Up-down tracking
Follow a dot gliding up and down without moving your head – a simple vertical range exercise.
In this exercise the target dot moves slowly from the top of the screen to the bottom and back. You keep your head still and follow it with your eyes only. Vertical movements are used less often than horizontal ones in everyday screen work, where we mostly read along lines, so many people notice that looking up and down feels a little less fluent at first.
Up-down tracking pairs naturally with left-right tracking: together they cover the two main axes of eye movement and make a good start to any routine. Looking up also tends to open the eyes wider, while looking down narrows the eyelid opening, so you may become aware of how your blinking changes with gaze direction. That is a nice reminder that regular full blinks matter during screen work.
This is a comfort and coordination exercise, not a treatment. It will not reduce your prescription, but it can help you take a mindful break and loosen up after a long stretch of fixed staring. If your eyes often feel tired, our guide to digital eye strain explains the bigger picture, including lighting, screen position and breaks.
How to do it
- Sit upright at a comfortable distance from the screen and relax your jaw and shoulders.
- Select a slow speed for your first session and press start.
- Keep your chin level – do not tip your head back or forward.
- Follow the dot up and down with your eyes, staying with it all the way to each end.
- Blink gently when the reminder appears.
- At the end, close your eyes and take two slow breaths.
What it helps with
- Moves the eyes through their vertical range, which screen work rarely uses
- A calm, structured micro-break
- Builds smooth pursuit control in a second direction
- Pairs well with horizontal tracking for a balanced warm-up
Tips
- Do not strain to the extreme top or bottom – a comfortable range is enough.
- If the screen is short, rotate to full-screen mode for a longer path.
- Combine with left-right tracking for a two-minute routine.
Caution: Stop if you feel pain, dizziness or headache, or if you see double. People with recent eye surgery, retinal problems or neurological eye-movement conditions should check with an eye doctor first.
Frequently asked questions
Why does looking up feel harder than looking sideways?
Upward gaze range naturally becomes a little smaller with age, and most of us rarely use it during desk work. Stay within a comfortable range.
Should I keep my glasses on?
If you normally wear glasses to see the screen clearly, keep them on. Progressive-lens wearers may find it more comfortable to remove them or use a smaller range.
How often can I repeat it?
A minute or two several times a day is plenty. More is not better – the goal is a relaxed break, not a workout.