Pencil Push-Ups – Convergence Eye Exercise

When you look at something close, both eyes must turn inwards so that they point at the same spot. This is called convergence. In this exercise a dot on the screen moves towards the centre, guiding the rhythm, while you hold a pen or pencil at arm's length at eye level. Focus on its tip and bring it slowly towards your nose, keeping it single and sharp. As soon as the tip doubles, stop, move it back a little until it is single again, and repeat. This classic technique is known as pencil push-ups.

Pencil push-ups are well known as a home exercise for convergence insufficiency, a common binocular vision problem in which the eyes struggle to work together at near distances. It can cause eye strain, headaches, blurred or double vision when reading. Research, including large clinical trials, has found that supervised office-based vision therapy is more effective for convergence insufficiency than pencil push-ups done alone at home. Diagnosis and treatment should therefore be guided by an optometrist or ophthalmologist.

For people without a convergence problem, the exercise is simply a way to become aware of how the eyes team up at near distances. It does not correct refractive errors. If you see double regularly, or have a squint, read our guide on strabismus and amblyopia and arrange an eye examination.

How to do it

Sit upright and hold a pen or pencil at arm's length, level with the bridge of your nose.
Press start and focus on the tip of the pen, following the rhythm of the on-screen guide.
Slowly bring the pen towards your nose, keeping the tip single and sharp.
As soon as the tip doubles, stop and move it back until it is single again.
Return the pen to arm's length and repeat the movement slowly.
Blink normally and stop when the timer ends or if your eyes feel strained.

What it helps with

Shows how the eyes work together at near distances
A well-known component of convergence practice
Helps you notice when near work starts to cause double vision
Simple to do with nothing more than a pen

Tips

Move the pen slowly – speed is not the goal.
Use a pen with a small, detailed tip to focus on.
Note roughly where the pen doubles and share it with your eye care professional.

Caution: Convergence insufficiency should be diagnosed and treated under the supervision of an eye care professional. Stop if you get a headache, eye pain or strain. Constant or sudden double vision needs prompt medical attention.

Frequently asked questions

What is convergence insufficiency?

It is a condition in which the eyes have difficulty turning inwards together for near work, which can cause eye strain, headaches and double or blurred vision when reading.

Do pencil push-ups work?

They are widely used, but clinical trials found supervised office-based vision therapy with home reinforcement to be more effective than pencil push-ups alone.

What if the pen doubles far from my nose?

That may suggest reduced convergence. Have your eyes examined by an optometrist or ophthalmologist.

Can children do pencil push-ups?

Only if recommended by their eye care professional, who will also monitor progress.