Eye Exercises: What They Can and Can't Do for Your Vision

Updated 2026-10-20

Written by the Optics Trainer team from published research, with every source linked below. Not yet reviewed by a clinician.

Eye exercises are everywhere: videos, apps, books and "natural vision" programs that promise you can throw away your glasses. But eye doctors are clear that most of these promises do not hold up. This guide explains what eye exercises cannot do, where they can help, how to handle eye strain, and what to know about palming, apps and games. It also covers eye exercises for kids and adults, and the warning signs that mean you should skip the exercises and see a doctor.

Do eye exercises improve vision?

For most people, no. The American Academy of Ophthalmology (AAO) says there is no solid evidence that eye exercises change how sharply you see without glasses. It also says exercises do not work for nearsightedness, farsightedness or astigmatism.

There is an important exception. Some problems are not about how sharply the eye focuses, but about how the two eyes work together. For a few of these, such as convergence insufficiency, prescribed exercises do help. The key is knowing which problem you have before you start.

What eye exercises cannot fix

Most blurry vision comes from a refractive error. That means the shape of the eye, or of its lens, keeps light from focusing in the right spot. Moving your eyes around does not change that shape. Here is what the evidence says about common conditions:

Myopia (nearsightedness): the AAO says no evidence shows that eye exercises, vitamins or pills can prevent or cure it. Glasses, contacts and some surgeries correct it. For children, eye doctors may use low-dose atropine drops, special lenses and more time outdoors to slow it down.
Astigmatism: caused by the shape of the cornea or lens. The AAO lists glasses, contact lenses and refractive surgery as the ways to correct it.
Presbyopia (trouble reading up close after about age 40): the lens gets stiffer with age, and the AAO says this cannot be stopped or reversed. It found no evidence that exercise programs or apps reduce the need for reading glasses.
Cataracts: the AAO says cataracts can be removed only with surgery.
Glaucoma and macular degeneration: Harvard Health says eye exercises do nothing for these diseases, which need medical care.

Where eye exercises can help

Eye exercises have the best support for convergence insufficiency (CI). In CI, the eyes have trouble turning inward together for close work, which can cause eye strain, headaches, blurry words or double vision when reading. The AAO calls CI the one condition where exercises may help.

The best-known study, the Convergence Insufficiency Treatment Trial, followed 221 children aged 9 to 17. After 12 weeks, weekly office therapy plus home practice worked better than home pencil push-ups, home computer exercises or placebo therapy. The American Association for Pediatric Ophthalmology and Strabismus (AAPOS) says home treatment is often enough, and that no single option has been shown to be best. Our guide to convergence insufficiency exercises covers the details.

An AAO ophthalmologist has also noted that exercises may help some eye misalignment problems. Lazy eye (amblyopia) is different. It is usually treated with glasses, patching or eye drops, not general eye exercises. Our lazy eye guide explains why.

Eye exercises for eye strain and the 20-20-20 rule

Tired, dry or achy eyes after hours on a screen are common. The AAO notes that people blink about 15 times a minute normally but only 5 to 7 times a minute while looking at screens, which can dry the eyes. It also says screen use does not permanently damage your eyes.

Both the AAO and the American Optometric Association (AOA) recommend the 20-20-20 rule. Every 20 minutes, look at something at least 20 feet away for at least 20 seconds. It is less an exercise than a break that lets your focusing muscles relax.

Other simple steps the AAO suggests:

Blink often, and use artificial tears if your eyes feel dry
Sit about an arm's length (around 25 inches) from your screen
Match screen brightness to the room and cut down on glare
See an eye doctor if strain keeps coming back, since an old or missing glasses prescription is a common cause

Palming, the Bates method and "natural vision" programs

Palming means cupping your hands over your closed eyes to rest them. It comes from the Bates method, a program from the early 1900s that claimed strain causes poor eyesight and that relaxing the eyes could fix it.

Eye doctors do not support these claims. When a reader asked the AAO about this kind of exercise, an ophthalmologist answered that there is no undeniable evidence that eye exercises change uncorrected vision. Harvard Health adds that self-guided eye exercise programs have not been tested in randomized trials. Some people enjoy palming as a short rest. Just do not expect it to change your prescription.

Eye exercises for kids and adults

For children, eye exercises are mostly used for specific, diagnosed problems such as CI. AAPOS says children are often treated with convergence exercises prescribed by an orthoptist or ophthalmologist, and that a short course usually helps symptoms. The AAO says vision therapy is not supported as a treatment for learning disabilities.

For adults, there is less research. Eye coordination and eye tracking exercises, such as following a moving target or jumping your eyes between two points, are often part of clinician-led vision therapy. We did not find strong evidence that doing them on your own, without a diagnosis, improves vision.

Whatever your age, get checked before you start. See an eye doctor right away, not a set of exercises, if you notice any of these, which the AAO lists as reasons to see an ophthalmologist immediately:

New double vision
Sudden blurry vision or a sudden change in vision
Sudden loss of vision, even if it comes back within seconds
New floaters or flashes of light

Eye exercise apps and games: where Optics Trainer fits

Eye exercise apps range from simple timers to programs your eye doctor sets up. Be careful with any app that promises to fix nearsightedness, astigmatism or reading glasses. The AAO says apps for presbyopia are unproven.

Optics Trainer is a set of game-based vision and brain training apps for iPhone, iPad, Android, web browsers and Meta Quest. The games train eye teaming, convergence and divergence, depth and visual reaction. Some are binocular games, where each eye gets its own target while both eyes stay open. Optics Trainer is not a prescription device and not a treatment. It will not change your glasses prescription or treat eye disease, and it was not tested in the studies described above.

Optics Trainer is not a substitute for professional diagnosis or prescribed care. Consult your eye care professional for guidance about your specific condition. If your clinician agrees that home practice fits your plan, you can try the apps free for 7 days. After that, mobile and web access is $14.99 a month or $149.99 a year, and VR access is $19.99 a month or $199 a year.

Frequently asked questions

Do eye exercises really work?

Not for sharpening vision. The AAO says there is no solid evidence that eye exercises improve uncorrected vision or treat nearsightedness, farsightedness or astigmatism. They can help specific eye-teaming problems, such as convergence insufficiency, when an eye care professional prescribes them.

Can eye exercises fix myopia?

No. The AAO says no evidence shows that eye exercises can prevent or cure nearsightedness. Glasses, contacts and some surgeries correct it. For children, eye doctors may slow it with atropine drops, special lenses and more outdoor time.

Are there eye exercises for astigmatism?

Exercises do not correct astigmatism, because it comes from the shape of the cornea or lens. The AAO lists glasses, contact lenses and refractive surgery as the ways to correct it.

What are the best eye exercises for eye strain?

The AAO and AOA recommend the 20-20-20 rule: every 20 minutes, look at something at least 20 feet away for at least 20 seconds. Blinking more, using artificial tears and fixing glare also help. If strain keeps coming back, get an eye exam.

Can eye exercises help double vision?

Sometimes, if the cause is a problem like convergence insufficiency. But new double vision is a reason to see an eye doctor right away, because it can be a sign of a nerve or brain problem. Do not try to treat it with exercises first.

Does palming improve eyesight?

There is no good evidence that it does. Palming comes from the Bates method, and eye doctors say exercises like it do not change uncorrected vision. Some people find it a relaxing break, but it will not change your prescription.

Are eye exercises good for kids?

For a child with a diagnosed problem such as convergence insufficiency, prescribed exercises can help, and AAPOS says a short course usually improves symptoms. For blurry vision from nearsightedness, children need glasses and an eye doctor's care, not exercises.