How to Improve Your Vision With Eye Exercises

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How to Improve Your Vision With Eye Exercises

We all know how important it is to keep our bodies fit by keeping active and maintaining a regular exercise routine. But did you know that you can exercise your eyes as well? Much like any other part of the body, the eyes require exercise in order to function and perform at their best.

Eye exercises are designed to strengthen your eye muscles, improve focusing, eye movements, and stimulate the vision center of your brain. Although there is no scientific proof that eye exercises will improve your eyesight, the exercises may help to counteract existing eye problems you may have and maintain your current eyesight level.


How to Prepare for Eye Exercises

  • Before you attempt eye exercises, it’s a good idea to get a professional eye exam done by your optometrist. Your optometrist can then tell you if you have any existing eye problems or issues.
  • Before you try eye exercises, you should ask your optometrist if these exercises would benefit your eyes.

Keep in mind that eye exercises will not help people who have nearsightedness, dyslexia, or excessive blinking or squinting of the eyes. Also, these exercises are usually not effective for paralysis of an eye muscle, or eye muscle spasms such as eyelid twitching.

There is no harm in trying these eye exercises if you do not have any eye conditions that will be aggravated by prolonged use of your eyes. But if you have serious eye conditions like cataracts, or a recovering cornea injury, avoid doing these exercises.

Eye Exercises – General Instructions

In order to achieve your goal of improved vision, it is important that you have a quiet and private space with good lighting.

Smile and get in a positive mood – this can help you to reduce any tension you might be holding in your eyes. So, smile through this practice and as you go through life. Keep smiling all the time while doing the following exercises.

Breathe – As in yoga, good breathing technique is essential to getting the most out of your exercises. Breathing regularly will bring more oxygen to your eyes and reduce stress on your vision.

Enjoy and have fun – These exercises should be something you enjoy doing rather than a task you have to get through.

Make a commitment – As with anything you really want in life, it is important to commit yourself to your goals and in this case, your goal is to improve your vision.

Don’t move your head – Move both eyes in all directions as shown below and make the movements as big as possible

Take your glasses off.

How to Exercise Your Eyes

Directional Eye Exercises

Directional Eye Exercises

1. Up and Down – Look up and focus on what you see. Look down and focus on what you see. Look up and down 5 times. Repeat this cycle 3 times.


2. Left and right – Look to the left and focus on what you see. Then look to the right and focus on what you see. Move your eyes side to side 5 times. Repeat this cycle 3 times.

3. Diagonal vision exercise – Look straight ahead. Look down and to the left. Then move your eyes diagonally and look up and to the right. Focus on what you see. Repeat this exercise 5 times, then look straight ahead and do the same exercise looking down and to the right and then looking up and to the left. Repeat this cycle 3 times.

Vision Exercise Zig Zag

Up and Down Zig Zag – Look straight ahead and move your eyes in up and down in zig zag movement as in the illustration above.

The Figure 8 for Relaxed Eye Movement and Clear Vision

Figure Eight for Improved Vision

This is a great exercise to practice controlling the physical movement of your eyes.

Imagine a giant figure 8 on the floor, about 10 feet in front of you.
Trace the figure 8 with your eyes, slowly.
Trace it one way for a few minutes and then trace it the other way for a few minutes.
Use both the standing and the lying figure 8.


Rolling Your Eyes for Improved Vision

Vision Exercise Rolling Eyes

1. Roll your eyes in a circle – Sit up straight and relax. Look to the left and slowly roll your eyes in a circle clockwise. Do it clockwise 5 times and then counterclockwise 5 times. Repeat this cycle 3 times.

2. Roll your Eyes in expanding circles – Sit up straight and relax and move your eyes in circular motion as in the right side illustration.


Improved Vision Rolling Exercise

Sit up straight, relax and remember to smile! Roll your eyes as in the above illustrations.


Near and Far Focus

  1. Sit on a chair or stand in front of a blank wall and focus on a nearby object, e.g. a pencil. It should be about 10 inches (20-30 cm) away from your eyes.
  2. Focus on the object
  3. Look at something distant. Focus on that distant object that is 5-10 feet away and try to see it in detail.
  4. Look on the nearby object again.
  5. Change this focus 5 times. Repeat this cycle 3 times

End your Vision Exercises with Palming

Warm up your palms and cover your eyes with your palms, breathe deeply and stay relaxed for 1-2 minutes.

You can also end your eye workout by simply closing your eyes and keeping them shut in a dark, quiet room for several minutes. Let them cool down and rest.

How to Massage your Eyes for Improved Vision

A massage will improve blood circulation in and around the eyes.
1. Massage your pressure points (as in the above illustration) – Pressure points are located in areas such as the temples, the back corners of the eyes and the middle of the eyebrows. Get into the habit of pressure point massages about twice a day, once during the day and once at night.

2. Apply a warm and cold compress: Soak a towel in warm water, and a towel in cold water. Place the warm towel on your face and make sure that it drapes over your eyebrows, closed eyelids, and cheeks. After 2-3 minutes, remove the warm towel and place the cold towel on your face.

3. A full face massage: Soak a towel in warm water and rub your neck, forehead and cheeks with the towel. Then, use your fingertips to gently massage your forehead and closed eyes.

4. Eyelid massage: First you need to wash your hands well. Close your eyes and massage them with circular movements of your fingers for 1-2 minutes. Make sure to press very lightly on your eyes as you massage them. By applying light pressure you will help to stimulate your eyes.

Maintaining a good eye health is also one of the 70 habits featured in my e-book 70 Powerful Habits For A Great Health which will guide you how to take positive steps to improve your wellness and overall health.

Read these related articles:

Easy Eye Exercises for Better Vision. Self Helps to Sight Improvement
Eye Exercises Enhance Accuracy and Letter Recognition
Effects of yogic eye exercises on eye fatigue
A clinical study to evaluate the efficacy of Trataka Yoga Kriya and eye exercises
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14 Responses to How to Improve Your Vision With Eye Exercises

  1. Karen DiCarlo says:

    Back in the 1960’s my First Grade Teacher had us do these…she was ahead of her time!

  2. Pravin Lalka says:

    Very useful and practicle article.

  3. BV Rapalli says:

    Very.. usefull

  4. Asa says:

    I started collecting eye exercises as a child, and I’ve made my eyesight much better than 20/20. The warm ups are nothing like any of the things I’ve seen before, and I’m glad to finally found some new ones.

    • praveen says:


      my sight is 6/6 i’m not sure what does 20/20 mean. Is it a good value to have. Can you please provide more information.

  5. gerry andam says:

    What is the alternative cure for mayoma for the eyes

  6. Cathy says:

    Approximately how long do you need to do this before noticing any results?

    • Jenny says:

      From what I’ve read, there is no standard answer to this as everyone is different and it depends on many factors such as your motivation, dedication to the program, vision habits, your age and many other things.

  7. jan says:

    with my eyes I don’t no what it is I cant see when it gets cloudy out side and when I’m looking at the road it sometimes seems like the road goes away and the eye doctor has no answer they said not cataracts and dry eyes some times but the drops makes me sick not glaucoma it just makes it hard to drive so I cant drive how can I fix this

  8. Manu says:

    This is very useful. I recent started observing eye floaters. Do we have any natural remedies for the same? TIA.

    • Jenny Hills says:

      I don’t know about natural treatments for eye floaters. According to Mayo Clinic, “if you notice a sudden increase in eye floaters, contact an eye specialist immediately — especially if you also see light flashes or lose your peripheral vision. These can be symptoms of an emergency that requires prompt attention”.

  9. Peg McQuarters says:

    What can help macular degeneration?

    • Jenny Hills, Nutritionist and Medical Writer says:

      There is a research about saffron for macular degeneration – see my article. Also certain nutritional deficiencies can increase the risk of macular degeneration – see this article.

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