Eye Strain: 10 Easy Exercises
There are "Three Treasures” in Chinese Medicine: the Qi, the Jing, and the Shen. The energy, essence, and spirit, respectively, are the foundations of a human being. The eyes are a reflection of the Shen and Jing. Jingshen literally means health, therefore bright and clear eyes reveal healthy constitution and mind, while dull and listless eyes show imbalances in the material and immaterial body.
The following exercises help to alleviate eye symptoms including soreness, tiredness, blurriness, floaters, double vision, astigmatism and assist in preventing further degeneration of eyesight. At the same time, since the eyes reflect overall health, doing this simple routine can revitalize and maintain wellness of mind and body.
Duration: 5-10 minutes
This set can be done standing or seated. If standing, bend knees slightly, tuck in hips, straighten spine, gaze straight head. If seated, sit upright with feet planted on ground if sitting in chair, or in lotus/half-lotus if on cushion.
Slow and steady, breathing naturally, do each exercise with intention and self-compassion. The number of repetitions is a guideline, not a rule. Listen to your eyes, to your body.
If you are unsure, consult with your health care provider(s) before attempting any new exercise.
10 Exercises for Eye Health
Massage Face
Rub hands together until palms are warm
Massage face with both hands briefly, focusing on the brow and eye area until it feels slightly warm
Rub Scalp
With fingers of both hands rub the roots of the hair from hairline at forehead to occiput (back of head)- 3x
Occiput Acupress
With two fingers of each hand, tap-press depressions on occiput that are directly in line with eyes - 36x
Brow Massage
Hold both thumbs at sides of face
Use knuckles of index fingers to massage around boney ridges above and below eyes
Start from inner corners of upper eyebrow ridges and, with light pressure, massage in line along ridges to ends of eyebrows. Do the same for the ridges below eyes.
light massage, top then bottom - 3x
Then with firmer pressure, top then bottom - 3x
Blink
Blink twice and then close eyes tightly for a moment, then quickly open the eyes wide - 3x
Look Backward
Slowly and gently twist your neck to each side, looking backward as much as possible, alternating left and right - 6x
Visualize
Open eyes wide and stare with intention at an object at or slightly below eye level
Close the eyes for a few seconds while visualizing the object in your mind
Do both steps 3x
Circle Eyes
With eyes closed, slowly turn eyeballs in large circles, clockwise 6x then counterclockwise 6x
With eyes open, do the same thing
In the morning, first do the exercise with eyes closed, then eyes open. In the evening, first do the exercise with eyes open, then eyes closed
Warm Eyes
Rub palms together until they are warm
Then use palms to gently press and warm the eyes for a few moments
Close Eyes
Close your eyes, slow your breath, breathing in and out fully
Breathe deep, nourishing, loving breaths into your eyes and breathe stale qi from inside the eyes out through your mouth
Do this several times until you are ready to open your eyes
