Eye Exercises and Tips
Disclaimer: Always check with your doctor or other health care provider before changing your eyeglass prescription or undertaking any new vision regiment or diet modification.Breathing
To relax and oxygenate the blood flowing through the cranial nerves, breathe in and out for a minute before you start the exercises below. The whole point of natural vision therapy is to get the muscles to relax and flex in an easy, smooth manner. So don't strain yourself. And if you should ever feel pain, stop the exercise immediately. Apply a cool compress to your closed eyes or do the palming technique until you feel better.
Yawning
To relax your jaw muscles and improve blood flow to the optic nerve and cerebral cortex, train yourself to yawn frequently, maybe even stretching your spine in the process.
Sunning
With your eyelids closed, face the sun and absorb its energy. (Warning: Looking into the sun with your eyes open can cause permanent damage, even during an eclipse! Also, avoid this exercise closer to noon, since the ultraviolet rays are at their peak.)
As an alternative, stand beneath a tree branch and look at the sun, this time swaying your head so the sunlight flickers in and out between the leaves. If no tree is available, wave both your hands between your closed eyes and the sun, creating a kaleidoscope of invigorating colors. This seems to relax the muscles as well.
Palming
Cup your hands over your eyes by setting your palms on your cheekbones and your fingers flat on your forhead. This should block out any light. If your hands are cold, rub them together first. The fingers of one hand should lay across those of the other as it rests on the forehead.
To gently limber up your eye muscles:
Long Swings
Stand straight and gently alternate turning to your left and right, pivoting on one foot in each direction Your arms can hang down loosely or be held outstretched. As you move back and forth, notice the room passing by your eyes in the opposite direction. This exercise can also help with insomnia. If it feels comfortable, repeat the swings with your eyes closed.
Short Swings
Sit down and gently move your head up and down a few inches, allowing your vision to float easily up and down as well. Repeat the exercise, this time moving your head from left to right, then in a circle, as a figure eight on its side. Let your vision float naturally along.
Extraocular Muscle Stretch
The extraocular muscles control the rotation of your eye balls. To limber them up, practice breathing in and out as you keep your head facing forward and gently slide your eyes all the way to your left, then to the right. If possible, only move them during exhalations. Do not strain the muscles. The goal here is to direct the motion in a smooth, relaxed (rather than jumpy and jerking) manner. After three or four repetitions, shift to looking up and down. Then try moving your eyes diagonally, in a circle and in figure eight motions (as if the eight were lying on its side). These last two directions should be performed clockwise for a few repetitions, then counter-clockwise.
Movement and Centralization Exercises:
Counting
This exercise helps stimulate your curiosity, which in turn increases regular eye movements, both vertically and horizonatally. Whenever you walk into a room, casually count the pictures hanging on the wall. Then pick different characteristics, like objects of the same color, and count the numberer of them as well. If you're outdoors, count the number of trees in a park, flowers that are yellow, etc.
Edging
When you look at an object, trace its outline, moving your eyes around each of its edges. Let your eyes scan around the edges of objects in a room or outdoors. This exercise increases the clarity of your perception and works on both small objects (e.g. a vase) to large ones (a building entrance).
Ball Toss
Throw it up and down, from hand to hand, following its movement. Then bounce it against the wall and do the same. From a short distance, watch a ball that children that are playing with.
Dice Throw
Throw a pair of dice on a table and follow the roll. Then throw it across the floor, or use several dice. This will help train your eyes to see across a wider expanse and distance (and keep them in motion while doing so.)
Other Exercises:
At a playground, follow the movements of a ball that children are playing with.
Watch a movie on a big screen at a theatre.
Find places that are rich in visual stimuli. Visit an arboretum, hike on a nature trail, or go to a museum. Treat your eyes like two small children that need to get out and play.
More Tips:
If you have a lazy eye, do half of your vision recovery techniques wearing a pirate’s patch over the strong eye.
Avoid reverting to bad habits by making Bates remedies a conscious objective during every waking hour. If necessary, type up a list of techniques and reminders, then post it at home and work.
Take rest breaks often, especially if you use your eyes for focused activities like computer work.
Tension in all the muscle groups near the eyes (facial, jaw and shoulders) can restrict blood flow, limit oxygenation and impede eyesight, so remember to include those muscles in your daily stretching and relaxing techniques (See our article on progressive relaxation for more on this.)
Aerobic exercise like jogging, jumping jacks, bicycling and brisk walks improves circulation, vitality, eye movement and relaxation. (Ask your doctor first before starting any new exercise routine.)
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