Eye Gymnastics

Eye tracking

Clockwise circles

Trace a large clockwise circle with your eyes as the dot glides around the screen.

  • 60 seconds
  • Easy

Sit about an arm’s length from the screen. Keep your head still and use only your eyes.

Here the target dot travels around a large circle in a clockwise direction. You follow it with your eyes while your head stays still. Unlike straight-line tracking, a circle asks the eye muscles to work together continuously, smoothly handing over from horizontal to vertical movement and back again. Most people find that some parts of the circle feel smoother than others, often the lower half.

Eye circles are one of the classic relaxation exercises recommended for breaks during screen work. Their value lies mainly in changing what your eyes are doing: instead of holding a fixed position at a fixed distance, they move through their range in a calm, rhythmic way. Afterwards, try the same movement in the opposite direction with the counter-clockwise circle so both directions get equal attention.

The exercise suits office workers, students and anyone who wants a short eye break. It does not treat refractive errors or eye disease. Its realistic benefits are comfort, a moment of relaxation and practice in coordinated movement. If you have regular headaches or blurred vision after screen work, have an eye examination rather than relying on exercises alone.

How to do it

  1. Sit comfortably and centre yourself in front of the screen.
  2. Pick slow speed and start the exercise after the countdown.
  3. Keep your head still and follow the dot around the circle with your eyes only.
  4. Try to keep the dot sharp at every point of the circle.
  5. Blink softly when reminded and keep breathing slowly.
  6. Finish by closing your eyes for a moment, then continue with the counter-clockwise version.

What it helps with

  • Continuous, coordinated use of all eye muscles
  • A rhythmic movement many people find calming
  • Helps you notice uneven or jerky parts of your tracking
  • A natural break from fixed screen focus

Tips

  • Do the clockwise and counter-clockwise versions back to back.
  • If the dot feels fast at the top or bottom, lower the speed.
  • Relax your forehead – frowning is a common sign of effort.

Caution: Stop if you feel dizzy, nauseous or develop a headache. Ask your eye doctor before doing eye exercises after eye surgery, with retinal disease, or if you have a known squint or nystagmus.

Frequently asked questions

Is it the same as rolling my eyes?

It is similar, but following a target makes the movement smoother and more controlled than rolling the eyes freely, and helps you keep the circle large but comfortable.

Why do some parts of the circle feel jumpy?

Small catch-up jumps are normal, especially at the diagonals. Reducing the speed usually smooths them out.

How many circles should I do?

About one minute in each direction is a good amount. Use the timer rather than counting.