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Improve Your Vision with Simple Eye Exercise: Tips And Techniques

October 27, 2023

We are aware that when we exercise our muscles it improves our overall health, but does it work for improving our eyesight as well? Exercises for your eyes might not actually make much difference in your vision, but they can make your eyes feel more comfortable, especially if they get tired or irritated when you’re working.

Nowadays our eyes are constantly exposed to screens and various other forms of visual stimuli. This prolonged screen time, along with other factors like age, fatigue, stress, dehydration and genetics, can lead to eye strain and vision problems. Fortunately, incorporating simple eye exercises into your daily routine can help ease eye strain and discomfort.

In this article, we will discuss a range of easy-to-follow exercises and valuable tips to enhance your visual health.

The best eye exercises

Palming technique

This exercise helps to reduce eye strain and relax your eyes. You can do it by simply following the below steps:

  • Rub your palms together to warm them up.
  • Cup your palms gently over your closed eyes without applying pressure.
  • Breathe deeply and allow your eyes to relax for five minutes.

Near-far focus

This exercise helps train your focusing system to engage and relax appropriately. You can do it by simply following the below steps:

  • Hold your thumb about 10 inches from your face and focus on it for 15 seconds.
  • Then, shift your focus to an object farther away, around 20 feet (6 meters) from you.
  • Return your focus to your thumb and the distant object, and repeat several times for a few minutes.

Figure eight

This exercise helps to strengthen the eye muscles and even improve flexibility. You can do it by simply following the below steps:

  • Look at a spot on the floor that is 10 feet away from you.
  • Imagine drawing a figure-eight shape around that spot.
  • Keep doing this for about thirty seconds, then switch the direction of your imaginary eight.

20-20-20 rule

This exercise helps to prevent eye strain while using screens. You can do it by simply following the below steps:

  • Take a break every 20 minutes.
  • Look at an object that is twenty feet away from you.
  • Gaze at it for approximately 20 seconds.

Eye rolling

This eye exercise is an effective way to stretch and relax your eye muscles. You can do it by simply following the below steps:

  • Sit comfortably, look straight ahead, and then slowly roll your eyes in a clockwise direction for about one full rotation.
  • Then, reverse the direction and roll them counterclockwise.
  • Repeat this exercise three to four times.

Blinking exercise

This eye exercise helps moisturize the eyes and reduces dryness and irritation. You can do it by simply following the below steps:

  • Take small breaks to consciously blink your eyes.
  • Then close your eyes and allow them to rest for two seconds.
  • Repeat this process multiple times.

Focus change

This exercise helps improve focus and flexibility. You can do it by simply following the below steps:

  • Sit with your arm extended, holding your thumb up.
  • Focus on your thumb.
  • Slowly bring your thumb closer to your face while maintaining focus.
  • Gradually move it back out.
  • Repeat this process three times.

Advantages of performing these eye exercises

Regularly performing eye exercises offers several benefits, like:

  • By engaging in these exercises, you can significantly reduce eye strain.
  • Incorporating eye exercises into their routine helps reduce the sensitivity of the eyes to light.
  • These exercises work to strengthen and tone the weak eye muscles, promoting better overall eye health and enhancing blood flow.
  • These exercises help improve the functioning of your eyes, ultimately leading to sharper focus and better visual clarity.

Tips to get maximum benefit from these eye exercises

  • Perform these exercises regularly, ideally on a daily basis, to experience the best results.
  • Ensure that your workspace is well-lit to reduce strain on your eyes.
  • If you work on a computer or engage in prolonged screen time, make it a habit to take short breaks every 20 minutes and follow the 20-20-20 rule.
  • Drink an adequate amount of water to prevent dry eyes.
  • Get a regular dilated eye exam done every year.

Words from Ojas – Eye Hospital in Mumbai

Incorporating these simple yet effective eye exercises into your daily routine will make a significant difference in maintaining and improving your vision.

If you’re not sure about how to go about exercising your eyes, it’s better to consult with our knowledgeable team of eye specialists at Ojas – Eye Hospital in Mumbai. They can offer valuable guidance and specific exercises tailored to your needs.


Ojas Eye Hospital A Center of Excellence for Contoura Vision, Femto Bladefree Lasik in Mumbai, India.