Soothe and Strengthen Tired Eyes With These 6 Simple Eye Exercises

Do your eyes feel strained and fatigued after staring at screens all day? You’re not alone. According to the Vision Council, six out of ten American adults report experiencing symptoms of digital eye strain, such as dry eyes, headaches, and blurred vision. With 80% of people spending more than two hours per day on a digital device, it’s no wonder our eyes feel overworked.

Fortunately, eye exercises are a simple and natural way to find relief. Like any other muscle in your body, your eye muscles can benefit from regular exercise to strengthen and help them function optimally. Eye exercises improve flexibility, focus, movement, and coordination.

Whether you’re dealing with the discomfort of digital eye strain or have a specific condition such as convergence insufficiency or strabismus, these simple exercises can help. Even those with healthy eyes can use them to maintain clear and comfortable vision in our increasingly digital world.

6 Simple Eye Exercises To Soothe and Strengthen

Ready to give your eyes a workout? Here are six simple yet effective eye exercises you can do anytime, anywhere. Remember, consistency is key—try to do these exercises for a few minutes every day, especially when your eyes are feeling fatigued.

1. Blinking

We typically blink about 14-17 times per minute, but when staring at screens, that rate decreases. To combat dryness, intentional blinking helps moisten the eyes and prevents dryness and irritation. Here’s how to do it:

• Blink slowly 10-15 times.
• Gently squeeze your eyes shut for 2 seconds, then open. 
• Repeat 4-5 times.

2. Eye Rolling

This simple eye practice helps strengthen the eye muscles and improves flexibility. To do this: 

• Look up and slowly circle your eyes 5-10 times clockwise.
• Reverse the direction and circle 5-10 times counterclockwise.
• Repeat 3-4 times.

3. Near/Far Focusing 

This exercise improves your eyes’ ability to focus and shift between near and far objects—an important skill in our screen-heavy world. To improve blurred vision and enhance focus:

• Hold your thumb about 10 inches from your face.
• Focus on your thumb for 5 seconds. 
• Find an object about 10-20 feet away and focus on it for 5 seconds.
• Return focus to your thumb.
• Repeat 10 times.

4. Figure 8

This more advanced eye practice boosts eye coordination and builds the muscles that control eye movement. To do this eye training:

• Pick a point on the floor about 10 feet in front of you. 
• Trace an imaginary figure 8 starting at the center.
• Keep tracing for 30 seconds, then switch directions.

5. 20-20-20 Rule

The 20-20-20 rule is more of a habit than an exercise. It is easy to remember to give your eyes a screen break. Here’s what to remember:

• Every 20 minutes.
• Look at something 20 feet away. 
• For at least 20 seconds.

6. Pencil Push-Ups

This exercise helps with convergence insufficiency—a condition where the eyes don’t work together when looking at nearby objects. To practice this:

• Hold a pencil at arm’s length directly in front of you.
• Focus on the eraser or a letter on the side
• Slowly bring the pencil towards your nose, maintaining focus.
• Stop when you can’t keep the pencil single anymore.
• Slowly move it back to the starting position.
• Repeat 10 times.

Try incorporating a few of these exercises into your daily routine for maximum benefit—your eyes will thank you! 

Can I Train My Eyes to See Better? The Benefits and Limitations of Eye Stretches 

So now that you know how to do some basic eye exercises, what exactly can they do for you? Let’s look at some of the potential benefits—and limitations—of these simple techniques.

Benefits of Eye Training

Regular eye exercises can benefit greatly, especially reducing eye strain and discomfort. Some potential perks include:

• Reduced eye fatigue: Exercises like blinking and the 20-20-20 rule give your eyes much-needed breaks from focused work, helping to prevent and alleviate fatigue.
• Improved eye flexibility and coordination: Techniques like eye rolling and figure 8’s help strengthen the eye muscles and improve their ability to work together.
• Better focusing ability: Near/far focusing exercises can boost your eyes’ ability to quickly and accurately switch focus between close-ups and distant objects—a crucial skill in our screen-centric world. 
• Reduced symptoms of certain conditions: Targeted exercises like pencil push-ups can relieve those with specific issues, such as convergence insufficiency or strabismus. 

Limitations of Eye Training

While eye exercises offer some impressive benefits, it’s important to understand their limitations. 

For example, eye exercises cannot:

• Fully correct refractive errors: If you’re nearsighted, farsighted, or have astigmatism, eye exercises will not eliminate your need for corrective lenses. Exercise cannot alter structural issues with the eye’s shape.
• Cure serious eye diseases: Conditions like glaucoma, cataracts, and age-related macular degeneration cannot be treated with eye exercises alone. See an eye doctor if you suspect you may have a serious eye health issue.
• Replace regular eye exams: Even if you’re diligently doing your eye exercises, it’s still vital to get comprehensive eye exams regularly. Your eye doctor can spot potential problems early and provide appropriate treatment.

It’s also worth noting that while eye exercises are generally safe, some people may experience discomfort or strain, especially when first starting. If you have any pain or unusual symptoms, stop the exercises and consult with your eye doctor.

Do Eye Exercises Work? Considering Vision Therapy

Some people may not fully address their visual needs with eye exercises alone. Vision therapy is a more involved treatment program that goes beyond simple exercises to help improve visual skills and processing.

Eye exercises can be done at home without professional guidance, but vision therapy involves a series of in-office sessions with an optometrist who has undergone specialized training. The optometrist designs a customized program of exercises and activities to target each patient’s specific needs.  

Vision therapy can be beneficial for a range of conditions, including:

• Strabismus (crossed eyes).
• Amblyopia (lazy eye).
• Convergence insufficiency
• Accommodative disorders.
• Visual processing issues following a concussion or brain injury.

During a vision therapy session, patients may work with special lenses, prisms, filters, occluders, and computerized exercises to enhance their visual abilities. For example, someone with amblyopia might wear an eye patch while doing activities to strengthen the weaker eye.

Experts report that vision therapy can be highly effective for certain conditions. For example, according to the National Eye Institute, vision therapy, combined with home reinforcement exercises, resulted in significant improvement in symptoms for those with convergence insufficiency.

While vision therapy requires more time and financial commitment than home-based eye exercises, it can profoundly affect some individual’s visual function and quality of life. 

Supporting Your Eye Health: Beyond Eye Focus Exercises

While eye exercises can be a great tool for maintaining comfort and visual fitness, they’re just one piece of the puzzle regarding overall eye health. To truly support your eyes, consider these tips:

1. Get regular comprehensive eye exams: Even if your vision seems fine, it’s important to get your eyes checked every 1-2 years or as often as your eye doctor recommends based on your individual needs. Many serious eye conditions, like glaucoma, can be effectively managed when caught early. 
2. Practice good screen habits: In our digital world, many of us spend a huge portion of our days staring at screens. To reduce digital eye strain, try the following:
   • Position your screen about an arm’s length away and slightly below eye level.
   • Minimize glare by adjusting lighting and using an anti-glare screen filter if needed.
   • Take frequent breaks using the 20-20-20 rule.
3. Protect your eyes from UV rays: Just like your skin, your eyes can be damaged by harmful ultraviolet rays from the sun. Wear sunglasses that provide 100% UV protection outdoors, and consider a wide-brimmed hat for extra coverage.
4. Nourish your eyes with a healthy diet: Certain nutrients are especially important for eye health, including vitamin A, vitamin C, vitamin E, zinc, lutein, and zeaxanthin. Incorporate plenty of eye-friendly foods into your diet, such as:
   • Leafy green vegetables like spinach and kale.
   • Oily fish like salmon, which is rich in omega-3s.
   • Citrus fruits and berries.
   • Nuts and seeds.

By combining regular eye exercises with these healthy habits, you’ll be well on your way to supporting your vision and overall eye health.

The Clear Picture of Eye Focus Exercises

This guide to eye exercises covers a lot of ground, from how to do them to what they can (and can’t) achieve. 

However, it’s crucial to remember that eye exercises are not a cure-all. They cannot correct refractive errors like nearsightedness or farsightedness or prevent vision loss, and they shouldn’t replace treatment for serious eye conditions or regular visits to your eye doctor. 

For some individuals with specific visual challenges, a more intensive vision therapy program under the guidance of an optometrist may be recommended. A well-rounded approach to eye care that includes good screen habits, regular eye exams, UV protection, and a nutrient-rich diet is key for everyone.