Eye exercises to help improve vision and reduce eyestrain

We all know how crucial exercise is on a regular basis and the benefits it has for our bodies and overall health. However, did you know that your eyes also need exercise? In today’s society, in which we rely so heavily on digital screens, eye strain is very common. There are a number of eye exercises you can perform regularly to reduce eye strain, strengthen your eye muscles, and hopefully improve your vision to some degree.

What are the benefits of eye exercises?

Eye exercises do not correct astigmatism, myopia (short-sightedness) or hyperopia (long-sightedness), but they are thought to help with optimising your visual skills. If you struggle with eye conditions which affect your eye alignment and ability to focus well, consistent eye exercises may help your symptoms, as they strengthen your eye muscles. Any improvements you do experience will likely come gradually over a period of time, just like any physical changes you experience to your body when exercising.

Symptoms which suggest you might benefit from eye exercises include:

• Accidentally missing a line or word when reading
• Eye strain/discomfort
• Headaches

What conditions can eye exercises improve?

Eye exercises aren’t a magic fix-all solution – there are limits to the amount of visual improvement you are likely to see with eye exercises. While they can’t correct refractive errors such as myopia, hyperopia and presbyopia, it is thought they can help with conditions such as:

• Strabismus (eye turning)
• Amblyopia (lazy eye)
• Eye tracking
• Eye teaming (how well your eyes work together)

This is because strengthening your eye muscles with exercises known as vision therapy helps with eye issues that occur due to weakened eye muscles, such as the ones mentioned above. As well as strengthening your eye muscles, eye exercises can help you to focus your eyes more easily, as well as stimulating your brain’s vision centre.

Simple eye exercises and how to do them

You can perform eye exercises at home in your own time, much like you would if you were doing some stretches to improve a muscular injury, or to warm up for a jog or cycle. Discover some of the most common eye exercises, their benefits, and how to carry them out to ensure maximum effectiveness.

Blinking exercise

We live in a world so focused on digital screens, and most of us look at them pretty consistently throughout the day. When we look at screens, we blink much less than we should. This leads to our eyes being less hydrated with a regular covering of tear film, and it also increases eye strain. If you start to feel that your eyes are a bit drier than you would like or that you have the beginnings of a headache, you should make a conscious effort to blink. Close your eyes for a few seconds, squeezing your eyelids tightly to help stimulate the oil glands in your lids. This helps with hydration. Open your eyes and repeat this process several times until your eyes are feeling better.

Palming exercise

If your eyes are feeling fatigued, relaxing the muscles around your eyes might help. To do this, a palming exercise is recommended, which is sometimes referred to as eye yoga. Rub your hands together to warm them up, and then close your eyes, covering each eye with the palm of your hand. The warmth of your hands is thought to help the muscles relax, and you should hold them there for five minutes to feel the full benefit.

Focusing exercise

If you’re working all day on a computer screen, or only looking at things in your near visual range e.g. text or a book in front of you, your eyes might feel quite strained. To combat this, we suggest following the 20/20/20 rule. This is a method where every 20 minutes, you look at something at least 20 feet away for 20 seconds. This gives your eyes a break from the screen and allows them to focus on a visual range other than what is right in front of you.

Zooming exercise

Similarly to the 20/20/20 rule, the zooming exercise helps you to train your focusing system to engage and relax appropriately. You can do this simple exercise with your thumb, holding it 10 inches from your face and focusing on it for 15 seconds. Bring it slowly towards your face, keeping your focus on it. Pull it away again and move it from side to side to improve your tracking abilities.

Figure 8 exercise

To further improve your eye tracking, you can complete the figure eight exercise which is simply an eye movement succinctly described by its name. To carry this exercise out, select a point on the floor about 10 feet in front of you, and then trace an imaginary figure of eight with your eyes. Do this for 30 seconds, and then change direction.

Tips and recommendations for safely doing eye exercises at home

The key to successful eye exercises is to do them regularly. If you pick a time of day, for example when you brush your teeth, to carry out some eye exercises, it’s easy to work them into your day. You can also set a timer on your phone to remind to you take a minute to follow the 20/20/20 rule, or do the palming exercise in the morning when you wake up to help relieve tired eye symptoms. Our top tips for doing eye exercises are:

• Choose an area with good lighting and minimal distractions
• Schedule a regular time in your day to do the exercises
• Start slowly and build up gradually

If you notice anything concerning your eye health which doesn’t seem right, ensure you book an appointment with your optician. This includes symptoms such as:

• Blurry vision
• Loss of vision
• Eye pain
• Red eyes
• Light sensitivity
• Swollen eyelids

Start your journey to clear, natural vision

Although eye exercises are good for helping to strengthen your eye muscles and reduce any potential eye strain, they are not a substitute for medical care, nor will they correct any refractive issues. If you’re hoping to live life without glasses or contact lenses, why not consider laser eye surgery, lens replacement surgery, or implantable contact lenses?

Start your Optimax journey with these simple steps:

• Request your free info pack
• Book your free consultation
• Call us on 0800 093 1110
• Email any questions you have

Our team of advisors are here to help you begin your journey to clear, natural vision with us.