Elevate your eye muscle strength in five steps
What's the story
The sphincter pupillae muscle is responsible for constricting the pupil, allowing it to adjust to different levels of light exposure. Strengthening this muscle can have a positive impact on eye health and potentially improve the quality of your vision. This article provides five easy-to-follow exercises specifically designed to target and strengthen your sphincter pupillae muscle, leading to improved eye function.
Focus shift
Focus on near and far objects
This exercise requires you to repeatedly shift your focus from near objects to far ones. Hold a finger a few inches away from your eyes. Also, focus on an object that is at least 20 feet away. Now, spend two minutes alternating between focusing on your finger and the distant object. This exercise improves the flexibility of your eye muscles, including the sphincter pupillae.
Pencil exercise
Utilize pencil push-ups
Pencil push-ups can help improve convergence, the eyes' ability to work together to focus on the same spot. Hold a pencil vertically at arm's length, eraser side up. Slowly pull it toward your nose while maintaining focus on the eraser until you see two pencils or it goes out of focus. Repeat this exercise for about three minutes daily.
Blinking workout
Engage in blinking exercises
Blinking often keeps your eyes from drying out and protects them from light damage by giving them a brief respite. Take two-minute breaks a few times a day to blink consciously every three to four seconds. This practice not only moisturizes your eyes but also exercises the sphincter pupillae muscle as it is engaged in the blinking process.
Rolling routine
Practice eye rolling
Rolling your eyes can greatly strengthen your eye muscles by taking them through their complete range of motion. Simply look upward to begin, then slowly roll your eyes clockwise for 10 seconds. Repeat the process counter-clockwise for an additional 10 seconds. Do this exercise five times in each direction every day.
Screen breaks
Implement the 20-20-20 rule
To minimize eye strain, particularly if you work on screens for extended periods, adhere to the 20-20-20 rule: every 20 minutes, focus on an object 20 feet away for a minimum of 20 seconds. This not only provides your eyes with a much-needed rest but also exercises various eye muscles as you shift your focus. Yes, even the ones that control the dilation and constriction of your pupils!