7 eye exercises to improve your vision (and when to see a specialist)

Spending long hours in front of screens, visual stress or a lack of rest can affect your visual comfort in everyday life. Although eye exercises do not correct refractive errors such as short-sightedness or long-sightedness, they can help reduce eye strain, improve comfort and maintain better eye health.

At INOF, we recommend incorporating small visual habits that make a difference.

Do eye exercises really work?

Eye exercises do not replace medical treatment or eliminate the need for glasses, but they can:

• Reduce eye strain
• Improve visual concentration
• Promote eye lubrication
• Reduce discomfort associated with screen use

They are particularly useful in cases of digital eye strain.

1. Blink more frequently

When we use screens, we unconsciously blink less, which causes dry eyes.

What to do:

Consciously blink for a few seconds every so often.

This improves hydration and reduces irritation.

2. Eye relaxation exercises

Staring for long periods causes eye strain.

What to do:

Close your eyes for 20–30 seconds or gently cover them with your hands (without pressing).

This helps to relax the eye muscles.

3. The 20-20-20 Rule

What to do:

Every 20 minutes, look at an object 6 metres away for 20 seconds.

Reduces eye strain and improves focus.

4. Switching focus (near-far)

What to do:

Look at a nearby object and then a distant one, alternating several times.

Stimulates focusing flexibility.

5. Lubricate your eyes

What to do:

Use artificial tears if your eyes feel dry or stinging.

Improves vision quality and eye comfort.

6. Apply heat to your eyes

What to do:

Place a warm compress over your eyes for a few minutes.

Promotes natural lubrication.

7. Adjust distances and ergonomics

What to do:

• Keep the screen about 50–60 cm away
• Adjust the height to eye level
• Avoid glare

Reduces eye strain.

When are these exercises not enough?

If you experience symptoms such as:

• Frequent blurred vision
• Eye pain or headaches
• Difficulty focusing
• Constant fatigue

It is important to have an eye test.

Look after your eyesight with professionals

At INOF, we carry out a comprehensive assessment of your visual health to offer the best solution.

Book an eye test to improve your visual quality.