6 Easy Exercises to Relieve Eye Strain


Eyesight can become quite tired after a long day’s work, especially if we have to work with a computer or screen in front of us. Spending so many hours in front of a screen, exposing our eyes to its light, can eventually lead to eyestrain, also known as eye strain.

Screens are now an unavoidable part of our daily and professional lives so that it is now practically impossible to avoid visual exposure to these devices. Even so, there is always a margin so that this exhaustion is not so acute or we can reduce the discomfort, and collaterally, improve performance at work.

Causes of Eye Strain


Viewing digital screens for extended periods of time might cause the eyes to work harder than usual. This can strain the eyes, leading to the development of vision difficulties.

According to the American Optometric Association, viewing screens puts our eyes under more pressure than reading written words on a page.

This is due in part to the fact that many screen letters are not as precisely defined as printed characters. It’s also because many displays have lower contrast than printed pages, and they’re prone to reflection and glare.

All of this can strain a person’s eyes when viewing words on a screen.

Other variables can also play a role in computer eye strain. Some people, for example, see screens from inconvenient distances and angles. This might cause the person to assume awkward and tense postures, especially if the person has underlying eyesight difficulties.

In addition, according to one study, when people look at screens, their blinking rate decreases considerably.

Blinking, on the other hand, is a crucial biological activity that keeps the surface of the eyes clean and lubricated. This decrease in blinking may also account for some of the symptoms of computer eye strain.

How to Train Your Eyes

Depending on your needs, here are a few various sorts of eye workouts you might attempt.

1. The 20-20-20 rule

For many people, eye strain is a serious issue. Human eyes should not be riveted to a single thing for long periods of time. The 20-20-20 rule may help minimize digital eye strain if you work at a computer all day. To put this guideline into action, glance at something 20 feet away for 20 seconds every 20 minutes.

2. Eye movements

This eye movement exercise also aids in the prevention of digital eye strain.

  • Close your eyes.
  • Move the eyes slowly upward, then downward.
  • Rep three times more.
  • Slowly shift your gaze to the left, then to the right.
  • Rep 3 times more.

3. Focus exercise

This exercise works by putting your focus to the test. It should be performed while seated.

  • Place one finger a few inches away from one of your eyes.
  • Concentrate your attention on the finger.
  • Move the finger away from the face slowly.
  • Focus on a distant object before returning to the finger.
  • Bring your finger back up to your eye.
  • Concentrate on a distant thing.
  • Rep 3 times more.

4. Near & Far focusing

This is yet another exercise in concentration. It should be done from a seated position, like with the preceding one.

  • Focus on your thumb for 15 seconds, roughly 10 inches away from your face.
  • Find an object 10 to 20 feet away and concentrate on it for 15 seconds.
  • Return your attention to your thumb.
  • Rep 5 times more.

5. Figure 8

This exercise should also be performed while seated.

  • Concentrate on a location on the floor about 10 feet in front of you.
  • With your eyes, draw an imaginary figure eight.
  • Continue tracing for 30 seconds before switching directions.

6. Pushups with a pencil

People suffering from convergence insufficiency can benefit from pencil pushups. This activity may be recommended by a doctor as part of vision rehabilitation.

  • Place a pencil between your eyes at arm’s length.
  • Look at the pencil and attempt to preserve a single image of it in your mind while you slowly move it toward your nose.
  • Move the pencil closer to the nose until it is no longer a single image.
  • Place the pencil at the nearest place where the image is still a single image.
  • Rep 20 times more.
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