In today’s digital world, eye strain, dry eyes, and blurred vision are common complaints due to prolonged screen time. While eye exercises can’t cure refractive errors like nearsightedness or astigmatism, they can help reduce eye fatigue, improve focus, and strengthen eye muscles. Here are some of the best eye relaxation and strengthening techniques backed by vision therapy.
1. Palming – A Yogic Technique for Eye Relaxation
Palming helps relax eye muscles and reduce strain caused by excessive screen use.
How to do it:
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Rub your hands together to generate warmth.
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Close your eyes and gently cup your palms over them, resting on your cheekbones.
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Hold for 3-5 minutes, breathing deeply to enhance relaxation.
Best for: Relieving eye fatigue, reducing stress, and soothing dry eyes.
2. Blinking Exercise – Combat Dry Eyes from Screen Use
Staring at screens reduces our blink rate, leading to dry, irritated eyes. Blinking helps stimulate tear production and spreads moisture across the eyes.
How to do it:
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Close your eyes gently for 2 seconds.
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Open them and repeat 10 times.
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For extra relief, squeeze your eyelids shut for a few seconds to activate oil glands.
Best for: Preventing dry eyes, improving tear film, and reducing digital eye strain.
3. Zooming – Improve Eye Focus and Flexibility
This exercise helps sharpen near and far vision focus.
How to do it:
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Hold a pencil at arm’s length and focus on the tip.
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Slowly bring it closer, maintaining focus until it blurs.
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Move it back out and repeat 5-10 times.
Best for: Enhancing focusing ability and reducing blurry vision.
4. Pencil Push-Ups – Strengthen Eye Convergence
Commonly used in vision therapy, this exercise trains the eyes to work together.
How to do it:
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Hold a pencil at arm’s length, focusing on the eraser.
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Slowly move it toward your nose, keeping it single.
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Stop when it doubles, then move it back.
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Repeat 5-10 times.
Best for: Treating convergence insufficiency (eye teaming issues).
5. Figure Eight – Boost Eye Tracking Skills
Improving eye tracking helps with reading and sports performance.
How to do it:
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Imagine a large figure eight (∞) on the floor 10 feet away.
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Trace it slowly with your eyes for 30 seconds.
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Switch directions and repeat.
Best for: Enhancing eye coordination and smooth pursuit movements.
6. Eye Flexing – Strengthen Ocular Muscles
This exercise stretches and strengthens eye muscles.
How to do it:
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Look up, then down 10 times.
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Look left, then right 10 times.
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Repeat 2-3 sets.
Best for: Reducing eye strain and increasing mobility.
7. The 20-20-20 Rule – Prevent Digital Eye Strain
A must-follow habit for anyone using screens for long hours.
How to do it:
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Every 20 minutes, look at something 20 feet away for 20 seconds.
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Pair with blue light glasses for extra protection.
Best for: Preventing computer vision syndrome and eye fatigue.
While eye exercises won’t cure myopia or astigmatism, they can improve focus, reduce strain, and enhance visual comfort. For best results, practice them daily—especially if you spend long hours on digital devices.
