Refreshing Eye Exercises for Tired Computer Users Image

6 Refreshing Eye Exercises for Tired Computer Users

Staring at a computer screen all day long sure puts a strain on your eyes. Poor lighting, an increase in visual demands and not enough blinking are all factors that contribute to computer-related eyestrain. Added to that, many computer users often turn to smaller devices like their phones, which just makes the strain on your eyes even worse.

Americans today suffer from fatigued and overworked eyes as a result of using computers for work, school and entertainment. The Vision Council reports that 59 percent of adults experience eye strain from computer use. Not only can eye strain put a damper on your productivity, but stressed eyes may also lead to work errors, headaches and possibly even glaucoma.

Refreshing Eye Exercises for Tired Computer Users ImageSince simply throwing the computer away isn’t an option for most folks, there are some helpful eye exercises that can help relieve the strain computer screens place upon your eyes. In this post, we’ll go over six basic exercises to help you relieve work-related eye strain and start feeling better.

These exercises will not only help your eyes feel better and allow you to complete your work in a timely manner, they will also save you money! No more pain relievers to get rid of the headaches! No more eye drops to stop that scratchy feeling you get when you strain your eyes!

1. Palming

Start this exercise in a comfortable position. First, rub your palms together to create a bit of heat. Next, form your hands into cup shapes. Now, take your hands and press them over your (closed) eyes. Put your left hand on your left eye and right hand on your right eye. Let the heat warm your eyes and relax for a few minutes like this.

2. Blinking

Since a lack of blinking is one of the contributing factors to computer-induced eyestrain as it dries out your eyes and causes scratchiness, it’s very important to blink. You may have to train yourself to blink normally while computing. Aim for a blink every four seconds to keep your eyes nicely lubricated and happy. This sounds like a simple task, but when focusing on a computer screen it can be difficult to remember.

3. Eye Rolling

Just as neck rolling can do wonders for stiff necks, eye rolling can really do wonders for your eye muscles, especially when you’ve been sitting in front of a computer screen for hours. Take a quick break to roll your eyes during work. It’s pretty simple to pick up: simply close your eyelids and roll your eyes around in circular motions. It almost feels like your eyes are getting a massage, so enjoy! This helps to lubricate your eyes and eases the strain on the muscles.

4. Visual Scanning

After so many hours staring at up-close objects on a screen, help your eyes adjust between objects both near and far. Sit back and observe the room you are in. Find an object at one end of the room and begin to scan the outline of every single thing in the room. For example, start with a television and then move on to the DVD player next to it and then move on the window behind it.

Basically, you want your eyes to be in constant, deliberate motion as you visually take stock of everything around you. You may already think that you are doing this, but most people when working or playing on the computer focus entirely on what is on the screen.

5. Focusing

Take a visual break and focus on something else every now and then. It’s important to take your eyes off the computer screen and look away at something else for several seconds or a minute. Aim to do this at least once an hour. If you’re at work try to avoid focusing on the clock when you do this, it will just make your work day seem longer.

6. Glancing

Sometimes a glance is more than just a glance! Start this one with your eyes closed while sitting. Keep your eyes closed as you glance up as far as comfortably possible. Hold for a moment, then look down. Repeat a few times and then take an eye-breather (open your eyes and look around). Next, close your eyes again. Now, keeping your eyes closed like before, look to the right and the left. Repeat this a few times.

Other Tips to Save Your Eyes

And as a bonus because you read this far, don’t forget 10-10-10 Rule while you’re on your computer.

Now don’t let your eyes become weak and overly strained from too much computer time. Take charge of your eye health with these simple eye exercises when you’re on the computer. We understand that computers are everywhere. You use them at work, home, and school. With these simple and easy to do breaks, even the most hardcore computer users can avoid some of the dangers straining your eyes can result in.

Your eyes are muscles are just like other muscles in your body; they become sore when held in one position for too long. When your shoulders get stiff and sore you shrug or roll them. The same idea is behind these eye exercises. Give your eye muscles a break and they will thank you!

And just as the body and eyes need exercise, they also need a healthy diet. There are many eye-healthy foods you could easily be incorporating into your meals. We understand life can be busy, so it’s not always easy get the required amount of vitamins each day; in that case, you could try a proven eye vitamin supplement.

By doing a few of these exercises for computer users and taking a daily eye vitamin, you may increase your productivity, eliminate headaches and work errors, and maybe even reduce your risk of glaucoma! When you stop and think about what you gain by following these simple exercises there is really no reason not to give them a try. Work and school can be difficult enough without straining your eyes and giving yourself more of a headache then necessary.

About the Author

Avatar for Tyler Sorensen

Tyler Sorensen is the President and CEO of Rebuild Your Vision. Formerly, Tyler studied Aeronautics with the dreams of becoming an airline pilot, however, after 9/11 his career path changed. After graduating top of his class with a Bachelor of Science degree in Informational Technologies and Administrative Management, he and his brother decided to start Rebuild Your Vision in 2002. With the guidance of many eye care professionals, including Behavioral Optometrists, Optometrists (O.D.), and Ophthalmologists (Eye M.D.), Tyler has spent over a decade studying the inner workings of the eye and conducting research.

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27 responses to “6 Refreshing Eye Exercises for Tired Computer Users”

  1. Avatar for PRIYA PRIYA says:


  2. Avatar for Ruta Ruta says:

    This works, but is there a way to make these exercises more effective?

  3. Avatar for Rachel Rachel says:

    How often should we do each exercise for each day to get the fastest improvement? How long does it take for obvious improvement?

  4. Avatar for san san says:

    Well i think trying palming at 3-4 min continuesly gives you a fractional improvment
    . If you have nerves to do maximum may your eyes get better and less tired.

    Relaxation may help further. Myself trying to learn these aspects.

  5. Avatar for grace kaze grace kaze says:

    Thanks for the information listed. I am going to try them.

  6. Avatar for Rauf Mughal Rauf Mughal says:

    Pls suggest more ways in which the eye sight can be improved within I or 2 months. Cause my eye degree has became now worse.

  7. Avatar for ahmad ahmad says:

    after 30 min of study my eyes got tired and it starts pain and then it results into headache plz solve my problem what to do

  8. Avatar for mehran mehran says:

    hi, thank you for these nice information!

  9. Avatar for Ivan Kulyk Ivan Kulyk says:

    thankyou for the information it will help my project

  10. Avatar for Anonymous Anonymous says:

    lovely information thank you

  11. Avatar for KANWAL KANWAL says:

    wow ! these exercises are too good and easy i’ll try all these.

    T H A N K Y O U !!!!!!!!!!!!!!!

  12. Avatar for Savage Savage says:

    All of these are really useful thanks for the tips. I am sitting in a classroom so would now be a good time to do them.

  13. Avatar for Blake Rodgers Blake Rodgers says:

    This site really helped me a lot. Thank you so much!!

  14. Avatar for Aryanna Aryanna says:

    Awesome blog. The computer brightness should be reduced to low while watching your system long hours. Also it would help to relieve from neck pain and eye strain also.

  15. Avatar for Paula Monica Samuelson Paula Monica Samuelson says:

    IT helped me! I was suffering , my eyes were acking and itching, so I did this blinking and rolling! Wow after 3 min while reading felt better!! Thank you.

  16. Avatar for Ayushi Ayushi says:

    It is very good for us

  17. Avatar for mukesh kumar mukesh kumar says:

    it is beneficial for increase the power of eye sight…

  18. Avatar for JD JD says:

    Thanks for such great and simple tips!!

  19. Avatar for Rosie Page Rosie Page says:

    Constantly working in front of a computer can cause a serious pain in our eyes and it is glad to see the article that offers some effective eye exercise for a tired computer user and as I personally tried these all, they truly work and stressed out you from all computer syndrome. Or you can consult Hotmail Customer Service for some manipulation on the computer for less eye pain. Hope you’ll also be helpful by both of this.

  20. Avatar for Mr G N Mahir Mr G N Mahir says:

    Used these long time ago, and with healthy diet (i.e. no processed stuff as much as possible + more fruit and veg) AND LONGER palming, I managed to get my eyesight improved, twice, to change my glasses to a lower strength (obvioulsy to the disbelief of the optician!)
    In addition, there are NECK EXERCISES.
    You may read Better Eyesight Without Glasses by Harry Benjamin (this is some 90 years ago), which is based on the Bates method.

  21. Avatar for Mohammed Mohammed says:

    Thank you for your effective information

  22. Avatar for Nishantha Amarasekara Nishantha Amarasekara says:

    I am using spectacles while working computer..from recent past started to have a severe headache similar to migraine..When I met a optometrist he checked my eyes and said you need to replace the spectacles with good power adding one.but my current spectacle is clearly visible to me.The checked my eye pressure and as there is a slight variance against the average in left hand he wanted me to meet a eye surgon..but so far I didnot..but when I used eye drop and worked in the computer there is no please advice me what to do doctor?Thank u

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