Eye Exercises

Exercise No. 1

One of the bad habits of defective eyes is trying to take everything in with a single glance, which causes a fixation of the gaze. The eyes of the natives of more primitive tribes have continuous mobility. They don’t fix their eyes on any point but instead scan all the details and take in a broad view. This is the healthy way to look. Industrial society has led to the modification of natural vision, which essentially results in a fixation of the gaze. To prevent this, the eyes must be in continuous motion, taking in a small detail from the whole each time, and the gaze should move quickly from one place to another. This way, the whole image will be drawn more clearly without causing an extraordinary effort for the eyes. Until this habit is acquired, it is highly beneficial to practice this exercise with an image, landscape, or fragment, analyzing its parts slowly while quickly moving the eyes.

Exercise No. 2

Hold a magazine or book in your hand, start reading while keeping it as close to your eyes as possible, then slowly move it away until your arm is fully extended. Bring the page back closer without interrupting the reading, and repeat this up to twenty-five consecutive times. Afterward, put the book down and place your index finger between your eyes, as close to your face as possible, in a vertical position, and slowly move it away. Finally, bring it back closer, but always very slowly. Repeat about twenty-five times.

Exercise No. 3

This exercise aims to train the eye to look in all directions and thus regain the flexibility of the muscles, while also releasing tension. With your head and shoulders relaxed but without moving, start by looking to the right, then to the left, and vice versa. Next, look from top to bottom. Then, look at the four corners of a room. After a few days, move on to visual rotation, tracing a circle with your eyes about twenty times in each direction. Another form of direct eye exercise is crossing the eyes. Contrary to maternal warnings that the eyes might stay like that for life, looking at your nose is a way to stretch the muscles. These exercises may initially be a bit painful, even causing a kind of dizziness because the eyes are under tension. This pain will subside as you progress with the exercise, but it’s important not to overstrain your eyes.

Exercise No. 4

Direct your gaze to a dark place, keep it there for a few seconds, and then look at a very bright place. Pause in this position before looking back at the dark place and repeat.

Exercise No. 5

This exercise is practiced standing, with your feet about 30 cm apart, and letting your arms hang loosely. Then, start a gentle rocking movement by shifting your body from side to side. You must move your whole body, not just your head or torso, and lift your feet alternately. This exercise has two variations: short swinging and wide swinging. In the short swing, the feet are about 50 cm apart. Position yourself in front of a window or landscape, with one close object and one farther object. The oscillation should be slow and rhythmic. Keep your gaze on the close object. When you swing to the right, it will appear that the landscape moves to the left in relation to the close object. After observing for a while, close your eyes, and without stopping the movement, imagine the image with the same movements. In the wide swing, your feet should be farther apart, and the swinging motion should be larger.

Exercise No. 6

This is one of the simplest exercises and can be done at any time. It simply involves winking. Winking helps remove foreign bodies and ensures proper distribution of tear secretions, like a massage. When closing the eye, squeeze it tightly, tensing all the ocular muscles, and when opening it, relax.

Exercise No. 7

Place your index finger about a palm’s distance from your eyes and focus on a distant point. After a while, the finger will appear to split and form a doorway without a top crossbar, meaning the distant object you're focusing on will be framed by the image of the two fingers. When you try to focus on the fingers, the double image will disappear, and you will only see one of them. One of the images will likely appear blurrier than the other, which means the opposite eye is less relaxed or weaker. As you practice this exercise, both fingers should gradually acquire the same sharpness.

Exercise No. 8

For this exercise, you will need two calendars, one large one hanging on the wall and one small one to hold in your hand. First, fix your gaze with one eye, and then the other, on the number one of the small calendar, then look at the corresponding number on the large calendar, and repeat this for each number on both calendars. This adaptation is especially beneficial for nearsighted eyes, as it trains them to switch focus and visualize, starting from the small calendar, the numbers of the larger calendar.

Exercise No. 9

Glasses are usually prescribed separately for each eye. This practice further disrupts the balance and coordination of the eyes. A good exercise to address the issue of each eye and help restore coordination is to use an eye patch for short periods throughout the day. Eye patches can be bought at any pharmacy. Cover one eye with the patch and perform visual exercises or simply go about daily activities, as long as the uncovered eye does not strain its capacity, as this would be counterproductive. Cover the same eye each day for a while, whether at home in a relaxed setting or during a walk, being aware of the sensations and feelings it causes. After a week, or as long as necessary, switch the patch to the other eye, noting the differences in perception, emotional responses, and physical sensations. It is possible that one eye has much weaker vision than the other, which is why it may not perform certain movements when looking. This exercise allows each eye to perform all the necessary movements for vision.

Exercise No. 10

This is a basic exercise designed to rest the eyes. It involves placing the palms of your hands over your closed eyes, with your elbows resting on the table. The hands should not apply any pressure; the goal is relaxation, but the more darkness you can achieve, the better. In this way, the eyes will relax for about ten minutes. If your vision is normal or nearly normal, you will see the visual field as completely black; if not, you may see gray or colored spots, or bright streaks. However, as your vision improves, these streaks will disappear. Regardless, do not focus on the spots, as doing so would prevent your eyes from relaxing.

Exercise No. 11

This exercise involves opening and closing the eyes as you would in a normal blink, but at a faster speed. The eyelids play a crucial role in protecting the eyes, and their proper functioning largely determines whether your vision is good or bad. Blinking has two main functions: giving the eyes a moment of rest, albeit instantaneously, by isolating them from the light, and moisturizing the eyes. When vision is normal, blinking happens constantly, approximately every five seconds, but when the eyes are strained and the gaze is fixed, the tendency is to blink less frequently. Repeated practice will help incorporate it unconsciously. Since this exercise is so simple, it can be done as often as desired.

Recommendations

The fashion of wearing sunglasses began around 1914; before that, very few people wore them, and those who did were often met with pity, as others believed they had some disease or were blind. Keeping the sun away leads to isolation from our environment and increases the gap between the inner and outer worlds. Furthermore, it prevents the hypothalamus from communicating with the brain through the optic nerves, which connect to the eyeball and open to the outside world. Therefore, using sunglasses is not recommended, even for healthy eyes, unless in exceptional cases.

The sun is a general body rejuvenator and very beneficial for the eyes. It increases vitality and relaxes the organs. For ocular sunbathing, close your eyes and face the sun, slowly moving your head from right to left and vice versa. Then, gently clap your hands for a few seconds, and repeat the exposure to the sun. You can also open your eyes very slightly from time to time, like a flash. Sunbathing for the eyes is recommended frequently, but for short durations.

It is also advisable to wash your eyes with cold water several times a day. This stimulates the blood circulation of the eyes and their surroundings, similar to acupuncture.

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