In today’s digitally dominated world, eye strain is a growing issue. It’s Wellness Wednesday, and as Pilates teachers, we know that wellness extends beyond physical movement – it includes balance, rest, and nurturing all parts of ourselves, including our eyes. With our clients spending more time on screens, let’s take a look at eye strain: its causes, how we can reduce it, and even incorporate eye exercises into our Pilates practice.
What Causes Eye Strain?
Eye strain commonly arises from:
Extended Screen Time: Prolonged focus on screens (computers, phones, tablets) requires constant, close-up vision that overworks the eye muscles.
Inadequate Lighting: Reading or working in dim lighting can force the eyes to strain, especially if transitioning between different lighting environments.
Poor Posture: Often, people unknowingly lean in closer to see better, which not only strains the eyes but also affects neck and upper back alignment.
Lack of Breaks: Focusing on a single point or screen without regular breaks can tire the eye muscles and reduce natural blinking.
Pilates Eye-Strengthening and Relaxation Exercises
In Pilates, we are mindful of engaging muscles for strength and relaxation. Similarly, gentle eye exercises can support and strengthen eye health. Here are a few exercises that could be introduced at the end of a Pilates session:
Palming: Gently rub the hands together to generate warmth, then place them over closed eyes without applying pressure. This can help relax the eye muscles, especially after an intense session.
Near and Far Focus: Ask clients to focus on something close (their thumb held out in front of them) and then shift to a distant object. This helps the eye muscles relax and refocus.
Figure Eight: This exercise involves following a figure-eight pattern with the eyes, which can ease tension and encourage flexibility. Clients can visualise the movement while keeping their heads still, moving only their eyes.
Blinking Exercise: Encourage clients to blink rapidly for a few seconds, then close their eyes and relax. This helps refresh the eyes, especially after focusing on a point or screen for too long.
Eye Rolling: Like shoulder rolls, gentle eye rolling helps to loosen and relax eye muscles. Have clients look to the ceiling, circle clockwise, and then counterclockwise.
Incorporating Eye Exercises into Pilates Classes
Introducing eye exercises at the end of a session can be a thoughtful way to end a class on a note of relaxation, particularly for clients who work long hours on screens. These exercises are gentle, so they won’t counteract the physical benefits of the Pilates workout.
Consider a few moments of guided breathing, leading into eye exercises. This transition keeps clients relaxed and allows them to fully engage with each movement without the physical intensity. Eye exercises can also help clients feel more refreshed and present, adding value to their practice.
A Lesson from Judith Aston
Back in the early 2000s, we had the pleasure of hosting the remarkable Judith Aston from America, a true pioneer in bodywork. Judith’s career spans decades, including work with NASA, and she brought a unique approach to Pilates, seamlessly integrating it into her Aston Patterning method. Her insights into the connection between posture and the eyes were invaluable. One standout lesson from her workshops was a simple but profound tip: when undergoing an eye test, avoid leaning forward and pressing your chin onto the testing machine. Doing so inadvertently stretches the eye muscles, impacting the accuracy of the test.
Judith’s advice was to instead keep the head aligned on the spine and adjust the machine to meet you, rather than stretching towards it. This way, the muscles around the eyes remain relaxed, providing a more natural position and a truer reading of eye health. This tip is a great reminder for us as Pilates teachers, not only of the interconnectedness of the body but also of the importance of balance and alignment in everything we do.
Incorporating Judith's insights into our practice, even as a gentle reminder at the end of eye exercises, can bring an additional layer of mindfulness and awareness to our clients’ wellness journey. After all, Pilates is not just about movement – it’s about understanding and nurturing the body as a whole.
Things to Keep in Mind
While eye exercises are generally safe, there are a few considerations to keep in mind:
Avoid Overworking: Like any muscle, the eyes can be overworked. These exercises should feel easy and comfortable.
Encourage Regular Blinking: Encourage clients to blink throughout, as it’s natural to hold the eyes open when focusing, which can cause dryness and discomfort.
Watch for Dizziness or Strain: If any client feels dizzy or strained, have them stop and relax their eyes.
Pilates Teachers: Final Thoughts
As Pilates teachers, our role is to enhance the body’s natural balance, and this includes caring for eye health. By introducing eye exercises, we’re helping clients expand their wellness toolkit. Let’s make Wellness Wednesday a reminder that Pilates is about the entire self – including our often-overlooked eyes.
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