If you frequently stay up late working overtime, playing with your phone, staring at a computer screen, or binge-watching TV shows, do you often experience dry, stinging eyes, sensitivity to light and wind, or sensations of foreign bodies or burning? Do you frequently feel eye strain, heavy eyelids, or even headaches? Don't dismiss these as minor issues that will resolve with rest—they could signal dry eye syndrome or visual fatigue.As life accelerates and society becomes increasingly digitized, changes in visual habits have led to rising rates of dry eye syndrome and eye strain.
The Meridian-Following Eye-Health Exercise is a daily wellness routine developed by referencing ancient medical classics and integrating extensive clinical experience. Building upon traditional massage of eye-area and craniofacial acupoints, it incorporates meridian-following pressure points on the ears and arms to achieve the goals of regulating meridians, promoting qi and blood circulation, relaxing tendons, and improving vision.Simultaneously, the Eye Health Exercise promotes blood circulation in the head, face, and eye area, enhancing nutrient supply to the eyes. This ensures smooth blood flow throughout the body, nourishing the eyes. It also balances autonomic nervous system tension, strengthens the power of divergent eye movements, relieves eye muscle tension and spasms, restores muscle elasticity, and alleviates symptoms like dry eyes and visual fatigue. Additionally, this exercise is suitable for self-care among individuals experiencing insomnia or migraines.
Preparation: Sit comfortably with your body relaxed, eyes gently closed, breathing steady, and mind calm. It is recommended to play soothing, relaxing music in the Indian classical style, such as "Spring Waltz," "Jiangnan Hao," "Jiangnan Silk and Bamboo Music," or "The Blue Danube."
The specific routine consists of four sections:
Head Acupoint Massage
It is believed that "the head is the convergence point of all yang energies." Massaging the head promotes the smooth flow of qi and blood through the Ren and Du meridians, achieving effects of refreshing the mind, boosting vitality, and strengthening the body.
1. Press and knead Baihui. Using the pad of the middle finger, first knead then press for 3 minutes.
2. Vibrate Baihui. Press the Laogong point on the palm against Baihui and vibrate for 3 minutes.
3. Comb the head meridians: the Governor Vessel, Bladder Meridian, and Gallbladder Meridian. Use the knuckles of four fingers to rhythmically tap these meridians 9 times each.
Periorbital Acupoint Massage
The Inner Canon states: "All meridians connect to the eyes" and "The essence and energy of the five viscera and six bowels ascend to nourish the eyes." Massaging periorbital points unblocks meridians, directing qi and blood flow to the eyes for nourishment, thereby alleviating or eliminating visual fatigue.
1. Gently close your eyes and press the following points: Jingming (BL1), Zan Zhu (BL2), Yuyao (BL3), Sizhukong (BL4), Tongziliang (BL5), Chengqi (BL6), Sibai (ST2), and Taiyang (EX-HN5). For each point, first knead for 1 minute, then press for 1 minute.
2. Scrape the eyes. Make fists with both hands, keeping the thumbs and index fingers spread apart. Use the index fingers to lightly scrape the upper and lower eye sockets and eyelids 9 times each.
3. Rotate eyes. With eyes slightly closed, rotate each eyeball clockwise and counterclockwise 9 times each. Note: Rotate along the orbital rim, avoid excessive speed, and move slowly in sync with breathing.
4. Warm eyes. With eyes slightly closed, rub hands together to warm them.Rub hands until warm, then place the Laogong acupoints (center of palm) over each pupil. Warm the eyes for 3 sets.
Ear Massage
The Yellow Emperor's Classic of Internal Medicine states: "The ear is where the meridians converge." Ear massage regulates eye meridian energy, unblocks channels, and balances organ functions to prevent and treat diseases.
1. Ear Tugging. Use thumb and index finger to pinch and rub the earlobe, pulling downward and outward nine times until the earlobe becomes flushed and warm.
2. Ear Tip Lift. Use thumb and index finger to lift the tip of the ear upward nine times.
3. Rub the ear concha. Use the pad of your index finger to press and rub the triangular fossa, concha, and concha cavity 9 times each until warm.
Meridian Tapping Meridian tapping regulates yin-yang balance, harmonizes qi and blood, and conditions muscles through self-regulation and systemic adjustment, thereby alleviating eye strain.
1. Tap the Hand Yang Meridians. Using hollow palms, tap along the meridian pathways from the fingertips on the back of the hand and the outer arm toward the shoulder, 9 times on each side.
The Hand Yang Meridians collectively refer to the Large Intestine Meridian of the Hand-Yangming, the Small Intestine Meridian of the Hand-Taiyang, and the Triple Energizer Meridian of the Hand-Shaoyang. They run along the outer arm, belong to the exterior layer, and ascend from the hand to the head, hence the name Hand Yang Meridians.
2. Press and knead acupoints. Sequentially press and knead the following points 9 times each: Jianjing (GB21), Fengchi (GB20), Binao (LI11), and Hegu (LI4).
Among these: Jianjing (GB21) is a convergence point for multiple meridians. It unblocks meridians and activates collaterals, promoting qi and blood circulation throughout the body, and is effective for treating eye disorders.The Fengchi point is a crucial point for the head and facial organs. Pressing it can invigorate the mind, open the orifices, and harmonize qi and blood, making it commonly used in the clinical treatment of myopia, ocular muscle paralysis, and dry eye syndrome. The Binao point also aids in treating eye diseases. Pressing the Hegu point can regulate disorders of the head, face, and facial organs.
The Meridian-Based Eye-Strengthening Exercise is a daily health routine. Its simple movements make it ideal for those frequently troubled by eye fatigue, offering significant relief for discomfort around the eyes and head. During practice, trim nails to prevent skin injury. Apply gentle, even pressure with moderate force, aiming for a mild aching sensation at the acupoints.Additionally, avoid massaging areas with skin issues such as rashes, redness, swelling, or inflammation.