5 Eye Exercises for Every Need

Looking for ways to manage eye strain after staring at your computer every day? Your eyes can get the workout they need without hitting the gym — and in just five minutes.

In addition to taking regular screen breaks, eye exercises can keep your eye muscles in tip-top shape and help alleviate the tension you feel after starting at digital screens all day. Let’s get started!

How To Take a 20-20-20 Eye Break

Most of us spend a lot of time staring at computer screens, tablets, or smartphones each day — and the results aren’t pretty. Tension headaches, aching shoulders, and itchy, watery, or dry eyes are all the result of working behind a screen. A proven way to promote better eye care daily is by following the 20-20-20 break rule.

For every 20 minutes of computer or screen time, take a 20-second break to look at an object 20 feet away from you. Experts agree that this can help you avoid eye strain and keep your eye health on track even if your job requires you to be on a screen. In addition, there are many exercises you can try.

What Are the Best Exercises for Your Eyes?

Keeping your eye muscles in good condition can provide some serious vision benefits. Although eye exercises are not a miracle cure for all eye-related issues — eye exercises won’t correct amblyopia or lazy eyes — there is still support for them to keep your eyes feeling more comfortable every day. Consider it physical therapy for your eyes!

1. The Figure Eight

When we stare at a computer or screen for long periods of time, we don’t make as many eye movements as we typically do — or should. To manage uncomfortable eye conditions, try the figure eight method.

Close your eyes and picture an imaginary figure eight in front of you. Track the figure with your eyes forward and then in reverse five times. That’s it!

2. Zooming

Another problem with working on a screen is that your vision consistently focuses at the same distance. To add some depth to your field of vision, stand or sit with an item in your hand, like a pencil. Focus on the item about six inches from your face and gradually move it to arm’s length and back. Treat it like a test you’d take at the eye doctor.

3. Palming

For dry eyes feeling itchy and irritated, a hot compress might seem like the perfect solution. There’s just one problem: You don’t have a hot compress on hand, and it can be hard to judge what temperature is safe to use.

Instead, try rubbing the palms of your hands together until they are warm and gently pressing them over your closed eyes. This can help stimulate some tears and may feel therapeutic.

4. Pencil Push-Ups

Commonly used to treat convergence insufficiency — or the inability to have both eyes focus on objects that are close up and far away — this vision therapy also helps with eye strain and fatigue.

Hold a pencil directly in front of your nose and gradually move it from your nose’s edge to about six inches in front of you. The objective is to keep the pencil in focus with both of your eyes as much as possible as it moves back and forth.

5. Blue Light Glasses

If you still can’t get relief, blue light-filtering glasses may be the solution. Blue light emitted from screens can disrupt sleep cycles and contribute to eye strain.

Luckily, Pair offers corrective lenses with blue light filtering to keep your eyes safe — in frames that will make you feel fresh! With plenty of Top Frames to choose from, you can achieve unlimited styles with just one pair of Base Frames. We even have options for kids’ glasses!

Keep Your Eyes Safe With Pair

Whether you’re trying to ace your next eye exam or make your optometrist proud, you can manage some of your vision problems and cut down on digital eye strain with a little eye workout every day.

These exercises can support your eye coordination and may help you manage the amount of eye fatigue you feel. For more significant eye problems, head to an ophthalmology specialist for a check-up. And, of course, head to the rest of the Pair blog for all things eyewear.

Sources:

20-20-20 rule and digital eye strain | American Optometric Association

A systematic review of the applicability and efficacy of eye exercises | PubMed

Convergence Insufficiency | National Eye Institute

Blue light has a dark side | Harvard Health