Eye exercises: 9 exercises to relieve eye strain and keep your eyes healthy.

We all know that regular exercise keeps our bodies flexible and healthy. But few people realize that our eyes also need "exercise" to maintain good eyesight.

Eye exercises help strengthen eye muscles, improve focus and coordination, and stimulate the visual center in the brain. While there is no scientific evidence to confirm that eye exercises can improve eyesight , many studies and real-world experiences suggest that regular exercise can reduce eye strain, improve accommodation, and maintain long-term eye health – especially for those who frequently look at computer or phone screens.

Part 1: Preparing Before Eye Exercises: What You Need to Know from the Experts

Step 1: Consult with an ophthalmologist before starting any eye exercises.

Before starting any eye exercises, it's crucial to consult a specialist. Here are some points to keep in mind for safe and effective training:

• Regular eye checkups are recommended: Have your eyes checked by an ophthalmologist before you start exercising. This helps identify any underlying vision problems, such as refractive errors or other conditions.

• Understand the limitations of eye exercises: Eye exercises cannot cure problems such as nearsightedness, astigmatism, or presbyopia. They only help reduce eye strain, improve accommodation, and maintain overall eye health.

• Beware of exaggerated claims: Some sources claim that eye exercises can help you "quit glasses forever," but there is no scientific evidence to support this. Most ophthalmologists are cautious about such claims.

• Safety first: If you have cataracts, corneal damage, or vision loss in one or both eyes , you should absolutely not do eye exercises as they can worsen your condition.

• Proper eye exercises: If your eyes are healthy and you don't have any serious eye conditions, eye exercises won't harm you and can help maintain eye muscle flexibility and reduce fatigue after long periods of working in front of a screen.

Step 2: Palming exercises help reduce eye strain and temporarily restore vision.

This is one of the simplest and most common eye exercises, often recommended by ophthalmologists after hours of working in front of a screen. Palming helps to rest the eyes, reduce optic nerve irritation, and evenly distribute the tear film, making the eyes more moist and comfortable.

How to do it:

• Sit comfortably: Choose a chair with a backrest, sit up straight, and relax your shoulders and neck.

• Warm your hands: Rub your palms together until they feel warm.

• Cover your eyes gently:

  • Close your eyes and cup your hands together to cover them completely.

  • Do not press or push hard on the eyeball – just gently touch the area around the eye socket with your fingers.

  • Your nose is not covered so you can breathe freely.

• Create a completely dark space:

  • Make sure no light gets between your fingers or on the edges of your hand.

  • Imagine a deep, dark space – the darker it is, the easier it is for your eyes to relax.

• Relax and breathe deeply:

  • Breathe slowly and evenly.

  • Imagine a peaceful scene like a deserted beach, a tranquil lake, or a high mountain shrouded in early morning mist.

• Training time:

  • Maintain this position for about 3 minutes, or longer if you feel comfortable.

  • When opening your eyes, do so slowly to avoid sudden glare.

Benefit:

• Helps reduce eye strain and dry eyes after working in front of a screen for extended periods.

• Relaxing the optic nerve helps improve concentration.

• Increases feelings of well-being and reduces overall body tension.

Step 3: Proper eye massage helps increase circulation and effectively reduce fatigue.

Eye massage is one of the important steps to increase blood circulation around the eyes , reduce muscle tension, and prepare for subsequent eye exercises. Regular practice will help keep your eyes bright, healthy, and significantly reduce eye strain and heaviness after a long day of work.

1. Alternate hot and cold compresses:

• Prepare two clean towels: one dampened with warm water, and one dampened with cold water.

• Place a warm towel over your face, covering your eyebrows, closed eyelids, and inner cheeks for about 3 minutes .

• Then replace it with a cold towel and hold it on for another 1–2 minutes .

• This can be repeated several times, finishing with a cold towel to tighten the skin and stimulate circulation.

• The temperature change helps to naturally constrict and dilate blood vessels (vasoconstriction and vasodilation) , soothe facial muscles, and improve blood flow around the eyes.

2. Full face massage:

• Use a warm towel to gently wipe your neck, forehead, and cheeks to soften the skin and improve blood circulation.

• Using your fingertips, gently massage your forehead and the area around your eyes in a circular motion.

• Apply gentle, even pressure – avoid pulling the skin to prevent wrinkles or sagging eyelids.

3. Eyelid massage:

• Wash your hands thoroughly before you begin.

• Close your eyes and use your index and middle fingers to gently massage your eyelids in a circular motion for 1–2 minutes .

• Apply only very light pressure , just enough to feel a warming sensation around the eyes – this helps stimulate blood circulation and reduce eye muscle fatigue .

Important note:

• Do not get a massage if you have wounds, swelling, pain, or have recently had eye surgery .

• It should be done in a clean space with soft lighting and a relaxed state of mind.

Part 2: Proper eye exercises: From near and far vision to rhythmic movement

Step 1: Near-far vision exercises help strengthen eye muscles and improve accommodation.

This is a simple yet effective exercise that helps train the eye's accommodative muscles – the muscles responsible for changing focus when you look at near and far objects. Regular practice will help reduce eye strain, especially for those who frequently look at computer or phone screens.

How to do it:

• Get ready: Sit upright in a chair or stand comfortably in front of a blank wall, keeping your eyes relaxed.

• Step 1: Hold your thumb about 25 cm (10 inches) away from your eyes and focus intently on the tip of your thumb for 10–15 seconds .

  • It can be replaced with a small handheld object, such as a pen or a key.

• Step 2: Without moving your head, shift your gaze to an object about 3–6 meters (10–20 feet) away , and focus on that object for 10–15 seconds .

• Step 3: Return to looking at the finger or nearby object for the same amount of time.

• Repeat this exercise 5 times , maintaining a steady breathing rhythm and avoiding squinting.

Benefit:

• Enhances the ability of the eye muscles to regulate and their flexibility.

• It helps the eyes adapt better when shifting between near and far vision.

• Reduce eye strain and dryness when working continuously with electronic devices.

Tip:

You can do this exercise 2–3 times a day , especially after a stressful day at work or school, to help your eyes “rebalance” faster.

Step 2: The "zoom" exercise helps improve focus and eye flexibility.

The "zoom" exercise is a form of eye training that helps improve accommodation and focusing reflexes – especially useful for those who frequently look at close objects (such as reading, using phones, or working on computers). When performing this exercise, the eyes constantly change focus, thereby strengthening and increasing the flexibility of the accommodation muscles .

How to do it:

• Get ready: Sit comfortably, with your back straight and your head still.

• Step 1: Extend your arm straight out in front of you, giving a thumbs-up (like a "like" gesture) or hold a small pen.

• Step 2: Focus your gaze on your fingertip or the tip of the pen.

• Step 3: Slowly move your hand closer to your face , maintaining focused gaze, until the object is about 8 cm (3 inches) from your eyes.

• Step 4: Slowly extend your arm back until it is fully straight.

• Step 5: Repeat 3–4 times , maintaining a steady breathing rhythm and avoiding squinting.

Another variant:

• You can replace your finger with a pencil or pen , moving it slowly from far to near, tracking with your eyes until you can no longer focus clearly.

Note:

• Just exercise once or twice a day ; there's no need to do it too frequently.

• If you feel dizzy or your eyes are tired, stop and relax by using the eye-palming exercise or closing your eyes for a short break.

Benefit:

• Improved focusing ability when the viewing distance changes.

• Helps reduce eye strain caused by working at close range for extended periods.

• It increases accommodation reflexes and makes vision more flexible.

Step 3: The "figure-eight" exercise helps improve eye control and flexibility.

This is a simple yet highly effective exercise for training eye movement control , helping the eyes move more smoothly and reducing eye strain after staring for too long.

How to do it:

• Posture: Sit comfortably in a chair or stand upright, keeping your head still, only moving your eyes.

• Step 1: Imagine a giant number 8 lying horizontally on the floor , about 3 meters (10 feet) away from you.

• Step 2: Use your eyes to slowly and steadily follow the outline of the number 8 , without squinting or quickly shifting your gaze.

• Step 3: Continue moving your eyes in one direction for a few minutes , then switch to the opposite direction and repeat.

• Duration: Perform the exercise for approximately 3–5 minutes each time , and you can do it 1–2 times per day .

Benefit:

• It helps improve eye movement control , supporting faster reading and more flexible observation.

• Reduces eye strain, especially after prolonged periods of looking at screens or documents.

• It helps balance the function of both eyes , enabling them to coordinate smoothly and stably.

Tip:

You can replace the "imaginary figure eight" with a printed image or small object that moves in a figure eight pattern if you want to increase accuracy during practice.

Step 4: Rhythmic movement exercises help improve eye-body coordination.

Rhythmic eye movements help train eye-hand-body coordination and improve peripheral vision (binocular vision) . With regular practice, you will find your eyes more agile, less strained, and your ability to concentrate improved.

1. The "Bar Swings" exercise – Swinging in front of an object with vertical lines:

• Preparation: Stand in front of a fence, a window with straight bars, or a wall with evenly spaced vertical stripes .

• How to do it:

  • Keep your gaze focused on a distant object behind the vertical bars (e.g., a tree or utility pole).

  • Relax your body and shift your weight smoothly from one leg to the other .

  • Maintain a steady breathing rhythm , and don't forget to blink gently to keep your eyes moist.

  • When you shake your body, you'll see the bars move back and forth — this is a natural visual reaction that helps the brain and eyes work together better.

  • Perform this for 2–3 minutes .

Effects:

• Enhances spatial orientation and balance .

• It helps the eyes move flexibly when shifting direction of gaze.

• Reduces eye strain, especially when the eyes have to focus on a fixed point for a long time.

2. The "Round Swings" exercise – Swinging in a circular motion to train peripheral vision:

• Preparation: Stand comfortably, choose a small object far away near the ground (such as a stone or tree stump).

• How to do it:

  • Focus your gaze on that object.

  • Keep your gaze fixed while gently swaying your body in a circular or arc motion , similar to the "Bar Swings" exercise.

  • While remaining focused on distant objects, use peripheral vision to perceive the surrounding space .

  • Continue for 2–3 minutes , breathing evenly and without tensing your muscles.

Effects:

• It improves peripheral vision , allowing you to see the whole scene better (very useful when driving or playing sports).

• Helps reduce tension in the eyes and neck .

• Practice coordination between body movement and eye control .

Step 5: Eye movement exercises to improve flexibility and reduce eye strain.

Directional eye exercises are a simple way to train eye muscle flexibility , improve binocular coordination, and reduce eye strain and fatigue after prolonged screen time .

How to do it:

1. Get into position:

• Sit or stand upright, keeping your head still, and only move your eyes .

• Look straight ahead, and relax your shoulders and neck.

2. Move your eyes from side to side:

• Look to the left , focusing on one point for a few seconds.

• Then look to the right and hold for a few seconds.

• Repeat 5 times consecutively, take a short break, then repeat for 3 more rounds .

3. Move your eyes up and down:

• Without turning your head, look down and concentrate for a few seconds.

• Then look up and hold for a few seconds.

• Repeat this three times to complete one cycle.

4. Move your eyes diagonally:

• Look straight ahead, then look diagonally down to the left , focusing for a few seconds.

• Next, look diagonally to the right and hold for a few seconds.

• Repeat 5 times , then change direction: look diagonally down to the right – up to the left , 3 times for each side.

Note:

• Maintain a steady breath, and avoid squinting or tensing your brow.

• After finishing your workout, you can blink gently or use the "palming" technique to help your eyes rest.

• Do not exercise if your eyes are sore, inflamed, or have recently undergone surgery.

Benefit:

• It increases the flexibility of the six extraocular muscle groups , allowing for smoother eye movement.

• Improve your ability to focus and react to changes in vision.

• Reduces eye strain, heaviness in the eyelids, and eye socket pain caused by working long hours.

Step 6: Finish the exercise by relaxing your eyes (palming) to restore and balance your vision.

After completing eye exercises, finishing with "palming" or resting in quiet darkness is a very important step. It helps relax the eye muscles, stabilize vision, and reduce irritation of the optic nerve after the training process.

How to do it:

• Perform the palming exercise:

  • Sit comfortably, take deep breaths, and rub your palms together until they feel warm.

  • Close your eyes and gently cover both eyes with your cupped palms , without pressing hard on the eyeballs.

  • Make sure no light gets in.

  • Imagine a dark, deep space, allowing your eyes and brain to rest completely.

  • Hold this position for about 3–5 minutes , breathing slowly and evenly.

• Or, to put it more simply:

  • Close your eyes and sit still in a dark, quiet room for a few minutes.

  • Focus on your breathing and allow your eyes to "cool down" and recover from the strain of focusing.

Benefit:

• Helps reduce eye strain and dryness after high-intensity workouts.

• Supports the rebalancing of the visual nervous system's function .

• It provides a relaxing and soothing sensation, helping the eyes "recharge."

References

1. http://www.webmd.com/eye-health/eye-exercises
2. http://www.allaboutvision.com/buysmart/see_clearly.htm
3. http://www.lasikmd.com/blog/eye-exercise-potential-benefits-optical-workout/
4. https://www.yogajournal.com/lifestyle/2020-vision-quest
5. https://us.discovericl.com/blog/eye-tips-eye-exercises

Translated by Ashley Wright Nguyen .