPRESSURE EXERCISES FOR BETTER EYE HEALTH

Acupuncture/acupressure is an ancient system of healing developed over thousands of years as part of the traditional medicine of China, Japan and other Eastern countries.

The practice of acupuncture is thought to have begun with the discovery that the stimulation of specific areas on the skin affects the functioning of certain organs of the body, and that there exists currents of energy that flow in distinct patterns throughout the body called meridians. The belief and experience has been that when these currents of energy are flowing smoothly, there is health, when any of these currents are blocked there is pain and disease.

MAJOR ACUPUPRESSURE EYE POINTS

There are a number of acupuncture/acupressure points around the eyes (basically around the orbits of the eyes which are the bones that surround the eyeballs). The points shown above are some of the major local eye points.

Jingming (Bl-1) Urinary Bladder Channel, lies where the inner corner of the eye meets the nose. Bladder 1 and 2 are perhaps the best two points for eye problems of all kinds from early-stage cataracts or glaucoma to hysteria with vision loss. They are also used for problems with conjunctivitis due to Wind-Heat and Liver Heat, to blurred vision in the elderly due to Deficient Jing and Blood

Zanzhu (Bl-2) Urinary Bladder Channel, lies in the depressions at the inner ends of the eyebrows. See Bladder 1.

Yuyao Midpoint of the eyebrow in the hollow. Good for eye problems related to worry, excessive study and mental strain.

Sizhukong (T.B. 23) Sanjiao or Triple Burner Channel, in the depression at the outside end of the eyebrow. This is a local point good for eye and facial problems, whether due to Wind invasion or the Liver Yang and Fire.

Tongziliao (G.B. 1) Gall Bladder Channel, lies in the cavities on the outside corners of the eye sockets. Good for eye problems including conjunctivitis, red sore eyes, photophobia, dry, itchy eyes, early-stage cataracts and blurred vision, as well as lateral headaches.

Qiuhou Midway between St-1 and GB-1 along the orbit of the eyes.

Chengqi (St.1) directly blow the pupil on the infraorbital ridge bone. This is a main point for all eye problems, including those due to Wind Cold, Wind Heat and Hyperactive Liver Yang.

Instructions for doing self-acupressure for eye health:

GENTLY massage each acupuncture point around the orbit of the eye, starting with B1-1 and massaging each point as you go up and outward. Each point should be massaged for approximately 5-10 seconds. You can massage both eyes at the same time. You can do this massage as often as you like over the course of the day. You may find that each point feels different in terms of sensitivity.

Keep BREATHING as you massage. Deep breathing helps the cells of your eyes receive the oxygen they need for healing. Practice long, slow abdominal breathing while massaging the acupressure points.

CAUTION: If you are pregnant, consult a trained acupuncturist before treating yourself. Do not massage on an area if it has a scar, burn or infection.

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BASIC EYE EXERCISES - Exercises 6 to 11

For OVERVIEW and INTRODUCTION please Click here

Exercise # 6: SCANNING

Staring is bad for your eyes because it freezes the energy and muscles, restricting the blood flow. Having your eyes scan is the opposite of staring. Scanning objects in your environment keeps your alive and energetic.

INSTRUCTIONS for Exercise # 6:

Remember to breathe. Take two deep breaths.

You can stand, sit or move around your environment.

As you look at objects, let your eyes glide over them as if you were painting them with your eyes. Continue to breathe deeply and easily.

As your eyes shift from object to object allow them to move easily without staring and continue to breathing and blinking. They should move in a relaxed manner without any tension. Make sure to release any release any tension in the moth or the jaw.

Exercise # 7: EFFORTLESS FOCUS

This exercise is done to increase your awareness of the object you are focusing on and what surrounds it.

INSTRUCTIONS for Exercise # 7:

Remember to breathe. Take two deep breaths.

Choose a point to focus your attention with great effort towards the point. Then relax your focus and look at it effortlessly. Be aware of the difference in how you look with effort and without effort. Notice how your peripheral vision expands when you look with ease.

This way of seeing should permeate your everyday seeing and allow your vision to expand rather than become more narrow.

Exercise # 8: NEAR AND FAR FOCUS

This exercise is done to improve the flexibility of the eyes as they change from distance viewing to near visual focus.

INSTRUCTIONS for Exercise # 8:

Remember to breathe. Take two deep breaths.

Either sit or stand with feet shoulder width apart. If you are standing bend your knees slightly.

Hold your thumb six inches away from your eyes directly in front of your nose.

Gaze easily at the thumb and take a deep breath. Then focus on a distant object at least ten feet away and take a deep breath. Change this focus every breath. Feel the muscles in your eyes change as you shift your focus.

Exercise # 9: EYE MASSAGE

Throughout China, eye exercises are done in schools, offices and factories. By taking regular breaks for eye exercises, many people are able to prevent the need for glasses. These massage exercises are primarily concerned with relaxing the eye muscles. You will be using finger massage to stimulate what are known as "acupressure points."

INSTRUCTIONS for Exercise # 9:

Remember to breathe. Take two deep breaths.

Sit quietly and relax, feet shoulder width apart, knees slightly bent.

Close the eyes gently.

When you press each point, be gentle. Don't use too much force and avoid putting pressure on the eyeballs.

Put your thumbs below your eyebrows and above the inside corners of your eyes and place the other four fingers of each hand on your forehead. Press your thumbs into the point for four breaths.

Use the thumb and index finger of either hand to massage the bridge of your nose. Press the point and then squeeze with an upward motion. Press and squeeze four times for four breaths.

Place your middle fingers on your cheek bones, directly below the center of each eye. Massage the center part of your cheek for four breaths.

Massage a point starting at your temples right below the eyebrows and level with the outside end of your eyes. Then place your thumbs on the inside end of the eyebrows and massage. Move to the middle of the eyebrow and massage. Then massage the end of the eyebrow. Lastly, massage right below the middle of your eye.

All these exercises can either be done at a separate time in the order given or incorporated into your daily life activities.

Exercise # 10: ZOOMING

This exercise is designed to improve the flexibility of your eye muscles.

INSTRUCTIONS for Exercise # 10:

Remember to breathe. Take two deep breaths.

Place your thumb out at arm's distance from you on your midline

As you breathe in move your thumb slowly towards you as you focus your eyes on it.

When you get three inches from your face move your arm away and begin again.

Exercise # 11: SUNNING

This exercise is done without any glasses or contact lenses. The eyes are light-sensing organs, they are designed to receive and interpret light energy. Eyes need good, natural light in order to stay healthy and vibrant. Even though we have heard that the reduction in the ozone layer, we need to protect ourselves from ultra-violet radiation, it is still important to allow the eyes to receive natural sunlight at least 20 minutes per day. (full-spectrum lights can be used if it is not possible to experience natural light.)

INSTRUCTIONS for Exercise # 11:

Remember to breathe. Take two deep breaths.

Sit or stand in a place where the sun is shining on you or under a full spectrum light source.

Close your eyes gently.

Move your head slowly from side to side so that you go from an area of shade into an area of light falling on your closed eyelids. Remember to continue to breathe easily and deeply. Feel the light on your eyelids; visualize accepting the light energy.
Alternate between five breaths of sunning and two breaths of palming.

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BASIC EYE EXERCISES - Exercises 2 to 5

For OVERVIEW and INTRODUCTION please Click here

Exercise # 2: VISION STATEMENTS

Your attitudes and belief systems are extremely important to improving your vision. Anatomy and physiology show that the eyes are tools for the mind, therefore focusing your mind in the correct way is essential for improving your vision. Therefore you should begin your program by declaring your intentions about your vision. The following are some possible statements you may use.

I can improve my vision.

My eye sight can get better.

I don't have to depend on my glasses to survive.

I am ready to see the world.

I can see without glasses.

I am now ready to see better.

These are just some examples of Vision Statements. You can create your own or adjust these to your particular vision condition.

Exercise # 3: PALMING

This exercise is done without any glasses or contact lenses. Palming is done to reduce stress around the eyes, by placing your palms around your eyes you are stimulating very powerful acupuncture points which help to calm the mind, relax the muscles around the eyes and bring healing energy to the eyes (through increased circulation).

INSTRUCTIONS for Exercise # 3:

Remember to breathe. Take two deep breaths.

Find a flat table to sit at, lean forward, place your elbows on the table, and close your eyes gently.

Now, place the palm of your left hand over your left eye, your fingers on your forehead, and the hollow of your palm directly over the eye, but not touching it. There is still room to blink. The heel of your hand rests on the cheekbones.

Then place the other hand over the other eye with the fingers crossing over the fingers from the other hand. The palm should be over the eye and the heel of the hand resting on the cheekbones.

Make sure your elbows are low enough so that your face and the weight of your head are resting in your palms so that there is no stress on the neck.

Palming gives you the opportunity not to try to see, but to just focus on relaxing your mind and eyes simultaneously. Even though we recommend that you do this for only three minutes, palming can be done for as little or as much as you like throughout the day as a way to relax your eyes and calm down from the tensions of daily life.

Exercise # 4: FIGURE EIGHTS

This exercise increases the flexibility of your eye muscles in a relaxed way.

INSTRUCTIONS for Exercise # 4:

Remember to breathe. Take two deep breaths.

Either stand or sit with your feet shoulder width apart with your hands at your sides. Do not cross your hands. Let your knees bend slightly.

Imagine a figure eight approximately ten feet from you lying horizontally (lying in the shape of an infinity sign)

Let your eyes trace along the figure eight without moving your head. First trace in one direction, then in the opposite direction. Always remember to continue to breathe and blink as your eyes move effortlessly along the figure eight. Check for tension in the jaw and let it release.

Exercise # 5: THE HOT DOG

This exercise is done to improve the flexibility of the inside muscles of your eyes (called the ciliary muscles). It is important to keep those muscles flexible.

INSTRUCTIONS for Exercise # 5:

Remember to breathe. Take two deep breaths.

Either stand or sit with your feet, shoulder width apart. If you are standing, make sure your knees are slightly bent.

Aim your eyes on any target in the distance.

While looking at your distant target, bring your index fingers, tips touching about eight inches in front of your eyes and into your line of sight.

Still aiming your eyes at the distant target calmly notice a mini hot dog has appeared between the tips of your fingers. Remember to continue to breathe easily and deeply. Do not let the awesome beauty of the mini hot dog to distract you and to cause you to aim your eyes directly at it. Continue to aim your eyes toward the distant target.

Pull the tips of your fingers apart slightly and observe the hot dog floating in the air.

Now keep the hot dog for two breaths, then look directly at your fingers and the hot dog will disappear. Do not retrieve the hot dog for two breaths; then look again in the distance and find it once again. Switch back and forth for two minutes.

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BASIC EYE EXERCISES-Exercise 1

OVERVIEW

Eye exercises have been used for many years and by many cultures to help maintain healthy vision. The eyes need to be exercised much like any other part of the body. Unfortunately, the increased use of computers, television viewing, near work both at school and on the job, has created chronic, excessive stress on our visual system. Our eyes and bodies were not designed to withstand this ongoing stress, which we believe contributes to poorer vision, eye disease, and often neck and back problems.

Is it little wonder that 75% of students in graduate school are nearsighted?

Eye exercises can strengthen eye muscles, help maintain flexible lenses and help maintain sharper vision with just 5-10 minutes each day. Just choose a few of the eye exercises to do during each session. For people who spend hours on the computer each day, you should take a 2-3 minute break each hour for eye exercises (palming is an excellent exercise to do each break).

The exercises below do not represent a vision therapy program. For an individualized vision therapy program or to get an evaluation, you can contact the Optometric Extension Program at (949) 250-8070, or visit their website at www.oep.org to find a qualified vision therapist near you.


BASIC EYE EXERCISES

Exercises To Help Keep The Eyes Healthy
RULES FOR SUCCESS

In order to achieve your goal of improved vision, it is important that you have a good space in which to work. That space should be quiet and private. It should have good lighting.

GETTING READY

The following are essential components to integrate into your vision improvement program.

BREATHE: as in yoga the importance of good breathing is essential to getting the most out of your exercises. As you look around your world become aware of when you are holding your breath. Breathing regularly will bring more oxygen to your eyes and reduce stress on your vision.

BLINK: remembering to blink will help you from staring and working too hard as you do your exercises. It will also soothe, and moisturize the eyes.

SMILE: adding a smile to your exercises will help reduce any tension you might be holding in your eyes. So smile as you go through life.

HAVE FUN: these exercises should be looked at as something you enjoy doing rather than a task you have to do. This is for you so enjoy your self.

COMMIT: as in anything you really want in life it is important to commit your self towards that goal. If you don't think that this is the proper time for you to make this promise of improved vision to yourself, then you might have to put this program off to another time.

BELIEVE: you must believe so you can conceive. So check in with your belief systems around improving your eyes. It is possible, so make sure you believe it as you begin the program.

THE EXERCISES

In general, each of the exercises selected should be done for one to three minutes. For active computer users, try to take a 2-3 minute break every hour on the computer for eye exercises. Pick 2-3 exercises out (Palming is a good one to keep doing every hours).

Exercise # 1: BREATHING

How you breathe is an integral part of your health and your vision improvement. Smooth even breathing, deep and rhythmic helps us to center our attention on our inner self. We concentrate on the steady intake and exhalation of breath. Air is taken in all the way down to the bottom of the lungs. As it fills the lungs, they expand and our stomach pushes outward. As we exhale pushing air up slowly from the bottom of the lungs our stomach contracts. Most of us breathe very shallowly. We contract our lungs pull our stomach in and lift our shoulders when we inhale and push them out while we exhale. This is backwards!!! This exercise is very soothing. It can be done anytime, anywhere. It is difficult at first; so practice it patiently.

INSTRUCTIONS for Exercise # 1:

Do not wear any glasses or contact lenses if possible.

Sit on the floor or on a comfortable chair in a quiet room. Or stand in a balanced position with your knees slightly bent.

Close your eyes gently

Notice the rhythm of your breathing

Inhale deeply through the nose. Try to let your shoulders remain down and loose. Lungs are like balloons so let them expand as they fill imagining that they go all the way down to your pelvic seat.

Exhale slowly and evenly through the mouth, pushing the air out from the bottom of your lungs. Feel your stomach and chest flatten but do not squeeze the air out. Let your lungs rest at the end of your exhale and simply allow your body to begin its next inhale. Try not to force the inhale, but wait for the natural impulse to breathe.

Repeat the inhale and the exhale letting a natural rhythm flow continuously. Do not overbreathe.

Concentrate all your attention on the intake and exhalation of air. Let thoughts simply evaporate.

Let your eyelids hang heavy until they gently close. Your eyes should be unfocused and the eye muscles relaxed. Let your jaw go slack. Your mouth should be slightly opened. Say the word " Duuuuuuh" in order to help your jaw drop.

Let your body move slightly to prevent muscles from becoming locked.

Continue breathing for three minutes.

When you open your eyes, don't look at anything in particular. Just let your eyes open without refocusing so that they can momentarily receive light in the most natural and relaxed way.

Practice this breathing technique as often as you wish with and without your glasses/contacts on.

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Eye Muscle Exercise, Eye Exercise for Natural Vision Correction

Not many people have heard that you can exercise your eyes but it is true there are many different types of eye exercises. We can try to remember to take plenty of breaks from computer and stare at far and near places away from the computer. Take "eye breaks" by looking off into the distance and focusing on many different targets. We all fear of losing our sight because it will keep us from having an active normal life.

What Do the Eye Exercises Involve?

Eye exercises are often called physical therapy for the brain and the eyes. Through these therapeutic exercises, patients can control their eye muscles and to see properly. The eye exercises are usually unique to the patient and vary depending on the patient's age and other existing eye problems. Examples of different types of eye exercises include any of the following:

• covering one eye with one hand and looking at different objects continuously instead of staring at just one object;
• concentrating the eye on a solitary object; or having the eye follow a pattern in order to build vision muscles.
• Rub your hands together vigorously to make them warm. Cup the hands slightly and cover your closed eyes with your hands.
• Rest your hands on the tissue surrounding the eyes rather than the eyes themselves.
• Move both eyes simultaneously in small circles. You can imagine a clock or move a finger in a circle before your eyes to get you started.
• Shut your eyes for a long blink while you rub your palms together until your palms are warm.
• Cover your eyes completely with a soft fabric (make certain no light is getting through the edges) and rest them for three to five minutes.

Also remember Eye exercises will not help patients who have dyslexia, or this will also not help people who have near sidedness. Excessive blinking or squinting of the eyes. These exercises are not effective for paralysis of an eye muscle, eye muscle spasms, or eyesight problems. With conditions such as amblyopia, eye exercises are usually the most helpful. Vision therapy exercises given to a person with amblyopia will help best because it will force the brain to see through the amblyopic eye, and helps to restore vision in the patient.

Try this Eye Exercise:

Eye exercises are sometimes called by people physical therapy for your brain and also the eyes. When a patient goes through these exercises it teaches them to work with their eye muscles and will help them to see better. One exercise that is sometimes used is called hydro therapy which involves placing a bowl of hot water and one with cold water in front of you. Make sure the water is hot but not too hot so that it will burn you. The water in the other bowel should be ice cold so either put ice cubes in it or take it out of the freezer. Put a wash cloth in each bowel then place the wash cloth from the hot water on to your closed eyes and leave it there for 30 seconds and then put the one from the cold water over your eyes and do the same thing After you have done that massage you eyes for another 30 seconds. Another exercise is called blinking this exercises is a real help if you have dry eyes. Because it helps to produce more tears, you can do this by squeezing your eyes shut really tightly. Then blink normally a few times, and squeeze again. Repeat a few times, and your eyes will feel more relaxed and comfortable.

All this exercises should help your eyes to feel better from any strain that you may have put on them and will also help you to improve your eyesight. But if you have tried this exercises and they still do not help or your vision keeps on getting worse be sure to talk to your eye doctor about it because it could be signs of a far more serious problem. Far more serious than eye strain and something that should be dealt with right away so that you do not lose your eye sight.

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Eye Care Tips-Exercises-Don'ts of Eye Care

General Eye Care Tips:

1.To rest the eyes, lift them occasionally from close work and look into the distance.

2.Give rest to your tired eyes by applying two thin slices of cucumber as cool compress and relax as you do so.

3.Splash cold water occasionally to eyes to relax them and bring back the sparkle to tired eyes.

4.Prevent the glare of light which has a fatiguing effect on the eyes. Light fixtures in the bedroom should reflect light upwards as well as outwards and not direct on the eyes.

5.Dip gauze pads in light tea and keep on the tired eye for 15 minutes.

6.To fade away -dark circles below the eyes, make paste of three almond kernels and milk. Apply this paste: and leave till it dries.

7.When applying cream or make up around the eyes use the ring finger (as it exerts less pressure).

8.Dark shadows and tiny lines under the eyes can be disguised by applying a light coloured foundation under them and smoothening them.

9.To remove puffiness under the eyes, use raw potato paste sandwiched between two thin pieces, of (for each eye) and keep on the eyes for 20 minute.

10.If your eyes are on the smaller side, open them using subtle Grey, beige or brown shades of shadow, using a darker shade on the crease of the lid.

11.Apply a pale shade of eye shadow on the lid and deeper shade below the brow for deepest eyes.

12.When applying mascara, brush with an outward sweep to the underside of the top lashes and allow it to dry before giving a second coat. After this, use a small comb or a small brush to separate them.

13.Remove mascara from the eyes by rubbing a little moisturizer on the lashes or by dipping a bit of cotton wool in hot water and wiping them. Or place a roll of cotton wool under the top lashes and wipe from above with another piece of damp cotton wool.

14.If your brows are thick, pluck hair from inner corners with a pair of clean tweezers and pluck from the middle to make an upward arch and let the brow end in a thin line.
Before you start plucking the hair from the brows, draw the sort of eyebrows you have in mind with an eyebrow pencil and pluck from beneath.
When tweezing hair from the eyebrow, pull in the direction of the hair growth with a quick flick of the hand.
Never pluck from above the brow or the re-growth will give a greenish appearance.

15.For a long face, give the brows a shape by extending them past the outer corners of the eyes to give the illusion of width.

16.For a square face, pluck above the inner eye-corners curving gently out.

17.For a round face pluck hair giving a straightest arch.

18.If the eyes are deepest, pluck the hair from under the brows to give the illusion of large eyes.

Simple everyday eye exercises

• After every hour before a computer screen, close your eyes gently for 30 seconds to relax them.

• Yoga experts recommend you to rotate your eyes often to relax muscles. Move your eyeballs from extreme left corner to the right corner.

• Hold a pencil at arm's length and slowly bring it towards your nose, keeping eyes focused at all times. This helps prevent blurred vision.
  

When to see a doctor

• If you have persisting headaches see a doctor and well light your work area and correct your reading/writing posture. · If you have sties often, they may indicate refractive error.

• If you squint every time you read a book or watch television.

• If you have dryness of the eyes, check out if it's due to antihistamines, decongestants, diuretics, muscle relaxants, tranquilizers that you may have taken.

• If you plan to take oral contraceptives they may decrease tolerance of the eye.

• Even if you have no complaints it's important to see a doctor and have a routine eye check up.

Don'ts of eye care

• Don't wear contact lenses for extended periods of time or overnight as this leads to complication.

• Don't rub eyes frequently as this can cause an eye infection as few of us bother to wash our hands before touching our eyes.

• When you splash water do not do this furiously believing doing this will take away tiredness instead wash gently as splashing may hurtle the smallest dust particles or an allergen which may minutely damage the cornea.

• Use disposable tissues instead of handkerchiefs to wipe eyes, as they are more hygienic.

• Don't sit near than 15 feet from the television and keep your book at least two feet away for stronger eye muscles.

• Use cream based eye makeup as powdery eye shadows can enter eyes and, cause irritation. Be very gentle in case you wear lenses.

• Avoid using aerosol products like hairspray if you wear lenses.

• Don't use your mascara for more than a year.

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A Very Useful Eye Exercise

#3 - 3 CUPS

The following describes a very useful eye exercise:

1. Refer to the above image labeled "#3 - 3 CUPS." You will also need a pen or pencil.

2. Sit relaxed and adjust your chair so that you are 12 to 24 inches from the computer monitor at eye level. If the image is not perfectly clear to you, that's all right, as long as you can make out the image.

3. Hold the pen vertically between the two circles approximately 1 inch from the screen. The top of the pen should be at the same level as the image.

4. Focus on the top of the pen as you slowly bring it toward your face. (Refer to Figure 3.2 below.) As you bring the pen closer to your face you will notice the two circles appear to become three circles. When it appears that the three circles are all the same shape and proportion, stop moving the pen.

5. Try to shift your focus from the pen to the center circle. This may be difficult and could take a few days to master. If you have trouble doing this, refer to "Troubleshooting" below.

6. Once you can focus on the center circle, move your pen away while maintaining your focus. Try to see the center circle as clearly as possible. As you increase your focus you will notice that the center circle becomes three-dimensional. It will look as if you were peering down into a Styrofoam cup. (Refer to Figure 3.3 below.)

7. Your final goal is to look at the two circles and create the three circles, the center one appearing three-dimensional, without using your pen.

Troubleshooting:

a) You have trouble creating the third circle.

Move closer or farther from the monitor. Also, your eyes may have become tired very quickly, so briefly look away or perform the Distant Night eye exercise to refresh your eyes.

b) You see four circles.

Focus closer to the tip of your nose. Bring the pen closer to your face and keep your eyes focused on it. This should transform the four circles into three. Another option is to move a few inches farther from the monitor.

c) You cannot focus on the center circle.

If you can see the center circle but have trouble focusing on it without the pen, be assured that this is normal when you're first performing this eye exercise. Focus on the top of the pen, then slowly look over it at the center circle. Keep going back and forth between the two until you are able to focus on the center circle without the pen.

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How to exercise your Eyes

Sit comfortably on a chair. Rub your hands together until they feel warm. Close your eyes and cover them lightly with your cupped palms. Avoid applying pressure on your eyeballs. Place your palms so that the nose remains uncovered, and the eyes remain behind the slight hollow of the palms. Make sure that no light rays enter the eyes, and leave no gaps between fingers or between the edge of the palms and the nose. You may still see other lingering traces of colors. Imagine deep blackness and focus on the blackness. Take deep breaths slowly and evenly, while thinking of some happy incident; or visualize a distant scene. After your eyes see nothing but blackness, remove your palms from your eyes. Repeat the palming for 3 minutes or more.

1. Close your eyes tightly for 3-5 seconds, then open them for 3-5 seconds. Repeat this 7 or 8 times.
2. Close your eyes and massage them with circular movements of your fingers for 1-2 minutes. Make sure you press very lightly; otherwise, you could hurt your eyes.
3. Press three fingers of each hand against your upper eyelids, and hold them there for 1-2 seconds, then release. Repeat 5 times.
4. Sit and relax.Roll your eyes clockwise, then counter-clockwise. Repeat 5 times, and blink in between each time.
5. Sit about 6 inches (200 mm) from the window. Make a mark on the glass at your eye level (a small sticker, black or red, would be perfect). Look through this mark and focus on something far away for 10-15 seconds; then focus on the mark again.
6. Hold a pencil in front of you at arm's length. Move your arm slowly to your nose, and follow the pencil with your eyes until you can't keep it in focus. Repeat 10 times.
7. Look in front of you at the opposite wall and pretend that you are writing with your eyes, without turning your head. It may seem difficult at first, but with a bit of practice it is really fun. The bigger the letters, the better the effect.
8. Imagine that you are standing in front of a really big clock. Look at the middle of the clock. Then look at any hour mark, without turning your head. Look back at the center. Then look at another hour mark. Do this at least 12 times. You can also do this exercise with your eyes closed.
9. Focus on a distant object (over 150 feet or 50 m away) for several seconds and slowly refocus your eyes on a nearby object (less than 30 feet or 10 m away) that's in the same direction. Focus for several seconds and go back to the distant object. Do this 5 times.
10. Focus on an object in the distance (as far as possible) with a low contrasting background. Do this for a few minutes every half hour or so. This does not improve your vision, nor does any other technique. It can, however, maintain your best eyesight level during the day and prevent significant further vision deterioration.

Tips

• It's more important to do the exercises regularly than to do them for a long time. Even 30-60 seconds of eye movement every hour is very helpful. For example, when your computer takes its sweet time to do something, most people just swear at the poor thing and waste the time, but you can make a few circles with your eyes. Even the first day you do this, you should notice that, when you finish working, your eyes aren't as tired as usual.
• Taking short breaks from near work (e.g. staring at a computer monitor) to stare out to the distance also relieves some strain.
• palming is a good method to help your eyes feel better. You close your eyes and put you palms over them, this will rest your eyes as the natural chi power that flows from your hands will rest your eyes.

Warnings

• Consult your optometrist (eye doctor) before doing any of these exercises. The last thing you want to do is add further strain to your eyes, or damage them permanently.
• When doing these exercises, make sure that you're not facing anybody, or that they know you're doing eye exercises. Otherwise they might think you've gone nuts.
• Extensive peer reviewed research has shown that visual clarity is not improved by exercise. Some people have weakness in the ability to turn their eye in or out. You may have esotropia (eye naturally turned in) or exotropia (eye naturally turned out). Exercise may help these conditions.
• Doing these exercises when you wear contacts may cause them to suction to your eyeball. They might also move around and possibly become folded and/or dislodged, which can be extremely uncomfortable as well.
• Do not apply pressure on your eyes.

Things You'll Need

• Pencil

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