How Can We Strengthen the Muscles of Our Eyes?

The Importance of Eye Exercises

Today, many people suffer from eye fatigue and pressure due to their lifestyle and job choices. Both adults and children spend a lot of time staring at computer screens or mobile phones. Other factors, such as pollution, excessive use of contact lenses, and improper glasses, also contribute to eye fatigue. Therefore, you should perform exercises that relieve eye pressure. Eye exercises cannot correct nearsightedness, excessive blinking, or dyslexia, but they can be effective for:

Double vision

Astigmatism

Poor depth perception

Lazy eye or amblyopia

History of eye surgery

History of eye injury

Eye misalignment or strabismus

Weak focus due to weak eye muscles

Doing the Right Exercises to Strengthen Eye Muscles

Just as the human body needs exercise, eyes also need it. By strengthening the muscles, individuals can gain a wider field of vision and reduce the risk of vision problems. Although working with a computer causes eye fatigue, as we age, vision is affected and the ability to adapt decreases. Therefore, strengthening the muscles that make up the eyes is crucial for improving vision. Doing a series of daily exercises can reduce eye fatigue and delay presbyopia.

Here’s a simple exercise: Sit comfortably in a chair. Rub your palms together until you feel warmth. Close your eyes and cover them with your palms. Avoid pressing your eyes, and ensure that no light leaks through your fingers. Now, focus on the dark space in front of you, and gradually think of pleasant memories from the past. After three minutes, slowly open your eyes and repeat this exercise every few hours.

For the next exercise, firmly close your eyes for three to five seconds, then open them. Perform this exercise seven to eight times daily.

Take a towel and soak it in warm water. Soak another towel in cold water. Gently place the warm towel on your face, especially around your eyebrows, eyelids, and cheeks. After a while, remove the warm towel and replace it with the cold towel. Be sure the second towel is cold.

From time to time, soak a towel in warm water and use it to massage your neck, forehead, and cheeks.

While working, close your eyes and gently massage your eyelids in circular motions with your fingers for one to two minutes, without applying pressure to the eyes. Rotate your eyes in a clockwise and counterclockwise direction several times a day.

Every few hours, stop working and focus on an object about 50 meters away for 10 to 15 seconds. Then, gently shift your gaze to focus on nearby objects. Repeat this exercise five times.

Sit about 15 cm away from a window. Place a marker on the glass and focus on it for a few minutes, then shift your focus to objects farther away through the window.

Place a pencil in front of you and slowly bring it toward the tip of your nose. Keep your eyes focused on the pencil as you follow its movement.

Stand in front of a wall and try to trace text on the wall using only your eyes, without moving your head.

Imagine you are standing in front of a large clock. Focus on the center of the clock face, then look at each of the marks on the clock face one by one. Perform this exercise without moving your head, at least 12 times.

While doing this, every half hour, take a break and look at the farthest object visible around you, which has less contrast and resolution compared to the surrounding environment. Move your eyes up and down, repeating this exercise eight times, then change to left and right movements.

Therefore, eye exercises are just like exercises for the hands and legs. The stronger the eye muscles become, the more endurance and strength you will have, and the less likely you are to suffer from eye damage due to eye pressure in the future. I hope you enjoyed this content on therapeutic exercise, and feel free to share it with anyone interested in fitness. For more in-depth content, you can visit the Sports World section of Saadnews. Thank you for your support.