Prolonged screen time is almost unavoidable in today’s world. Staring at screens for hours can lead to eye strain, dryness, and discomfort.
However, just like any other muscle in the body, the eyes can benefit from regular exercises to improve focus, reduce fatigue, and maintain good vision. Here are some of the best eye workout exercises specifically designed for screen users and avid readers.
The 20-20-20 Rule
One of the simplest yet most effective exercises for eye strain is the 20-20-20 rule. It’s designed to prevent eye fatigue and dryness by giving your eyes periodic breaks. You can set reminders using apps or alarms to ensure you stick to it.
How It Works:
- Every 20 minutes, look away from your screen.
- Focus on something at least 20 feet away.
- Hold your gaze for 20 seconds.
Blinking Exercises for Dry Eyes
Screen users tend to blink less, which leads to dry and irritated eyes. Blinking exercises can rehydrate your eyes by spreading natural tears evenly across the surface.
Exercise:
- Close your eyes slowly and hold them shut for two seconds.
- Squeeze them gently for another two seconds.
- Open your eyes and blink rapidly for five seconds.
Repeating this exercise every 30 minutes can significantly improve tear production and reduce dryness.
Why it Works:
- It stimulates tear glands, keeping your eyes lubricated.
- Reduces the risk of computer vision syndrome (CVS).
- Strengthens eye muscles responsible for natural blinking.
For added relief, consider using lubricating eye drops or the palming technique, where you cover your eyes with warm hands for a few moments to relax the optic nerves.
Near and Far Focus Training
If you spend most of your day looking at a screen, your eyes become accustomed to focusing at a fixed distance. This weakens your ability to shift focus between near and distant objects, leading to blurred vision and difficulty adjusting to different depths.
How to Do It:
- Hold a small object (like a pen) 12 inches away from your eyes.
- Focus on it for 10 seconds.
- Shift your gaze to an object at least 10 feet away.
- Hold that focus for another 10 seconds.
- Repeat 10 times.
Eye Rolling for Flexibility
Your eye muscles work hard all day, and just like any other muscle, they need stretching. Eye rolling increases mobility and helps prevent stiffness caused by staring at a screen for too long.
Steps:
- Look up as far as possible, then slowly roll your eyes clockwise in a full circle.
- Repeat the motion counterclockwise.
- Do this 5 times in each direction.
Figure Eight Eye Tracking
This exercise enhances eye coordination and control, making it especially beneficial for readers and those who need to track moving objects.
How to Perform:
- Pick a point 8-10 feet away from you.
- Imagine an invisible figure-eight shape (∞) in the air.
- Slowly trace this shape with your eyes, moving left to right.
- Reverse the direction after 30 seconds.
Pencil Push-Up Exercise
For those struggling with convergence insufficiency, where the eyes struggle to work together for near tasks, the pencil push-up exercise can be highly effective.
How to Do It:
- Hold a pencil (or any small object) at arm’s length in front of your nose.
- Slowly bring it closer while keeping it in sharp focus.
- Stop if the object becomes double or blurry.
- Hold for a few seconds, then move it back to arm’s length.
- Repeat 10-15 times.
Palming for Eye Relaxation
Sometimes, the best way to reduce eye fatigue is to simply relax them. The palming technique is a great way to ease tension and refresh tired eyes.
How It Works:
- Rub your palms together to generate warmth.
- Close your eyes and gently place your warm palms over them.
- Ensure no light seeps through and breathe deeply.
- Hold for 30 seconds to a minute.
Conclusion
Our eyes are constantly working. Taking a few minutes each day to exercise and relax them can prevent discomfort, improve focus, and support long-term eye health.
By incorporating techniques like the 20-20-20 rule, near-far focus training, eye rolling, and blinking exercises, you can reduce strain and enhance visual endurance.