I am currently working on an article about Tai Chi which I hope to have on the site by the end of the week.

Don’t worry if you don’t have time to do all these eye relaxation exercises everyday but try to do at least one or two so that you see a real long-term benefit.

Peripheral Sunning

Eye relaxation exercises can improve your eyesight.

We all spend too much time in front of a screen of one kind or another. Whether it’s the TV, a computer monitor or a cell phone. This results in poor peripheral vision as we are constantly staring at a fixed point straight ahead. Peripheral sunning can help you undo this damage.

To do this eye relaxation exercise you need to be outdoors on a day where the sun is out. Look into the sky, not directly at the sun (as this causes damage) but just underneath it. Now slowly move your head to the left while keeping your eyes looking just underneath the sun, then move your head to the right slowly. Repeat this motion for a couple of minutes. This allows the sunlight to reach every part of your eyes which improves the strength of your peripheral vision. It also helps improve the circulation of blood around your neck which increases the speed of repair.

Distance Focus

For this eye relaxation exercise you will need a picture or poster on a wall, with ten feet of room to move back from. Alternatively you can use a plant or tree outdoors to focus on. First stand about a foot away from the object and focus on it for 10 seconds. Then take step back a foot and focus on the object again for ten seconds. Repeat this process until you are stood ten feet away. As the name suggests this exercise helps improves your focusing abilities.

Ocular Development

Ocular development helps to improve the strength of muscles which control the vertical and horizontal movement of your eyes. It’s a fancy name for a really simple exercise. To start move your eyes up and down ten times. Once you have completed this then do the same thing, only this time from left to right. If you want to be really thorough you can also go this diagonally from top-left to bottom-right, then from top-right to bottom-left. You can also vary the speed each day you use this exercise. One day you can move your eyes very slowly, and then very quickly the next day. Each speed develops the muscles in a different way.

The ocular development exercise only takes a couple of minutes and you can do it anywhere so it’s a great eye relaxation exercise to do while the commercials are on TV or you’re waiting for something to load on your computer.

Follow The 10-10-10 Rule

This final eye relaxation exercise is very easy to remember and do and will save your eyes from deteriorating due to focusing too much on nearby objects (books, TVs, monitors, etc). The 10-10-10 rule says that when you are focusing on a nearby object, every 10 minutes stop and look at an object 10 feet away for 10 seconds. 10-10-10. Focusing on a object close to you for too long can cause serious long-term damage to the ciliary muscles. By following the 10-10-10 rule you are giving your ciliary muscles a chance to relax and “cool off” for a short period of time before they go back to work looking at the nearby object.

• Every 10 minutes…
• Look at an object 10 feet away…
• For 10 seconds.

Three simple points that can save your eyes a great deal of wear and tear.

The four exercises above are the ones that have had the most success for me personally. There are a lot more eye relaxation exercises that can help to improve your vision naturally but I will save them for another day. So please start to implement these eye exercises into your daily routine and let me know how you’re getting on with them.

Are you seeing an improvement? Please leave a comment and share your experience.

For now though I’ve found a great guided relaxation exercise. It takes just under fifteen minutes to complete and mixes a number of techniques from a variety of relaxation methods. After you have finished the guided relaxation exercise you can expect to feel your muscles very loose and limp and your mind refreshed from the stresses of the day.

Right click the link below to save it to your computer.

Guided Relaxation Exercise Download

Resource: Exercise To Reduce Tummy – Worried about your bulging tummy? Easy and effective exercises to reduce your tummy at your doorsteps.

The key to relaxing those tense muscles is to tense them. No, that isn’t a typo or mistake – if you want to relax tense muscles you should tense them as hard as you can. Let me explain. When you tense or flex a muscle you cause it to expand and tighten. That means when you release the tension it will loosen, making it feel nice and relaxed.

You can try it right now by following these simple instructions.

1. Get yourself in a position where the tense, tight muscle can be flexed. Most of the time the best way to do this is to be stood up.

2. Breathe in deeply through your nose and slowly tense the offending muscle until it is as “hard” as you can get it. Hold the muscle right there for a couple of seconds.

3. Now breathe out through your nose and gradually loosen the flexed muscle until it returns to it’s normal state.

4. Repeat this exercise until the muscle feels completely relaxed and free of tension. Typically this takes five repetitions.

That is how to relax tense muscles.

An added bonus of this exercise is that it will also improve the density and flexibility of your muscles. I often relax my muscles in this way in the early afternoon and it keeps me feeling loose and relaxed for the rest of the day.

49. Sing in the shower. Go ahead, no-one’s listening.

48. Look in the mirror and smile. Don’t laugh though or you might hurt your feelings.

47. Whenever you feel stressed about a situation ask yourself, “Will this matter in a years time?”. The answer is probably no.

46. Pet your pet. It’s what you got them for!

45. Play some relaxing music in the background.

44. Have one day a month where you avoid electronics. Phones, TVs and computers can over-stimulate the mind. This will also give you a full day of quality “me time”.

43. Stretch your muscles out for five minutes. This will leave you feeling calm, loose and relaxed.

42. If you’re having a difficult time talk to a friend about it. A problem shared is a problem halved.

41. Spend a night wrapped up on the coach watching your favorite TV show or DVD.

40. Ask your partner to give you a back massage. If you’re single you could treat yourself and go to a spa with friends.

39. Go for a walk and get some fresh air.

38. Before you go to bed have a warm drink, this will help you drift off to sleep.

37. Turn off anything that makes a noise and appreciate the silence.

36. Think about things in your life that make you happy and resolve to do them more often.

35. Dance around the house to some upbeat songs.

34. Don’t watch the news before going to bed. It causes anxiety and can disrupt your sleep.

33. Take the time to put your feet up and relax with a cup of tea or coffee.

32. If you’re busy at home turn off the phones so you won’t get interrupted and the work will be finished quicker.

31. Whenever you feel tense step back and take ten slow, deep breaths.

30. Light a scented candle and enjoy the relaxing aroma.

29. Writing is therapeutic so try starting a journal. Write about whatever you want but try to end it on a positive note.

28. Take a nap. Not only will this refresh you but people who nap tend to have a better memory than those who don’t.

Why don't you go for a walk...after reading this list of course!

27. Learn a new skill. This will invigorate your mind and give you a new sense of energy.

26. Cut out any activities in your life that you don’t enjoy and aren’t necessary.

25. Buy yourself a stress ball or Chinese worry balls and go to town on them.

24. Lie down in the sun, but don’t forget to protect yourself with sun block.

23. Consciously relax your face muscles and allow your shoulders to drop.

22. Hit something. Note I said “something” not “someone”!

21. Look up at the sky and allow yourself to daydream.

20. Go somewhere new. It doesn’t matter if it’s 10 minute or 10 hours away.

19. Wear comfortable clothes. If you have a 40inch waist don’t wear 38 inch jeans because of a vague sense of vanity.

18. Tense all the muscles in your body and then let them go limp.

17. Hydrate yourself properly with a glass of water.

16. Find a spare moment to tell yourself “I am a calm, relaxed individual” over and over in your head.

15. On nice days leave the office and eat your lunch outside.

14. If you want to cry, CRY! Releasing emotions this way will make you feel much better afterwards.

13. Take your children or dog to the park.

12. Have a soak in a nice, hot bath.

11. Open up a few windows and let the fresh air energize you.

10. If you take sugar in tea or coffee start to slowly cutback. Go from two teaspoons to one, then once you’re used to that from one to none. Sugar causes hyperactivity and anxiety.

9. Constantly change up your daily routine. A change is as good as a rest.

8. Before you start a big task jot down exactly what needs to be done in order. This will focus your mind and help you to avoid stress.

7. Cut down on meat and processed foods and replace them with fruit, vegetables and nuts.

6. Visit the local library. It’s guaranteed to be quiet and you might just find a book that you can relax with while reading.

5. The hypnotic state is an extremely relaxing one. So why not download the free Deep Relaxation Hypnosis MP3 here on Relaxation Haven or…

4. Buy a relaxing hypnosis session from a reputable online resource such as HypnoBusters.

3. Start participating in a yoga class. You’ll improve your fitness and flexibility plus get to meet new people.

2. Take 10 minutes in the morning to meditate.

1. Come to Relaxation Haven and we will teach you about methods of relaxation as well as provide great videos and audio.