Vision Therapy Exercises To Do At Home

In today's fast-paced world dominated by screens and digital devices, our eyes are constantly under strain. The excessive time spent staring at screens can lead to eye fatigue, poor focus, and a decline in visual performance. Fortunately, there is a solution that doesn't require expensive equipment or a visit to a specialist. Yes, we are talking about vision therapy exercises that you can easily perform in the comfort of your own home. These exercises strengthen your visual system, enhance eye coordination, and promote better eye health. By adding these simple yet effective exercises into your daily routine, you can take proactive steps towards improving your vision and enjoying a more comfortable visual experience. So, let;s get started by understanding vision therapy followed by the exercises to do at home.

What is Vision Therapy?

Vision therapy is a proven treatment to address vision problems that impact visual functioning, including eye coordination, tracking, depth perception, and focusing. It targets the 17 essential visual skills necessary for clear and comfortable vision.

Visual dysfunctions have the potential to trigger symptoms such as unexplained dizziness, headaches, eye strain, and double vision, which can harm your overall well-being. Vision therapy incorporates eye exercises, specialized lenses, prisms, and therapeutic tools to strengthen the visual system and improve symptoms.

Vision therapy is a beneficial treatment option for children and adults, addressing various conditions, including convergence insufficiency, lazy eye, strabismus, dyslexia, nystagmus, visual field defects, motion sickness, and digital eye strain.

While this article provides home-based eye exercises, it is important to note that they should complement professional eye care from an eye doctor.

8 Vision Therapy Exercises You Can Do At Home

    Give your eye muscles the exercise they need to address tracking and saccading issues with the "Around the World" exercise.
    To get started, find a quiet spot to sit or stand and follow these steps:
    1. Gaze upwards for 3 seconds, then look downwards for another 3 seconds.
    2. Focus on an object ahead of you, then look left for 3 seconds and right for 3 seconds.
    3. Shift your gaze to the top left and top right for the same duration.
    4. Finish the exercise by moving your eyes in a circular motion clockwise for 2 rotations and then in a circular motion counter-clockwise for another 2 rotations.
    Enhance your focusing skills and build confidence in your eyesight with the "Near & Far Focusing" exercise. Follow these simple steps:
    1. Choose an object 10 to 20 meters away and focus on it.
    2. Extend your thumb before you and switch focus between your thumb and the distant object 5 times.
    Improve hand-eye coordination, tracking, and address conditions like amblyopia and strabismus with the "Alphabet Ball" exercise. Here are the steps you should follow:
    1. Draw letters on a ball or balloon.
    2. Pass the ball to a partner and have them call out the last letter they see before catching it.
    3. Repeat the process when the ball is passed back to you.
    Perform this exercise for a few minutes and make it enjoyable, especially for children.
    Correct problems with binocular vision, including strabismus and amblyopia, with the "Pencil Push Ups" exercise. Follow these steps:
    1. Hold a pencil in front of your face and concentrate on a specific letter on the pencil.
    2. Slowly bring the pencil closer until you see double, then start again.
    Perform this exercise for 15 minutes a day, 5 days a week.
    Engage in activities like reading, writing, solving puzzles, and navigating mazes to improve visual skills such as visual pursuing and saccading. These tasks are beneficial for brain function and visual development.
  6. FIGURE 8
    Enhance flexibility in your eye muscles with the "Figure 8" exercise. Follow these steps:
    1. Imagine a large figure 8 on its side about 10 feet (3-4 meters) ahead of you.
    2. Trace Figure 8 with your eyes for a few minutes.
    3. Switch directions and trace Figure 8 in the opposite direction simultaneously.
    Consciously blinking can relieve eye strain and refresh your tear film, preventing dryness. Remember to blink regularly, especially when focusing on close-up tasks for extended periods.
  8. 20-20-20 RULE
    Another popular method to combat eye strain is practicing the 20/20/20 rule. Here are the simple steps to get started:
    1. Take a 20-second break after every 20 minutes.
    2. Look at something approximately 20 feet (6 meters) away.
    This exercise is particularly helpful for managing digital eye strain symptoms.

Benefits Of Eye Exercises

Engaging in eye exercises, also called vision therapy, is essential for enhancing the coordination and performance of both eyes. If you experience symptoms like skipping lines while reading, eyestrain, headaches, or closing one eye, eye-strengthening exercises may benefit you. Vision therapy effectively addresses issues such as strabismus (eye turn), amblyopia (lazy eye), saccadic dysfunction (tracking problems), and convergence insufficiency (eye teaming). Early intervention with lazy eye exercises has shown promising results in correcting this condition.

How Long Do the Results Take?

The duration of vision therapy and the time it takes to observe results can differ from person to person. Each therapy program is tailored to target individual vision concerns. It can take three months to two years, depending on individual needs. As vision therapy is a progressive process, the results gradually accumulate over time.

After achieving their goals, individuals may require maintenance therapy to sustain the results, particularly in amblyopia, strabismus, or traumatic brain injury. At-home vision therapy can be beneficial for both adults and children. Regular evaluations with the doctor should be scheduled during the therapy period to ensure proper implementation of the therapies and assess their effectiveness.


Incorporating vision therapy exercises into your daily routine at home can be a valuable step towards improving your visual skills and addressing specific vision issues. Whether focusing on eye coordination, tracking, convergence, or other aspects of visual function, these exercises can help strengthen your visual system over time. Remember to consult an eye care professional to ensure your chosen exercises are appropriate for your needs. By committing to consistent practice and seeking guidance as needed, you can significantly improve your vision and overall eye health.

My Vision Eye Clinic

10/3, 2055, 1st Floor, Above Stoner Icecream, Kaikondrahalli, Behind Anand Sweets, Sarjapur Main Road, Bengaluru, Karnataka 560035

Book an Appointment Now or Call us: 8296357123, 080-48141177