How to do it
- Sit upright, head still, and look straight ahead.
- Slowly look up as far as is comfortable, and pause briefly.
- Slowly look down as far as is comfortable, and pause.
- Repeat for 30 seconds, then finish with a few slow blinks.
Why it helps, and what the evidence says
Up-and-down viewing appears in the eye yoga routines tested in small studies, which found lower eye fatigue scores. Like other eye-movement exercises, it's best seen as a relaxing break. The American Academy of Ophthalmology says there's no proof that eye exercises improve vision.
Tips
- Move only as far as feels easy, keep your head still, and stop if you feel dizzy, get a headache or see double.
- Keep your chin level: don't tip your head back to look up.
- Follow it with side to side for a fuller set.
Read more: Eye exercises for computer users.