Outsmart Eye Strain With 5 Simple Eye Exercises to Improve Vision and Sharpen Your Sight

Sure, we all wish we could have 20/20 vision forever. But issues like too much screen time or dry eyes can cause blurry sight. The good news? There are eye exercises to improve your vision that help sharpen your sight. Here, learn about the benefits of eye exercises and step-by-step instructions to get started.

What are eye exercises?

Just as physical exercise benefits the body, eye exercises support and strengthen vision. Jesse Willingham, OD , Optometric Physician and Founder at Brighter Outlook Vision, says eye exercises can refer to quick and easy methods you can do throughout the day to reduce eye strain, or they can be specific and more intensive therapy that doctors and specialists will guide you through.

Those programs address specific vision conditions such as “ amblyopia , strabismus , convergence insufficiency and many others,” says Dr. Willingham. “Many of these professionals do not prefer the term ‘exercises’ because of the connotation with building muscle strength, whereas vision therapy works by changing muscle coordination and visual perception to change the action of seeing.”

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The benefits of eye exercises to improve vision

There are six extraocular muscles that control eye movements in each eye, says Diane Hilal-Campo, MD , founder of twenty/twenty and a board-certified ophthalmologist at a private practice in Oakwood, NJ “One muscle helps control the focusing of the lens in each eye, as well as muscles that dilate and constrict the pupils.”

While proponents of eye exercises say they may help activate these muscles to improve your vision and ward off eye conditions that can hamper sight, there’s still more research that needs to be done.

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“Eye exercises are purported to help improve vision, delaying the need for glasses to address myopia (need for distance glasses) and presbyopia (need for reading glasses), treating amblyopia (‘lazy eye’) and other issues,” says Dr. Hilal-Campo. “However, there is a distinct lack of evidence proving that eye exercises can actually do any of this.”

That doesn’t mean you shouldn’t exercise your eyes, though. Incorporating these movements into your daily routine can reduce dry eyes and eye strain, which can (at least temporarily) make it a little easier to see.  Eye exercises can also help with eye fatigue, especially if you’re constantly staring at a screen.

5 eye exercises to improve vision

If your eyes feel strained and are in need of a little TLC, try these eye exercises to temporarily improve your vision.

Follow the 20-20-20 rule

Probably one of the most common eye exercises to improve your vision in the short term is the 20-20-20 technique. Dr. Willingham encourages individuals who do a lot of computer work to take a break and look at something 20 feet away for 20 seconds every 20 minutes to reduce the chance of eyestrain.

Dr. Hilal-Campo says this “gives your eye muscles a break, limits or prevents headaches , eye discomfort and blurry vision associated with eye strain.”

Try eye palming

Tina Patel , contact lens optician at Feel Good Contacts, suggests an age-old method known as palming to give strained eyes a rest. This eye yoga technique is believed to help diminish fatigue. “Palming is one of the most popular yoga asanas, and it is very effective in relaxing the mind and eyes,” she says.

• Sit in a comfortable position while you relax your neck muscles and close your eyes.
• Rub your palms together quickly until you start to feel the heat between them.
• Then gently cup your palms over your eyes, without pressing against the closed eyes.
• Concentrate on the warmth being transferred to your eyes as you feel your eye muscles relax.

Practice pencil push-ups

Dr. Hilal-Campo says another helpful eye exercise that can help reduce strain (especially for those with convergence insufficiency, which can cause double vision), is often referred to as pen or pencil push-ups. Here’s how to do it:

• Hold a pen or pencil with writing on it at arm's length, focusing on the text.
• Slowly move the tool in a straight line towards yourself.
• Stop when you feel slight strain or the text begins to blur.
• Hold this position for 10 seconds while trying to sharpen your vision on the text. Then put the pen at arm's length and repeat for 10 seconds.
• Repeat this cycle 10 times, rest your eyes with the 20-20-20 technique and then repeat the push-up series once more.

Roll your eyes

If you’ve ever been told to stop rolling your eyes, you may want to reconsider. While eye rolling can come off as sassy, Patel says it is also an easy exercise that can help reduce tension and soreness in the eye muscles.

• With your eyes staring straight ahead, rotate your eyes up towards the ceiling without moving your head.
• Moving in a slow circle, roll your eyes to the far right, roll them to the floor and to the far left.
• Finally, roll your eyes to the ceiling before returning to the starting position.
• Repeat this two to four times, changing the direction each time.

Make a figure 8

As the name suggests, this exercise requires you to roll your eyes to make a figure  8. “This can help with eye fatigue,” says Patel, which may temporarily improve your eyesight if your vision is strained.

• Focus on the floor (or a wall) and keep your head still.
• Follow the traces of an imaginary figure of 8 with your eyes.
• Repeat the motion by following a reverse 8 with your eyes.

More ways to improve your vision

While eye exercises are great for easing strain, there are other easy lifestyle habits you can adopt to improve your vision.

A simple one? Don’t go outside without sunglasses. “Wearing sunglasses not only helps you see things more clearly and comfortably, but protects your vision in the long run,” says Hilal-Campo. “Unprotected sun exposure can cause damage to the eyes, including photokeratitis (similar to a sunburn) and cataracts .”

Adjusting your sleep schedule to get more Zzzs and eating foods like carrots or blackberries can also help prevent more serious ocular concerns. Additionally, it’s crucial to quit smoking . “Smoking can lead to several vision problems, including cataracts, AMD and dry eye,” says Patel.

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This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan .