20-Minute Eye Care Routine to Protect Against Glaucoma and Cataracts

A set of eight effective eye exercises you can do at home, designed to support a range of eye issues.
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With the increasing use of electronic devices, many people are prone to experiencing prolonged eye strain and need effective eye care and protection.

An effective, tailored set of eye exercises can be done at home to better support eye health. This routine may help improve a range of conditions, including glaucoma, cataracts, macular degeneration, retinal detachment, and presbyopia.

8 Key Exercises for Eye Care

Each of the following exercises is designed to serve a specific purpose.
Before starting, make sure that your hands are clean. Follow the steps carefully, and apply gentle, appropriate pressure to avoid unnecessary eye strain.

1. Massaging the Gallbladder 20 (Fengchi, GB20) Acupoints 

Stimulating the gallbladder 20 (fengchi) acupoints enhances blood flow through the vertebral arteries, improving blood circulation to the eyes. This technique can effectively reduce symptoms such as dry eyes, visual fatigue, and a sensation of pressure or discomfort in the eyes.

These acupoints are located at the base of the skull, just below the occipital bone and within the hairline. To locate them, place your fingers at the back of your neck and slide them upward along either side of the spine.

When your fingers reach the base of the skull and naturally come to a stop, you will feel a slight hollow on each side of your neck muscles. These hollows mark the location of the acupoints.

Note: For people with existing eye issues, this area may feel tense or sore during the massage.
Instructions: Applying firm and gentle pressure, massaging the points in a circular motion. Repeat this circular motion 36 times.
Effects: Relieves eye strain and dryness; promotes blood circulation; effectively reduces pressure or discomfort in the eyes.

2. Combing the Scalp With Fingers

This exercise activates key meridians (energy pathways) in the head and promotes the circulation of qi (vital energy) and blood to the scalp and facial area. Combing the scalp helps to prepare the body for the eye care exercises that follow.
Instructions: Use all 10 fingers to comb from the front hairline to the back. Repeat this motion 36 times.
Effects: Stimulates the governing vessel (du meridian) and the bladder and gallbladder meridians. With regular practice, it can also help clear the mind, boost alertness, and support smooth energy flow through the scalp’s meridian pathways.

3. Training Monocular Focus Using Small Text

This exercise primarily trains the ciliary muscles, which control the eye’s ability to focus.
Instructions: Use a small object with something written on it as a target point to focus on. Now, cover one eye with your palm and hold the object in front of the uncovered eye. Slowly move it forward and backward, to find the point where the text shifts between clear and blurry. Repeat the same step while covering the other eye. Move the object back and forth 20 times.
Effects: Improves nearsightedness and strengthens the ciliary muscles.

4. Rotating Closed Eyes

Rotating the eyes with the eyelids closed helps to relieve stiffness and fatigue in the six muscles around the eyes. This exercise is particularly beneficial after prolonged visual tasks, such as reading or using screens for an extended period of time.
Instructions: Close your eyes and slowly rotate your eyes 14 times clockwise. Repeat the same movement 14 times in a counterclockwise direction. Make sure you perform this movement in a gentle and controlled manner in order to avoid unnecessary strain on the eyes.
Effects: Relaxes the six extraocular muscles surrounding the eyes.

5. Squeezing and Releasing

Squeezing and releasing the eyes stimulates tear gland activity, making this exercise particularly beneficial for people with dry eyes. It also helps to relax the eye muscles and reduces pressure around the eyeball, which may support clearer vision and contribute to lowering intraocular pressure, especially in patients with glaucoma.
Instructions: Tightly close your eyes for five seconds, then open them quickly and completely. Repeat this cycle five times.
Effects: Moisturizes the eyes and helps to lower intraocular pressure.

6. Applying Gentle Acupressure Around the Eye Sockets

This exercise helps to release tension around the eyes and enhances blood flow in the eye socket area, making it beneficial after prolonged visual tasks.

According to traditional Chinese medicine, the area around the sockets contains the “eye bagua”—a set of eight acupoints believed to correspond to various internal organs. Gentle stimulation of these points supports eye health and helps to regulate the function of the body’s internal systems.

The area around the eye socket contains the "Eye Bagua." (The Epoch Times)
The area around the eye socket contains the "Eye Bagua." The Epoch Times
Instructions: Close your eyes. Using your index fingers, gently apply pressure below the lower eye socket, between the bone and the eyeball, pressing no more than 0.2 inches deep. Starting from the inner corner and moving outward, apply light pressure at eight evenly spaced points along the lower orbital rim. Repeat this sequence five times. Then, perform the same technique along the upper eye socket, using the same number of points and the same pressure. Repeat the same movement five times.
Effects: Promotes circulation in the orbital region and helps to relieve deep eye pressure.

7. Massaging 5 Key Acupoints

This routine involves massaging five key acupoints around the eyes. It relieves fatigue and pressure, then nourishes and strengthens the area—promoting better eye health.

The following are the locations of each targeted acupoint:

Container of Tears (Chengqi, ST1) 

The acupoint container of tears (chengqi) is located just below the eye socket and is directly aligned with the center of the pupil. When you gently press this area, you will notice a slight depression—this is the precise location of the point. It is the starting point of the stomach meridian of foot-yangming, which is rich in both qi and blood. Massaging this acupoint can help improve qi and blood circulation in the eyes.

Clear Vision (Jingming, BL1) 

The acupoint clear vision (jingming) is located at the inner corner of the eye, near the bony edge of the inner canthus. It marks the starting point of the bladder meridian of foot-taiyang and is regarded as one of the most important acupoints for addressing eye-related conditions. Stimulating this acupoint is believed to support clearer vision and enhance eye brightness.

Supratrochlear Notch

Located along the upper inner rim of the eye socket, the supratrochlear notch can be felt as a small depression. It is typically found above the center of the eyebrow, approximately midway between the jade eye (yuyao) and clear vision acupoints. This notch marks the passage of the supratrochlear nerve, a branch of the ophthalmic division (V1) of the trigeminal nerve. Stimulating this acupoint can activate the ophthalmic nerve and promote qi and blood circulation in the areas it innervates, thereby supporting overall eye health.

Jade Eye (Yuyao, EX-HN4)

The acupoint jade eye (yuyao) is located directly above the pupil, at the midpoint of the eyebrow. It is situated near the supraorbital foramen, where the supraorbital nerve—a branch of the ophthalmic division of the trigeminal nerve—passes through.

Since the supraorbital nerve is part of the ophthalmic nerve network, stimulating this acupoint can help to activate nerve function and promote the circulation of qi and blood in the surrounding area. This acupoint is traditionally used to treat conditions such as acute conjunctivitis, ptosis (drooping eyelid), nearsightedness (myopia), and eye redness and swelling.

Pupil Crevice (Tongziliao, GB1) 

The acupoint pupil crevice (tongziliao) is located in a small depression about a half inch lateral to the outer corner of the eye. It marks the starting point of the gallbladder meridian of foot-shaoyang. Massaging this acupoint promotes the circulation of qi and blood along the outer eye area and helps to relieve tension in the nerves on both sides of the head.

Instructions:
  • Locate the container of tears acupoint, which is just below the eye socket and directly aligned with the center of the pupil. Gently massage this point in a circular motion.
  • Next, use your index fingers to locate the clear vision acupoint, found at the inner corner of the eye near the bony edge of the inner canthus. Gently massage this point in a circular motion.
  • Then, find the supratrochlear notch acupoint, located along the upper inner rim of the eye socket. Gently massage this point in a circular motion.
  • Locate the jade eye acupoint, positioned directly above the pupil at the midpoint of the eyebrow. Gently massage this point in a circular motion.
  • Finally, find the pupil crevice acupoint, which is located in a small depression about a half inch to the side of the outer corner of the eye. Gently massage this point in a circular motion.
Effects: Promotes the circulation of qi and blood in the eyes and surrounding meridians, supporting clearer vision.

Guidelines for Effective Massage

Use Gentle, Slow Pressure

Many people believe that applying stronger pressure to acupoints yields better results, especially when the sensation is painful. However, for acupoints around the eyes, firm pressure can actually do more harm than good. In contrast, a gentle, slow massage is not only safer for this sensitive region, but also tends to be more effective.

When the eyes feel sore, dry, or strained, the surrounding nerves and blood vessels are often in a contracted and tense state. Applying strong pressure in this condition can cause pain and further tighten the nerves and vessels, worsening circulation around the eyes.

For this reason, it is advisable to follow the traditional principle of “using softness to overcome tension.” When you apply light, deliberate pressure to the eyes, they feel more relaxed and comfortable. For some people, this approach can even promote the flow of qi and blood throughout the body, creating a sense of overall ease and well-being.

Apply Appropriate Pressure and Precision

When performing the massage, your fingertips should lightly rest on the eyelids, allowing the skin to glide gently over the bone underneath. The pressure applied should be no more than half the force required to press down to the bone—avoid pressing deeply into the tissue.

A moderate level of pressure is sufficient to stimulate the flow of qi and blood without increasing tension in the eye area. The circular massage motion should be kept within a small, controlled range—no more than 0.2 inches in diameter.

Stay Relaxed and Mindful

During the massage, follow the principle of “using intention, not force.” Focus your awareness on the tips of your fingers, allowing the movements to remain light, gentle, and controlled.

It is not uncommon to feel so relaxed during the massage that you lose track of the number of circles completed. This is a positive sign, indicating a deeper state of relaxation in which the therapeutic effects of the massage may be enhanced.

8. Using the Palming Technique for Eye Relaxation

The palming technique was developed more than a century ago by Dr. William Bates, an ophthalmologist. Known for its ability to deeply relax the eyes and support overall eye health, this simple yet effective method is suitable for a variety of eye-related concerns. It is easy to perform and ideal for daily eye care.

The palming method activates the body’s natural healing response through deep, full-body relaxation.

Instructions:
  • Rub your palms together about 20 times until they feel warm. Cup your hands over your eyes, positioning the center of your palms directly above them, and point your fingers .
  • Cross your hands, overlapping your fingers lightly on the bridge of your nose. This ensures no light will enter from the sides.
  • Rest your elbows on the tabletop and lean forward slightly, allowing your body to relax.
  • Breathe deeply and naturally.
  • Bring your awareness to each part of the body, from your head down through your neck, shoulders, arms, back, waist, hips, legs, and ankles—releasing tension from top to bottom.
Effects: Relieves eye fatigue and enhances visual clarity.

Tips for Performing the Palming Technique

Recommended Duration

Each session should last at least five minutes, with 10 to 15 minutes being ideal for the best results.

Focus on Relaxation

The key to this technique lies not in the warmth of the hands, but in the relaxation process that allows energy from the palms to flow into the eyes. For this reason, longer palming sessions are more effective than shorter ones.

Signs of Effective Relaxation

When first practicing the palming technique, many people notice that even with their eyes closed, some light remains visible in their field of vision. This suggests that the eyes have not yet fully relaxed. As relaxation deepens, the visual field gradually darkens—a sign that the body has entered a fully relaxed state.

Palming is particularly effective for relieving eye fatigue. Just five minutes can noticeably reduce discomfort and enhance visual clarity.

Key Takeaways

The sequence of exercises in this eye care routine follows the principle of beginning with active, effort-based movements and ending with relaxation techniques.
For example, stimulating actions such as massaging the gallbladder 20 acupoints, finger-combing the scalp, and performing the eye squeeze and release should be done at the beginning, while relaxation-focused exercises should be performed later.

Recommended Frequency

Depending on your schedule, it is advisable to complete at least one full round of the routine each day. For people with more serious eye conditions—such as glaucoma, cataracts, or macular degeneration—completing three sessions per day is recommended. Each round takes approximately 20 minutes, with three sessions totaling a little more than an hour.
While this may seem time-consuming, remember that your eyes are vital organs that serve you throughout your life. Caring for them consistently can lead to long-term benefits and improved visual health.

Relax the Mind for Best Results

When practicing the eye-care routine, maintain a relaxed mindset and enjoy the process. Approaching the exercises with impatience or tension may reduce their effectiveness—or even produce the opposite effect. Practicing in a calm and pleasant state will lead to the best outcomes.
Views expressed in this article are the opinions of the author and do not necessarily reflect the views of The Epoch Times. Epoch Health welcomes professional discussion and friendly debate. To submit an opinion piece, please follow these guidelines and submit through our form here.
Kuo-Pin Wu
Kuo-Pin Wu is the superintendent of Taiwan XinYiTang TCM Clinic. He began studying traditional Chinese medicine in 2008 and earned a Doctor of Medicine degree from China Medical University in Taiwan.