|11-11-2011, 03:48 PM||#2 (permalink)|
Join Date: Nov 2010
These are exercises designed to strengthen your extra-ocular muscles (the muscles around your eye.)
Move your eyes all the way to the right, then all the way to the left. (10 reps of this.)
Move your eyes all the way up, and all the way down. (10 reps of this.)
Do that in each direction diagonally, 10 reps both ways.
Keeping your eyes focused as outward as possible (as far out as they can move), SLOWLY rotate them all the way around.
Clockwise (5 reps)
Counterclockwise (5 reps.)
End by closing your eyes and massaging them, around the outside. Also massage your temples. Do this for as long as you like.
These are focus and vision exercises that improve your eyesight gradually by teaching your eyes how to work properly:
Zoom exercise: Put your thumb a short distance from your eye so that you can focus on it (a few inches). Move it away until you lose focus, and then stop and move it back. Continue to do so, as slowly as you need to maintain focus. The goal is to maintain focus on the thumb tip as it is moving back and forth. Try this with both eyes, or with each eye while the other is closed.
Focus switching exercise: In this exercise, you are teaching your eyes to quickly switch focus between near objects and far objects. Hold the tip of your thumb a few inches from your eyes. Pick an object a few feet away (or farther if you are up to it.) Practice quickly switching your focus back and forth between the two objects. Try with both eyes, and also with each eye while the other is closed.
The muscle and vision exercises should be done every day for best results.
These are behavioral modifications that help your eyes by improving the way you use them:
Computer monitors are horrible for vision. This does not mean that we should stop using computers, but rather that we should adopt good vision habits while looking at the screen. To start with, increase zoom on webpages and documents so our eyes are not straining.
Blinking: Most people do not blink very often when at a computer. This causes the eyes to becomes strained and dry. Make a conscious effort to blink often. Every so often, try this: Shut your eyes as tightly as possible, and keep them shut for 5 seconds. Open them for 5 seconds. Repeat 5 times. Your eyes should have produced tears by now; essential lubrication. This is especially good if you've forgotten to blink for a while.
Focusing: Focusing too long on a close object (like the monitor) causes unnecessary strain. Every minute or so, quickly switch your focus to an object across the desk or across the room, and then back to the monitor a few times.
Palming: Sometimes it's good to let your vision go to complete blackness, to "reset" the eyes. Close your eyes and place your palms over them, so no light is let in. Relax your eyes, and try to wait until you see only black. Wait a bit, and then open them. This refreshes the vision.
It is hard to remember these behavioral modifications, so sometimes it is good to set an egg timer when at the computer, to remember to do these things.
I have only been doing these for a little while and not very frequently, but I am aware that fighter pilots and the like have used these exercises for a long time to improve their vision, and the Chinese government has elementary school kids do these every day, once they realized that poor vision was becoming a costly health problem. If you start doing them, you will feel how tense your eyes have been.
|11-12-2011, 02:46 AM||#3 (permalink)|
Join Date: Jun 2011
Sometimes when I'm out walking, I find that it's hard for me to focus on certain objects in the distance or at a particular distance from me. I do the exercise firenexx described (my grandmother taught that one to me) where you move your eyes all the way to one side and the all the way to the other (or up and down, etc.). I also practice shifting focus between objects of varying distance (I came up with this one on my own). I've always found that if I do these exercises long enough (say, for 5-10 minutes or so), I'm able to focus clearly on objects at any distance.
I already have good vision, though, so I can't promise that these exercises would help in the case of someone who is near-sighted.
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