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Body relaxation

Introduction

Relaxation is a state of the body when the muscles become relaxed, breath slows down and gets deeper, heart rate is lower, skin resistance is changed, etc. To discuss the state of passive eye relaxation proposed by Dr. Bates, first we should know the method of relaxation and unwinding the whole body, since it is difficult to rest the eyes by relaxing their muscles if the whole body remains tensed. The mental strain, neurosis, anxious disorder and stress all tense our muscles, including the eyeball muscles responsible for quality and acuity of vision. When our body is tired, the eyes will never function normally. The basic rules of relaxation are as follows:
  1. Be sure that you have enough sleep to rest your body and so the eyes.
  2. Engage your body in a lot of movement by sports. I advise especially to visit a swimming pool once a week, and try such recreational sports like jogging, cycling, ice-skating, skating or even an ordinary evening walk. Choose the one You enjoy the most, and Your body and eyes will turn the favor in a short time.
  3. Before moving to the vision exercises, go through some of the relaxation exercises for the body and mind below.

Exercise R1. Basic stretching exercises

This exercise is in a sense a “warm-up” that should be practiced before moving to the proper vision practice. 2 minutes will be enough to relax our arms, neck and muscles of the upper body part, which is a good base for the further practice.

Stand straight in a small stretch and perform the following exercises:

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  1. Move your arms circularly to one side and another.
  2. Tilt the body to the right so as the right hand sets itself along the right leg. Repeat with the left body part.
  3. Perform semi-turns with the upper body to the left and right.
  4. Put your palms together and make circular turns with your hands in front of your body.
  5. Come to the wall or door and while leaning with your hands, make a pump-like move, moving your chest and stretching the back muscles.
  6. Make five turns with the neck to the right and left keeping your head at the same height.
  7. Make five turns with the neck from the starting position (straight head) to the left (to the bottom) and again back to the top, then repeat the steps to the right.
  8. Lower your head so that the chin can touch the body, and make five turns to right and left keeping the head in the position.

You can modify this exercise set at own will. The aim is to relax the upper body, especially the nape and the neck.

Duration: 2-4 minutes Repetitions: 2-4 times per day
Alternative exercises: R2 Eye strain: low

Exercise R2. Brain gym exercises by Paul Dennison

You can choose any exercises below to stimulate your brain and whole body for further practice. You do not need to go through them all, just choose those that most appeal to You.

Alternate movements

Raise the right knee and touch it with the left elbow, then set the right elbow to the raised left knee (this is like marching in place). This exercise stimulates large areas of both brain hemispheres and improves their communication.

Lazy eights

Do this exercise drawing or tracking the figure eight laid over its side (sign of eternity) with your eyes. Always start to move your eyes from the center to the left and top – left hand, then the right hand and finish with both hands set together. This exercise integrates both hemispheres, relaxes the muscles of hands and arms, supports the eye movement and good eye – hand coordination.

Lazy eights for the eyes

Keep the thumb at the height of the eye in the center line of the body along the elbow. Keep your head still but loose and move only your eyes to track the thumb. Draw the eights with the thumb as above. Continue this even, smooth movement with each hand at least 3 times. Then, both hands set together form X. Focusing on the center of X, track the thumbs set together by drawing a lazy eight again. The lazy eights are for the eyes just as lazy eights for the hand in writing, but here we are focused on the eye movement and improvement of hand – eye and eye – hand coordination.

Elephant

Pull out your hand with its dorsum upside, set your head on the arm of the hand pulled out, have your knees bent slightly, stand in a small stride. Draw the lazy eights in the air with your hands (have your ear set to the arm). Your entire body is working. This exercise activates the brain lobes and is one of the most integrating exercises of the brain gym.

Energetic yawning

Touch the place on the teeth right before the place of connection of the bottom jaw with the top jaw with the ends of your fingers, massage it and slightly open the mouth imaging that you are yawning. This exercise relaxes the muscles and supports the full functioning of the nerves in the temporomaxillary joint improving all the nerve systems to and from the eyes, as well as the muscles of face and mouth.

Circular movements with the neck

Lower the chin as much as possible, move the head slowly from one arm to another, breathe freely. Abdominal breathing.

Breathe in with your nose. First, clear the lungs breathing out through the pressed lips. Place the hands on the belly and move them up as you breathe in, and down when you breathe out. Breathe in and count to three, stop breathing for three seconds, breathe out and count to three, then stop breathing for three seconds again. This breathing pattern is 3-3-3. You can also try the breathing pattern 6-1-6.

Duration: 2-4 minutes. Repetitions: 2-4 times per day
Alternative exercises: R1 Eye strain: low

 
 
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