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Exercises for central fixation

Description of technique

Contrary to the common unjustified beliefs, the section of image well seen at normal sight is particularly small. The studies have shown that from the distance of twenty feet, we are able to see with good acuity only the area with the diameter of 1.2 cm. This means that to see clearly the letter of the size of 5 cm from this distance, a healthy eye has to make several micromovements, which will lead to the generation of a few images that the brain integrates into one sharp image of the letter. At the same time, the eye with a defect tries to see the substantial section of its visual field to an equally good extent, by looking at this section, thus generating stress and refraction error.

The sharp vision of only the section of image is due to that the eye retina has a point of maximum sensitivity, and each of its other section located proportionally to the distance from this point is less and less sensitive. In the retinal center is a small circular elevation, called macula lutea, or yellow spot due to the coloring. In the center of this spot is the fovea, the so-called dimple of dark color. In the center of this dimple are no rods, and cones are lengthened and pressed very tightly.

When learning to see clearly the observed object, as a rule it is most helpful to think of the point not observed directly as a place observed less clearly. The section of the object may be seen clearly only when the mind agrees to see the major part of this object unclearly. With the deeper relaxation, the area of poorly seen image section gets larger until the moment when the sharpest seen section becomes only a point.

All the exercises relaxing the sight allow to bring back the normal strength of central fixation. It can be recovered also by the conscious practice and at times it is the fastest and easiest method to bring back the normal vision. The perfectly acute vision consists in the perfectly precise focusing or sharpening of light rays right in the center of the yellow spot. It is natural that when looking in this way we see only a very small area, but involuntary, rapid movement of the eye (up to 70 times per second) allow to generate in the mind an image of any area.

Exercise C1. Exercise with a Snellen chart

Snellen chart When looking at the top end of the largest letter on the chart, the eye should see its bottom part worse than the top end. The patients having problems with vision are very rarely able to make such an observation. Look around the letter and find such a visual point from where you will see find that the top end of the largest letter is seen with the greatest acuity. Some achieve this by looking into one place and simultaneous turning of head. Others find that their central fixation point at a larger distance from the chart is several feet away! Upon identifying the point of greatest acuity, move your sight smoothly downwards and upwards the letter to the area seen the sharpest. Do this exercise six times and apply a 1-minute palming. Repeat this cycle until it is tiring for you.
Duration: 2-4 minutes. Repetitions: 1-2 times per day
Alternative exercises: C2 Eye strain: medium

Exercise C2. Exercise with a dot font

For this exercise you will need the dot font chart. The advantage is that the letters are drawn by dots, which allows to improve their reading dot by dot, so strengthen the central fixation.

pismo punktowe

  1. Begin the exercise from the larger font following the first letter with your eyes dot by dot.
  2. Then, look at the top of the letter and try to see less sharply its bottom. Now, look at the bottom of letter and at the top, but with blurred vision. You should observe the seeming movement of the letter in the opposite direction to the eye movement. Repeat this 6 times.
  3. Now, look at the right side of the letter seeing the other side blurry. And do the opposite, look at the left side of the letter seeing the right side blurry. You should see the seeming movement of the letter in the opposite direction to the eye movement. Repeat this 6 times.
  4. Move to the next letter and repeat the steps 2 and 3 for this one. Make such movements for several letters from the chart being careful not to strain your sight.
  5. Then, move to the row of smaller letters and make similar eye movement. Try to see the seeming motion of letters until you come to a state when you are able to read quickly consecutive letters seeing their seeming motion. At smaller font, the sight should move gently across the line of letters observing their seeming up to down movement.
  6. Try modifying this exercise, sometimes reading from the beginning of the line, and sometimes from its end moving to the 2. or 3. letter and so on. Try not to strain your sight but move it across the letters dot by dot.

Duration: 2-4 minutes. Repetitions: 1-2 times per day
Alternative exercises: C1 Eye strain: medium

Exercise C3. Exercise with a domino

This exercise requires a domino chart.
kostki domina

  1. Place the chart in front of you in such a distance so that the cubes of a domino are visible not having to strain the sight.
  2. Move your eyes through the consecutive rows of cubes of a domino, from left to right, and then again to the left but a row below. Continue the practice until you reach the bottom row.
  3. Now, move your eyes through the vertical columns until you reach the last one.
  4. Then, practice oblique eye movement through vertical columns until you reach the last one.
  5. Now, practice oblique movement across a cube upwards and a cube downwards.
  6. You can modify the eye movement across the domino cubes as you like. This exercise is aimed to make the eyes move in as many different ways as possible. Do not try to see the domino dots but focus on the smooth eye movement.
  7. Duration: 1-2 minutes. Repetitions: 2-4 times per day
    Alternative exercises: A1,R8 Eye strain: medium

 
 
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