10 Eye Exercises to Support Eye Health and Reduce Strain

We’ve all seen the “follow these exercises to remove your specs” hoaxes. So we want to start by clarifying that eye exercises DO NOT GUARANTEE freedom from eyeglasses. Eye exercises can, however, still be beneficial. 

They can help you relieve symptoms of fatigue, eye muscle strain, and temporary blurry vision caused by digital eye strain. You can perform these exercises in order to promote good general eye health. 

In this blog, we’ll list 10 eye exercises you can perform to keep your eyes healthy and happy. 

🚨 None of the below-mentioned exercises are absolute recommendations. They’re simple everyday eye movements that may help give a more comfortable visual experience on a day-to-day basis. These are NOT to be prioritised over your doctor’s prescriptions.

Distant & Near Focusing

This improves the eyes’ focus and flexibility. 

• Hold a pencil 6 inches away from your nose. 
• Focus on the tip of the pencil and then quickly shift your focus to any object approximately 10-20 feet away.
• Repeat the same about 10 times per day. 

Palming 

This exercise can help relieve eye fatigue and a slight burning sensation, or a general feeling of heaviness. 

• Rub your palms together until they’re warm. 
• Place your palms over your eyes without applying any pressure.

Figure of 8

This can help enhance eye muscle flexibility and strengthen them. 

• Focus at a point approximately 10 feet away from where you’re standing. 
• Now, along the point, try to trace the shape of the number 8 with your eyes.
• Repeat for 30 seconds (you can change directions)

20-20-20 Rule

This eye exercise is probably the most widely recommended. 

• To avoid eye strain from digital screens, take a short 20-second break.
• During the 20-second break, try to focus on something approximately 20 feet away from where you are (for example: a building, a tree, etc.).
• Repeat every 20 minutes. 

Blinking 

Blinking is crucial for ample lubrication across the eyes. However, our blinking rate tends to fall while working on digital screens. 

• Consciously remember to blink frequently. 
• Close your eyes and keep them closed to relax them for a few seconds. 
• Repeat multiple times. 

Refocusing

1. Take a break from prolonged digital screen use. Then, try to focus your eyes on the farthest object for a few seconds. 
2. Then, hold your thumb ahead and try to focus on it. 
3. Repeat this exercise 5 times to reduce eye strain symptoms after a long day at work.

Around the World 

Another exercise designed for strengthening eye muscles 

• Look upwards for about 3 seconds.
• Look downwards for about 3 seconds. 
• Now, it’s time to look straight ahead for about 3 seconds.
• Look left and right for about 3 seconds each.
• Then, look to the top left and top right for about 3 seconds. 
• Finally, to finish the exercise, rotate your eyes clockwise and anticlockwise twice.

Zooming 

This may help relieve eye fatigue. 

• Hold your thumb upwards. 
• Try to focus on just the tip of the thumb while stretching your arms. 
• Slowly begin bending your hands to bring your thumb closer (approximately 3 inches from your face)
• Then, go back to the starting point. 
• Repeat this 3 times.

Pencil Push-Ups

Pencil push-ups can be helpful for people who have difficulty with binocular vision. 

💡 Binocular vision: The ability to look in one direction and see a 3D view of the surroundings.

• Hold a pencil at about an arm’s length from your face. 
• Gradually bring the pencil closer to your face & stop if you see a double image.
• Then, bring the pencil back to the original position. 
• It may prove beneficial to perform this eye exercise multiple times a day. 

Rolling of the Eyes

Eye rolling may act as a gentle relaxation activity. 

• Look to the left and then to the right (only move your eyes, not your head).
• Then, look up and down. 
• Can be repeated several times a day.

Can I Perform Eye Exercises to Improve Eyesight? 

You can perform the above-listed exercises if you are dealing with mild everyday eye strain or fatigue issues. These exercises do not help improve or correct your refractive error. If you are experiencing blurry vision due to digital eye strain, some of the above-mentioned exercises may help you alleviate the temporary unclear vision. 

If you are dealing with a specific eye issue or refractive error, you are advised to consult an eye specialist for a proper assessment and treatment. Sohana Hospital has a team of 15+ eye specialists who deal with treating and effectively managing a wide range of complex eye conditions.