1. 👀 Palming
How to do:
- Rub your hands together to generate warmth.
- Gently cup your palms over your closed eyes without applying pressure.
- Breathe deeply and relax for 1–2 minutes.
✅ Relieves eye fatigue and calms the optic nerve.
2. 🔄 Eye Rolling
How to do:
- Sit upright and roll your eyes clockwise in a circular motion (slowly).
- Repeat 5 times, then roll anti-clockwise 5 times.
✅ Improves flexibility and blood circulation in eye muscles.
3. 🎯 Near and Far Focus (Thumb Focus)
How to do:
- Hold your thumb 10 inches in front of your nose.
- Focus on your thumb for 5 seconds.
- Then shift your focus to a distant object (10+ feet away) for 5 seconds.
- Repeat 10 times.
✅ Enhances focus and strengthens eye muscles.
4. 👆 Up & Down Movement
How to do:
- Without moving your head, look up as far as you can.
- Then look down. Blink and repeat 10 times.
✅ Stretches the vertical eye muscles and reduces tension.
5. ↔️ Side-to-Side Eye Movement
How to do:
- Look to the extreme right, then to the extreme left.
- Keep head still. Blink in between each movement.
- Repeat 10 times.
✅ Great for screen users to keep lateral eye movement active.
6. ➕ Diagonal Eye Movement
How to do:
- Look diagonally from top left to bottom right.
- Then from top right to bottom left.
- Blink after each set. Do 5 repetitions.
✅ Engages less-used diagonal muscles and boosts coordination.
7. 🔁 Figure 8 (Infinity Eye Exercise)
How to do:
- Imagine a big “8” figure in front of you, lying on its side.
- Trace the figure slowly with your eyes.
- Do it in both directions for 1 minute each.
✅ Improves eye coordination and control.
8. ⌛ Blinking Exercise
How to do:
- Blink quickly 10–15 times.
- Close your eyes and relax for 20 seconds.
- Repeat 3 times.
✅ Keeps eyes moist and refreshed, reduces screen-induced dryness.
9. ☀️ Trataka (Candle Gazing)
How to do:
- Light a candle in a dark room. Sit at eye level, 2–3 feet away.
- Gaze at the flame without blinking as long as possible.
- Close eyes, visualize the flame.
- Do for 2–3 minutes (avoid if you have epilepsy or migraines).
✅ Improves concentration and sharpens vision over time.
10. 🌿 Eye Massage with Fingers
How to do:
- Use fingertips to gently massage around the eyes in circular motions.
- Focus on eyebrows, temples, and under eyes.
- Do for 1–2 minutes.
✅ Stimulates blood flow and relaxes eye area muscles.
🔔 Tips for Best Results:
- Practice these exercises daily, especially after screen time.
- Always blink between movements to reduce strain.
- Maintain a healthy diet with Vitamin A, lutein, and omega-3s.
- Get your eyes checked annually if you have vision concerns.
