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9 Eye Exercises for Computer Users

Date: Oct 31, 2022

9 Eye Exercises for Computer Users

If you suffer from eye fatigue or strain after spending too much time in front of a computer screen, you are not alone. Research has shown that up to 90% of people who work on computers regularly experience eye discomfort. Even children experience eyestrain due to long hours of screen time. 

Of course, we would not want to harm our eyes further. So, apart from lessening screen time, you can do a few simple eye exercises to help relieve the symptoms.

9 Eye Exercises for Computer Users

◾ Distance focus

◾ Shifting focus

◾ Eye rolling- figure 8

◾ Palming 

◾ Blinking

◾ 20-20-20 rule

◾ Flexing- vertical and horizontal eye movement

◾ Eye convergence exercises

Distance focus

You do not need a special instrument with this; you just need your finger. Start by sitting straight, then put your finger a few inches from your eyes. Look at your finger and focus solely on it. Then, slowly move your finger away with your eyes only focused on your finger. Remove your focus on your finger and stare at a distance. After a few seconds, look at your finger again and focus on it while moving it slowly closer to your face. Then, stop looking at your finger and look at an object far away from you. 

Shifting focus

While sitting, stretch one of your arms and do the thumbs up. Look at your thumb for 15 seconds, then shift your focus to a distant object for another 15 seconds. Like in the distance focus exercise, return your focus to your thumb for 15 seconds. Do this five times. 


Eye Rolling- figure 8

Who would have thought that eye-rolling could be good, huh? Eye-rolling, as in moving your eyes in a figure 8 pattern without moving your head, helps relax the eye muscles and the muscles behind our eyes. But do it slowly so you will not get dizzy. And also, inform your workmates or classmates that you are just doing some eye exercises. Otherwise, they might think you are annoyed with them, or something is happening to you.  

Source: WebMD


This exercise is popular among Yoga practitioners. Please note that you should do this with your eyes open. First, warm your hands by rubbing them together for 10 to 15 seconds. Place them over your eyes. Your fingertips should be touching your forehead, and the palm of your hands are over your eyes but not touching your eyeballs (allow some space). Your carpals should be touching your cheeks. Remember, at this point, your eyes are still closed. Then, slowly close your eyes and imagine absorbing the darkness while feeling the warmth from your hands. Do this until you feel relief; slowly remove your hands and open your eyes. 

Source: Yoga International


One of the common problems among computer users is having dry eyes. Having dry eyes is very uncomfortable and can even cause migraine. Our eyes are not designed for staring openly at a screen for long periods. We are supposed to blink! But often, we do not notice that we are not almost blinking. Like when we are focused on reading, examining data, playing computer games, or even when we are watching suspense thrillers, we tend to forget to blink more often than we should. 

Because of this, our eyeballs are more exposed to air, dust particulates, and even light. A film of tears protects our cornea, and the tears get dried from the air if we do not blink. We can intentionally do some blinking exercises for two minutes to prevent this. 

Source: WebMD

20-20-20 rule

The 20-20-20 rule requires you to look at an object 20 feet away from you for 20 seconds; every 20 minutes, you spend looking at your computer monitor. It may be hard to remove your focus from your screen as you might lose momentum, but it will help you maintain your eye health. You can set the alarm to do this exercise; if you practice the Pomodoro technique, it might be good to do this during your five-minute break. 

Flexing- vertical and horizontal eye movement

If you have done neck exercises, this is quite similar. Only you cannot move your head. Start by looking straight ahead, move your eyes up and down for the first set and then look sideways for the second set. Do each set ten times. 

Source: Home Eyecare- Uk

Eye convergence exercises

Our eyes are designed to converge at an object as close as 5 to 8 cm. However, people who often use computers develop convergence insufficiency. To help improve your eyesight convergence, follow these steps and repeat it 10 times:

◾ Begin by looking at an object from a distance.

◾ Hold a pen and stretch your arm.

◾ Focus on the pen's tip while slowly bringing it close to your eyes.

◾ Keep it at eye level and continue focusing on the pen's tip for 10 seconds. You might feel a little discomfort. Your vision of the pen's tip should gradually become not a single image.  

◾ Slowly put the pen back at arm's length and look at it for 10 seconds. 

Source: Eye7

Other Eye-Care Tips

◾ Drink more water to help prevent dry eyes. 

◾ Wear computer glasses whenever you use your laptop, tablet, or phone. Also, please wear your UV protection sunglasses when out in the sun. 

◾ Avoid rubbing your eyes. Your hands are not as clean as you think, especially when you frequently touch your phone, the keyboard, or the mouse.

◾ Be mindful of your nutritional intake. Foods rich in lutein, such as corn, eggs, spinach, and romaine lettuce, among many others, can improve your eye health. 

◾ Consult an eye doctor if you feel any discomfort or pain. Please do not self-medicate or ignore it. 


If you spend a lot of time in front of a computer, taking care of your eyes is essential. You can add these eye exercises to your daily routine to avoid eye strain and other eye problems: distance focus, shifting focus, eye-rolling, palming, blinking, 20-20-20 rule, flexing, and the eye convergence exercise. Give them a try the next time you're sitting at your desk!

Include in your diet lutein-rich foods and keep hydrated to avoid dry eyes. Wear protective eyeglasses to preserve your vision. Remember to consult an eye doctor whenever necessary. 

We hope these tips can help you with your struggle with eye strain. Do you know any other ways to improve eye health? We would love to hear about them.