Basic Exercises

Central fixation theory

Contrary to popular belief, the area of an image seen clearly with normal vision is exceptionally small. Research shows that from a distance of twenty feet, only a surface with a diameter of 1.2 cm can be seen with full clarity. This means that to see a 5 cm letter sharply from that distance, a healthy eye must perform several micro-movements, creating multiple images that the brain will combine into one sharp image of the letter. An eye with a vision defect tries to see a significant portion of its field of view at the same time, in an equally good way, by staring at it, thus causing tension and refraction errors.

Sharp vision of only a fragment of the image is due to the fact that the retina of the eye has a point of maximum sensitivity, and every other part of it is proportionally less sensitive as it is farther from that point. In the center of the retina, there is a small circular elevation called the macula lutea, or yellow spot. In the center of this spot is the fovea, a so-called dimly-colored pit. In the middle of this depression, there are no rods, and the cone cells are elongated and very closely compressed.

When learning to see an object well, it is generally most useful to think of the point not observed directly as a place seen less clearly. Only then can part of the object be seen well when the mind agrees to see most of that object unclearly. As the degree of relaxation increases, the surface of the less clearly seen part of the image expands until the best seen part becomes just a point.

All vision-relaxing exercises lead to the recovery of normal central fixation strength. It can also be regained through conscious practice, and sometimes this is the fastest and easiest way to cure vision. Super sharp vision relies on super precise focusing, or sharpening the light rays exactly at the center of the yellow spot surface. Of course, looking this way, we see a very small area, but involuntary, rapid eye movements (up to 70 times per second) allow the mind to construct an image of any large surface.

Exercise C1. Snellen chart exercise
  1. Place the Snellen chart at a distance where the largest letter is slightly blurry. Looking at the top of the largest letter on the chart, its lower part should be less visible than the top. With vision problems, patients very rarely manage to notice such an observation.
  2. Look around the letter and find a point of view from which you can see the top of the largest letter the sharpest. Some people achieve this by looking in one place and simultaneously turning their head. Some find that their central fixation point is several feet away from the chart when placed at a considerable distance!
  3. After locating the point of greatest sharpness, smoothly move your gaze up and down the letter to the best seen spot.
  4. Perform this exercise six times and apply palming for a minute. Repeat this cycle as long as it is not tiring for you.
Exercise duration in minutes: 2-4
Number of repetitions per day: 1-2
Alternative exercises: C2
Eye strain: medium
Exercise C2. DOTTED LETTER EXERCISE

For this exercise, you will need a "dotted letter" chart. The advantage of this exercise is that the letters are drawn in dots, allowing you to improve your reading skills dot by dot, thus strengthening central fixation.

  1. Begin the exercise with large font, scanning the first letter dot by dot with your eyes.
  2. Then, look at the top of the letter while trying to see the bottom of the letter worse. Now, look at the bottom of the letter, seeing the top worse. You should observe an apparent movement of the letter opposite to the direction of your gaze. Repeat this 6 times.
  3. Now, look at the right side of the letter, seeing the left side worse. And vice versa, look at the left side of the letter, seeing the right side worse. You should observe an apparent movement of the letter opposite to the direction of your gaze. Repeat this 6 times.
The further part of the exercise will be available only for Premium Zone members.
Exercise duration in minutes: 2-4
Number of repetitions per day: 1-2
Alternative exercises: C1
Eye strain: medium
Exercise C3. Domino chart exercise

This exercise requires a domino chart.

  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.
Exercise duration in minutes: 1-2
Number of repetitions per day: 2-4
Alternative exercises: A1,R8
Eye strain: medium
Vision techniques theory

The desire to see and notice something we care about causes both psychological tension and tension in the visual system, which significantly impairs the vision process. An analogy can be seen to the process of remembering facts or events. As long as we strain our minds and make an effort to remember something, our efforts are fruitless. However, when the effort of our minds is dispersed and we don't strain ourselves, we suddenly recall the seemingly impossible thing after such "letting go".

The same is true for vision.

Techniques designed to convince exercisers of the apparent motion of external world objects, as well as the sensation of the eye's immobility, were named by Dr. Bates as "swaying". They help to understand the essence of movement, which increases the relaxation of the body and eyes. In this way, we allow our psyche to breathe and relax the mind, allowing the eyes to look but not see.

Exercise B1. SHORT SWAYING

Choose two objects in your field of vision, preferably not too large (e.g. a window frame and a distant tree or a fragment of a building). It is important that one object is close and the other is far away.

  1. Stand in a wide stance, about 1 meter in front of the window, lower your arms and shoulders, relax your neck and slowly begin to sway your body, rhythmically changing the weight of your body from one leg to the other. The head remains motionless relative to the arms and performs a pendulum-like motion with them like a clock.
  2. Look straight ahead without trying to see the close or distant object sharply. Try to relax - look, but don't see.
  3. Notice that when leaning to the right, the close object (window frame) moves to the left relative to the distant object (e.g. tree). In case of movement to the left, it is the opposite - the close object appears to move to the right relative to the distant object.
The further part of the exercise will be available only for Premium Zone members.
Exercise duration in minutes: 2
Number of repetitions per day: 2-4
Alternative exercises: B2, B3
Eye strain: low
Exercise B2. PENCIL SWAYING

Pencil swaying is a variation of short swaying and can be practiced in small spaces, e.g. in a sitting position. In this swaying, the close object can be, for example, a pencil or a finger.

  1. Hold a pencil or finger about 15 cm in front of your nose, in a vertical position.
  2. Looking at a distant object, sway your head from side to side, observing the apparent movement of the pencil against the background of more distant objects (e.g. a picture on the wall).
  3. You should occasionally close your eyes and continue the apparent movement in your imagination. During the opening of the eyes, you can look at the pencil once, and at the more distant objects once, trying each time to observe the movement of the pencil.
Exercise duration in minutes: 2
Number of repetitions per day: 2-4
Alternative exercises: B1, B3
Eye strain: low
Exercise B3. LONG SWAYING

  1. Stand with your feet slightly apart and your hands on your hips, performing full rotations of your hips, torso, and head.
  2. When turning to the left, shift your body weight onto your left foot, lifting your right heel slightly and touching the ground with the front part of your right foot (toes).
  3. When turning to the right, shift your body weight onto your right foot, lifting your left heel slightly and touching the ground with the front part of your left foot (toes).
  4. Start the movement with your eyes, then continue with your torso, hips, and entire body. Once the movement begins, your gaze remains stationary, but you can blink freely.
  5. Do not pay attention to any objects in the moving field of vision. Your eyes should follow a circular path, and you should passively allow the images to move without any effort to see what is currently moving.
Exercise duration in minutes: 2
Number of repetitions per day: 2-4
Alternative exercises: B1, B2
Eye strain: low
Exercise B4. FLASH EXERCISE
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The "flash" is a method of learning and using unconscious vision and increasing eye mobility. Recognition and analytical work of the mind during this exercise is significantly limited and turned off, while the visual organ is more aware than the recognizing mind. With acquired vision impairment, a short and quick glance, with rapid and free blinking, in a state of dynamic relaxation of vision without engaging the recognizing mind, allows you to recognize and reproduce objects that are not normally seen.

  1. For this exercise, you need several dominoes or a deck of playing cards. Randomly choose a card or domino and look at it from arm's length for a fraction of a second, blinking freely.
  2. Cover your eyes and try to guess the number of dots on the domino (or the card you chose).
  3. Repeat the exercise for the next dominoes (cards) practicing the flash technique.
Exercise duration in minutes: 2
Number of repetitions per day: 2-4
Alternative exercises: B5
Eye strain: low
Exercise B5. ANALYTICAL LOOKING
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Without movement, there is no vision. A state of immobility of the eye muscles and the visual organ results in a "staring" gaze, blurred and cloudy vision, and an inability to see correctly. The process of proper vision consists of minimal and continuous eye movements. People with normal vision, when carefully observing an object, keep their eyes in a position where they move continuously, minimally, and unconsciously from one point of the object to another.

The analytical looking exercise described here aims to teach you such minimal and continuous eye movements. At first, these will be conscious actions, but over time, your vision will learn to do this automatically and unconsciously.

  1. Looking at a building, for example, try to first outline the external contour of the building, along the gutters, roof, and ground.
  2. Then direct your gaze sequentially to its windows, doors, railings, and roof tiles. Try to "outline" with your eyes the external edges of these elements. Choose shapes that are abundant or, for example, symmetrical so that your vision does not get bored. Jump from one element to another, selecting different types and directions of eye movement. Do not try to see these parts of the building sharply.
  3. Blink freely to keep your eyes properly moisturized and give them a moment of relaxation.
The further part of the exercise will be available only for Premium Zone members.
Exercise duration in minutes: 2
Number of repetitions per day: 2-4
Alternative exercises: B4
Eye strain: low
Visualisation theory

Imagination work can have an extraordinary impact on our mind and body. Each visualization technique involves the work of the visual system, including changing the accommodation of the eyes. These techniques will not only help us increase eye relaxation but also strengthen the power and sharpness of our vision. These exercises are best done during palming when our eyes are in the process of dynamic relaxation.

Below are several examples of visualizations that you can use or create your own based on them.

Exercise W1. SAILING SHIP
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  1. Sit comfortably in a chair, relax, and close your eyes.
  2. Imagine that you are standing on the quay of a harbor, opposite a moored large passenger ship.

    On several decks, you see chatting passengers, running children, and tables set up in the bar. Some are looking at the land, while others walk around the decks. The huge ship slowly moves away from the shore. As it moves away, you see fewer details on the decks. Windows and people's figures become smaller. More space is occupied by the sea around the ship. The sun is shining. The ship gradually moves further away, becoming smaller, and fewer details are visible. Finally, the ship is so far away that it becomes a tiny speck on the horizon.

  3. Now try to reverse the direction of events and let the ship slowly sail towards you from afar, becoming larger. You gradually begin to see more details on the decks, recognize people, and various elements of the ship. Gradually increase the ship's approach until it reaches the port where you are standing.
  4. Repeat the process of the ship moving away and approaching several times in your mind. Gradually speed up this process. Each time the ship must reach the horizon line and become barely visible, a tiny speck.
  5. Without interrupting the imagery of the receding and approaching ship, try to observe how this visualization affects your eyes and their movement. This exercise, although taking place with closed eyes, has an excellent effect on the muscles and refraction of the eyeball. It also provides excellent relaxation.
Exercise duration in minutes: 2
Number of repetitions per day: 2-4
Alternative exercises: W2, W3
Eye strain: low
Exercise W2. RUNNERS ON A TRACK
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  1. Sit comfortably in a chair, relax, close your eyes.
  2. Imagine that you are standing at the start of a race on a large elliptical track.

    Several runners are lining up for the race, and you will be observing them at the start/finish line. Try to look closely at them and see as many details as possible in their outfits and behavior. Now imagine that the race begins, and you watch as the runners run farther away, moving away from you and moving along the track in an ellipse. You see fewer and fewer details as the runners get further away, until they become just tiny dots in the farthest place from you.

  3. Now the runners, running along the track, gradually approach the finish line and you. You notice more and more details among the runners, their outfits, expressions, and behavior. They gradually get closer and closer until they reach the finish line where you stand.
  4. Repeat in your mind the runners moving away and approaching several times. Gradually speed up this process. You can vary this visualization, for example by adding a hurdle race.
The further part of the exercise will be available only for Premium Zone members.
Exercise duration in minutes: 2
Number of repetitions per day: 2-4
Alternative exercises: W1, W3
Eye strain: low
Exercise W3. FLEXIBLE DISC
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This exercise allows us to experience how strong and continuous muscle movements are during the visualization cycle of an object's movements. Although the eyes are closed and "do not see," all the muscles responsible for refraction and accommodation work and work properly, in a state of dynamic relaxation.

  1. Imagine that you are holding a flexible rubber disc that can be bent so that it easily takes the shape of an ellipse when compressed, but immediately returns to its original circular shape as soon as the pressure is released.
  2. Visualize that you press your index finger and thumb on the sides of the disc, forming a vertically arranged ellipse. Look at this ellipse for a moment, then relax your hand and let the disc return to its previous shape. Repeat 5-10 times.
  3. Now move your thumb and index finger from the sides of the disc to its top and bottom. Imagine squeezing the disc, which changes its shape into a horizontally arranged ellipse. Repeat 5-10 times.
  4. Each time, imagine your hand pressing on the disc (this is very important during the exercise).
Exercise duration in minutes: 2
Number of repetitions per day: 2-4
Alternative exercises: W1, W2
Eye strain: low
Exercise W4. DRAWING MANDALAS
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Excellent results come from drawing different shapes (preferably mandalas) with your nose in your imagination. These can be shapes like a treble clef, infinity sign, or spiral. You can also use the shapes of letters, words, or your own signature. During the exercise, you can make gentle head movements, trying to imagine your nose as if it were a large pen with which you draw the chosen shapes.

Although this exercise may seem funny and childish, it is, contrary to appearances, extremely effective in the method of vision re-education.

Exercise duration in minutes: 2
Number of repetitions per day: 2-4
Alternative exercises: W1, W2, W3
Eye strain: low