Practice eye relaxation techniques.

May 22, 2008, Editor MCR,

Below are some eye relaxing techniques that you can practice easily at your desk.

Palming


  1. click for larger view
    Place your elbows on your desk and cup hands over eyes.
  2. Let your weight fall forward and rest your head in hands.
  3. Close your eyes and inhale deeply through your nose; hold it for three seconds, then exhale.
  4. Continue this deep breathing for 15 to 30 seconds. Repeat this exercise several times a day.

Change Focus

  1. Hold up a finger/pen a few centimeters in front of you.
  2. Focus on the finger/pen as you slowly move it away, and then focus on something further away
  3. Next, shift focus back to the finger/pen, and slowly bring the finger/pen back towards you.
  4. Now, shift your focus to something farther than the previous object and hold your eyes there for 2 seconds.
  5. Alternate your focus between the near and far objects, looking at each for at least 2 seconds at a time. Repeat this exercise several times a day.

Eye Rolls

  1. Close eyes and imagine a clock face.
  2. Start by moving eyes slowly from the centre to the 12 o’clock position and hold for 2 seconds,
  3. Then slowly roll eyes clockwise, until the cycle is completed.
  4. Repeat the exercise anti-clockwise.
  5. Next, slowly and gently move eyes to the 12 o’clock position and hold for 2 seconds
  6. Shift the eye position to 6 o’clock position and hold for 2 seconds, and follow by 9 o’clock and 3 o’clock positions, holding each end positions for 2 seconds.
  7. Remember to stretch as far out as possible all the time and do it slowly.
  8. Repeat the entire exercise at least 3 times.
  9. move eyes to the left, then slowly to the right

Warnings

  • Consult your optometrist or eye doctor whenever in doubt. The exercises may not be suitable for you.
  • Doing the exercises when you wear contacts may cause discomfort. The contacts may move around and possibly become folded or dislodged.
  • Wash your hands before doing palming to avoid getting irritants in your eye.

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This work by Musculoskeletal Consumer Review is licensed under a Creative Commons Attribution-Noncommercial-Share Alike 3.0 Singapore License. This article was contributed by Core Concepts - Musculoskeletal Healthcare Group. In the spirit of promoting health education, you may copy, distribute and transmit the work under the conditions specified by the license. For articles re-printed with permission, copyright remains with the original copyright holder (author or publisher). MCR's Creative Commons License does not apply in such cases.


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Comments

  • pearllike
    Hi! Relaxation Exercises is important for whole body.To check out more about relaxation exercises,please visit to website www.relaxedandalert.com
  • pearllike
    Hi! This is amazing tip for eye relaxation.
    Thanks for reading.
  • Grace Heng
    Besides practicing these eye relaxation techniques at work, one can also place a warm towel over your eyes at home. This allows a quick relaxation over the surrounding muscles that have worked really hard during the day. Just a quick 15 minutes will do the trick!
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