What exercises help relieve eye strain?
Written by
Robert Kelly
Reviewed by
Prof. William Dalton, Ph.D.Specific eye exercises reduce strain effectively if done correctly. These exercises are taught daily in the office by me. They strengthen the eye muscles and improve eye flexibility. Frequent practice will prevent headaches and dryness. Begin with the simplest exercises and gradually increase the difficulty.
Full Blinking Technique
- Perform 10 complete eyelid closures every 15 minutes
- Squeeze tightly then open wide to activate tear glands
- Sustain each blink for 2 seconds maximum effectiveness
Figure-Eight Tracing
- Follow horizontal figure-eight patterns slowly
- Keep head still using only eye movements
- Trace 5 eights clockwise then 5 counterclockwise
Near-Far Focusing
- Alternate between close object (6 inches) and distant target (20 feet)
- Hold each focus point for 5 seconds before switching
- Complete 10 cycles without moving your head
To correctly perform palming for deep relaxation. Rub the hands vigorously until they are warm. Then place the palm over the closed eyes, with no pressure. Keep them there for 30 seconds, with deep breathing. I do this between patients. Absolute darkness will reset the visual apparatus most thoroughly.
Incorporate exercise and hydration plans together. Use artificial tears as part of your blinking regimen; I recommend using drops first, then blink, then focusing. When you move your eye muscles, the drops will spread evenly throughout your eye. Additionally, your eyes will feel good longer after the session is over.
Avoid common mistakes, such as rushing movements. Execute the exercise at a slow pace and with a full range of motion. If you skip the warm-up, it can cause muscle tension. I take patients through the first session. It is best to use good form to prevent adding more strain. Consistent effort will make a lasting difference.
Read the full article: Prevent Eye Strain: Essential Relief Strategies
