Top 8 Exercises To Improve Vision

Have you noticed that you have had poor eyesight lately?

Are you worried that you will end up blind as a bat one day?

Fear not! I know exactly what you need!

Here are the top 8 exercises to improve vision that might help you.

Discover which are those and do to forget to put them into practice!

Disclaimer: These exercises may help you, but they do not replace glasses or a doctor's treatment. 

1. Blinking

This is quite surprising, isn't it?

You probably didn't expect me to say that blinking is an exercise that can help you.

We are blinking daily, with or without being aware of that, right?

However, there is another action that we are doing every day.

We are spending time on digital devices, no matter if those are:

  • phones
  • computers
  • tablets

All these devices affect our eyesight and, in fact, our blink rate slows down.

So, we don't blink as often as we should because we are focused on your device.

You may wonder how this impacts you and your vision.

Well, let me tell you how:

  • your eyes might dry out
  • so you might feel them sandy, gritty, or tired

Does this story sound familiar to you?

I'm sure that you experienced similar symptoms at least once in your life.

Now you actually know what causes them.

Yet how can you solve this frequent problem?:

  • try to blink consciously
  • this can restore the tear film [1]
  • also, the lubricating secretions are stimulated

So, you got the idea. You need to make sure that you blink.

Actually, this is the exercise that I'm talking about.

Let me tell you exactly what you need to do:

  1. Close your eyes.
  2. Pause for 2 seconds.
  3. Open them again.
  4. When your eyes are closed, try to consciously squeeze tight your eyelids.
  5. In this way, your oil glands will be stimulated more.

This exercise is quite easy, isn't it? 

Thus keep in mind that blinking is important for your eyes and vision. 

And make a conscious effort to blink and to protect your eyes.


Spending time in front of your devices may slow down the blinking rate.

That means that your eyes might feel dry, sandy, or tired.

So, in order to ease those symptoms you need to blink consciously as often as you can. 



2. Focus Change

Here comes another effective exercise for your vision.

However, before I tell you more details about it I have a question for you.

Are you staying in front of the computer all day long?

If your answer is yes, then this exercise might be exactly what you need.

As I explained before, our devices are some of our enemies or, better say our vision's enemies.

Yet, our lifestyle doesn't allow us to stay away from them. What can we do then?

We can do focus change exercises. Let me tell you how:

  1. Hold your (pointer) finger a few inches away from your eye.
  2. You need to focus on the finger.
  3. Now move the finger slowly away from your face. 
  4. Hold your focus while doing that.
  5. After that, change your focus and look at an object farther away.
  6. Now look back at the finger and slowly bring it back closer to the eye.
  7. Look away, at an object in the distance again.
  8. Repeat the procedure three times.

I hope you understood how you can put into practice this exercise.

The point is to change your focus from the finger to the object in the distance and so on.

In this way, your vision will improve.

Yet, I need to tell you something more.

The reasons why this exercise is good for those who spend much time in front of the computer are:

  • this exercise is easy to put into practice
  •  it should be performed while sitting
  • it doesn't take much time

So, it is the perfect exercise for those who have a busy lifestyle and spend a lot of time in the office.

Moreover, it helps you improve your vision and your focus abilities.

Thus, don't forget to put it into practice.


Another exercise to improve your vision is called focus change.

This exercise is simple and it is perfect for those who have a busy lifestyle. 

That's because it doesn't take much time and you can do it every time you want.



3. Palming

Devices are not the only ones that cause harm to our eyesight. 

Actually, fluorescent lights can also negatively affect our vision and health.

Of course, computers and other devices remain on our blacklist.

Yet, I wanted to draw your attention to those lights as well.

Let's see what symptoms you may have because of those:

  • eye strain
  • painful muscle tension
  • fatigue

How can you ease those symptoms?

Well, you can do that by doing the palming exercise.

This definitely is a helpful remedy for tired and strained eyes.

This being said, let's see what you actually need to do:

  1. Find a position in which you feel comfortable.
  2. Straighten your back and neck.
  3. Rub your hand together in order to warm them up.
  4. Place your hands over your eyes.
  5. Cover your eyes with your warm and relaxed hands.
  6. Make sure that you can't see any light between your fingers.
  7. Close your eyes and breath deeply in order to relax.
  8. Enjoy the moment for 2-3 minutes or more.

How often should you do this exercise?

In fact, it is advisable to do it at least once a day.

What is the perfect moment for palming?

Well, that's up to you. You can do this exercise when you need to relax.

It might be in the morning, right before you'll start your day, in the afternoon or evening, before bedtime.

The important thing is to put this remedy into practice and to learn how to relax.


Fluorescent lights can also negatively affect our vision.

So, in order to treat and prevent different eye disorders, it is better to do the palming exercise.

Moreover, it is advisable to do it at least once per day if you want to have good results.



4. 20-20-20 Rule

As I know that you are a busy and hardworking person, I prepared another easy exercise for you.

It is not time-consuming and it is perfect for those who are active.

Moreover, if you work on a computer, this exercise is even more beneficial for you.

I'm sure that you are already worried that your vision might worsen over time.

But here I am, offering you a great solution.

Why should you try this exercise out?:

  • prevents strain [2]
  • decreases the risk of developing computer vision syndrome (CVS)

What is computer vision syndrome?

Well, CVS is the name for eye strain caused by screens.

What are the symptoms that you may experience?

  • dry eyes
  • watery eyes
  • headaches
  • blurred vision
  • sensitivity to light

So, if you want to ameliorate your symptoms you might want to try the 20-20-20 rule.

Here are the instructions that you need to follow:

  1. For every 20 minutes of near/scree work try to look at something 20 feet away for 20 seconds.
  2. Now return to your activity.
  3. Repeat the exercise after 20 minutes and so on.

Do you need tape to measure the distance?

Of course not! However, try to focus your eyes on something far from you.

For example, you might try to look out a window at an object far from you like a building.

Still, why do you need to spend exactly 20 seconds on that?

Well, that's because in 20 seconds your eyes can relax completely.

So, now that you have all this information, you surely can try this exercise out.

I'm sure that if are persistent, you'll have great results.


20-20-20 rule is another exercise that can help you improve your vision.

Moreover, this exercise prevents you from developing computer vision syndrome (CVS).

Thus, make sure that you follow my instructions and you put them into practice. 



5. Brock String

Have you ever heard of Brock String?

Actually, Brock String consists of a white flexible cord or string that has between 10 to 15 feet.

On this cord, there are attached various colored beads that can be moved along the string. 

This tool is used for different vision exercises and it can improve your vision. [3]

How does it work?

  • trains your visual system
  • helps you learn to see with both eyes.

How can you get this exercise tool?

Well, you can buy it from various places, so getting it should not be a problem.

Now that you have it, let's see how you can use it.

First of all, you need to prepare the string following the instructions:

  • Tie a loop at each end of the string.
  • Attach one loop to a doorknob.
  • Position the beads in a certain position.
  • One should be close to the doorknob.
  • The middle one should be one 2-5 feet away from you.
  • And the third should stay 6 inches from your nose.

Now that you know this basic information it is the right time to find out the exercises you can do.

As I previously mentioned, you can do various exercises with the Brock String.

However, I'll give you only one example:

  1. Put the second loop around your index finger and hold it right under your nose.
  2. The cord should be stretched tight between the doorknob and your nose.
  3. Focus your eyes on the near bead.
  4. Shift your eyes to the middle bead and then to the last one.
  5. Repeat the exercise again and then change the position of the beads.
  6. Start the same procedure again after you moved the beads to different positions.

As you might have noticed, this exercise is a little bit different from the rest.

I say that because for this you need a specific tool.

Yet, I'm sure that this exercise will help you improve your vision.

So don't hesitate to give it a go.


Brock String consists of a white string that has colored beads attached to it.

With this tool, you can do various vision exercises.

So, make sure that you have this tool and do the exercise that I described for you.



6. Pencil Push-Ups

For this exercise, you need another tool.

Don't worry, it is not something very sophisticated.

Yes, I'm talking about a pencil, a simple and ordinary pencil.

Well, actually, this pencil might not be that ordinary because it can have:

  • the alphabet
  • some characters
  • some images inscribed on it

Those signs may stimulate your vision and you might be able to concentrate better.

However, any pencil or object in the shape of a pencil should work.

So, don't worry if you don't have a pencil with the alphabet on it.

Just take a usual one and let's get started.

Thus, I will give you some instructions:

  1. Hold the pencil in front of you, at arm's length.
  2. Focus on the tip of the eraser (or letter if it has any).
  3. Now slowly draw the pencil towards your nose.
  4. While doing this make sure that your eyes are focused on the eraser/letter.
  5. Once it goes double, draw it away from your eyes again.
  6. Repeat the exercise several times.

What's the point of this exercise?

Well, your main goal is to keep the pencil clear/not blurry, and single/not double for as long as you can.

How often should you do this exercise?

Of, course, every day and even several times per day.

Yet, keep in mind that this exercise alone might be as effective as you may expect it to be.

So, make sure that you do more exercises beside this one and you follow your doctor's advice.

If you do that, you will surely have good results.


Another tool that can be used for doing vision exercises is the pencil.

One of them is called pencil push-ups and can be done every time you have some spare time.

However, keep in mind that you need to be perseverent and to follow my instructions.



7. Figure Eight

We are coming back to much easier vision exercises.

This time we are talking about figure eight.

I know, this number is not one of the magical numbers that we know.

However, this exercise might be useful for you if you are persistent. 

Why should you do this exercise?

  •  is easy to put into practice
  • can help you ease digital eye strain
  • doesn't involve much effort
  • it is perfect for people who work in an office or on a computer

You can benefit from all these advantages if you choose to do this exercise.

So, are you ready to find out the instructions?

If your answer is yes, then let's have a look at them:

  1. For this exercise, you need to be sitting.
  2. Choose a point on the floor that is about 10 feet in front of you.
  3. Focus on that point.
  4. Trace an imaginary figure eight with your eyes.
  5. Keep training for 30 seconds.
  6. Now switch the directions.

I told you that this is another perfect exercise for those who stay all day in front of the computer.

Moreover, it is time-saving and a good way to improve your vision.

Thus, next time when you are at work don't forget to give it a try.


Figure eight is an exercise that should be done while you are sitting.

Thus, it is perfect for those who work in an office or on a computer.

Moreover, it is an effective way of improving your vision and preventing future eye problems.



8. Roll Your Eyes

I hope you are not rolling your eyes right now.

This is the last exercise, I promise.

Of course, it has nothing to do with boredom or annoyance and the gesture that expresses that.

It is just a simple exercise that can be quite effective.

How come?

  • improves your vision
  • eases eye strain
  • prevents future eye disorders

Now that you know all those things, we can move on and talk about the instructions.

I'm sure that you are eager to find them out. 

So, here are all the steps that you need to follow:

  • Sit up straight and keep your head up.
  • Look several times to your right and then to your left.
  • Make sure that you don't move your head while you do this.
  • Then, look up and down several times.
  • Repeat the exercises more times a day.

It's easy peasy, right?

Moreover, you can do this exercise wherever you are.

That's because you don't need additional materials to put into practice.

You just have to focus and to follow my instructions accordingly.

So, you should definitely give it a whirl.


Rolling your eyes is another easy and time-saving exercise.

Also, it can improve your vision and ease eye strain.

So, make sure that you put it into practice and you'll see the results.



My Final Verdict

Are you spending too much time on your phone and computer?

Are you afraid that your eyesight will be damaged in the future?

Do you want to prevent this from happening?

Here are some of the best exercises to improve vision:

  • Blinking
  • Focus change
  • Palming
  • 20-20-20 rule

Do those exercises daily and I'm sure that you will have very good results.

Also, keep in mind that perseverance is key when it comes to eyesight improvement.

So, don't skip a day without doing them and you'll see your achievements with your own eyes.

vision supplements






Written by 

Sara is passionate about health, beauty and cosmetics. She likes to do research and to find new information about various medical topics. You can connect with her via Linkedin.

Last updated: January 7, 2023

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