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Best Eye Strain Exercises: Effective Home Remedies

Gina Walters



Eye strain, a side effect of prolonged visual activities, is an increasingly common issue in today’s digital age. 

It causes discomfort and fatigue due to continuous exposure to screens or printed text. 

Digital eye strain, or Computer Vision Syndrome, can lead to dryness, irritation, blurred vision, and a burning sensation. Due to this, treating eye strain is essential.

While maintaining healthy vision is difficult, regular eye exercises can help combat strain and fatigue. 

These exercises can help relieve the strain on eye muscles and reduce discomfort.

This article explores various eye strain exercises, their benefits, and their role in promoting better eye health.

What are eye strain exercises

Eye strain exercises are specific routines that help reduce the dryness and burning sensation caused by visual exertion. 

These exercises aid in relaxing the eye muscles, reduce strain, and improve overall eye health.|

They involve a range of practices like palming, eye-rolling, shifting focus, and blinking exercises.

Eye exercises are simple, efficient ways to help prevent and relieve symptoms of eye strain. They are especially helpful after long periods of screen time.

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Best exercises for eye strain relief

eye exerciseSource: irynakhabliuk
Woman doing eye exercise for eye strain relief

Various exercises such as palming the eyes, eye-rolling, focus shifting, blinking, and the 20-20-20 rule can help relieve eye strain. 

These simple exercises can be easily performed anywhere. They can help reduce fatigue and soreness. 

Let us look at the best exercises for eye strain relief:

Blinking exercises

Frequent blinking is important to lubricate the eyes and prevent dryness caused by prolonged use of screens.

When looking at a screen for long periods, the normal blink rate drops from 20 to 7 per minute. The reduced blinking rate dehydrates the cornea, leading to eye strain. 

Taking breaks while using screens and doing blinking exercises can help reduce eye strain. Blinking several times consciously every few minutes can help prevent dry eyes.

Aim to blink consciously every 5-10 seconds to maintain eye moisture.

Palming exercise

Palming exercises can aid in reducing eye strain by relaxing and relieving tired eyes.

This simple exercise for eye strain involves rubbing the palms together and placing them gently over closed eyes. 

It helps relax the eye muscles and relieve tension. To perform the palming exercise:

  • Rub your palms for 10-15 seconds until they feel warm
  • Close your eyes and place your palms on them to block out light completely
  • Remove your palms once your eyes feel re-energized
  • Repeat this exercise a few times

Palming creates a sense of darkness, allowing the eyes to rest and break from bright lights or screen glare. This can help reduce strain and promote relaxation.

The palming exercise can also help in cases of eye strain caused by a lack of sleep

Eye rolling technique

The eye-rolling technique is a simple eye strain remedy that involves moving the eyes in circular motions.

This practice can help relax the muscles and relieve eye strain. 

  • Look up and slowly circle your eyes clockwise
  • Practice the same motion again, but counterclockwise
  • Repeat this eye-rolling motion several times to relax the eye muscles

The eye-rolling motion helps improve ocular blood circulation, reducing eye strain, headache and fatigue. 

Stretching and flexing the eye muscles can prevent them from becoming stiff due to prolonged screen focus, which can help relieve discomfort associated with eye strain.

People with certain eye conditions or vertigo should consult a healthcare professional before attempting these exercises.

Focus shifting exercise

This exercise involves challenging the focus and can be done in a seated position. 

It can help relieve digital eye strain caused by video games, computers, mobile devices, or television. 

The focus-shifting exercise involves these steps:

  • Hold a finger or a pen at arm’s length and focus on its tip
  • Then, shift focus to an object at least 20 feet away
  • Alternate focusing between near and distant objects

20-20-20 rule

This technique involves taking regular breaks when using screens to prevent the eyes from getting strained or tired.

The 20-20-20 rule requires individuals to take breaks every 20 minutes and stare at an object about 20 feet away for 20 seconds. 

Including this exercise in your daily routine can significantly reduce eye strain and promote better eye health.

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Summing up

Eye strain exercises provide a natural and accessible way to combat the symptoms of prolonged screen time.  

Exercises like palming, eye-rolling, focus shifting, blinking, and following the 20-20-20 rule can naturally help relax eye muscles and reduce strain.

Incorporating these simple yet effective eye strain exercises into your daily routine can significantly reduce eye discomfort and fatigue. 

Frequently Asked Questions

Does exercise help eye strain?

Yes, blinking, eye-rolling, and focus shifting help relax the eye muscles, reducing strain and fatigue.

Why does exercise relieve eye strain?

Eye exercises relieve strain and discomfort by increasing blood circulation, relaxing eye muscles, and preventing stiffness.

What exercises reduce eye strain?

Exercises like palming, gentle eye stretches, blinking exercises, and following the 20-20-20 rule can effectively reduce eye strain.

Are yoga exercises for eye strain beneficial?

Yes, yoga exercises like palming and gentle eye stretches can help relax ocular muscles. 
They can reduce strain, improve blood circulation, and ease discomfort caused by prolonged screen use.

What are some effective eye exercises for computer strain?

Eye exercises like blinking, focus shifting, and the 20-20-20 rule help combat computer-related eye strain. 
These exercises prevent dryness, reduce fatigue, and relax eye muscles, enhancing eye comfort during screen use.

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