facial care

15 eye exercises to relax and strengthen the eye muscles

15 eye exercises to relax and strengthen the eye muscles


Do your eyes often feel strained? Do you constantly look at the LED screen at work, during breaks, or at home? Be careful! This can cause eye strain, vision problems, dry eyes, and even anxiety and headaches Since you can’t say goodbye to your work or social media (millions job now), you should dedicate 10 minutes a day to eye exercises. These exercises will help relieve stress, strengthen eye muscles, improve cognitive performance, improve visual reaction time and the shape of your eyes. Note that there is no strong scientific evidence that eye exercises can improve vision. So, do you still need eye exercises? yes! Swipe up to see why.

The need for eye exercises

More and more people today suffer from eye strain and fatigue due to their lifestyle and career choices. Both adults and children spend a lot of time staring at a computer or mobile screen. Other factors such as pollution, excessive use of contact lenses and incorrect glasses also lead to eyestrain. So, you need to do some stress relief – after all, we only have these two precious windows to the world. Although eye exercises cannot correct myopia, excessive blinking, and dyslexia, they can be of great help in aiding recovery in the following situations:

  • Poor focus due to weak eye muscles
  • Lazy eye or amblyopia
  • Around the eyes or strabismus
  • double vision
  • Astigmatism
  • 3D vision impairment
  • eye surgery history
  • History of eye injury

Here are 15 eye exercises that you can do anytime, anywhere.

15 Best Eye Exercises You Can Do Anywhere

1. Eye Roll

The eye wrap exercise is very effective, and when done regularly, it can help strengthen the eye muscles and improve the shape of your eyes. So, next time you hear something and roll your eyes, feel good about it and roll your eyes in the other direction to complete one rep. But since it is an exercise, you must know the correct way to do it. Here’s how.

How to do the eye roll exercise

  1. Sit or stand up straight. Keep your shoulders relaxed, neck straight, and look forward.
  2. Look to your right and then slowly move your eyes toward the ceiling.
  3. Move your eyes to your left and from there down toward the floor.
  4. Do this clockwise and counterclockwise.

Time  – 2 minutes

2. Rub down

This is a personal favourite. You can do this exercise even while wearing contact lenses. This means that this can be done whenever you feel eyestrain and need a quick, refreshing workout. Heres how to do it.

How do I rub the eye exercise

  1. Sit or stand comfortably and actively rub your palms together until you feel warm.
  2. Close your eyes and place your palms on each eyelid. Imagine the warmth seeping into your eyes.
  3. Remember not to press your palms against your eyeballs.

Time  – 3 minutes

3. Moving finger

Doctors prescribe this exercise for people with weak eye muscles. Here’s how to do it right.

How to do eye exercise with moving finger

  1. Sit on the seat. Relax your shoulders, keep your neck straight, and look forward.
  2. Take a pen in your right hand and hold it in front of your nose. Focus on his side.
  3. Fully extend your arm.
  4. Return it to the starting position.

Time  – 2 minutes

 4. Eye piston

Are you having a bad and stressful day at work? Here’s one exercise that will soothe your eyes and relieve stress – all in a jiffy! Heres how to do it.

How do you exercise eye pressure

  1. Sit comfortably, close your eyes, and take a deep breath.
  2. Place a finger on each eyelid and press gently for about 10 seconds.
  3. Release the pressure for about two seconds and press slightly again.

Time  – 1 minute

5. Eye massage

This exercise reduces eye fatigue and dryness. Follow the steps listed below to do it properly.

How to do eye massage

  1. Sit straight with your shoulders relaxed.
  2. Tilt your head back slightly and close your eyes.
  3. Gently place your index and middle fingers on each eyelid.
  4. Move the right fingers counterclockwise and the left fingers counterclockwise.
  5. Repeat 10 times before changing the direction of the circular motion.

Time  – 2 minutes

6. blink

Constant staring at a computer or mobile phone screen can lead to eye and mental strain. In fact, this happens because we often forget to blink. Here is an easy eye exercise to solve this problem.

How to do blink exercise

  1. Sit comfortably in a chair, keeping your shoulders relaxed, your neck straight, and looking at an empty wall.
  2. close your eyes.
  3. Wait for half a second and then open your eyes.
  4. Do this 10 times to complete one set.

 Time  – 2 minutes

7. Praise

Just as you need to flex your biceps to strengthen it, you must flex your eyes to strengthen your eye muscles. Heres how to do it.

How to do the eye bending exercise

  1. Sit comfortably in a chair and look straight ahead.
  2. Look up without moving your neck and then look down.
  3. Do this 10 times. Then look to your far right. Keep your neck straight.
  4. Look to your far left.
  5. Do this 10 times.

Time  – 3 minutes

8. Focus


This is an excellent exercise for your eyes and has the potential to solve focus problems. Follow these steps to do so.

How to do eye focus exercises

  1. Sit 5 feet from a window, look straight, and keep your shoulders relaxed.
  2. Extend your right arm in front of you, release your thumb, and focus on the limb for 1-2 seconds.
  3. Without moving your hand, focus on the window for two seconds.
  4. Focus on something far outside the window for two seconds.
  5. Focus again on the thumb.

the time  – 1 minute

9. Eye Bounce

This is a fun exercise that you can do at work, at home, and even in bed. Heres how to do it.

How to do the eye bounce exercise

  1. Sit, stand or lie down. Looking to the future.
  2. You can keep your eyes open or closed.
  3. Move your eyes up and down quickly.
  4. Do this 10 times before stopping and resting for 5 seconds.

the time  – 1 minute

10. Balming

It’s a really nice relaxing and calming exercise. Here’s how to do it.

How to do palm exercises

  1. Sit on a chair and put your elbows on a table in front of you.
  2. An eye cup in each palm.
  3. Inhale and exhale. I feel the tension release. Relax.
  4. Do this for 30 seconds in a row before releasing the pose.

the time  – 2 minutes

11. Tres n Eat


All you need is a blank wall and a chair (optional), and you’re all set for this fun and effective workout. Heres how to do it.

How to do the Trace-An-Eight exercise

  1. Imagine a giant (side-round) ‘8’ on a blank wall or ceiling.
  2. Trace a path along this shape with your eyes only, without moving your head.
  3. Do it 5 times.

Time  – 2 minutes

12. Side view

This is just an exercise for healthy eyes. Just don’t sneak up on people by doing this in a public place. Heres how to do it.

How to do Sidelong exercise at a glance

  1. Sit, lie down, or stand comfortably and take a few deep breaths.
  2. Keeping your head still, try to look to the left as far as possible, using only your eyes.
  3. Maintain your vision for 3 seconds and look straight ahead.
  4. See as correctly as possible and keep your vision there.

Time  – 2 minutes

13. Writing letters

 No, I don’t mean sticky notes or direct messages. This is an exercise that calms the eyes and strengthens the eye muscles. At first, this may seem impossible, but when you do it regularly for a few days, you will experience a huge difference in the leanness of your eye muscles. Heres how to do it.

How to write letters is an eye exercise

  1. Look at a blank wall at least 8 feet away and imagine that you are writing on it with your eyes.
  2. This makes the eye muscles move quickly in different directions and exercises the weak muscles.
  3. Do this for 15-20 seconds.

 Time  – 2 minutes

14. Dual Excellent

Yes, for you! This exercise is so easy and effective that you will feel like you are doing nothing. But let me tell you that its effect on the eye muscles is unlike any other exercise on this list.

How to do double exercise

  1. Sit comfortably, keeping your shoulders relaxed, neck straight, and looking forward.
  2. Hold both of your thumbs an arm’s length apart, right in front of your eyes. Focus your vision on your right thumb for about 5 seconds.
  3. Shift your focus to the space between your thumbs, preferably on something far away, for another 5 seconds.
  4. Finally, turn your gaze to the left thumb and focus on it for another 5 seconds,
  5. Return to the space between the thumbs, then the right thumb.

the time – 2 minutes

15. Eyelid treatment

This exercise is based on yoga. It is very comfortable and stress relieving. It also helps in getting rid of headaches caused by eye strain. Here’s how you should do it.

How do you treat eyelid exercises?

  1. Sit comfortably and very gently massage the lower eyelids with your fingers.
  2. Start with the inner edge of the lower eyelid and gradually move outwards.
  3. You can continue to massage the eyebrows in a similar way after completing the lower eyelid.

Time  – 5 minutes


These are the 15 best effective exercises that will help in strengthening and relaxing the eye muscles. Apart from these exercises, here are some tricks to get rid of eye strain.

Other effective eye strain relievers

  • Hot and cold compresses

This can be a great end to a hard day at work. Take a bowl of hot water and another bowl of cold water. Dip and gently press one hand towel or cloth into each bowl. First, apply the hot compress to your eyes and eyebrows. Feel and taste the warmth for 5 seconds, then switch to cold compresses for 5 seconds. Repeat at least 5 times.

  • Take a nap

Sleeping or taking a short nap is the best way to relax and rejuvenate your eyes. In fact, taking a power nap can improve your productivity and improve brain function. So, give your eyes some real rest. Also, do not sleep or wake up on laptops or cell phones. Keep them away, close your eyes, relax, and sleep.

Doing all this helps, but you should also eat healthy food and follow good hygiene to promote the health of your eyes. Take a look at some tips for good eye health.

Eye health tips

Here’s what you should eat and avoid to keep your eyes healthy.

  • Increase your intake of beta-carotene  and  lycopene-rich foods or  take  vitamin A  –  rich supplements  . 
  • Keep the eyes clean  by washing them properly with cold water or rose water every day. Rose water is effective in reducing eye strain and itching, especially in the summer.
  • Avoid contact with eyes without washing your hands.
  • Keep checking  the condition  of your contact lenses  .
  • Avoid excessive exposure to the sun  and try to wear sunglasses or a UV-protective hat when out in the sun.

There are also a few other things you should be careful about. Take a look at the next section to keep your eyes safe and healthy.

things to remember

  • In case you are nearsighted or farsighted, visit your eye doctor  regularly and replace your old contact lenses as directed.
  • If you suffer from any eye allergies or diseases such as boils and pink eye, do not self-medicate. Visit a doctor immediately.
  • Eye exercises cannot reverse any vision problem, so before signing up for any company that undertakes to do so, talk to your doctor.

In conclusion, these exercises for the eyes are simple to do and easy to remember. It can be done at home or at work within a few minutes of free time. Stop making excuses. Your eyes are nature’s most special gift, and you need to preserve them to maintain your connection with the world. So, keep rolling! cheers!


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