Eye exercises are simple movements designed to relax tired eyes, reduce eye strain and improve coordination of the eye muscles. They are particularly useful for people who spend long periods using computers, mobile phones or digital screens.
While eye exercises cannot cure eyesight problems or replace glasses, they may help relieve symptoms such as tired eyes, headaches and difficulty focusing.
Why are eye exercises important?
We live in a digital age where our eyes are constantly focused on screens. Prolonged screen use can lead to eye strain, dry eyes and fatigue.
Just like other muscles in the body, the muscles around the eyes can become tense or overworked. Eye exercises help relax these muscles and encourage better visual comfort.
Here are 7 eye exercises that you can do at home:
1. Flexing
Flexing is an eye exercise designed to stretch and strengthen the muscles that control eye movement.
How to perform flexing:
- Face forward and look straight ahead.
- Look up without moving your head, then look down. Repeat 10 times.
- Next, look right without moving your head, then look left. Repeat 10 times.
2. Blinking
Blinking is one of the simplest and most effective eye exercises, especially for computer and screen users.
When using screens, we often forget to blink, which can lead to dry and tired eyes.
How to perform blinking: Face forward and blink slowly every 5 seconds for 2 minutes.
3. Focusing Near and Far
This exercise helps improve focusing ability by training the eye muscles to adjust between distances.
How to perform near and far focusing:
- Sit or stand comfortably.
- Hold your thumb about 10 inches in front of your face and focus on it.
- Then focus on an object 10–20 feet away.
- Switch between near and far focus for 2–3 minutes.
4. Palming
Palming is a relaxation exercise commonly used to relieve eye strain and reduce stress around the eyes.
How to perform palming:
- Sit comfortably and close your eyes.
- Place your palms gently over your closed eyes.
- Ensure no pressure is applied and your eyes can blink freely.
- Relax for 2 minutes.
5. Zooming
Zooming helps strengthen focusing muscles and improve eye coordination.
How to perform zooming:
- Sit comfortably and extend your arm with your thumb raised.
- Focus on your thumb and slowly bring it towards your face.
- Stop when your thumb is about 3 inches from your face.
- Slowly return to the starting position.
- Repeat for 2 minutes.
6. Figure of Eight
This exercise improves flexibility and control of the eye muscles.
Stare at a blank wall and imagine a large figure of eight lying on its side about 10 feet away. Trace the shape slowly with your eyes without moving your head.
Repeat in one direction for 1 minute, then reverse for another minute.
7. Rest
Rest is one of the most important ways to maintain healthy eyes.
Aim for at least 8 hours of sleep and follow the 20-20-20 rule when using screens: every 20 minutes, look at something 20 feet away for 20 seconds.
Can eye exercises strengthen your eye muscles?
Eye exercises can help exercise the muscles that control eye movement and focusing.
Exercises such as focusing near and far, zooming and tracing a figure of eight encourage the eyes to move and focus at different distances.
However, eye exercises cannot correct common eyesight problems such as short-sightedness, long-sightedness or astigmatism. These conditions are caused by the way the eye focuses light and usually require glasses, contact lenses or other treatment.
If you are experiencing problems with your vision or feel that your eye muscles are weak, an eye test can help determine whether there is an underlying problem.
Can eye exercises reduce eye strain?
Eye exercises may help reduce eye strain, particularly if you spend long periods using a computer, mobile phone or other digital screen.
When we concentrate on a screen for a long period, we can blink less often and our eyes remain focused at the same distance.
Taking regular breaks, blinking frequently and changing your focus between near and distant objects can help your eyes relax.
The 20-20-20 rule is also a simple way to give your eyes regular breaks. Every 20 minutes, look at something around 20 feet away for at least 20 seconds.
If you regularly experience tired eyes, headaches or blurred vision, it is important to have your eyes tested.
How can I relax my eye muscles?
There are several simple things you can do to help relax tired eyes and the muscles involved in focusing.
Taking a break from your computer or mobile phone is one of the easiest ways to rest your eyes.
You can also try looking at an object in the distance, blinking slowly or closing your eyes for a few minutes.
Palming is another simple exercise that some people find relaxing. Close your eyes and gently place your palms over them without applying any pressure.
If your eyes continue to feel tired or strained despite taking regular breaks, an eye examination is recommended.
Do eye exercises really work?
Eye exercises may help relieve eye strain and improve comfort, especially for people who use screens frequently.
Eye exercises can be useful for relaxing tired eyes and exercising the muscles involved in eye movement and focusing.
However, they do not cure vision problems such as short-sightedness or long-sightedness. If you experience persistent eye strain, headaches or changes in vision, a professional eye examination is recommended.
An eye test allows an optometrist to check your vision and the health of your eyes and provide advice based on your individual needs.
If you are unable to visit a high street optician, Home Eyecare provides NHS-funded eye tests in the comfort of your own home for eligible patients.
If you need further advice about caring for your eyes or require an eye test, Contact Home Eyecare.
Frequently Asked Questions About Eye Exercises
Can you strengthen your eye muscles?
Eye exercises can exercise the muscles involved in eye movement and focusing. Exercises such as near and far focusing, zooming and figure of eight can help with eye movement and coordination.
However, eye exercises cannot correct eyesight problems such as short-sightedness or long-sightedness.
How can I strengthen my eye muscles naturally?
Simple eye exercises can be used to exercise the muscles involved in focusing and eye movement.
Near and far focusing, zooming and eye tracking exercises are examples that can easily be performed at home.
It is also important to give your eyes regular breaks, particularly if you spend a lot of time using digital screens.
How can I relax my eye muscles?
If your eyes feel tired or strained, take a break from close work and look at something in the distance.
Blinking regularly, closing your eyes for a short period and trying a simple relaxation exercise such as palming may also help.
If your eyes regularly feel tight, tired or uncomfortable, an eye test can help determine the cause.
Can eye exercises improve eyesight?
Eye exercises cannot correct common refractive errors such as short-sightedness, long-sightedness or astigmatism.
If you are having difficulty seeing clearly, you may require glasses or contact lenses.
An eye test can determine whether your prescription has changed and also allows an optometrist to check the health of your eyes.
How often should I do eye exercises?
There is no need to spend a long time doing eye exercises.
Short periods throughout the day can be enough, particularly if your eyes feel tired after reading, working on a computer or using your phone.
Taking regular breaks and remembering to blink are also important for maintaining comfortable eyes.
Can eye exercises help tired eyes?
Eye exercises may help relieve symptoms of tired eyes, particularly when they are caused by prolonged periods of close work or screen use.
Taking regular breaks, blinking frequently and looking at objects in the distance can help your eyes relax.
If tired eyes are becoming a regular problem, it is worth arranging an eye test to rule out an underlying vision problem.
Can eye exercises help with eye strain?
Eye exercises may help reduce symptoms of eye strain by allowing your eyes to change focus and rest from prolonged close work.
Try taking regular breaks, following the 20-20-20 rule and remembering to blink when using a computer or mobile phone.
If your eye strain continues despite these changes, an eye examination is recommended.