Do you feel like you’re glued to screens all day? You’re not alone. Most Americans spend over seven hours a day on devices, leading to tired eyes. Here’s a fresh approach to ease those eye muscles – eye yoga exercises.
Understanding Eye Strain
Eye strain, which often results from prolonged screen use, is a common discomfort many experience.
- Common symptoms: Many of us experience watery or dry eyes, headaches, and difficulty focusing after long screen sessions.
- Who’s affected: It’s estimated that two out of every three people in the US suffer from symptoms of eye strain.
While lubricating eye drops and screen breaks are traditional fixes, there’s a new player in town – eye yoga exercises.
What is Eye Yoga?
Eye yoga involves simple exercises that help relax and strengthen eye muscles. Here’s why it’s worth trying:
- Scientific backing – Research shows that eye yoga can be effective. A study involving medical students found reduced eye fatigue after practicing eye yoga for six weeks.
- Easy exercises – The routine includes simple actions like blinking, focusing in different directions, and palming (covering your eyes with your hands gently to relax them).
The Science Behind Eye Yoga Exercises
Eye yoga exercises, or yoga ocular exercises, are gaining attention not just as a wellness trend but as a scientifically supported method to alleviate eye strain. These exercises aim to enhance the efficiency of the muscles around the eyes, potentially reducing symptoms of eye fatigue.
A notable study from June 2020 helps validate the effectiveness of eye yoga. Conducted with a group of medical and nursing students, the study monitored participants who practiced eye yoga for 30 minutes daily, five days a week, under the guidance of a trained instructor. After six weeks, the participants reported a significant reduction in eye fatigue.
The eye yoga routine followed in the study included a sequence of exercises:
- Blinking
- Palming
- Front and sideways viewing
- Sideways viewing
- Diagonal viewing
- Rotational viewing
- Concentrated gazing
- Distant and near viewing
- Nose tip gazing
- Acupressure on the palm
These findings suggest that eye yoga can be a non-medical and therapeutic way to lessen eye strain and fatigue, providing a practical alternative to traditional eye care methods.
Other Ways to Reduce Eye Strain
Not keen on eye yoga? There are other easy methods to protect your eyes:
- Adjust lighting – Keep your room well-lit to reduce glare on your screen.
- Blink often – Regular blinking helps keep your eyes moist and reduces dryness.
- Follow the 20-20-20 Rule – Every 20 minutes, look at something 20 feet away for at least 20 seconds. This helps reduce the strain of focusing up close.
Whether you try eye yoga or stick to traditional methods, caring for your eyes is important. Simple changes can make a big difference in how your eyes feel at the end of the day. Protecting your vision is not just about comfort; it’s about your long-term health.
Sources:
“Alarming Average Screen Time Statistics (2024),” Exploding Topics, https://explodingtopics.com/blog/screen-time-stats
“Eyestrain,” Mayo Clinic, https://www.mayoclinic.org/diseases-conditions/eyestrain/symptoms-causes/syc-20372397
“Eye Strain,” Cleveland Clinic, https://my.clevelandclinic.org/health/diseases/21059-eye-strain
“Effect of Yoga Ocular Exercises on Eye Fatigue,” National Library of Medicine, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6937872/
“Safeguarding your sight,” Harvard Health, https://www.health.harvard.edu/healthbeat/safeguarding-your-sight
“Computer vision syndrome,” American Optometric Association, https://www.aoa.org/healthy-eyes/eye-and-vision-conditions/computer-vision-syndrome?sso=y
