Eye Exercises

Eye exercises can make tired eyes feel better and, for one specific problem, convergence insufficiency, they are a proven treatment. They cannot reduce your glasses number or cure cataract, glaucoma or myopia. Here are the exercises that are worth doing, how to do them, and when to see an eye doctor instead.

Important: no exercise, yoga or "miracle" technique reduces spectacle power. If an advertisement promises that you can throw away your glasses, it is not true.

Quick answer: what exercises can and cannot do

1. The 20-20-20 rule (for screen users)

Every 20 minutes, look at something about 20 feet (6 metres) away for 20 seconds. Close work keeps the focusing muscle (ciliary muscle) contracted; looking far lets it relax. Set a reminder on your phone or computer until it becomes a habit. Read more on computer vision syndrome.

2. Full-blink exercise (for dry eyes)

We blink much less, and less completely, while looking at screens. Several times an hour: close your eyes gently, pause for 2 seconds, then squeeze them lightly shut for 2 seconds, and open. Repeat 5 times. This spreads the tear film and oil from the lid glands. If dryness persists, see our dry eye treatment page.

3. Near-far focusing

Hold your thumb about 25 to 30 cm in front of your nose. Look at it for 3 to 5 seconds, then look at an object across the room for 3 to 5 seconds. Repeat 10 times. This exercises the focusing system and is a pleasant break during long reading or screen work.

4. Pencil push-ups (for convergence insufficiency)

Hold a pencil at arm's length with a small letter on it, level with your nose. Keep the letter single and clear while you slowly bring it towards your nose. Stop as soon as it doubles, then move it back until it is single again and repeat. Do 10 to 15 repetitions, a few times a day.

Use this only if an eye doctor has diagnosed convergence insufficiency. In the CITT trial, supervised in-office vergence therapy with home exercises worked better than pencil push-ups alone, so a structured programme is best for persistent symptoms.

5. Eye movement exercises (for relaxation)

Sit comfortably and keep your head still. Slowly look up and down 8 to 10 times, then side to side, then diagonally, and finally make slow circles in each direction 4 to 6 times. These movements feel relaxing, but they do not strengthen eye muscles or correct a squint.

6. Palming (for relaxation)

Remove your glasses. Rub your palms together until warm, then cup them over your closed eyes so the edges rest on your cheekbones and nose and no light gets in. Do not press on the eyes. Breathe slowly for 1 to 3 minutes. Palming is a simple way to rest the eyes and mind after long screen work; it does not improve vision itself.

7. Digital and device-based therapy

For children with amblyopia, some eye specialists now prescribe dichoptic digital therapy, in which each eye sees a different image while watching videos or playing games (for example, Luminopia, approved by the US FDA in 2021 for children aged 4 to 7). These are add-ons to glasses and patching, not replacements, and should be used only under specialist care. See children's eye check-ups.

Exercises to avoid

• Pressing on the eyeballs with your fingers, especially if you have glaucoma, have had recent eye surgery or have an eye injury.
• Staring at the sun or bright lights ("sunning"): this can permanently burn the retina.
• Stopping prescribed glasses in the hope that exercises will "train" the eyes. In children this can worsen a lazy eye.

When to see an eye doctor instead

• Headache, eye strain or words jumping when reading, which may mean convergence insufficiency or an uncorrected number
• Double vision, a new squint, or a child holding books very close
• Sudden blurring, flashes, floaters or a curtain over the vision: see a doctor the same day
• Red, painful eyes or eye strain that does not settle with breaks

Frequently asked questions

Can eye exercises reduce my glasses power?

No. Eye exercises cannot change the shape or length of the eye, so they cannot reduce myopia (minus number), hypermetropia, astigmatism or the reading glasses of presbyopia. Claims that they can, including the Bates method, are not supported by research.

Which eye exercise is best for eye strain from screens?

The 20-20-20 rule: every 20 minutes, look at something about 20 feet (6 metres) away for 20 seconds. Add a few slow, full blinks. This relaxes focusing and reduces dryness.

Are eye exercises useful for any eye condition?

Yes, for convergence insufficiency, where the eyes struggle to turn inwards for reading. The Convergence Insufficiency Treatment Trial (CITT) found that supervised vergence therapy with home exercises works best. An eye doctor should confirm the diagnosis first. Doctors can read the full convergence insufficiency guide.

Can exercises help a lazy eye (amblyopia)?

Exercises alone do not treat amblyopia. Treatment is glasses plus patching or atropine drops, and in some children prescribed dichoptic digital therapy. This must be guided by an eye specialist, and works best in young children.

How long should I do eye exercises each day?

A few minutes, several times a day, is enough for comfort exercises such as 20-20-20 breaks, blinking and palming. Stop if an exercise causes pain, double vision or headache, and see an eye doctor.

Sources: American Academy of Ophthalmology, "Computers, Digital Devices and Eye Strain"; Convergence Insufficiency Treatment Trial Study Group, Arch Ophthalmol 2008;126:1336-49; US FDA De Novo authorisation for Luminopia One (2021).

This page is for general information. Please consult your eye doctor before starting exercises for a specific eye problem. — Dr Dhaval Patel (MD, AIIMS Delhi)