Daily Vision
Therapy

Your at-home eye exercise routine — tap any exercise to expand instructions.

0 of 12 completed
Morning — relaxation & warm-up
Palming
2 min ▾
  1. Rub your palms together vigorously for 10 seconds to generate warmth.
  2. Close your eyes and cup your warm palms gently over them — don't press on the eyeballs.
  3. Breathe slowly and let your eyes fully relax in the darkness.
  4. Hold for 2 minutes. Repeat whenever your eyes feel fatigued.
Clock rotations
1 min ▾
  1. Sit upright and keep your head completely still throughout.
  2. Imagine a large clock face in front of you.
  3. Slowly move your eyes clockwise — 12, 3, 6, 9, back to 12.
  4. Do 5 full rotations clockwise, then 5 counter-clockwise.
  5. Keep movements smooth and deliberate — no jerking.
Directional holds
1 min ▾
  1. Keep your head still. Look as far up as you can — hold 3 seconds.
  2. Look as far down as you can — hold 3 seconds.
  3. Look as far left — hold 3 seconds. Then as far right — hold 3 seconds.
  4. Repeat for all 4 diagonals: top-left, top-right, bottom-left, bottom-right.
During the day — at your screen
20-20-20 rule
Habit Every 20 min ▾
  1. Every 20 minutes of screen time, stop and look away.
  2. Find an object at least 20 feet away — a window, a wall, something distant.
  3. Focus on it for 20 seconds without looking back at the screen.
  4. This relaxes the ciliary muscle that strains during close-up focus. Set a phone reminder if needed.
Deliberate blinking
Habit Hourly ▾
  1. Stop what you are doing and close your eyes fully.
  2. Blink slowly and completely 10 times — ensure each blink is a full close, not a half-blink.
  3. This re-spreads your tear film and combats dryness from screen use.
  4. Do this at least once per hour, or more if your eyes feel dry or tired.
Evening — focusing & strengthening
Near-far shifting
15 reps ▾
  1. Hold your thumb about 10 inches from your face.
  2. Focus clearly on your thumb for 2 seconds.
  3. Shift focus to an object at least 20 feet away and focus clearly for 2 seconds.
  4. Alternate back and forth — that's one rep. Do 15 reps total.
  5. This trains the ciliary muscle to flex and relax — the key muscle for focusing.
Pencil push-ups
15 reps ▾
  1. Hold a pencil at arm's length, tip pointing up.
  2. Focus on the very tip of the pencil.
  3. Slowly bring the pencil toward your nose, keeping the tip in focus.
  4. Stop when it doubles or blurs, then slowly move it back to arm's length.
  5. That's one rep. Do 15 reps. This is a clinically used exercise for convergence.
Figure 8s
2 min ▾
  1. Keep your head completely still throughout.
  2. Imagine a large figure 8 lying on its side about 10 feet in front of you.
  3. Trace the figure 8 slowly with your eyes — take about 30 seconds per loop.
  4. Do 2 full traces in one direction, then 2 in the opposite direction.
  5. This improves smooth eye movement control.
Brock string
3 min ▾
  1. Tie one end of a string to a door handle or fixed point. Hold the other end to your nose.
  2. Place 3 coloured beads along the string at roughly 1ft, 2ft, and 3ft from your face.
  3. Focus on the nearest bead — you should see two strings forming a V shape at that bead.
  4. Shift focus to the middle bead, then the far bead, then back. Spend 10 seconds on each.
  5. If you see one string instead of two, one eye is suppressing — keep practicing until both appear.
Ptosis — eyelid strengthening
Eyelid resistance training
10 reps × 2 ▾
  1. Sit in front of a mirror so you can watch what your eyelid is doing.
  2. Place a clean finger gently on your brow bone to anchor it — this stops your forehead from cheating.
  3. Try to raise just your eyelid (the drooping one) as high as you can using only the lid muscle.
  4. Hold it raised for 5 seconds, then let it relax.
  5. Repeat 10 times. Do this twice a day — morning and evening.
Brow relaxation
1 min ▾
  1. Sit in front of a mirror and notice if your eyebrows are raised — most ptosis patients unconsciously raise them to compensate.
  2. Consciously lower and relax your eyebrows to a neutral position.
  3. With your brows relaxed, try to open your eyes using only the eyelid muscles.
  4. Hold for 5 seconds, relax, and repeat for 1 minute.
  5. This retrains the levator muscle and reduces forehead fatigue over time.
Wind-down
Palming (final)
2 min ▾
  1. Rub your palms together to generate warmth.
  2. Cup them over your closed eyes without pressing on the eyeballs.
  3. Breathe slowly and let your eyes rest completely in the warmth and darkness.
  4. Hold for 2 minutes. This is your cool-down — let everything relax before sleep.

All exercises complete for today

Great work. Consistency is what builds results — see you tomorrow.