7 Exercises to Improve Eyesight Naturally in Kids and Teens

Introduction

Kids today spend hours in front of screens, for online classes, games or videos, and that constant focus can quietly affect their eyesight. According to a study published in Ophthalmol Ther. 2022, signs like eye rubbing, squinting or frequent headaches may seem small, but they often mean tired or overworked eyes. Along with good food and regular checkups, eye exercises are a simple and natural way to support healthy vision in growing kids and teens.

These movements follow the principle where a muscle is held in a fixed position to build strength. Applied to the eyes, this means holding certain gazes or repeating gentle motions that train the muscles around the eyes to relax and refocus. It helps improve blood flow, reduce eye fatigue and sharpen concentration.

The best part is, these exercises can be done anywhere, at the study table, in the car or just before bedtime. With just a few minutes a day, you can create a habit that supports your child’s eye health especially during critical growth years. A little daily attention now can go a long way in keeping their vision clear and comfortable as they grow.

7 Easy Eye Workouts That Help Kids See Better Naturally

Strong eyes are just as important as a healthy body. While nutrition and sleep play a big role in your child’s overall eye health, daily movement and focused exercises can also make a real difference. These small habits don’t require any equipment, and can be done at home or even during study breaks. The goal is to relax the eye muscles, improve focus, and reduce the strain that screens and schoolwork can cause.

These seven exercises are gentle, simple, and kid-friendly, perfect for both younger children and teens.

Eye Rolling

Ask your child to sit still and gently roll their eyes in a slow, circular motion, first clockwise, then anti-clockwise. According to a study published in, Int J Yoga. 2020, this movement helps stretch the eye muscles and refresh vision. Do it five times in each direction. It’s a simple way to improve blood circulation around the eyes, especially useful after screen time or reading.

Near and Far Focus

As per a study published in, J Clin Diagn Res. 2013, this exercise helps eyes adjust between close-up and distant objects. Have your child hold a pencil or finger about six inches from their face. Ask them to look at it for a few seconds, then look at something 10-20 feet away. Repeat this five times. It trains the eyes to switch focus smoothly, reducing strain.

Palming

Rub both hands together to generate heat and gently place the warm palms over closed eyes. Ask your child to breathe slowly and relax for 30 seconds. Study published in, J Phys Ther Sci. 2016, shows that this soothes the eye muscles and relieves tension, especially after long hours of writing or screen exposure.

Eye Squeezing and Relaxing

Instruct your child to tightly squeeze their eyes shut for 5 seconds, then open them wide for 5 seconds. Repeat this cycle five times. Research conducted by Ophthalmol Ther. 2022 shows that it strengthens the muscles around the eyes and refreshes them, especially helpful when blinking becomes less frequent during screen use.

Side-to-Side Eye Movement

Ask your child to keep their head straight and move only their eyes from left to right and then right to left. Do this five times on each side. According to a study published in, J Eye Mov Res. 2020, it improves horizontal tracking, which helps with reading, writing, and visual coordination in general.

Figure 8 Exercise

Imagine a large figure 8 on the wall about 10 feet away. Ask your child to slowly trace it with their eyes, first clockwise, then anti-clockwise. As per a study published in Front Psychol. 2025, this develops control and flexibility of eye movement while also sharpening focus.

Blinking Breaks

Encourage your child to blink consciously every 3-4 seconds during screen time. Research published in Vision (Basel). 2024, shows that blinking keeps the eyes moist and reduces dryness. You can make it a game, set a timer and have a blink break every 10 minutes to reset and relax.

Conclusion

You don’t need fancy tools or expensive treatments to support your child’s vision. A few daily exercises and mindful screen habits can do a lot. These simple movements are not just exercises; they’re moments of pause, care, and connection with your child’s well-being. Add them into the daily routine, and you’ll be giving your child more than just strong eyes; you’ll be teaching the importance of health from the inside out.