Eye relaxation exercises
Take 3–5 minutes to relax your eyes.
Some exercises span 2 or more images.
Goals: eye relief and relaxation, healthy eyes
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Universität Hamburg / Ohme
Gaze sequence
- Starting position:
- Stand upright.
- Slightly bend knees.
- Variant 1:
- Tilt head to one side.
- Intensify stretching.
- Gently push the opposite hand toward the floor.
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Universität Hamburg / Ohme
Gaze sequence
- Starting position:
- Keep head upright.
- Look forward.
- Step 1:
- Look to the right.
- Close eyes if desired.
- Feel the stretch and hold it for approx. 6 seconds.
- Breathe calmly.
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Universität Hamburg / Ohme
Gaze sequence
- Step 2:
- Look to the left.
- Close eyes if desired.
- Feel the stretch and hold it for approx. 6 seconds.
- Breathe calmly.
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Universität Hamburg / Ohme
Gaze sequence
- Step 3:
- Look upward
- Close eyes if desired.
- Feel the stretch and hold it for approx. 6 seconds.
- Breathe calmly.
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Universität Hamburg / Ohme
Gaze sequence
- Step 4:
- Look down
- Close eyes if desired.
- Feel the stretch and hold it for approx. 6 seconds.
- Breathe calmly.
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Universität Hamburg / Ohme
Thumb peeking
- Starting position:
- Keep head upright.
- Stretch out arm.
- Hold thumb at eye level.
- Execution:
- Sharply focus your eyes on the thumbnail for 3 seconds.
- Look past the thumb at a distant point for 3 seconds and focus sharply.
- Move gaze back to the thumb and focus sharply for 3 seconds.
- Switch between near and far vision.
- The desired effect is that you observe 2 blurry thumbs when looking into the distance.
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Universität Hamburg / Ohme
Palming (placing hands on the eyes)
- Starting position:
- Completely cover eyes with curved hands so that it is dark.
- Use table to support arms if necessary
- Execution:
- Keep eyes open or closed.
- It should be completely dark.
- After images (colors or movements) can be perceived despite the darkness.
- Palm your eyes until the images disappear.
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Universität Hamburg / Ohme
Smoothen facial muscles
- Starting position:
- Keep head upright.
- Place thumbs at temples for support.
- Step 1:
- Use the knuckles of the index fingers or the fingertips to gently smooth out the eyebrows from the nasal bridge to the temples.
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Universität Hamburg / Ohme
Smoothing out
- Step 2:
- Use the knuckles of the index fingers or fingertips to gently smooth out the cheek bones underneath the eyes from the nose to the temples.
- Any possible pressure sensitivity will ease off eventually.
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Universität Hamburg / Ohme
Smoothing out
- Variant 2: Step 2:
- Use the knuckles of the index fingers or fingertips to gently smooth out the cheek bones underneath the eyes from the nose to the temples.
- Any possible pressure sensitivity will ease off eventually.
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Universität Hamburg / Ohme
Smoothing out
- Step 2:
- Use the knuckles of the index fingers or fingertips to gently smooth out the cheek bones underneath the eyes from the nose to the temples.
- Any possible pressure sensitivity will ease off eventually.
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Universität Hamburg / Ohme
Smoothing out
- Variant 2:
- Difference to variant 1: Stretch both arms upward to form a V and pull backward.
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Universität Hamburg / Ohme
Head tapping
- Starting position:
- Keep head upright.
- Keep fingers loosely flexed and relaxed.
- Execution:
- Use fingertips to gently tap forehead, face, and head.
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Universität Hamburg / Ohme
Smooth out your neck.
- Starting position:
- Keep head upright.
- Hold your fingers loosely flexed and place them at the cervical spine.
- Execution:
- Use your fingertips to rub the neck muscles against the grain starting from the spine.
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Universität Hamburg / Ohme
Neck stretch
- Starting position:
- Place hands at the back of the neck.
- Interlock fingers.
- Place the weight of the hands and arms on the back of the head and stretch the neck for 6 seconds.
- Avoid strongly pulling head.
- You can either keep your back straight or rounded.