By Dr. Mary Ann Aligweke (OD)
In today’s digital age, where screen time dominates much of our daily life, maintaining proper eye alignment and coordination is more important than ever. Whether you’re working on a laptop, scrolling through your phone, or reading a book, your eyes are constantly active. Unfortunately, this constant use—especially without breaks—can lead to fatigue, eye strain, and even alignment issues.
At SpecSMART Eye Clinic Ikeja, our optometrists and opticians often see patients dealing with these symptoms due to digital overuse and sedentary habits. The good news is that a few simple eye exercises, done consistently, can make a big difference in eye health, comfort, and performance.
Why Eye Alignment and Coordination Matter
Eye alignment refers to how well your eyes work together to focus on a single point. Poor coordination can cause double vision, headaches, difficulty concentrating, or visual fatigue. Children, students, and working professionals are especially vulnerable, given the time spent in front of screens.
To support your vision, here are 7 simple and effective exercises recommended by the professionals at SpecSMART Eye Clinic Ikeja.
1. Eye Tracking Exercise
Hold your index finger at arm’s length. Slowly move it from side to side while keeping your eyes focused on it. Then move it up and down. Repeat each movement about 10 times. This strengthens the muscles responsible for following moving objects and enhances coordination.
2. Near and Far Focus
Find one object about 20 cm away and another at least 3 meters away. Shift your focus between the two objects every few seconds. This helps your eyes adjust focus quickly and improves alignment.
3. Palming
Rub your hands together to create warmth, then gently cup your palms over your closed eyes. Relax and breathe deeply for 1-2 minutes. This exercise helps soothe tired eyes and calm the muscles involved in maintaining alignment.
4. Pencil Push-Ups
Hold a pencil upright at arm’s length and focus on the tip. Slowly bring it toward your nose while keeping the image single. Stop when the image becomes double, then move it back. Repeat 10-15 times. Pencil push-ups improve convergence—the ability of your eyes to move inward together.
5. Eye Circles
Look straight ahead, then slowly rotate your eyes clockwise and then counterclockwise. Perform 5-10 rotations in each direction. This helps maintain flexibility and promotes smooth, coordinated movement.
6. Blinking Exercises
Blinking regularly keeps the eyes lubricated. Set a timer to remind yourself to blink every 20 minutes during screen use. You can also practice rapid blinking for 10–15 seconds to reset and relax the eyes.
7. Visual Scanning
Place several objects with different colors or sizes around your room. Without moving your head, scan the objects one by one with your eyes. This improves spatial awareness and eye muscle coordination.
Tips for Best Results
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Be consistent. Perform these exercises daily for a few minutes.
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Take breaks from screens using the 20-20-20 rule: Every 20 minutes, look at something 20 feet away for 20 seconds.
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Practice good posture and ensure your screen is positioned correctly.
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Use proper lighting to reduce eye strain.
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Stay hydrated, as dry eyes can worsen alignment discomfort.
When to See an Eye Specialist
If you experience persistent eye strain, double vision, or difficulty focusing, it’s time to see a certified optometrist or optician. At SpecSMART Eye Clinic Ikeja, we offer comprehensive eye exams that assess your vision, eye alignment, and coordination. Our specialists can recommend custom treatments, corrective lenses, or vision therapy based on your specific needs.
Conclusion
Maintaining healthy eye alignment and coordination doesn’t have to be complicated. With just a few minutes of simple exercises each day, you can reduce eye strain, improve visual function, and support long-term eye health. Combine these techniques with regular checkups at SpecSMART Eye Clinic Ikeja to keep your vision clear and comfortable.
Your eyes work hard for you—take care of them.
Frequently Asked Questions
1. How often should I do these eye exercises?
Daily practice for 5–10 minutes is sufficient for most people. You can increase frequency if you experience frequent strain or focus issues.
2. Can kids do these exercises too?
Yes, these exercises are safe for children and may help with focus, reading, or screen time fatigue. Consult a pediatric optometrist if issues persist.
3. How long before I see results?
Many people notice reduced strain and improved comfort within 1–2 weeks, but consistency is key.
4. Can exercises fix misalignment completely?
Mild alignment issues may improve with exercise, but serious conditions like strabismus or convergence insufficiency may require medical treatment or vision therapy.
5. Do I still need to see an eye doctor?
Absolutely. Exercises support eye health but are not a substitute for professional care. Regular eye exams are vital for early detection of serious conditions.
📍Contact SpecSMART Eye Clinic Ikeja
SpecSMART Eye Clinic Ikeja
Ile-Oja Mall, Opebi Link road, Ikeja.
📞 0703 839 1197