Exercises for the Eye: The Complete Exercise Regimen for Improving Your Eyesight

If you had to rely on glasses or contact lenses for a long time now and finally thought you had it enough, or your eyesight has gotten bad recently, or one of your parents, kids or other family members is suffering from eye problems, is there any other option than laser eye surgeries? While these surgeries were a major and recent breakthrough in ophthalmology and worked for thousands of people, a large number of people are still averse to these because they think it's too expensive, dangerous, and full of potential side effects. The good news is that there is another option. It doesn't take much money or involve high risks, but only your desire to recover and only 15 to 20 minutes of your time per day. In this article, you will be presented with a complete eye exercise regimen will keep you on track towards steady eyesight recovery and even your natural 20/20 vision.

The premise of eye exercises is that adjustments for seeing are made by eye muscles (4 rectus, 2 oblique), and just like any other muscles, these can be strengthened by exercise and thus strengthening the eyesight. One of the reasons why these eye exercises are effective is that the biggest cause for eye problems is fixing your gaze at a single point for a long time. By moving your eyes around, you simultaneously strengthen your muscles and prevent further development of eye problems.

When doing these exercises, sit or stand erect and fix your head in that position. You will only be moving your eyeball. Look at the wall for your reference when indoors, and use an object at a fixed distance outdoors. Imagine there's a clock in front of you, and this will be the reference point for the position of your eyeball for rest of this regimen.

• Warmup - move your eyes in the following manner.
  1. Up-down (12 o'clock - blink - 6 o'clock - blink) x 2
  2. Left-right (9 - blink - 3 - blink) x 2
  3. Diagonal (11 - 5 - 1 - 7, blink in between) x 2
  4. Rotate (starting from 6 o'clock, 2 x counterclockwise then 2 x clockwise, blink after each round)
• Main exercise
  1. Up-down (12 - 6), 8 times without blinking
  2. Down-up (6 - 12), 8 times without blinking
  3. After every 8 reps, place your eye at the center and blink.
  4. Repeat #1 and #2 for 2-4 sets.
  5. Left-right (9 - 3, 3 - 9, same as #1-4 above)
  6. Diagonal (11 - 5, 5 - 11, same as #1-4 above)
  7. Diagonal (1 - 7, 7 - 1, same as #1-4 above)
  8. Rotate (6 - 12 - 6, 12 - 6 - 12, alternate the two. After 4 sets of 8 reps (4 reps each), blink and switch between CW and CCW)
• Light-and-dark training
  1. Cover your eyes with your palms.
  2. Remove the cover as if your hands are a set of doors that opens outwards.
  3. Alternate #1 and #2 for 10 seconds. - This training relaxes the eyes and trains the iris which controls the amount of light that comes into the eyes.
• Closing exercise
  1. Close your eyes for 3 seconds, then open for 1 seconds. Repeat this 4 times.
  2. When shutting your eyes, contract your facial muscles as much as you can so that you can feel the pressure in your eyes.
  3. Warm your hands by rubbing palm against palm, then cover your eyes with them.

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