Palming

In preparation for the eye exercises, palm your eyes. Closing your eyes and applying light pressure to them will help to relax your eyes. Sit comfortably in a chair. Rub your hands together until they feel warm. Close your eyes and cover them lightly with your cupped palms.

 

Eye socket massage

A gentle massage is very relaxing for the eyes. Using the tips of your thumbs, massage the area beneath your eyebrows – from the top of your nose to the edge of the eyelid – in circular motions.

 

Directional eye exercises

Moving your eyes in different directions is a good way to exercise your eyes. Stand or sit up right. Look straight ahead. Without moving your head, look to the left. Focus on what you see. Then look right. Move your eyes side to side five times. Repeat this three times.

 

Without moving your head, look down. Focus on what you see. Then, look up. Focus on what you see. Repeat this three times.

 

Important: move only your eyes, not your head.

 

Eye relaxation exercise

Sit up straight and stretch one arm out in front of your nose with the thumb pointing upwards.

 

Now choose five objects: the tip of your nose, your outstretched arm, your thumb and two more objects that are further away. Look at each object in sequence, resting your gaze on each object for about 5-10 seconds each time.

 

Finally, use both eyes and let your gaze wander over the tip of your nose, your arm, your thumb and the two objects, finishing by looking into the distance.

 

Accommodation exercise

Hold your right index finger at eye level, about 50 centimeters from your eye. Hold your left index finger about 15 centimeters behind it. In a steady rhythm, look from one finger to the other (right-left-right-left). Do this for one minute.

 

Butterfly exercise (to prevent dry eyes)

Face forward with your head straight and relax your facial muscles and lower jaw.

 

Open and close both eyelids up to 20 times. Keep your muscles relaxed the whole time – your eyelids should move gently and effortlessly, fluttering like the wings of a butterfly