In this day and age, it’s no secret that we’re all spending a lot of time in front of screens. Whether we’re working on our laptops, scrolling through social media on our phones, or watching TV, extended screen time is inevitable. And while there are many benefits to this technological age we live in, it’s also important to be mindful of the negative effects that extended screen time can have on our health—including our vision. In this post, we’ll explore some eye exercises that can help improve vision and relieve digital eye strain. So read on if you’re looking for ways to improve your eye health!

What is digital eye strain?

Digital eye strain (DES) is a condition that can occur when you spend too much time staring at digital screens. The most common eye strain symptoms include tired eyes, blurry vision, headaches, neck and shoulder pain, and difficulty concentrating. If you experience any of these symptoms that cause vision problems after spending time on your electronic devices, you may be suffering from digital eye strain.

Did you know that the average adult spends the equivalent of 34-44 years on screens, over the course of their life? So, it’s no wonder that digital eye strain affects an estimated 75% of people who work on digital screens which means around 60 million people around the world.

Benefits of eye exercises

While there is no one “cure” for digital eye strain, there are some things you can do to help lessen the symptoms. One of the most effective ways to do this is through regular eye exercises. Eye exercises help to improve your vision by:

  • Relieving tension headaches and pain in the neck and shoulders
  • Decreasing fatigue
  • Improving blood circulation to the eyes
  • Stimulating the eye muscles if you spend a lot of time on digital devices

Eye exercises you can do every day

Here are some easy eye exercises that you can do every day to help improve your vision and relieve digital eye strain:

The 20-20-20 rule

Many eyecare professionals recommend the 20-20-20 rule as the best line of defense for digital eye strain – however, researchers explain that any break from repetitive computer work or screens is beneficial. So, this rule tells that every 20 minutes that you’re looking at a screen, you should take a 20-second break to look at something 20 feet away. This will help to reduce eye fatigue and prevent digital eye strain.

Near and far focus

This is a great exercise to do if you’re suffering from fatigue or pain in the neck and shoulders. Start by holding your thumb up at arm’s length, then focus on your thumb as you bring it slowly towards your face. Once your thumb is about 6 inches away from your nose, focus on something in the distance for 30 seconds. Repeat this process 10 times.

headache eye strain symptoms

The most common eye strain symptoms include tired eyes, blurry vision, headaches, neck and shoulder pain, and difficulty concentrating

Eye rolling

Eye rolling is a great exercise for the eyes because it stimulates blood circulation to the eyes and helps relieve tension headaches. To do this exercise, simply roll your eyes in a clockwise direction for 30 seconds, then repeat in a counterclockwise direction. You can also try looking up and down, and side to side to really get those eye muscles moving.


This is a relaxing exercise that you can do to relieve stress and tension in the eyes. To do this, simply rub your palms together to generate heat, then cup them over your eyes. Make sure that your hands are covering both your eyes and eyebrows and breathe deeply for 30 seconds.

Blinking exercise

Blinking is important for keeping your eyes healthy and lubricated, but we often don’t blink as much when we’re looking at screens. To do this blinking exercise, simply close your eyes for a few seconds and then open them as wide as possible and hold for 2-3 seconds. Repeat this 10 times.

Eye massages

A simple and relaxing way to reduce digital eye strain is by giving yourself a quick eye massage. Using your fingertips, gently massage your temples in a circular motion for 20-30 seconds. You can also use your thumbs to massage the muscles under your eyes in a circular motion. Doing this will help to improve circulation and relieve any tension or pain in the eyes.

How IRIS™ 2 can help?

IRIS™ 2 is a non-invasive, painless, quick, effective, and ultra-hygienic eye massaging device inspired by ancient finger-tapping lymphatic drainage techniques practiced in Asia, and revolutionized by FOREO’s patented T-Sonic™ massage. Those pulsations gently massage the eyes, eyebrows, and temples, increasing blood microcirculation and oxygen to these areas.

84% of people reported that their eyes were refreshed after using IRIS™ 2

Also, IRIS™ 2 increases the blood flow to the eye area which reduces eye strain, while the increase in oxygen provides relief to tired eyes. And the light pressure from the acupressure helps relax facial muscle tension points, which in turn relieves headaches.

The results based on a 33-day consumer test show that 84% of people reported that their eyes were refreshed after using IRIS™ 2, while 72% of people reported that IRIS™ 2 made their eyes look less tired.