Simple Eye Exercises to Reduce Eye Strain
Eye strain is a common issue that can cause tired, sore, and dry eyes—especially if you spend long hours staring at a computer screen, driving long distances, or reading for extended periods. While eye strain isn’t a serious condition, it can be uncomfortable and distracting. Fortunately, there are simple eye exercises that can help relieve tension, improve focus, and promote overall eye health.
Here are five easy eye exercises you can try to alleviate eye strain and refresh your vision.
Eye Rolling
Eye rolling is a simple yet effective exercise used in yoga to relieve tension in the muscles around the eyes.
How to do it:
- Slowly roll your eyes in a full circle in one direction.
- Repeat the motion three to five times.
- Switch directions and roll your eyes the other way.
- You can also try moving your eyes up and down, then side to side for additional muscle relaxation.
This movement helps stretch and strengthen the muscles around your eyes, reducing fatigue and improving focus.
Palming
Palming is a relaxation technique that can soothe tired eyes and reduce eye strain by promoting blood circulation around the eye area.
How to do it:
- Rub your hands together until they feel warm.
- Gently place your palms over your closed eyes, making sure not to put pressure on the eyeballs.
- Hold for 30 to 60 seconds, allowing the warmth to relax the eye muscles.
This technique is particularly effective after long hours of screen time, as it gives your eyes a moment of darkness and relaxation.
Warm Compresses
Applying a warm, moist cloth over your eyes can help soothe tired muscles, trigger tear production, and reduce dryness.
How to do it:
- Soak a clean washcloth in warm water and wring out the excess moisture.
- Close your eyes and place the cloth gently over them.
- Leave it on for a few minutes, re-warming the cloth as needed.
This method is especially helpful for dry eye sufferers and can be a great way to unwind at the end of the day.
Blinking and Yawning
Many people don’t realize that they blink less often when using a computer or reading, leading to dry and irritated eyes.
How to do it:
- Take a moment to consciously blink every few seconds.
- If your eyes feel dry, try blinking rapidly for 10-15 seconds to help spread natural tears.
- Yawning also stimulates tear production, which can refresh your eyes and reduce dryness.
Making a habit of blinking regularly can prevent digital eye strain and keep your eyes comfortable throughout the day.
The 20-20-20 Rule
One of the most effective ways to reduce eye strain is to follow the 20-20-20 rule, as recommended by the Canadian Association of Optometrists.
How to do it:
- Every 20 minutes, take a break from your screen.
- Look at something at least 20 feet away.
- Hold your gaze for 20 seconds.
This simple rule gives your eyes a chance to reset, refocus, and relax, preventing strain and fatigue from prolonged screen time.
When to See an Optometrist
If you frequently experience eye strain, headaches, or blurry vision, it may be time to schedule an eye exam. Persistent strain can be a sign of an underlying vision issue, such as unaddressed refractive errors (nearsightedness, farsightedness, or astigmatism) or dry eye syndrome.
Eye Care and Exams in Edmonton
At Optometrists’ Clinic Inc., we provide comprehensive eye exams to assess your vision and address concerns related to eye strain, dry eyes, and digital eye fatigue. Our team can recommend personalized solutions, including specialty lenses and screen-friendly eyewear.
Contact us today to book an appointment at one of our five locations in Edmonton, Leduc, or Westlock.
