6 Eye Exercises to Relieve Digital Eye Strain

Screen Time and Eye Fatigue

We spend considerable time in front of various digital screens—computers, tablets, televisions, and smartphones. Screens tire our eyes more than printed text, and the blue light they emit can have harmful effects on our vision.

The main vision problems caused by excessive computer work include eye fatigue, eye socket discomfort, difficulty refocusing, headaches, blurred vision, dry eyes, and even neck and shoulder pain. To avoid eye strain and its consequences, it's recommended to perform regular eye exercises. Below, we share simple techniques you can practice at home or in the office to prevent eye fatigue.

The 20-20-20 Rule

When working at your computer, every 20 minutes, look at something 20 feet (approximately 6 metres) away for 20 seconds. This simple practice gives your eyes the rest they need and helps prevent eye muscle spasms.

Palming

Warm your hands by rubbing them together, close your eyes, and cover them with your palms so no light reaches them. Don't press too hard. This palming technique relaxes your eye muscles.

Blinking

Blink your eyes lightly and quickly 10-15 times. Close your eyes and rest for 20 seconds, then repeat 2-3 times. Rapid blinking has a relaxing effect on the eyes.

Convergence

Hold a pencil at arm's length in front of you and slowly bring it closer to your nose until it almost touches. Try to keep the pencil single (avoid seeing double). This focusing exercise trains your eye's convergence ability.

Focus Shifting

Hold a pencil about 20 centimetres in front of you and alternate your focus between the pencil and a distant object (about 5 metres away). Alternating between near and far focus also trains your focusing ability.

The Figure Eight

Trace an imaginary figure eight with your eyes. Picture a large number 8 on the ground about 13 feet away and follow its outline with your gaze. "Trace" it for 30 seconds, then change direction.

Making Eye Care a Priority

Just as your entire body needs regular movement and exercise, so do your eyes. Since we receive most of our information about the world through our eyes, it's essential to maintain their health. In addition to doing these exercises, review your sitting posture, lighting, viewing distance, and whether you need glasses or a prescription update. By taking care of your eye health, you'll soon notice improved adaptation to different situations and clearer vision.