Eyes, 23 moves
Eye exercises for screen time
“By mid-afternoon your eyes feel like sandpaper. You've been staring at something an arm's length away for six hours straight.”
Screen work keeps your eyes locked at one distance, often with fewer full blinks. These moves change that: slow complete blinks, looking far into the distance, following a finger and gentle eye circles. You don't even have to stand up.
Keep your head still unless the move says otherwise, and rest with your eyes closed whenever they feel tired.
- 23 seated
- 23 standing
- 0 on the floor
- 3 free in Desk Gym
Eye circles Look up and to the left. See the steps All 23 eyes moves
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Complete blink -
Distance focus reset - Eye circles
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Closed-eye rest -
Cross gaze -
Diagonal gaze: left -
Diagonal gaze: right -
Downward gaze fan -
Eye staircase -
Figure-eight tracking -
Finger arch tracking -
Finger diagonal tracking -
Finger L tracking -
Fixed gaze with small head nods -
Fixed gaze with small head turns -
Horizontal finger following -
Look left and right -
Look up and down -
Side fingertip awareness -
Slow fingertip approach -
Two-finger gaze switch -
Upper triangle gaze -
Vertical finger following
Little habits that help
- Look out of a window now and then. Far away is the point.
- Blink fully, top lid all the way down to the bottom.
- Match your screen brightness to the room.
Gentle movement guidance, not medical advice. Move within a comfortable range and stop if anything hurts. If you have pain or an injury, check with a health professional first.
Questions about eyes stretches
What is the 20-20-20 rule?
It's a simple habit often suggested for screen users: every 20 minutes, look at something about 20 feet (6 metres) away for 20 seconds. Desk Gym's distance focus reset is built around the same idea, and reminders can run as often as every 15 minutes.
Do I need to leave my desk for eye exercises?
No. Every eye move is done seated, with nothing more than a finger to follow and something in the distance to look at.