6 Exercises That’ll Improve Eye Health

6 Exercises That’ll Improve Eye Health

Other than our heart, our eye muscles are the hardest working muscle group in the body. It doesn’t matter whether you’re at work, at the gym or relaxing at home – we still stare at glowing screens. These habits weaken our eye muscles, making them tired and less efficient, which in turn weakens our eyesight and exacerbate existing problems. These six easy exercises will reduce the strain on your eyes – a leading cause of tension and tiredness.

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Important: take a 20-second break between each set.

1. Focusing on Different Distances

Focusing on Different Eyes

This exercise works on the inner eye muscles.

Repetitions: 5

Sets: 3

  • Stand or sit comfortably.
  • Place your thumb approximately 10 inches away from your face and focus on it.
  • Take a deep breath and focus on an object that’s 10-20ft away.
  • Repeat by changing focus between objects with every deep breath.

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2. Stretching the Medial and Lateral Eye Muscles

Medial and Lateral Eye Muscles

This exercise will stretch and strengthen the muscles that control the eye’s horizontal and vertical movement.

Repetitions: 3

Sets: 3

  • Sit comfortably while maintaining an upright position.
  • Look at the leftmost point you can without moving your head. Focus on this point for 5 seconds.
  • Blink a few times and return the eye to its normal resting state.
  • Look at the rightmost point you can without moving your head. Focus on that point for 5 seconds.
  • Blink a few times and return the eye to its normal resting state.
  • Repeat the exercise by looking at the upmost/lowest point. Remember to blink between each stretch.

3. Relaxing the Eyes

Relaxing the Eyes

This exercise will reduce tension and stress around the eyes and is recommended when taking a break from working on the computer.

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Duration: 5-10minutes

  • Sit comfortably and take a few deep breaths.
  • Lean your elbows on a desk (place a pillow underneath to reduce strain on the elbows).
  • Rub your palms together to warm them up.
  • Close your eyes and cover them with your palms. Your fingers should be on your forehead, and the bottom of your palms should lean on your cheekbones.
  • Make sure not to put pressure on your eyes by pressing your palms on them. To be sure, try blinking.
  • Remain in this state for 5-10 minutes (it’s recommended that you use a timer).
  • If your eyes still feel tired after this, repeat it.

4. Half-Closing Your Eyes

Half-Closing Your Eyes

This exercise, taken from traditional yoga, is meant to strengthen your eyelids, which have an important role in supporting the eye.

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Duration: 1½ minutes

  • Partially close your eyes, make sure your eyelids cover no more than half the eye.
  • If your upper lids start shaking, concentrate until they stop. You can try focusing on a distant object.
  • Remain in this state for 10-15 seconds, and then slowly close your eyes.
  • Take a few deep breaths to increase your blood flow. Visualize that the clean air you’re inhaling goes into your eyes. Exhale, then repeat for a minute.

5. Number 8 Movement

Number 8 Movement

This exercise will strengthen the eye muscles and will improve their flexibility.

Repetitions: 10 per each direction

Sets: 3

  • Imagine the number 8 lying down (∞).
  • Track that shape with your eyes – do this slowly without moving your head.
  • After completing 10 repetitions to one direction, blink for a few seconds, then perform 10 more repetitions to the other direction.

6. Massaging the Eyes, Temples, and eyebrows

Massaging the Eyes, Temples, and eyebrows

This exercise relaxes the eyes and reduces strain and tension by increasing blood flow to these areas. Additionally, the mild pressure on the tear ducts will increase the moistness in the eyes, which provides relief for tired eyes.

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Repetitions: 3

Close your eyes.

  • Lightly press on your upper eyelids and gently massage them in circular motions using 3 fingers. Perform 10 clockwise movements, and then 10 counter-clockwise movements.
  • Repeat the same exercise on the lower eyelids.
  • Use your fingertips to massage your temples in circular motions. Do this 20 times in a clockwise direction, and then 20 more times in a counter-clockwise direction.
  • Massage the point between the eyebrows.
  • Apply gentle pressure on the inner edges of the eyebrows (by the nose), and then release. Perform this exercise 3 times.

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