What are eye exercises and can they help with eye strain?
If your eyes regularly feel tired, dry, or uncomfortable after a long day of working, scrolling or reading, you may have come across the idea of eye exercises.
From moving your eyes in particular patterns to palming them with your hands, eye exercises are often promoted online as a way to strengthen the eyes, reduce eye strain, and even improve vision. But can they really help?
What are eye exercises?
Eye exercises can refer to a variety of different techniques designed to make the eyes work in different ways. Some involve moving your eyes from side to side, looking at objects at different distances, or following particular shapes with your gaze. Others include techniques such as palming, where the eyes are gently covered with the hands, or applying pressure around the eyes.
Advocates of eye exercises may claim that they can strengthen the eye muscles, improve focus, reduce eye strain, or even reduce the need for glasses. However, these claims should be treated with caution. There is not strong scientific evidence that eye exercises can improve ordinary refractive errors or replace the need for correctly prescribed glasses.
So, what can help with eye strain?
If your eyes are feeling tired, there are some practical changes that may be more useful:
1. Take regular screen breaks
Long periods spent looking at a screen can contribute to digital eye strain, particularly when you are concentrating for hours without looking away.
The 20/20/20 rule is a simple habit to try. Every 20 minutes, look at something around 20 feet away for at least 20 seconds. This gives your eyes a break from focusing at close distances and can be an easy addition to your working day.
It can also help to take regular breaks from screens where possible, particularly if you spend most of your day switching between a computer and your phone.
2. Think about your screen setup
Make sure your screen is positioned comfortably and that you are not constantly squinting to read it. Adjusting text size, reducing glare, and making sure your lighting is comfortable can all help make screen time easier on your eyes.
If you wear prescription glasses, it is also important to make sure your prescription is up to date.
Could blue blockers help with eye strain?
Blue light glasses, often known as blue blockers, are another option that some people choose when spending long periods in front of digital devices.
Research into blue light and digital eye strain is still developing, and blue blockers are not a guaranteed solution for everyone. However, some people find that wearing blue light blocking glasses helps make extended screen time feel more comfortable, particularly when used as part of a wider routine that includes regular breaks and sensible screen habits.
Look after your eyes
At London Mole, we believe that looking after your eyes shouldn’t mean chasing quick fixes. Taking regular breaks, creating a comfortable screen setup, and choosing eyewear that suits your lifestyle can all be sensible ways to support more comfortable everyday vision.
If you experience persistent eye pain, changes to your vision or ongoing discomfort, it is always best to speak to an optician or other qualified eye care professional.
