Eye Gymnastics - Examples of Exercises for the Eyes

Eye Gymnastics – Examples of Exercises for the Eyes

If you have vision problems, you may be wondering if eye exercises can help you.

According to the World Health Organization, one in every five people suffers from eye problems. Being up to 80% of eye diseases capable of being prevented. (1)

Although exercising your eyes cannot restore vision, eye gymnastics can be a great way to get rid of headaches. As well as to reduce other symptoms of visual fatigue typical of spending long hours in front of a computer.

Read on to find out what eye gymnastics is and what the effects are, and what examples of exercises can help you improve your eyesight.


Gymnastics for the eyes

The best known and simplest gymnastics for the eyes is the 20/20/20 technique. According to this method, every 20 minutes of work on a computer, it is necessary to interrupt use for 20 seconds to look at a distant point at a distance of 20 inches (about 6 meters).

Such heating allows the eyes to shift focus from near to distance, which positively affects the tone of the eye muscles. Such gymnastics is suitable for both adults and children.

Calculating the exact distance is unnecessary; you have to focus your eyes roughly on the distance.

In turn, performing eye exercises will help relieve tension and improve muscle activity in the eyeball. Studies show that following the 20/20/20 rule, gymnastics significantly reduces headaches and dry eyes caused by computer work. (2)

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Eye exercises

The following warm-up and eye exercises should be done daily. A beginner should start for 40 seconds and try to reach for several minutes. If you wear glasses, it is recommended to remove them before doing gymnastics. Repeat each exercise at least five times.

Here are some examples of exercises for the eyes.

  1. Move up / down with eyes wide open.

Take a comfortable position if it is sitting in a chair better. The head must be firm; the neck must be straight. Look at a distant point, open your eyes as much as possible and make a slow-motion up, then down. Blink and repeat the exercise several times.

  1. Look down with your eyes closed.

With your eyes closed, try to look as far down as possible, feeling the tension in your eye muscles but not the pain. Hold this position for a few seconds, open your eyes, blink several times, and repeat the exercise.

  1. Move up / down + left / right

Keeping your eyes open and focusing at a significant distance, turn your eyes to the right, then return to the center and the left. Make an up and down motion. Blink and repeat the exercise several times, making sure the eye movement is smooth and as slow as possible.

  1. Closing the eyes with tension

Close your eyes, look down, then tighten your facial muscles and close your eyelids tightly. Note that, like any other eye exercise, such movement should not cause pain or discomfort; if you feel them, it is recommended to stop gymnastics.

  1. Move up / down

This exercise is similar to the first one, but the eyes should be open in the usual way, not too wide. The movement should be done fast enough, at least 5-10 times up and down. After that, close your eyes for 1-2 seconds and repeat.

  1. Rotation in a circle

The final exercise for the eye muscles is circle rotation. Look up, then slowly roll your eyes, trying to cover as much as possible from the field of view without turning your head. Blink, then repeat the exercise.

Computer visual syndrome – symptoms

Computer syndrome is the eyes’ reaction to continuous work on a computer for more than two hours. It is believed that up to 90% of people are affected in one way or another by this fact.

That is why ophthalmologists remember the importance of exercises and gymnastics for the eyes.

The pixels on a computer screen are self-luminescent and discrete, in contrast to solid natural objects located at different distances. The eye constantly looks at almost a single point. The use of exercises helps shift focus and engage the eye muscles at work.

// Symptoms of computer vision syndrome:

  • headache
  • blurry vision
  • the feeling of tension in the eyes
  • excessive dryness



While studies state that vision cannot be restored by performing eye exercises, These serve to eliminate tension and symptoms of vision problems.

Eye exercises are ideal for people who work long hours at a computer. A periodic change of focus is sufficient to improve eye health slightly.

Eye gymnastics is an easy way to reduce discomfort during prolonged computer use. Eye exercises avoid the typical headaches and blurred vision caused by staring at the screen.

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