Dry Eye Exercises You Can Do Anywhere

Dry eyes feel gritty, red, and just plain uncomfortable. Before you reach for another drop, try a few simple eye movements. They’re cheap, take under a minute, and can actually kickstart your tear production. Let’s walk through why they work and which ones give the best results.

Why Eye Exercises Help

When you blink, your eyelids spread the tear film evenly across the surface of your eye. If you stare at a screen for hours, you tend to blink less, and that thin layer of fluid breaks down fast. Gentle eye exercises remind the muscles to blink fully and improve the flow of glands that make tears. They also reduce eye‑strain, which can worsen dryness. In short, moving the eyes a bit resets the natural lubrication cycle.

Three Easy Exercises to Try

1. Full Blink Cycle
Sit upright, look straight ahead, and close your eyes slowly as if you’re about to fall asleep. Hold the closed position for two seconds, then open them wide. Do this ten times, pause, and repeat three sets. You’ll feel a fresh coating of moisture each round.

2. Palming Warm‑Up
Rub your palms together until they feel warm. Gently cup them over your closed eyes, keeping no pressure on the lids. Breathe deeply for 30 seconds. The gentle heat relaxes the muscles and encourages the meibomian glands (the ones that keep tears from evaporating) to release oil.

3. 20‑20‑20 Eye Roll
Every 20 minutes of screen time, look 20 feet away for 20 seconds. While you’re at it, roll your eyes clockwise three times, then counter‑clockwise three times. This motion stretches the extra‑ocular muscles and prompts a natural blink burst.

Try these three moves a few times a day, especially after long periods of reading or using a computer. Most people notice less gritty feeling within a week. If symptoms persist, it’s still a good idea to see an eye professional, but these exercises are a solid first line of defense.

Remember: consistency beats intensity. A few seconds each hour beats a marathon session once a day. Keep a tiny reminder on your desk or phone, and you’ll build a habit without thinking about it. Your eyes will thank you with smoother vision and far fewer “why does my eye feel sticky?” moments.