Is The Virtual Lifestyle Straining Your Eyes? Here Are Some Expert Approved Exercises To Release The Stress!

Virtual nature of the pandemic taking a toll on your eyes? Here are some expert-approved exercises to reduce the strain!

Meenu Solanki
eyesight main

Today, more than ever, we have been hooked to computer screens, televisions and cell phones leading to an increase in the strain that is put on our eyes. We obviously can’t stop using these devices as the whole world is virtual now.

Having to go virtual does not mean completely giving up on eye care regimens! Dr. Anureeta Wadhwan, Consultant Ophthalmologist Chairperson I Can Foundation (Delhi) is here to guide us with some easy eye exercises that will help in reducing the strain that our eyes experience.

20-20-20 Rule

eyesight rule

There is no doubt that vision correction is not a possibility even with the best exercises. However, the exercises mentioned here work to significantly relax the eye muscles and can also help with lubrication of dry eyes, as a result reducing eye-related headaches.

Continuously staring at the screen can make the eye muscles sore. Give your eye muscles a break and you will be surprised by how your eyes will feel so much better with just this one simple trick! While using a computer or screen, look away after every 20 minutes and stare at some distant object that is around 20 feet away, for about 20 seconds. Repeat this process if you are a habitual user.

Near And Far Focus

Sit comfortably on your chair and hold your thumb about 10 inches away from your face and focus on it for 10 seconds. Now, look at a distant object and focus on it for 15 seconds. Turn your focus back to the thumb. Repeat this exercise five times a day.


eyesight blinking

Sit comfortably and quickly blink your eyes 10-15 times. Close your eyes and relax for 20 seconds. This will help improve the blood circulation in the areas around your eyes(read remedies for watery eyes). Repeat this exercise at least 5 times. It is an excellent way to relax your eyes and give them a break from the constant pressure exerted by the harmful rays emitted by screens.

Big Eyes

Tightly close your eyes for 5 seconds and then open them wide. This exercise strengthens the eyelid muscles and improves blood circulation.

eye exercise doc

Massage Your Eyelids

Pour warm water into a bowl and dip few cotton balls in it. Gently press these cotton balls onto youreyes. Massage your eyelids by moving the cotton ball around your eyelids in a circular motion followed by horizontal and vertical movements of the cotton ball.

Infinite Symbol

eyesight symbol

Sit comfortably on a chair. Hold your right thumb about 10 inches away from your face. Keep your hand still and focus on your thumb. Move your thumb to make an imaginary infinite sign and follow the movement with your eyes. Repeat this exercise five times in a clockwise and an anti-clockwise direction.

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eyesights flirting

Flirting is about moving your eyeballs from left to right. Look at your left corner and then shift your gaze gradually to the opposite direction. The tiny eye muscles get more active and healthy with the spurt of blood pumped in from the moving eyeballs. Repeat this exercise six times.

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Contrast Shower

Rinse your eyes twice a day. In the morning, do it with warm water, then cold. In the evening wash your eyes, first with cold water, then with warm water.

Warm Palms

Rub your palms, as you do in winters to make them warm. Gently place your warm palms onto the eyes. You can feel the warmth relaxing your eye muscles. Persist until the heat from the hands has been completely absorbed by the eyes. Repeat five times.


Gently press the upper eyelids with your fingers for 4-5 seconds. Repeat this exercise 5 times a day. This massage can improve the circulation of intraocular fluid.

If you take care of your eye health, not only will you be able to see without any pressure, you will also feel much better. This will create a positive impact on your overall well-being. Give these exercises a try, and let us know if you feel any difference. Stay tuned to HerZindagi for more such content.

There is no scientific evidence proving that exercises help with vision correction, so do not do these exercises expecting that. However, these exercises will definitely reduce the stress your eyes face due to regular exposure to the screen.

Disclaimer:It was previously mentioned in the article that certain exercises help improve your vision. This information was incorrect and has been rectified.