Eye Exercises

• Pumping
  
• Tromboning
  
• Clock Rotations
  
• Eye Rolls
  
• Fast Blinking
  
• Slow Blinking
  
• Squeeze Blinking
  
• Blur Zoning - Edging
  
• Blur Zoning - Centering
  
• Nose Fusion
  
• Fusion Chart - method 1
  
• Fusion Chart - method 2
  
• Fusion Pumping
  
• Blur Reading
  
• Scanning Chart
  
• Word Chart
  

What it is. Rhythmically change focus back and forth between a near object and a far object, briefly looking at the smallest detail you can see on each object.

What it does. Pumping exercises the focusing mechanism, improves control of the extraocular muscles and stimulates the flow of nutrients inside the eyes.

How to do it:

Step 1: Choose a near object. Use your fingers or pen. Hold it no more than six inches away from your face.

Step 2: Choose a far object. Use a tree or a plant, light, or something acros the room.

Step 3: Keep the near object stationary. It is important to hold it no more than 6 inches from your face.

Step 4: Change focus every couple of seconds from near...far.. near...far...near...far.

Step 5: at the end of each change of focus, look at the smallest details on the object whether it is near or far object.

Step 6: Blink frequently

Tips: If you feel a headache developing, immediately close your eyes, breathe slowly and deeply, and wait for it to go away. Then resume exercise. Onc you overcome this convergence-related headaches you will experience an increase in reading speed or eliminate motion sickness.

What it is. Slowly move a small object back and forth in time to your breathing, from arm's length to the tip of your nose.

What it does. Improves control of the extraocular muscles and stimulates the flow of nutrients inside the eyes.

How to do it:

Step 1: Hold a small object such as a finger, thumb, pen in front of you at arm's length.

Step 2: Breathly slowly and deeply.

Step 3: As you inhale, bring the object toward you until it touches the tip of your nose. Try to keep it in focus for as long as possible. when it becomes blurred, try to keep the image single for as long as possible without it breaking up into two separate images.

Step 4: As you exhale, look at the object as you take it out to arm's length.

Tips: If you feel a headache developing, immediately close your eyes, breathe slowly and deeply, and wait for it to go away. Then resume exercise. Onc you overcome this convergence-related headaches you will experience an increase in reading speed or eliminate motion sickness.

What it is. Alternately stretch your eye muscles to an hour position of an imaginery clock, then return the eyes to the center of the clock.

What it does. Clock rotations improve control of the extraocular muscles and stimulate the flow of nutrients around the eyeball.

How to do it:

Step 1: Look at a far object directly ahead. If you're farsighted or presbyopic, use a near object such as your thumb, pen.

Step 2: Imagine you are in front of a giant clock, with the object at the center.

Step 3: Move your eyes as far as they will go in the 9:00 o'clock direction. Keep your head and shoulders still.

Step 4: Stretch your eye muscles for a couple of seconds, as though you are trying to see your left ear.

Step 5: Return to the center of the clock.

Step 6: Next, move your eyes as far as they will go in the 10:00 o'clock direction; stretch for a couple of seconds; then return to the center of the clock.

Step 7: Repeat the exercise for each hour position on the clock face.

Safety: Jerking or overstretching the eye muscles during clock rotations can cause stress to the retina, causing you to see flashes of light. Avoid this problem by emphasizing slow, smooth, controlled movements. Clock rotations can make you dizzy. In case of dizziness cover your eye with your hands and do the exercises with your eyes open underneath. If you feel a headache or dizziness developing, immediately close your eyes, breathe slowly and deeply, and wait for it to go away. Then resume exercise.

What it is. SLowly roll your eyes in a complete circle.

What it does. improve control of the extracular muscles and stimulate the flow of nutrients around the eyeball.

How to do it:

Step 1: Holding your head still, slowly roll your eyes in a complete circle a few times in one direction.

Step 2: Keep your eye muscles fully stretched at all times, aiming for slow smooth rotations.

Step 3: Slowly roll your eyes in the other direction.

Step 4: Change direction every few rotations. You can also do partial circles.

Safety: Jerking or overstretching the eye muscles during eye rolls can cause stress to the retina, causing you to see flashes of light. Avoid this problem by emphasizing slow, smooth, controlled movements. Eye rolls can make you dizzy. In case of dizziness cover your eye with your hands and do the exercises with your eyes open underneath. If you feel a headache or dizziness developing, immediately close your eyes, breathe slowly and deeply, and wait for it to go away. Then resume exercise.

What it is. Look at small detail on a blurred object while opening and shutting the eyes.

What it does. Reduces visual stress and stimulate the production of tear fluid.

How to do it:

Step 1: Look at a slightly blurred object. If you're nearsighted, look at a far object. If you're farsighted or presbyopic, look at a near object.

Step 2: Take a deep breath and look at the smallest detail you can see on the blurred object.

Step 3: As you exhale, open and close your eyes as quickly as possible while you slowly blow all the air from your lungs.

Step 4: As you inhale, look at the smalles detail you can see on blurred object.

Step 5: continue to fast blink in time to your breathing: exhale/fast blink... inhale/detail.. exhale/fast blink... inhale/detail...

Safety: Don't do fast blinking if you suffer from epilepsy.

What it is. Look at small detail on a blurred object while opening and shutting the eyes.

What it does. Reduces visual stress and stimulate the production of tear fluid.

How to do it:

Step 1: Look at a slightly blurred object. If you're nearsighted, look at a far object. If you're farsighted or presbyopic, look at a near object.

Step 2: Take a deep breath and look at the smallest detail you can see on the blurred object.

Step 3: Close your eyes, and as you exhale, relax, and slowly blow all the air from your lungs, while repeating the word "relax" mentally or out loud.

Step 4: As you inhale, look at the smallest detail you can see on the blurred object

Step 5: continue to slow blink in time to your breathing: exhale/fast blink... inhale/detail.. exhale/fast blink... inhale/detail...

What it is. Look at small detail on a blurred object while opening and shutting the eyes.

What it does. Reduces visual stress and stimulate the production of tear fluid.

How to do it:

Step 1: Look at a slightly blurred object. If you're nearsighted, look at a far object. If you're farsighted or presbyopic, look at a near object.

Step 2: Squeeze your eyes tightly shut and hold to a count of three.

Step 3: Open your eyes wide and look at the smallest detail you can see on a blurred object; then do a few normal blinks.

Step 4: Continue the sequence: sequeeze shut...open/see detail...squeeze shut... open/see detail...squeeze shut... open/see detail...

What it is. Look with a calm, steady gaze at edges and details of objects in your "blur zone," the area of your vision where things become fuzzy and unclear.

What it does. sharpens your vision by improving your ability to see small details.

How to do it:
Find an interesting object with plenty of small details and put it at a distance where it's slightly blurred. A plant is good for this exercise.
Step 1: With a calm, steady gaze, move your eyes and slowly follow the edges of a blurred flower or leaf, studying its main outlines.

Step 2: Repeat the procedure with other blurred flowers or leaves.

Step 3: Blink from time to time so your eyes don't become dry, and experiment with fast blinking and squeeze blinking.

What it is. Look with a calm, steady gaze at edges and details of objects in your "blur zone," the area of your vision where things become fuzzy and unclear.

What it does. sharpens your vision by improving your ability to see small details.

How to do it:
Find an interesting object with plenty of small details and put it at a distance where it's slightly blurred. A plant is good for this exercise.
Step 1: Look at the smallest detail you can see, such as a tiny vein or pore.

Step 2: With a calm steady gaze, slowly run your eyes around its edge and try to see its exact shape.

Step 3: next, try to see smaller and smaller details within the detail you are looking at. Continue examining smaller details until they are too small to see.

Step 4: As with edging, above, blink from time to time so your eyes don't become dry, and experiment with fast blinking and squeeze blinking.

What it is.

What it does.

How to do it:

Step 1: Breathe slowly and deeply.

Step 2: As you inhale, cross your eyes by looking at the tip of your nose

Step 3: as you exhale, look at a distint object and slowly blow all the air out of your lungs.

Step 4: Continue to cross and uncross your eyes in time to your breathing: ihale/cross...exhale/uncross... inhale/cross...

What it is.

What it does.

How to do it:

Step 1: Hold the fusion chart at arm's length and look at the top row of faces.

Step 2: Cross your eyes by looking at the tip of your nose.

Step 3: very slowly uncross them. The faces should fuse together to form a central face with a fainter face on either side.

Step 4: stabilize the central face by slowly running your gazea around the sharp points of the nose and eyebrows.

Step 5: when the central face is completely stable, try fusing the other two rows of faces.

Step 6: when you can do this easily, jump from one row of fused faces to another. then slowly move the chart toward you with the faces fused, until the central face breaks into two.

safety: if you cannot do this, do method 2

What it is.

What it does.

How to do it:

Step 1: Hold the fusion chart at arm's length and look at the top row of faces.

Step 2: hold a pencil halfway between your eyes and the chart.

Step 3: when you look at the pencil, the faces should fuse together in the background. Then remove the pencil.

Step 4: stabilize the central face by slowly running your gazea around the sharp points of the nose and eyebrows.

Step 5: when the central face is completely stable, try fusing the other two rows of faces.

Step 6: when you can do this easily, jump from one row of fused faces to another. then slowly move the chart toward you with the faces fused, until the central face breaks into two.

safety: if you are having difficulty, don't worry. many people are not able to do it initially.

What it is.

What it does.

How to do it:

Step 1: First master the fusion chart.

Step 2: fuse the top row of faces on the chart.

Step 3: when the fused central face is stable, look away from the chart at the smallest detail you can see on a far object.

Step 4: look back at the chart again and fuse the faces again.

Step 5: continue to slowly change focus back and forth between the fused central face and the smallest detail you can see on the far obect: fused central face..far object...fused central face..far object..fused central face..far object...

Step 6: when you've mastered this, gradually bring the fusion chart closer and closer to your eyes until you can't fuse the faces.

Step 7: repeat the entire process using the other rows of faces.

What it is.

What it does.

How to do it:

Step 1: place a magazine upside down at a distance where it is extremely blurred. If you're nearsighted, put it as far away as possible. If you're farsighted or presbyopic, hold it about three inches from your eyes, almost touching the tip of your nose.

Step 2: look at any word, and slowly run your gaze around.

Step 3: if you can see any letters, slowly run your gaze around them, following their exact outline.

Step 4: repeat the procedure with other words.

What it is.

What it does.

How to do it:

Step 1: Place the Scanning chart just into your blur zone, so that it is slightly blurred.

Step 2: starting at "A" rhymically jump from dot to dot. look at each dot for about a second; aim for perfect rhythm.

Step 3: each time yo udo this exercise, rotate the chart's position, and vary your starting point ("A" or "B") so you don't memorize the pattern.

Step 4: put the scanning chart deep into your blur zone so that it's extremely blurred, as with blur reading.

What it is.

What it does.

How to do it:

Step 1: place the word chart just into your blur zone, so that it is slightly blurred.

Step 2: find the smallest line you can read, then go to the line above it, which is made up of even smaller words.

Step 3: run your calm, steady gaze back and forth along this line.

Step 4: next, carefully study the outline of one of the words on the line.

Step 5: breathe deeply, and blink from time to time to keep your eyes moist. don't hurry, squint, or stare.

Step 6: when you can read some of the words on this line, go one line higher on the chart, where the words are smaller.

Step 7: continue this process, one line at a time, moving up the chart. If the entire chart clears up, move it deeper into your blur zone.