# Bates Eye Exercises > Practical eye exercises based on the Bates Method for addressing myopia, astigmatism, hyperopia, and more. > The exercises on this site are complementary self-care practices and are not a substitute for professional eye care. ## Exercises - [Natural Vision Training with the Bates Method](https://www.bateseyeexercises.com/welcome.php) - [Cookies Policy](https://www.bateseyeexercises.com/cookies.php) - [Privacy Policy](https://www.bateseyeexercises.com/privacy.php) - [About This Site](https://www.bateseyeexercises.com/about.php) - [Basic Information](https://www.bateseyeexercises.com/basicInformation.php) - [Vision Disorders](https://www.bateseyeexercises.com/visionDisorders.php) - [Identify Your Vision Problem](https://www.bateseyeexercises.com/identifyYourDefect.php) - [Basic Exercises](https://www.bateseyeexercises.com/basicExercises.php) - [Eye & Body Relaxation](https://www.bateseyeexercises.com/relaxation.php) - [Myopia Exercises](https://www.bateseyeexercises.com/myopia.php) - [Hyperopia & Presbyopia Exercises](https://www.bateseyeexercises.com/hyperopia.php) - [Astigmatism Exercises](https://www.bateseyeexercises.com/astigmatism.php) - [Strabismus & Convergence Exercises](https://www.bateseyeexercises.com/squint_convergence.php) - [Exercise Plan Generator](https://www.bateseyeexercises.com/generator.php) ## Premium Zone - [Premium Zone](https://www.bateseyeexercises.com/premium.php) - [Contact](https://www.bateseyeexercises.com/contactUs.php) --- # Natural Vision Training with the Bates Method URL: https://www.bateseyeexercises.com/welcome.php Bates Method eye exercises for relaxation and natural vision training Relaxation Is Central to the Bates Method Follow Guided Eye-Relaxation Routines Build Calmer Reading and Visual Habits Generate my free plan Learn the method Read more Practical Vision Exercises For people of all ages Relaxation Techniques Learn how to relax your body and eyes. In the Bates Method, relaxation is the foundation for more comfortable, natural seeing. Read more Basic Exercises Learn basic eye-relaxation techniques, central fixation, visualization, and simple visual habits. Read more Exercises for Specific Vision Problems Exercises for common vision problems. Choose where to start, or use our generator. Read more Start in three simple steps No equipment needed — just a few minutes and a quiet moment. 1 Learn about your vision You'll find clear, detailed explanations of common vision problems. 2 Get a personalized plan Our free generator creates two personalized routines for you. 3 Practice every day Follow the guided exercises and build a daily routine. Generate Your Own Exercise Plan Try our exercise plan generator to create your own personalized routines. Just follow these steps: Tell us about your main vision problem and how much time you can practice each day. Based on your answers, you'll receive two personalized exercise plans, like the example shown below: Plan A (Relaxation): 30 min. R1 Stretching Exercises: 2 min. R3 Palming: 3 min. K2 Stretching the Oblique Eye Muscles: 1 min. A3 Visualization of a Ball: 1 min. + 9 more exercises in your full plan Plan B (Intensive): 30 min. K2 Stretching the Oblique Eye Muscles: 2 min. R3 Palming: 1 min. B1 Short Swinging: 3 min. C1 Snellen Chart Exercise: 1 min. + 9 more exercises in your full plan Generate My Plan About the Charts Get the Charts We've designed 26 charts to support the exercises on this site. The package includes: Snellen Charts (5 charts) Snellen Chart for Children (1 chart) Myopia Exercises (3 charts) Hyperopia Exercises (3 charts) Astigmatism Exercises (2 charts) Strabismus Exercises (4 charts) General Exercises (2 charts) Pocket / Mini Charts (6 charts) # Cookies Policy URL: https://www.bateseyeexercises.com/cookies.php Cookies Policy What Are Cookies and Local Storage? A cookie is a small file a website can place on your device to recognize and remember you between visits. Local storage is a similar browser mechanism that keeps small preferences on your device. Below we list exactly what we store, why, and for how long. How we handle personal data is described in our Privacy Policy . What We Store - JSESSIONID (cookie) — technical session cookie, deleted when you close your browser. - bee_prem (cookie, 360 days) — remembers your Premium Zone access so you do not have to re-enter your access code. - bee_consent (local storage) — remembers your analytics consent choice (accept or decline). - beeFontScale (local storage) — remembers your preferred text size. Analytics and Consent We use Google Analytics 4 to understand how the site is used. It loads only after you explicitly accept it in our cookie banner — if you decline, Google Analytics is not loaded and no analytics data is collected. 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Cookies and Local Storage - JSESSIONID (cookie) — technical session cookie, deleted when you close your browser. - bee_prem (cookie, 360 days) — remembers your Premium Zone access so you do not have to re-enter your access code. - bee_consent (local storage) — remembers your analytics consent choice (accept or decline). - beeFontScale (local storage) — remembers your preferred text size. More details are available in our Cookies Policy . Legal bases (GDPR) - Performance of a contract — managing your Premium Zone access and payments. - Legitimate interests — answering your inquiries and protecting the site against spam and abuse. - Consent — analytics (Google Analytics 4); you can withdraw it at any time by declining in the cookie banner or clearing the bee_consent entry in your browser. How Long We Keep Your Data Contact emails are kept only as long as needed to handle the correspondence. Payment records are kept for as long as required by legal and accounting obligations. The bee_prem cookie expires after 360 days. Who Receives Your Data We share data only with the service providers needed to run the site: PayPal (payments), Buy Me a Coffee (payments), Google (reCAPTCHA and Google Analytics), and our hosting provider (OVH). We never sell your data. Your Rights You have the right to access, rectify, or erase your personal data, to restrict or object to its processing, and to data portability. You also have the right to lodge a complaint with your supervisory authority. To exercise any of these rights, email us at office@bateseyeexercises.com . Changes to This Policy We may update this policy when the site or the law changes. The current version will always be published on this page. Last updated: June 2026 # About This Site URL: https://www.bateseyeexercises.com/about.php About This Site Who Runs This Site This website is operated and published by JADSOFT, a small software company based in Poland. JADSOFT is the sole operator of all three language editions. The site has been online since 2013 and grew out of three related sites — bateseyeexercises.com (English), ejerciciosvision.com (Spanish) and menotaiso.com (Japanese) — which are now maintained as one unified website. You can reach us anytime at office@bateseyeexercises.com . What This Site Is This site is a practical library of 43 eye-relaxation and vision-training exercises based on the method published by the American ophthalmologist Dr. William H. Bates in 1920, complemented by a free exercise plan generator that creates a personalized practice schedule. It is a self-care resource, not a medical service: nothing here replaces professional eye care. We encourage every visitor to consult an eye-care professional before starting the exercises and to keep up with regular eye exams. Our Editorial Approach We did not invent the exercises described here. They were adapted faithfully from classic sources — especially Dr. Bates' own writings and later popularizations such as Leo Angart's books — and we name those sources on the relevant pages. We are equally open about the status of the method: the Bates Method is scientifically contested and is not accepted by mainstream ophthalmology, and we state this clearly. Wherever an exercise involves any risk, a clear warning is placed before it. The history of Dr. Bates and his method is described on our Basic Information page. How the Site Is Funded All core content on this site is free. The site is funded by donations: the Premium Zone is unlocked by a donation of any amount you choose — there is no fixed price. If you are a student or in a difficult financial situation, please contact us through the contact form : we believe these resources should be available to everyone, and we provide Premium access free of charge to those who need it. Contact The fastest way to reach us is the contact form . You can also write directly to office@bateseyeexercises.com . Every message is read and answered by us personally. # Basic Information URL: https://www.bateseyeexercises.com/basicInformation.php Basic Information Who Is This Site For? This site is for anyone interested in natural, complementary ways to care for their vision. These methods were first described more than 100 years ago by the American ophthalmologist Dr. William H. Bates, and are still practiced and discussed around the world. Based on Bates' writings and later practice, the method focuses on developing more relaxed visual habits and exploring what more relaxed seeing can feel like, especially in today's screen-heavy routines. It may be useful for: Anyone with vision problems who wants to care for their eyesight naturally. People with healthy vision who want to care for their eyes and maintain good visual habits over time. People of nearly any age, because it's never too late to take care of your vision. Dr. Bates' Method Dr. William Horatio Bates (1860–1930) was a practicing ophthalmologist in New York. He worked in New York hospitals, lectured in ophthalmology, and ran a private practice. He devoted his career to the study of eye function and the process of seeing. In 1920, he published the book Perfect Sight Without Glasses , in which he disagreed with the generally accepted Helmholtz theory of vision (which is still used in ophthalmology today). This theory holds that sharp vision depends on tiny ciliary muscles located inside the eye, which are understood to help control the shape of the lens. Helmholtz attributed the primary role in accommodation to them. Dr. Bates concluded that the main mechanism of accommodation is not the lens, but the external eye muscles, responsible not only for eye movements but also for lengthening and shortening the entire eye in its anterior-posterior axis (similar to a camera lens or binoculars). Bates described experiments on animals and patients that, in his view, confirmed this theory ( Perfect Sight Without Glasses , 1920, ch. 4–6); mainstream ophthalmology, however, continues to attribute accommodation primarily to the lens. He explained clear vision of close objects by the work of the two (external) oblique muscles, which flatten (lengthen) the eyeball — much as a ball flattens when you sit on it — while precise vision of distant objects involved the work of the four (external) straight muscles, contracting ("shortening") the eye in the opposite direction. Bates argued that the eye functions in this way (through the extraocular muscles), citing unusual cases of clear vision in people who, for one reason or another (e.g., cataracts), had their lens removed or were born without one. What seems most notable about Bates is his approach to the person and their condition. Bates was not focused only on choosing the best glasses, as almost all ophthalmologists were. He thought about how to help each person improve their vision and visual comfort. The core assumptions of Bates' theory are: Working Toward More Comfortable Vision Is Possible One of the basic assumptions of Dr. Bates was that just as a broken limb can be restored through exercises and rehabilitation, the visual system can also be trained: Bates believed that a more relaxed use of the eyes could support better visual habits and reduce dependence on glasses. Reducing Dependence on Full-Strength Correction During Practice Bates compared glasses to crutches for the eyes, much like crutches for a person with a healed broken leg. He believed that relying constantly on full-strength correction, instead of setting it aside during the re-education and retraining of the visual system, could reinforce old visual habits. This view is historical and contested, and it does not replace the advice of an eye-care professional. Visual Acuity Is Variable Bates believed that visual acuity changes from good to bad and back again, depending on a person's physical and emotional state. Bates noticed that vision is not constantly at one level of quality but changes continuously. Re-educating Vision: Changing Strained Visual Habits Dr. Bates concluded that most of the problems hindering the process of vision are caused by strained use of the eyes. Bad habits of using the eyes are always closely related to strain and tension, and this tension affects the entire body as well. Dr. Bates found that by learning good visual habits (particularly relaxation techniques), the tension in the eyes and the whole body is reduced. He observed this when his patients learned methods of relaxing the eyes and mind, which, in his account, improved their vision and reduced their refractive errors. Relaxation: The Key to Success In Dr. Bates' Method, the ability to relax, both passively and dynamically, is the first and most basic technique, and it is intended to support more comfortable, relaxed seeing. By relaxation, we mean not only the general skill of relaxing muscles but also mental relaxation, which Bates considered essential to relaxed seeing. The relaxation techniques that Bates used were reported by him to help some patients see more comfortably. Basic Techniques Used by Bates Here we list the basic techniques Bates used with his patients, which Bates reported as helpful in his own clinical accounts. These techniques are described in detail in the appropriate sections of this site. They include: body and eye relaxation, palming, central fixation, sunning, swinging, visualization, blinking, micro eye movements, flash technique, analytical looking, and many others that we describe throughout this site. Before You Start, See an Eye-Care Professional Seeing an eye-care professional is important for several reasons. First, they can identify your vision problem, which makes it easier to choose exercises for your specific condition and provides a baseline for tracking changes. An exam can also identify unusual changes in the eye, degenerative changes, tumors, and other eye diseases that may make some exercises unsafe. WARNING: This website is not responsible for any consequences of performing the exercises presented here. In every case, consult an eye-care professional to determine whether these exercises are safe for you. Follow-up visits are also useful for tracking progress. Your eye-care professional can advise you on how often to repeat exams. Automated refraction tests can have a relatively large measurement error, so to track your progress between visits, you can use a Snellen chart. Glasses and Contact Lenses These exercises are intended to encourage gentle, relaxed use of the eyes, and full-strength correction such as glasses can make some of them less useful. In general, the method suggests the following approach: For refractive errors of 1 diopter or less, the exercises are performed without glasses. The Bates Method recommends that people with such errors go without glasses in daily life as well; introduce this gradually and only when it feels safe. Exception: when driving and in other safety-related situations, always wear the lenses prescribed by your ophthalmologist. For refractive errors greater than 1 diopter, the method recommends glasses about 1 diopter weaker for the exercises and, if it feels safe, for daily wear as well; if in doubt, consult an eye-care professional. Exception: when driving and in other safety-related situations, always wear the lenses prescribed by your ophthalmologist. Contact lenses are not well suited for these exercises, so the method recommends switching to glasses (see points 1 and 2 above). If you prefer to keep them, you can exercise in the morning and evening, before putting in your lenses, and focus mainly on relaxation exercises during the day. Do not stop using them altogether without consulting a professional. Using weaker correction during practice may give your eyes more opportunity to engage, but only when it is safe. At first it may take some effort, and with consistent practice some people notice changes in how they see (the experience varies from person to person). When it is safe to do so, set aside full-strength correction during practice and begin gently. Nutrition and Supplements Since vision exercises place a demand on your eyes, it may be helpful to support overall eye comfort with a balanced diet and adequate hydration. This is not a recommendation to take every supplement available, but please read the tips below, and perhaps you will use some of them to support your eye comfort and general health. If you experience dry eyes, it may be worth considering artificial tears (for example, those with hyaluronic acid). If the discomfort persists, consult your ophthalmologist or pharmacist. Listen to your own body. It will tell you what it needs at any given moment. If you crave something sour, sweet, or salty, notice those signals, while distinguishing them from cravings. Of course, this does not mean eating large amounts of sweets or fast food. Learn to distinguish your body's needs from cravings. You've probably heard the phrase "eat lots of fruits and vegetables" many times. Well, we agree with that, but we would like to add a few more food groups to consider: dairy, meat, fish, bread, butter, sweets, nuts, fresh and dried fruits, and vegetables. It's important to consume them in moderation, as maintaining a balanced diet is crucial for overall body health. Make sure to stay hydrated by drinking enough water throughout the day. Aim for 1–2 liters of water per day, rather than relying solely on a couple of cups of tea. Recommended Daily Practice Duration A frequently asked question is about the ideal duration for daily practice. The simple answer is: devote as much time as you can. If you only have 5 minutes a day to spare for your eyes, then make the most of those 5 minutes. If you're able to dedicate 1.5 hours each day, that's fantastic. A personalized plan, tailored to your specific visual needs and daily availability, can be accessed in the exercise plan generator section. It is important not to overwhelm yourself with too many exercises at the start. Gradually increase your practice time, always keeping in mind the vital importance of relaxation. Devote the majority of your time to relaxing exercises. The more intensive exercises that put more strain on your eyes should be used in moderation. Pay attention to your body, particularly your eyes. Signs of strain mean you should take a break. If you feel that you've strained your vision, use one of the relaxation exercises, primarily palming. Vision exercises are different from strength training or other muscle-strengthening workouts. They focus more on muscle relaxation than on muscle building. This concept is key to success, but it's not easy to grasp, since many people are unfamiliar with dynamic and passive relaxation of the eyes and the entire body, and these are rarely practiced in our culture. How Long Until You Notice Changes? Some people report noticing the first changes after a few weeks. However, a lot depends on the degree of your refractive error and your commitment to the exercises (at least half an hour a day, plus wearing the appropriate glasses). For simple refractive errors, with at least 2 exercise sessions per day of 20 minutes each, some people report noticing changes within 2–3 months, although the pace and extent of any improvement vary widely from person to person. For more concrete results — especially those measurable by an optometrist — you will usually have to wait longer. Realistically, however, it is unlikely that significant refractive errors that have developed, for example, over 10 years will change much within half a year. Any process of change is usually gradual and varies widely from person to person. As with many other aspects of life, there may come a time during vision exercises when you feel discouraged or tired, see no visible progress, or even experience a temporary deterioration in vision. How should you cope with this? In our experience, we suggest taking a break from vision exercises for a week or two and doing something else. Go swimming or to the movies a few times, visit distant relatives — in other words, take a short break from the exercises. The most important thing is not to become discouraged, as that can make it harder to maintain the progress you have already achieved and the time you have invested. Sources & further reading: W. H. Bates, Perfect Sight Without Glasses (1920) — full text at Wikisource: what glasses do to us (ch. 8) · the cause of refractive errors (ch. 9) · central fixation (ch. 11) · palming (ch. 12) · shifting and swinging (ch. 15) · home treatment (ch. 24) . A later popularization of the method: Leo Angart, Improve Your Eyesight Naturally . The Bates Method remains scientifically contested and is not accepted by mainstream ophthalmology — we describe our approach on the about page . # Vision Disorders URL: https://www.bateseyeexercises.com/visionDisorders.php Vision Disorders Structure of the Eye The eyeball has a diameter of about 24 mm. The eye works somewhat like a camera. The cornea, pupil, and lens create a sharp image of our surroundings on the retina. The lens changes shape to help focus light on the retina. Cornea — The curved outer layer at the front of the eyeball. It helps focus incoming light. The cornea gets its nutrients from tears and fluid inside the eye. It has no blood vessels, and its focusing power is always the same. Sclera — The white, protective outer layer of the eye. It keeps the eye safe from injuries and provides attachment points for the muscles that move the eyeball. The optic nerve and blood vessels pass through the back part of the sclera. Iris — The colored part of the eye located behind the cornea. It has a hole in the center called the pupil. The iris contains muscles that adjust the size of the pupil. This helps regulate the amount of light entering the eye based on the surrounding light levels. It's an automatic process called light adaptation. Lens — Located behind the iris, it is a transparent, oval structure. The lens further bends light that passes through the pupil. It can change shape to focus on objects that are close or far away. This ability is called the eye's accommodation. Retina — The inner layer of the eyeball that senses light. It contains cells called rods and cones. Rods detect light intensity, while cones help us see colors. Macula (fovea centralis) — A small area in the center of the retina. It has the highest concentration of cones and provides the clearest vision. Eye muscles — Six muscles on the outside of the eye move the eyeball. There are four straight muscles (superior, inferior, medial, and lateral) and two oblique muscles. These muscles work together to control eye movements. In the Bates Method, their action is also considered to influence the length of the eyeball and the way we see. Myopia (nearsightedness) Myopia is one of the most common refractive errors and, by some estimates, affects nearly half of the world's population. It usually first appears as difficulty seeing distant objects clearly. In many people, myopia may progress over time, especially during adolescence; the rate varies from person to person. Anatomically, myopia usually involves a mismatch between the eye's focusing power and its length. In myopia, the power of the eye's optical system is too great or the eye is too long, resulting in a blurry image of distant objects. People with myopia usually see near objects more clearly than distant ones. Myopia is typically corrected with diverging glasses or contact lenses. Their optical power is expressed in diopters with a minus sign. In cases of high myopia, degenerative changes in the choroid, retina, and vitreous body may occur later in life. Myopia most often develops during adolescence. Hyperopia (farsightedness) Farsightedness (also called hyperopia) is a refractive error caused by a disproportion between the power of the eye's optical system and the length of the eyeball. In hyperopia, the power of the eye's optical system is too weak or the eye is too short, which can blur near vision and sometimes distance vision as well. Thanks to the ability of the eye's optical system to add power (accommodation), a person with hyperopia usually sees distant objects clearly, but experiences the most discomfort when working up close. Presbyopia is a separate age-related focusing change that can cause similar near-vision symptoms, as the lens becomes less flexible with age. Hyperopia is typically corrected with corrective glasses or contact lenses. These are converging lenses. Their optical power is indicated in diopters, with a plus sign (e.g., plus 3 diopters). Presbyopia (age-related farsightedness) Presbyopia is a progressive decline in the eye's ability to change its focusing power. It is a natural part of eye aging and affects everyone, regardless of previous refractive errors. People aged 40–45 begin to experience difficulty reading, especially small print, typically marked by the need for brighter lighting and for holding text farther from the eyes. Early presbyopia symptoms are more bothersome in the evening, when the eyes are tired. This progressive "aging" of the eye eventually leads to an inability to read without dedicated reading glasses. Presbyopia can be corrected with bifocal or progressive glasses. Astigmatism (corneal irregularity) Astigmatism is a refractive condition that causes distorted vision due to the asymmetry of the eye's cornea. If the curvature of the cornea in the vertical plane is different from that in the horizontal plane, light rays hitting different parts of the cornea are refracted to varying degrees. This causes the image to appear blurry. When viewing a cross, some people see either the vertical or horizontal line more clearly than the other. This type of astigmatism is called regular, and such an eye has two focal points. To correct this condition, glasses with cylindrical lenses are used. The human eye usually has a minor natural irregularity of up to 0.5 D, which does not require correction. Eye injuries often cause an uneven corneal surface, resulting in irregular astigmatism, characterized by a greater number of focal points. To correct this condition, rigid (or specialized soft) contact lenses are required. Eye Convergence Problems When the eyes work together normally, they effortlessly focus on a given object by turning inward together. At short distances (e.g., reading a book), the eyes automatically turn inward to maintain a sharp image. At long distances, the eyes are virtually parallel. In a dark environment, where the pupils are wide open, the depth of field is minimal. In bright light, with small pupils, the depth of field is much larger, and we see much more sharply. Thanks to eye convergence, we perceive depth and see the world in three dimensions. The brain automatically overlays the images from each eye, creating a single three-dimensional image. If you have problems with eye convergence, you may not be able to accurately judge the distance to objects. Convergence can become weaker over time for some people, often alongside presbyopia, which is why it's important to check for problems regularly and, if necessary, begin exercises that support eye-convergence practice. Some people find these exercises helpful, so if convergence problems affect you, it may be worth dedicating some time to them. More significant convergence problems can occur in people with strabismus. Strabismus (crossed eyes) Eye movement in every direction — which lets us observe both still and moving objects across the whole field of vision — depends on the proper functioning of the external eye muscles. Under normal conditions, both eyeballs are aligned in parallel. In a process called fusion, the visual cortex overlays and merges the two retinal images (from the right and left eye) into a single stereoscopic image. Strabismus is an abnormal alignment of the two eyeballs. It stems from an imbalance of the eye muscles, accompanied by disturbed retinal correspondence or a lack of binocular vision. Strabismus can cause amblyopia (commonly called lazy eye) — reduced vision in one eye. Strabismus is often classified by the direction of the eye deviation: When an eye turns inward, it's called convergent strabismus, or esotropia. When an eye turns outward, it's called divergent strabismus, or exotropia. When an eye turns upward, it's called hypertropia. When an eye turns downward, it's called hypotropia. When the eyes are misaligned diagonally, it's called oblique strabismus. The most common form, accounting for almost half of strabismus cases, involves excessive tension in the medial rectus muscle, causing the eye to turn inward too much. The deviation can be minimal and almost unnoticeable, or so severe that the pupil nearly disappears into the corner of the eye. Because the deviation of one eye's axis leads to double vision, the brain suppresses the image from the misaligned eye, which results in reduced vision (lazy eye). For this reason, strabismus is usually associated with poorer vision in the deviating eye. Latent (hidden) strabismus is often considered easier to work with, because it appears only when one eye is used alone; with both eyes open, binocular vision keeps the eyes converged and the strabismus does not show. The work here relies mainly on exercises that improve convergence and balance the refractive error between the eyes. Strabismus often appears in children but also occurs in adults. Its exact causes are not always clear. Conventional treatment usually addresses only the reduced vision, if present. Strabismus can be corrected with prismatic glasses that compensate for the deviation, or surgically. However, these methods are often ineffective and can lead to mounting frustration for everyone involved. Some people use natural vision training as a complementary practice, and children often respond especially well to daily practice. Even so, if you suspect strabismus, especially in a child, do not rely on exercises alone: consult an ophthalmologist or optometrist for a proper evaluation. Causes of strabismus: Strabismus can occur in healthy eyes without a specific cause. It can be caused by eye conditions that result in poorer vision in one eye. Some cases of strabismus are related to conditions that hinder the development of binocular vision, such as cataracts. Strabismus can also be associated with retinal changes that affect the proper perception of visual stimuli. # Identify Your Vision Problem URL: https://www.bateseyeexercises.com/identifyYourDefect.php Identify Your Vision Problem See an Eye-Care Professional First A visit to an eye-care professional is the simplest way to identify your vision problem. Some professionals may not recommend vision exercises for refractive errors; for this site, the main purpose of the visit is to identify your vision problem and check whether the exercises are safe for you. You can ask specifically about those two things. This includes not only basic problems like nearsightedness or astigmatism, but also convergence problems, strabismus (including hidden forms), and amblyopia (commonly called lazy eye). Choose a professional who can perform a thorough exam and assess all of your vision problems. During an eye examination, the doctor will usually also check the pressure inside your eyeball (intraocular pressure) and determine whether you have conditions such as glaucoma, cataracts, etc. If you have an atypical or severe vision problem, ask your eye-care professional if you can safely perform the exercises presented here. WARNING: This website is not responsible for any consequences of performing the exercises presented here. In every case, consult an eye-care professional to make sure these exercises are safe for you. Automated Vision Test An eye-care professional will usually perform an automated vision test to make a preliminary assessment of your vision problem. During this examination, astigmatism in particular is measured accurately — usually more precisely than an examiner can estimate without equipment. It's best to choose a qualified optometrist or a reputable eye clinic to ensure that the equipment is current and properly calibrated and the results are as reliable as possible. However, even if the results deviate slightly from reality, that is not critical for our purposes, because we only want to know the approximate severity of the problem for the generator. We also advise against undergoing this type of examination too often just to check whether your vision has changed. The minimum interval should be six months, and preferably one year. You can track day-to-day changes at home with a Snellen chart under consistent lighting. Your comfort and your Snellen chart results can help you monitor changes between professional exams. On the automated vision test printout, you will typically find the following information: Nearsightedness and its measurement in diopters (S column with a minus sign) Farsightedness or presbyopia and its measurement in diopters (S column with a plus sign) Astigmatism, its measurement in diopters (C column), and the axis in degrees (A column) Eye: (R) for the right eye or (L) for the left eye Distance between pupils in millimeters (PD mark) Average values of three measurements (S/C/A) Spherical equivalent (S.E.) = S + 1/2 C in diopters Self-Assessment of Your Vision Problem We strongly recommend using the professional options above, but the steps below can help you make a rough self-assessment. Remember that self-assessment of vision problems can be highly inaccurate. The goal is not a precise diagnosis, but only a rough sense of the type and severity of the problem, so you can use the generator to create an exercise plan. Determining Your Primary Vision Problem In many cases, it is fairly easy to identify your main vision problem. If you have trouble reading up close, you may have hyperopia (if you are under 40) or presbyopia (if you are over 40). If, however, your vision problems occur at long distances, and you have no trouble reading up close, you may have nearsightedness. You can determine your main vision problem more accurately with a Snellen chart by placing it 6 meters (20 feet) away and trying to read the line of letters marked 6 m. If you can read this line at that distance, your distance vision is likely within the normal range. However, if you cannot read the letters in the 20/20 (6 m) row, check which row you can read. Say it's the row marked 20/40 (12 m): this means you already have mild nearsightedness — you can read from 6 m what eyes with standard 20/20 acuity read from 12 m. As a rough guide for the generator, the smallest row you can read indicates roughly: 20/25–20/40 mild nearsightedness, 20/50–20/70 moderate nearsightedness, and 20/100–20/200 severe nearsightedness. Perform the test above with each eye separately to find the difference between the two eyes. If the difference is large — greater than one row on the chart — this may indicate amblyopia, commonly called lazy eye. Determining Astigmatism Download the chart To check for astigmatism, use the "astigmatic dial" image. View it on a monitor or a printed chart from a distance where you can see the lines clearly. If you have astigmatism, some lines will look darker, thicker, or more sharply defined than the others. If all the lines look equally even and equally black, astigmatism is less likely to be your main concern. Now look at the astigmatic dial from different distances, as some people have astigmatism only at certain distances. Choose a distance at which the image is otherwise sharp; results outside that range are unreliable. The astigmatic dial is also useful for tracking your progress against astigmatism. You can use it after each astigmatism exercise to see how the exercise affects the quality of your vision. Assessing Eye Convergence Problems To check for eye convergence problems, you can use a string or elastic cord. To check whether your eyes converge properly, attach one end of the string to a door, for example, and hold the other end at the tip of your nose so that the string is taut. Place a few markers (e.g., beads) on the string, at equal distances. When you look at any bead, you should see phantom lines that cross exactly where the bead is. Some people see these phantom lines with the bead as an X, others as a Y or an A. The shape is not as important as the fact that the lines should converge perfectly at the bead's location. If the lines converge before or behind the bead, you have an issue with eye convergence. Now look at the next beads, each time checking the point of eye convergence. If the phantom lines converge perfectly at the bead in every position, eye convergence problems are less likely to affect you. If you did notice a problem, don't be discouraged: convergence can be improved effectively through exercises, which we highly encourage. The test described here is also a good way to check whether your convergence exercises are working and how quickly your vision is returning to normal. Determining Strabismus A large strabismus is obvious enough that recognizing it is no problem. For proper exercise, it is important to determine the type of strabismus — that is, the direction in which the eye deviates. With small deviations or hidden strabismus, the affected person is often unaware of the condition. Everyone should therefore be checked for it, as early detection usually means easier and faster care. It is easiest to assess this with the help of another person, who can readily tell whether one of your eyes deviates, veering off to one side. For the test, it's best to use a book or a card, asking the person being tested to look at a specific word or letter. Place it about 20 cm from the person's face and gradually move it away. At each distance, carefully observe whether the eyes are convergent and whether one of them shows strabismus. You can also use the cover test: alternately cover the left and right eye, preferably with a square piece of paper, moving it slowly from one side to the other. In hidden strabismus, the deviating eye reveals itself the moment it loses binocular vision — watch the eye closely as the paper slides off it, and you may catch it drifting back into alignment. # Basic Exercises URL: https://www.bateseyeexercises.com/basicExercises.php Basic Exercises Central Fixation Theory In normal vision, the area seen with maximum clarity is very small. Some research suggests that from a distance of twenty feet, only a spot about 1.2 cm (half an inch) across can be seen with full clarity. This means that to see a 5 cm (2-inch) letter sharply from that distance, an eye with normal visual acuity must perform several micro-movements, creating multiple images that the brain combines into one sharp image of the letter. When someone has a refractive error, they may try to see a large area equally clearly all at once, by staring at it — which, according to the Bates Method, causes tension and visual strain. Sharp vision of only a fragment of the image arises because the retina has a point of maximum sensitivity, and every other part of it is proportionally less sensitive the farther it lies 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 small central pit. In the middle of this depression there are no rods, and the cone cells are elongated and very tightly packed. When learning to see an object well, it is generally most useful to think of the point you are not looking at directly as a place seen less clearly. Only when you allow most of the object to appear less clear can any part of it be seen well. As relaxation deepens, the area seen less clearly expands until the best-seen part becomes just a point. In the Bates Method, many relaxation exercises are intended to support more natural central fixation. It can also be practiced consciously, and some people find this one of the most useful ways to work toward more relaxed seeing. Sharp vision depends on precise focusing — directing the light rays exactly onto the center of the yellow spot. When looking this way, we see only a very small area, but rapid involuntary eye movements allow the mind to construct an image of any larger surface. Exercise C1. Snellen Chart Exercise Download the chart Place the Snellen chart at a distance where the largest letter is slightly blurry. When you look at the top of the largest letter, its lower part should appear less distinct than the top. Some people may not notice this at first. Look around the letter and find the viewing point from which the top of the largest letter appears sharpest. Some people manage this by resting their gaze near one point while slowly turning the head. When the chart is placed far away, some find this point of sharpest vision only after a little searching. After locating the point of greatest sharpness, smoothly move your gaze up and down the letter, returning to the spot you see best. Perform this exercise six times, then palm for a minute. Repeat this cycle for as long as it does not tire you. Duration (minutes): 2-4 Repetitions per day: 1-2 Alternative exercises: C2 Eye strain level: Medium Exercise C2. Dotted Letter Exercise Download the chart For this exercise, you will need a "dotted letter" chart. The advantage of this exercise is that the letters are drawn in dots, helping you practice central fixation dot by dot. Begin the exercise with a large font, scanning the first letter dot by dot with your eyes. Then look at the top of the letter while letting the bottom appear less clear. Now look at the bottom of the letter, letting the top appear less clear. You should notice an apparent movement of the letter opposite to the direction of your gaze. Repeat this 6 times. Now look at the right side of the letter, letting the left side appear less clear, and then the reverse — look at the left side, letting the right side appear less clear. You should notice an apparent movement of the letter opposite to the direction of your gaze. Repeat this 6 times. █████████ Premium █████████ Premium The rest of this exercise is available in the Premium Zone . Duration (minutes): 2-4 Repetitions per day: 1-2 Alternative exercises: C1 Eye strain level: Medium Exercise C3. Domino Chart Exercise Download the chart This exercise requires a domino chart. Place the chart in front of you at a distance where you can see the domino tiles without straining your eyes. Move your eyes across the rows of tiles, from left to right, then back to the left one row lower. Continue until you reach the bottom row. Now move your eyes down each vertical column in turn, until you reach the last one. Then move your eyes diagonally across the grid, until you reach the last tile. Now move in a zig-zag — one tile up, the next tile down — across the grid. You can vary the eye movements across the tiles however you like. The aim of this exercise is to make the eyes move in as many different ways as possible. Don't try to make out the dots (pips) on the tiles; just focus on moving your eyes smoothly. Duration (minutes): 1-2 Repetitions per day: 2-4 Alternative exercises: A1, R8 Eye strain level: Medium Vision Techniques Theory Trying too hard to see something clearly can create mental and visual tension, which can make seeing feel harder. There is an analogy with the process of remembering facts or events. As long as we strain our minds and force ourselves to remember something, the effort often does not help. Yet when we relax that effort and stop straining, we suddenly recall the seemingly forgotten thing after such "letting go". The same is true for vision. Techniques meant to give the practitioner a sense of the apparent motion of objects in the outside world, together with a sense of the eye's own stillness, were named "swinging" by Dr. Bates. They help us grasp the essence of movement, which deepens the relaxation of the body and eyes. In this way, we allow the mind and eyes to relax, allowing the eyes to look without straining to see. Exercise B1. Short Swinging Choose two objects in your visual field, 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. Stand with your feet wide apart, about 1 meter (3 feet) in front of the window, lower your arms and shoulders, relax your neck, and slowly begin to sway your body, rhythmically shifting your weight from one leg to the other. Let your head move with your body, without stiffening your neck, swinging like a pendulum. Look straight ahead without trying to see the close or distant object sharply. Try to relax — look, but don't strain to see. Notice that when you lean to the right, the close object (the window frame) appears to move to the left relative to the distant object (e.g. the tree). When you lean to the left, the opposite happens — the close object appears to move to the right relative to the distant object. █████████ Premium █████████ Premium The rest of this exercise is available in the Premium Zone . Duration (minutes): 2 Repetitions per day: 2-4 Alternative exercises: B2, B3 Eye strain level: Low Exercise B2. Pencil Swinging Pencil swinging is a variation of short swinging and can be practiced in small spaces, such as while sitting. Here the close object can be, for example, a pencil or a finger. Hold a pencil or finger upright, about 15 cm (6 inches) in front of your nose. 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). Occasionally close your eyes and continue the apparent movement in your imagination. Each time you open your eyes, glance once at the pencil and once at the more distant objects, trying each time to observe the movement of the pencil. Duration (minutes): 2 Repetitions per day: 2-4 Alternative exercises: B1, B3 Eye strain level: Low Exercise B3. Long Swinging Stand with your feet slightly apart and your hands on your hips, turning your hips, torso, and head from side to side. When turning to the left, shift your weight onto your left foot, lifting your right heel slightly and touching the ground with the front of your right foot (the toes). When turning to the right, shift your weight onto your right foot, lifting your left heel slightly and touching the ground with the front of your left foot (the toes). Begin the movement with your eyes, then let your torso, hips, and whole body follow. Once the turning begins, keep your gaze relaxed and let it move with your head rather than darting around; you can blink freely. Do not focus on any object in the moving field of view. Let your eyes sweep along with the turn, passively allowing the images to drift by without any effort to make out what is passing. Duration (minutes): 2 Repetitions per day: 2-4 Alternative exercises: B1, B2 Eye strain level: Low Exercise B4. Flash Exercise The "flash" exercise practices rapid, relaxed visual recognition and increases the mobility of the eyes. During this exercise, the analytical, recognition-focused part of the mind is deliberately set aside, so that the eyes take in more than the thinking mind does. Some people report that a brief, relaxed glance — with rapid, free blinking and the eyes in a state of dynamic relaxation, without the thinking mind getting involved — helps them recognize and recall objects that normally cannot be seen. 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. Cover your eyes and try to guess the number of dots on the domino (or the card you chose). Repeat the exercise with the next dominoes (or cards), practicing the flash technique. Duration (minutes): 2 Repetitions per day: 2-4 Alternative exercises: B5 Eye strain level: Low Exercise B5. Analytical Looking Natural seeing depends on small, continuous eye movements. Keeping the eyes overly still can lead to a "staring" gaze, blurred vision, and visual discomfort. Natural, relaxed seeing 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, the movement may become more automatic. Looking at a building, for example, first trace its outer outline with your eyes — along the gutters, the roof, and the ground. Then move your gaze in turn to its windows, doors, railings, and roof tiles. Try to "trace" the outer edges of these features with your eyes. Choose shapes that are plentiful or, for example, symmetrical, so that your vision does not get bored. Jump from one feature to another, varying the type and direction of your eye movements. Do not try to see these parts of the building sharply. Blink freely to keep your eyes moist and give them a moment of relaxation. █████████ Premium █████████ Premium The rest of this exercise is available in the Premium Zone . Duration (minutes): 2 Repetitions per day: 2-4 Alternative exercises: B4 Eye strain level: Low Visualization Theory Imagination can influence relaxation and visual attention. Each visualization technique engages the visual system and may affect how the eyes feel during relaxation. These techniques may help deepen eye relaxation and support clearer mental imagery and more relaxed visual habits. They are best done during palming, when the eyes are in a state of dynamic relaxation. Below are several examples of visualizations that you can use or create your own based on them. Exercise W1. Sailing Ship Sit comfortably in a chair, relax, and close your eyes. Imagine that you are standing on a harbor pier, facing a large passenger ship moored in front of you. On its several decks you see passengers chatting, children running, and tables set out in the bar. Some people gaze toward the land, while others stroll around the decks. The huge ship slowly pulls away from the shore. As it moves off, you see fewer details on the decks. The windows and the people's figures grow smaller, and more and more of the picture is taken up by the sea around the ship. The sun is shining. The ship gradually moves farther away, becoming smaller, and fewer details remain visible. Finally, it is so far off that it becomes a tiny speck on the horizon. Now reverse the direction of events and let the ship slowly sail toward you from afar, growing larger. You gradually begin to see more details on the decks, to recognize people and various parts of the ship. Let it come closer and closer until it reaches the pier where you are standing. Repeat the ship's moving away and approaching several times in your mind, gradually speeding up the process. Each time, the ship should reach the horizon and become barely visible — a tiny speck. Without interrupting the image of the receding and approaching ship, try to notice how this visualization affects your eyes and their movement. Although it is done with closed eyes, this exercise is used in the Bates Method as a relaxation and visualization practice. Many people also find it relaxing. Duration (minutes): 2 Repetitions per day: 2-4 Alternative exercises: W2, W3 Eye strain level: Low Exercise W2. Runners on a Track Sit comfortably in a chair, relax, and close your eyes. 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 watching them from the start/finish line. Look at them closely and take in as many details as you can of their outfits and behavior. Now imagine the race beginning: you watch as the runners move off along the elliptical track, getting farther away from you. You see fewer and fewer details as they recede, until they become just tiny dots at the farthest point of the track. Now the runners, still circling the track, gradually approach the finish line — and you. You notice more and more details: their outfits, expressions, and behavior. They come closer and closer until they reach the finish line where you stand. Replay the runners moving away and approaching several times in your mind, gradually speeding up the process. You can vary this visualization, for example by adding hurdles. █████████ Premium █████████ Premium The rest of this exercise is available in the Premium Zone . Duration (minutes): 2 Repetitions per day: 2-4 Alternative exercises: W1, W3 Eye strain level: Low Exercise W3. Flexible Disc This exercise lets us experience the sense of continuous movement while we visualize an object in motion. Although the eyes are closed and "do not see," the Bates Method treats this as a way to imagine smooth visual movement, in a state of dynamic relaxation. Imagine that you are holding a flexible rubber disc that bends easily into an ellipse when squeezed, but springs back to its original circular shape as soon as the pressure is released. Visualize pressing your index finger and thumb against the sides of the disc, forming a vertical ellipse. Hold this image for a moment, then relax your hand and let the disc return to its original shape. Repeat 5–10 times. Now move your thumb and index finger from the sides of the disc to its top and bottom. Imagine squeezing the disc into a horizontal ellipse. Repeat 5–10 times. Each time, imagine your hand pressing on the disc (this is very important during the exercise). Duration (minutes): 2 Repetitions per day: 2-4 Alternative exercises: W1, W2 Eye strain level: Low Exercise W4. Drawing Mandalas Many people find it useful to imagine drawing different shapes with your nose — preferably mandalas, but also shapes like a treble clef, an infinity symbol, or a spiral. You can also use the shapes of letters, words, or your own signature. During the exercise, you can make gentle head movements, imagining your nose as a large pen with which you draw the chosen shapes. Although this exercise may seem silly and childish, it can be a very useful relaxation and visualization exercise for visual habit training. Duration (minutes): 2 Repetitions per day: 2-4 Alternative exercises: W1, W2, W3 Eye strain level: Low Primary source: W. H. Bates, Perfect Sight Without Glasses (1920), ch. 11, 13–15 — full text at Wikisource. # Eye & Body Relaxation URL: https://www.bateseyeexercises.com/relaxation.php Eye & Body Relaxation Body Relaxation Relaxation is a state in which the muscles loosen, breathing slows and deepens, the heart rate slows, and the body settles. To describe the state of passive eye relaxation according to Dr. Bates, it is helpful to start with the whole body, as it is difficult to rest the eyes by relaxing their muscles while the whole body remains tense. Mental tension, anxiety, and stress cause tension in our muscles, including the eye muscles associated with eye comfort and visual strain. When the body is tired, visual tasks may feel more difficult. The basic principles of relaxation are as follows: Get enough sleep — it helps the body and eyes recover. Move your body regularly. We especially recommend regular swimming and recreational sports such as running, cycling, ice skating, rollerblading, or a simple evening walk. Choose what brings you the most joy, and your body and eyes may feel more relaxed. Before starting vision exercises, perform a few of the relaxing exercises for the body and mind described below. Exercise R1. Stretching Exercises This is a short warm-up you can do before starting the main vision exercises. It takes about 2 minutes and helps relax your shoulders, neck, and upper body muscles, providing a good foundation for further exercises. Stand up straight with your feet slightly apart and perform the following exercises: Circle your arms in one direction, and then in the other. Lean to the right so that your right hand slides down your right leg. Repeat to the left side. Gently rotate your upper body to the left and right. Clasp your hands and circle them in front of you. Stand facing a wall or door and, supporting yourself with your hands, do a few gentle wall push-ups, moving your chest in and stretching your back muscles. Gently turn your head five times to the right and left, keeping it level. From the starting position (head straight), tip your head down to the left and back up five times, then repeat to the right. Lower your head so that your chin touches your chest, then turn it five times to the right and left, keeping it tilted down. You can modify this set of exercises as you wish. The goal is to relax the upper body, especially the neck and shoulders. Duration (minutes): 2-4 Repetitions per day: 2-4 Alternative exercises: R2 Eye strain level: Low Exercise R2. Brain Gym–Style Exercises The exercises below were introduced by Paul Dennison to stimulate the brain and the whole body before further practice. You don't have to do them all — choose the ones you like best. Alternating Movements Raise your right knee and touch it with your left elbow, then touch your right elbow to your raised left knee (the movement resembles marching in place). This exercise stimulates large areas of both brain hemispheres at once, improving communication between them. Lazy Eights Draw or trace a lying figure eight (the infinity symbol) in the air with your hand. Always start the movement from the center, going up and to the left — first with the left hand, then the right hand, and finally with both hands clasped together. This exercise integrates both hemispheres, relaxes the hand and arm muscles, encourages eye tracking, and promotes smooth hand-eye coordination. Lazy Eights for Eyes Hold your thumb at eye level on the midline of your body, about an elbow's length away. Keep your head still but relaxed, and move only your eyes to follow the thumb. Draw figure eights with your thumb, as described above. Continue with smooth, even movements at least 3 times with each hand. Then hold both hands together with the thumbs forming an X. Focusing on the center of the X, track the joined thumbs as they trace the lazy-eight pattern. Lazy eights for the eyes are similar to lazy eights for writing, but here we focus on eye movement and on improving hand-eye and eye-hand coordination. █████████ Premium █████████ Premium The rest of this exercise is available in the Premium Zone . Duration (minutes): 2-4 Repetitions per day: 2-4 Alternative exercises: R1 Eye strain level: Low Palming Theory Eye relaxation can be achieved by closing the eyes and covering them with your palms so as to block out all light. Simply reducing visual input is sometimes enough to create a state of deep relaxation. However, covering and closing the eyes is ineffective if mental tension is not removed at the same time. When palming is comfortable and relaxed, you may see a field of blackness so deep that you could not picture or imagine anything darker; in Bates' view, this depth of relaxation went hand in hand with clearer, more comfortable seeing. People with visual strain or vision problems may at first have serious difficulty achieving full blackness in front of their eyes. The field of view, due to tension within the eye socket, may be filled with gray clouds, bright streaks, and moving lights and colors. As passive relaxation of the eyes is achieved, these visual sensations may fade. Recalling black objects, such as a piano, rubber boots, patent leather shoes, a cat, a well, a hole, etc., can be helpful in achieving the ideal blackness. For many people, recalling all the perfectly black letters of the alphabet in sequence can be helpful. The longer the palming lasts, the deeper the sense of relaxation, and the darker the shade of blackness, both remembered and seen. However, it should be noted that some people can perform palming correctly for a short period of time, but may feel tension when the exercise is performed for too long. In our experience, palming should not last longer than half an hour. Between successive exercises, palming for 30–60 seconds is enough, while 10–30 minutes can be set aside for longer relaxation (e.g., when the eyes are exceptionally tired). Exercise R3. Palming If you are sitting at a table, sit in a position where your elbows rest on the table (you can use a cushion) or rest your elbows directly on your knees. Cover your eyes with your crossed hands so that no light reaches them. Your fingers should rest on your forehead, the lower part of your hands on your cheekbones, and the edges should touch your nose without pressing on it. Position your hands so that your eyes can still blink freely. If you like warmth, rub your hands together before placing them over your eyes. People with rested vision will find that their whole field of view fills with uniform blackness. Others will see flashes of light, swirling colors, grays, and other visual illusions. Visualize deep blackness. Breathe slowly through your nose (in and out). Feel your muscles and the various parts of your body (shoulders, arms, legs, thighs, feet, ribs, etc.) expand as you inhale and relax as you exhale. Imagine, for example, that your house is black, and the city is black, and then the country and the continent. You can picture any object or place that you strongly associate with the color black: black paint, a black piano, black patent-leather shoes, a dark night, a deep well, and so on. Focus on this object and imagine how dark it is. Many people find that imagining deeper blackness is associated with a greater sense of relaxation. Keep your eyes closed, or open if that is more comfortable for you. Make a few small eye movements — up and down, right and left, and in a circle. Slowly open your eyes and notice how relaxed and at ease they now feel, and whether your vision feels more relaxed or comfortable. Duration (minutes): 1-30 Repetitions per day: 2-10 Alternative exercises: R4 Eye strain level: Low Sunlight Exposure Theory In today's world, where sunglasses are widely used, many people are poorly accustomed to bright light or to sudden changes in it. For most of history, sunny days were a normal part of daily life, and learning to tolerate natural light comfortably is part of healthy vision. This does not mean abandoning eye protection in genuinely harsh conditions — only that gentle, gradual exposure to daylight can help retrain the eyes. Adapting to respond properly to light is one of the fundamental ways of practicing the art of conscious vision. For eyes that see properly and remain in a state of relaxation, natural light plays an important role in visual comfort. Bates believed that gentle "sunbathing" — always with closed eyes and never by staring at the sun — relaxes tension in the eye muscles, reduces sensitivity to glare and bright light, and helps eliminate the fear of light and the need to frown or squint. He also saw it as the first stage in learning the passive and dynamic relaxation of the eyes, which in his method is a necessary condition for visual habit training. Exercise R4. Solarization Stand or sit where you can face the sun. On an exceptionally sunny day, it is enough to face the brightly lit sky. If the weather or season does not allow it, or there is no sunny spot, use a bright lamp, following the manufacturer's safety instructions. Close your eyes and slowly turn your face toward the sun, sky, or bulb. Move your head gently and slowly from side to side about 20–30 times. Continuous head movement is essential to keep the retina from being exposed to light too long in one spot. If you are very sensitive to sunlight, start by facing the sky rather than the sun directly. Then palm for at least 1 minute, breathing deeply and slowly. You can repeat steps 3–4 depending on how much time you have. Now and then, try devoting about 20 minutes to this to see how rested your eyes feel afterward. Keep moving your head so the same part of the eye is not exposed for too long. If you feel any discomfort, turn your head away from the sun and cover your eyes briefly with your hands. WARNING: Never open your eyes and stare directly at the sun. It can cause permanent eye damage. This exercise should only be performed with closed eyelids and continuous gentle head movement. At any time when you feel discomfort or pain, stop the exercise and do palming. Duration (minutes): 1-10 Repetitions per day: 2-5 Alternative exercises: R3 Eye strain level: Medium Exercise R5. Energizing Your Eyes The eyes and the whole process of vision are said to use a large share of the body's available energy, which is why it is important to supply that energy to your eyes. The following visualization exercise uses the image of clearing your eyes of stale energy and filling them with fresh, healthy energy — treat it as an imaginative relaxation technique, not a physiological mechanism. It has been adapted from Leo Angart's book "Improve Your Eyesight Naturally". Although this exercise may seem unusual, some people find it relaxing — give it at least two weeks. It can be a useful complement to the relaxation phase and is best done at the end of those exercises, to give your eyes enough energy before more strenuous ones. Some people have reported subjective improvements with this exercise, but results vary widely and should not be expected or guaranteed. The exercise should be performed at least 3 times a day (ideally at the end of relaxation exercises). Touch your fingertips to the centers of your palms, then shake your hands vigorously. Imagine a soft energy the color of a green apple flowing from the centers of your palms to your bent fingers as green rays of energy. Close your eyes and direct this green energy straight into the energy center in the middle of your eyes (between the eyebrows). Imagine an endless stream of refreshing green energy flowing from your hands directly into your eyes, filling them with cleansing green energy. Visualize the energy filling your eyes, from the lens all the way to the central pit, and traveling to the muscles surrounding the eyes and the optic nerve. Take 6–8 deep breaths while transferring the energy, then lower your hands. Next, imagine that you are wearing a glove of transparent green energy that extends about 10 cm (4 inches) beyond your fingers. Use it to sweep away the stale energy from your eyes. Be sure to clear it from every corner of the eyes — from the back, through the cornea, the vitreous body, and the surrounding muscles, and finally to the lens and eyebrows. You may imagine the used energy being drawn out of your eyes. █████████ Premium █████████ Premium The rest of this exercise is available in the Premium Zone . Duration (minutes): 2-3 Repetitions per day: 2-3 Alternative exercises: R7 Eye strain level: Low Exercise R6. Blinking Dust in the air settles on the surface of our eyes, which is why frequent, easy blinking is essential for cleansing and moistening the eye's surface. Blinking is also the simplest way to give the eyes a moment of relaxation. Some people with visual strain tend to blink less often, staring and holding their eyes tense instead, whereas those who use their vision naturally blink often and effortlessly. Unfortunately, when tension is present, there is a tendency to blink too rarely and to blink with tension in the eyelids. Blinking also breaks the harmful habit of staring. The roles of blinking include lubricating and cleansing the eyes with tears and giving them a moment of passive rest (a brief shading) by shielding them from the light source. It is therefore very important to blink gently and frequently, roughly every 1–3 seconds if comfortable, which will keep your eyes moist and relaxed. Make 6–10 quick, easy blinks, then cover your lightly closed eyes for a few seconds. Then make 10–20 blinks and cover them again for a few seconds. Duration (minutes): 1-2 Repetitions per day: 2-10 Alternative exercises: R3 Eye strain level: Low Exercise R7. Chinese Eye Acupressure This exercise is based on the ancient Chinese tradition of acupressure, in which these points are associated with the flow of energy; in practical terms, you can treat it as a gentle relaxation massage around the eyes. It is particularly helpful when you begin to feel mentally drained. In this tradition, a pressure point that feels sensitive suggests that the energy is not flowing freely there, and massaging it helps open the energy channels. Use the pad of your thumb or index finger, whichever makes it easier to press a given point. All the points are marked on the illustration, and you can find their exact location easily, since they feel notably tender when pressed. Gently massage and press each point to relax the area. Adjust the pressure so that it does not cause sharp pain, increasing it gradually as you massage the point. 3 green points on the upper rim of the eye socket. Massage them in small circles with gentle pressure. 3 blue points on the lower rim of the eye socket. Here you can also use several fingers to massage the whole lower rim. 3 red points around the nose, as shown in the illustration. Duration (minutes): 2-4 Repetitions per day: 1-2 Alternative exercises: R5 Eye strain level: Low Exercise R8. Alternating Eye Movements This is one of the simplest eye-muscle stretching exercises, a gentle warm-up before the others. It can be done almost anywhere. The exercise can be done standing or sitting. Move your eyes up and down several times, keeping your head still. Let your gaze move gently, without focusing on the objects around you. Now make similar movements, this time from left to right and back again, also several times. Next, move diagonally, from the lower left to the upper right. █████████ Premium █████████ Premium The rest of this exercise is available in the Premium Zone . Duration (minutes): 1-2 Repetitions per day: 2-4 Alternative exercises: A1, C3 Eye strain level: Medium Primary source: W. H. Bates, Perfect Sight Without Glasses (1920), ch. 12 (palming) and 17 — full text at Wikisource. # Myopia Exercises URL: https://www.bateseyeexercises.com/myopia.php Myopia Exercises Myopia Theory Nearsightedness (myopia) is the most common refractive error. According to some estimates, up to 30% of Europeans and as many as 60% of people in Asia are nearsighted. This refractive error most often develops before the age of 20. Myopia often involves an elongated eyeball, so that the light rays entering the eye are focused in front of the retina instead of on it. Learn more about myopia . Exercise K1. Snellen Chart Exercise Download the chart This is a basic exercise, commonly used in the Bates Method for practicing relaxed distance vision with nearsightedness. People with normal vision can also use it regularly to maintain relaxed seeing habits. Place the Snellen chart at a distance where you can clearly see about the top half of the chart, while the smaller rows below may be blurry or unreadable. Read the letters in each clearly visible row, one letter at a time. Try to trace their outlines and notice how clear and black they are. During this exercise, blink frequently and occasionally close your eyes and visualize the letter you just read. Imagine the letter as even darker and sharper. While reading the chart, you can also raise your hands out to the sides at eye level and wiggle your fingers and palms. This may help you stay aware of your peripheral vision and reduce central visual strain. █████████ Premium █████████ Premium The rest of this exercise is available in the Premium Zone . Duration (minutes): 4-8 Repetitions per day: 1-2 Alternative exercises: K3, K6 Eye strain level: Medium Exercise K2. Stretching the Oblique Eye Muscles This exercise is intended to relax the oblique eye muscles. In the Bates Method interpretation, these muscles are believed to influence the optical length of the eye, and their relaxation is considered important for comfortable seeing. Hold up a pencil or your thumb and slowly bring it from down near your body up toward the tip of your nose. Keep looking at its tip until it touches your nose and your eyes converge on that point (you may see a double image close to your nose). Then move it horizontally to the right, keeping your gaze on it as it moves. Extend it out to about arm's length (or a little closer). Let your gaze follow as far as it comfortably can — the exact position of the thumb matters less than the movement itself. Pause briefly there, then bring it back toward your nose. As you move it away from your nose in each direction, inhale (the muscles tense); pause for 1–2 seconds; then exhale (the muscles relax) as you bring it back toward your nose. Repeat the same out-and-back movement upward, and then to the left, as in step 2. Keep the movements smooth, but stop if you feel pain. Do 2–10 complete cycles (down, right, up, left) depending on how tired your eyes feel. Duration (minutes): 2 Repetitions per day: 2-4 Alternative exercises: A1, A4, R8 Eye strain level: Low Exercise K3. Exercise with Two Charts Download the chart This exercise helps you practice alternating between near and far vision, which is intended to support accommodation and depth perception practice. For this exercise, you will need a special chart with letters for viewing from a distance and close up. Attach the large chart to a wall at a distance where you can see it relatively clearly, and hold the small chart in your hand. Read 3 consecutive letters from the small chart, close your eyes for a second, then look at the large chart and read the same letters. Do the same with the next 3 letters. █████████ Premium █████████ Premium The rest of this exercise is available in the Premium Zone . Duration (minutes): 2-4 Repetitions per day: 2-4 Alternative exercises: K1, K6 Eye strain level: Low Exercise K4. String Exercise This exercise helps you estimate your range of clear vision (near and far points) and practice gradually expanding it. For this exercise, you will need a string about 1 m (3 feet) long, preferably a stretchy cord, as well as beads or other sliding markers. It's also a good idea to ask someone to help you. Measure your range of clear vision for each eye separately. Hold one end of the string at your cheekbone (slightly below the eye being tested). Attach the other end to something at eye level. Now find your near point of sharp vision, which should be somewhere in the range of 5–20 cm (2–8 inches), depending on the refractive error. Starting from the end of the string at your cheek, slide the marker outward. The goal is to find the point where you see the marker clearly and sharply, with no blur or smearing. Note this point. Now find the "far point" of clear vision. Starting from the other end of the string (extend your arm, or have someone help), slide the marker toward your cheek until you reach the farthest point where you can still see it clearly. Note this point too. With the "near point" and "far point" of clear vision marked, you can begin practicing within and slightly beyond that range by sliding the marker back and forth between them — going about 5 cm (2 inches) past each point. A stretchy string that you can pull closer or let out by hand works best. Breathe in calmly as the marker approaches your eye, and breathe out as it moves away. Practice for about 4 minutes at a time, up to 10 times per day if comfortable. If you have amblyopia (lazy eye) or one eye is noticeably weaker, work with it more to bring its sharpness up to that of the stronger eye. Duration (minutes): 2-4 Repetitions per day: 2-10 Alternative exercises: K5 Eye strain level: Medium Exercise K5. Reading with Tromboning This exercise uses a near-focus challenge by holding the text (a chart or book) very close to your eyes — from almost touching up to about 9 cm (3.5 inches). As you bring the chart closer, the print begins to blur, because the eye cannot accommodate at such a short distance. For a nearsighted person, the image momentarily focuses on the retina, or even beyond it (a kind of paradoxical farsightedness). As a result, the visual system may respond by relaxing. In the Bates Method, this is intended to encourage relaxation of the eye muscles — which is exactly what we are aiming for. At the same time, moving the book like a trombone helps expand your range of clear vision, thanks to the smooth change in accommodation. Set up the chart or book about 15 cm (6 inches) away and cover one eye. Slowly begin bringing the chart closer to your eye. When the print blurs, move your gaze along the letters and words without trying to recognize them. Blink from time to time. Now slowly reverse the movement until the text is perfectly sharp. Pause for a moment at this point and read one or two sentences. Then move the chart even farther away until the text is slightly blurred. Blink, and again bring the chart closer, to the point of maximum sharpness and then closer still, until the text is practically unreadable. Repeat steps 3 and 4 (tromboning) several times. This technique may help you practice a wider range of comfortable focus near the "near point." Repeat the exercise for the other eye. Duration (minutes): 2 Repetitions per day: 2-4 Alternative exercises: K4 Eye strain level: Medium Exercise K6. Exercise with a Calendar Download the chart This exercise allows you to practice changes in focus and visual attention. For this exercise, you will need a special calendar chart with three different sizes of numbers. Attach the calendar chart to the wall at a distance where you can clearly see the largest numbers, have difficulty recognizing the middle ones, and are unable to read the smallest ones. Begin the exercise by looking at the first large number (1), closing your eyes, and turning your head to the right. Then open your eyes and return your gaze to the chart, stopping at the next number (here 2). Close your eyes again and turn your head to the left. Reopen your eyes and return to the chart, looking at the next number (in our example, 3), and so on until you reach the end of the first row (1–10). Perform a brief palming. █████████ Premium █████████ Premium The rest of this exercise is available in the Premium Zone . Duration (minutes): 4-5 Repetitions per day: 1-2 Alternative exercises: K1, K3 Eye strain level: High Primary source: W. H. Bates, Perfect Sight Without Glasses (1920), ch. 9 and 26–27 — full text at Wikisource. # Hyperopia & Presbyopia Exercises URL: https://www.bateseyeexercises.com/hyperopia.php Hyperopia & Presbyopia Exercises Hyperopia Theory Another common refractive error is hyperopia (also known as farsightedness). It is often described as the opposite of nearsightedness — distance vision is relatively clear, but close-up vision is blurry. This can cause eye fatigue when reading and can lead to headaches and eye irritation. Hyperopia is often related to the structure of the eye: the eye is either too short or its cornea is too flat. As a result, the light rays entering the eye are focused behind the retina rather than on it. Learn more about hyperopia . Presbyopia Theory Presbyopia, or age-related farsightedness, is — as the name suggests — a natural age-related change in the eye's focusing ability. It commonly appears in people over the age of 40. It often progresses into the 60s and may then stabilize. The symptoms are the same as in hyperopia: difficulty seeing objects close to the eyes clearly. However, the underlying cause of presbyopia is different from the farsightedness discussed above. Learn more about presbyopia . That said, the experience of age-related near-vision changes varies from person to person, and some older people report needing glasses very little. The lens does become less flexible with age, and Bates Method practitioners also focus on the role of eye-muscle tension; the techniques of Dr. Bates' Method are presented here as self-care practices that may help some people develop more comfortable reading habits. For presbyopia, the same exercises used for hyperopia are presented below. Exercise D1. Reading Text in Various Sizes Download the chart For people with farsightedness, reading small print with relaxed eyes is one of the main Bates Method practices for near vision. Text printed in a range of font sizes helps you practice focusing on smaller and smaller letters while maintaining dynamic relaxation. Place the chart at a distance so that the largest letters are slightly blurred but easily recognizable. Start by looking at the large print, letter by letter. Let your eyes wander around the letters and their shapes, imagining in your mind how black they are. Blink frequently, and every now and then close your eyes and visualize what you just read. Now move on to the smaller print and repeat step 2. If you can no longer make out the letters clearly, simply observe whatever you see, however strange or blurred. Do not strain your eyes; just look at the contours, edges, and spaces between the letters and words. Blink to keep your vision relaxed. Every now and then, close your eyes and repeat in your mind: "the page is white, and the letters are black." If your eyes are not too tired, repeat step 3 with even smaller text. Now return to the larger print. You may find it clearer and larger than at the beginning of the exercise. Duration (minutes): 3-5 Repetitions per day: 1-2 Alternative exercises: D2, D3, D4 Eye strain level: Medium Exercise D2. Reading Inverted Text The inverted-text exercise helps you focus on what your eyes actually see, without automatically reading the words. Turn a page of any book 180 degrees and set it at a distance so that the text is slightly blurred. Read each letter individually, letting your gaze move point by point, gradually and carefully following the shape of the letter. Try to blink often and breathe freely. If it helps, you can imagine a small black dot that you move along the shape of each letter. Do not try to recognize letters or words, just freely move your gaze over the letters. At the end of each line, close your eyes for a moment and visualize the blackness of the letters. █████████ Premium █████████ Premium The rest of this exercise is available in the Premium Zone . Duration (minutes): 3-5 Repetitions per day: 1-2 Alternative exercises: D1, D3, D4 Eye strain level: Medium Exercise D3. Reading with Tromboning This exercise is intended to help you practice your near point of clear vision and may make close reading feel more comfortable over time. Place a book or chart with text in different sizes at a distance where you can easily read the text. Slowly bring the sheet closer to your eyes until you can no longer read the text. When the print becomes blurry, move your gaze along the letters and words without trying to recognize them. Don't strain your eyes, just focus on the contours, edges, and spaces between the letters and words. Blink to keep your vision relaxed. Now move the sheet away from your eyes until you can read the text again. Repeat steps 2 and 3 several times. If you are using a chart, you can repeat the exercise with smaller text. Check whether you can now read comfortably at a shorter distance than before. Duration (minutes): 2-4 Repetitions per day: 1-2 Alternative exercises: D1, D2, D4 Eye strain level: Medium Exercise D4. Exercise with Two Charts Download the chart This exercise allows you to practice alternating between near and far vision, with the goal of supporting accommodation and depth perception. For this exercise, you will need a special chart with letters for viewing at both near and far distances. Attach the large chart to the wall at a distance where you can see it clearly, and hold the small chart in your hand at a distance where the text is visible but slightly blurry. Read 3 consecutive letters on the large chart, close your eyes for a second and visualize those 3 letters, then look at the small chart and read the same letters. Do the same with the next 3 letters. █████████ Premium █████████ Premium The rest of this exercise is available in the Premium Zone . Duration (minutes): 2-4 Repetitions per day: 2-4 Alternative exercises: D1, D2, D3 Eye strain level: High Primary source: W. H. Bates, Perfect Sight Without Glasses (1920), ch. 20 and 9 — full text at Wikisource. # Astigmatism Exercises URL: https://www.bateseyeexercises.com/astigmatism.php Astigmatism Exercises Astigmatism Theory Astigmatism is a refractive condition caused by an irregularly shaped cornea or lens, which can make vision blurry or distorted. It often occurs together with myopia or hyperopia. Learn more about astigmatism . In the Bates Method, astigmatism is approached mainly through relaxation, visual awareness, and gentle exercises. Some people notice changes in how they see with consistent practice, although results vary widely from person to person. In the Bates Method interpretation, this condition is related to tension in the eye's rectus (straight) muscles. That is why the following exercises are aimed mainly at relaxing and coordinating the rectus muscles and reducing their tension. Return to the "astigmatic dial" from time to time to observe changes over time. The goal is to notice whether the lines begin to look more even over time. Exercise A1. Relaxing the Rectus Muscles This exercise is meant to gently relax the rectus muscles of the eye and should be performed before more strenuous exercises (such as the Tibetan Wheel). Because its purpose is to relax the muscles, if you feel pain while doing it, stop, rest with a short palming, and do not move on to more strenuous exercises. Extend your thumb in front of you at a distance of about 10 cm (4 inches) at the level of your nose. You don't need to see it sharply, as the purpose of this exercise is to relax the muscles. Slowly move your thumb upward (to 12 o'clock), as high as you can while still seeing it, and pause there briefly, for no more than 2 seconds. You may feel muscle tension (sometimes slight pain) in this position. Then slowly return your thumb to the starting position. You should feel the muscles relax during the return movement. Continue in the same way to 2 o'clock, then back to the center, followed by 4, 6, 8, and 10 o'clock, returning to the center between each. During the thumb movements, breathe as follows: during the movement from the center outward, take a slow inhale (tensing the muscles), and then during the movement inward, a slow exhale (relaxing the muscles). Perform the exercise starting at 12 o'clock, moving clockwise; after completing the full circuit, start again at 12 o'clock, this time moving counterclockwise. Duration (minutes): 2-4 Repetitions per day: 2-4 Alternative exercises: R8, A3 Eye strain level: Medium Exercise A2. Tibetan Wheel Download the chart This is one of the main Bates Method exercises for astigmatism practice: it is intended to support relaxation and coordination of the muscles associated with astigmatism in the Bates Method interpretation. Place the chart very close to your eyes (about 2–10 cm / 1–4 inches) so that you can see the whole chart, with its center level with the tip of your nose. Do not worry if you cannot see the image sharply; the purpose of this exercise is to relax the muscles. Taking a slow breath in, climb the "steps" with your gaze from the center to the top. Pause for about 2 seconds, and then, while exhaling, make the return movement on the other side, descending the "steps" of the drawing. During this movement, try to feel the muscles tense as you inhale and relax on the way back as you exhale. █████████ Premium █████████ Premium The rest of this exercise is available in the Premium Zone . Duration (minutes): 4-8 Repetitions per day: 2-3 Alternative exercises: A1, R8 Eye strain level: High Exercise A3. Visualization of a Ball The following visualization exercise is often used for astigmatism practice: Imagine a small ball the size of an eye — made of rubber, for example — near your right eye, or just in front of it. Now imagine gently squeezing the ball with the fingers of one hand on its right and left sides. Picture the ball gently changing into an elliptical, "egg-like" shape, then picture your fingers releasing the pressure and the ball returning to its perfectly spherical form. Repeat 5–10 times. █████████ Premium █████████ Premium The rest of this exercise is available in the Premium Zone . Duration (minutes): 2-4 Repetitions per day: 3-8 Alternative exercises: A4 Eye strain level: Low Exercise A4. Gentle Eyelid Relaxation Massage This exercise is best performed during palming, or right after Exercise A3 (Visualization of a Ball). Some people with significant astigmatism find it relaxing; in the Bates Method it is used to relax tension around the eyes. Place one or two fingers on the closed eyelid of each eye, one eye at a time. Use only a very light touch — just enough to feel gentle contact. Do not press on the eyeball, and stop immediately if you feel any discomfort. Move your fingers left and right about 10 times, up and down about 10 times, then in circles 10 times clockwise and 10 times counterclockwise. Make small, gentle massaging movements over the closed eyelids. Duration (minutes): 2-4 Repetitions per day: 2-4 Alternative exercises: A3 Eye strain level: Medium Primary source: W. H. Bates, Perfect Sight Without Glasses (1920), ch. 9 and 6 — full text at Wikisource. # Strabismus & Convergence Exercises URL: https://www.bateseyeexercises.com/squint_convergence.php Strabismus & Convergence Exercises Convergence Theory When the eyes work together well, they have a natural ability to converge on the object you are viewing so that the image is centered on the macula. You may have noticed that when viewing close objects, your eyes naturally converge, while when viewing distant objects, your eyes align nearly parallel to each other. In both cases, the visual system can often keep both close and distant objects in sharp focus. This applies when binocular vision and convergence are working normally. Proper convergence supports accurate depth perception. The brain automatically combines the images from the right and left eyes into a single three-dimensional whole. This ability helps us, among other things, judge how far away objects are. Some convergence problems may be associated with strabismus and should be evaluated if persistent. Learn more about eye convergence . Exercise Z1. Convergence Charts Exercise Download the chart For this exercise, you will use convergence charts. The goal is to practice forming a virtual image while encouraging both eyes to participate and support coordination between them. Take any of the convergence charts and place it about 50–70 cm (19–28 inches) away from you at eye level. Then hold up your thumb (or a pen) at arm's length, halfway between you and the chart, and focus on it while observing the shapes on the chart. You should see a total of 4 shapes on the chart. While keeping your eyes converged on the thumb, move it closer or farther away until the 2 inner images merge into one and you see a total of 3 images (2 real, one virtual). With time and experience, you will be able to see the 3 images right away, even without using your thumb. █████████ Premium █████████ Premium The rest of this exercise is available in the Premium Zone . Duration (minutes): 1-2 Repetitions per day: 3-8 Alternative exercises: Z3, Z4 Eye strain level: Low Exercise Z2. Divergence Charts Exercise Download the chart Take any of the divergence charts and place it about 40–50 cm (16–20 inches) away from you. Look between the stars, or simply over the top of the chart, and gaze into the distance. It may help to look at an object several meters (yards) away. When you succeed, you should see a third, "shadow" image — a star appearing exactly between the two on the chart. Adjust the chart's distance so that this third image is as clear as possible, exactly in the middle of the other two. Then look at the next row of stars. To see three stars again, you will need to shift your gaze to a slightly shorter distance than for the first row. Look at each of their details. In every row, one star contains a white circle and the other a black one, and their sides alternate from row to row. In the fused middle image, the two circles should overlap symmetrically into one coherent picture. If you see only the white circle, or only the black one, the image from one eye is missing — this may suggest suppression or weaker participation from one eye. If that eye is not participating fully, the central image will drift to one side. If this happens, take a break for a few seconds or blink several times. Continue with the next rows down the chart, and then back up again. You can also do the star exercise in convergence mode: move the chart slightly farther away and converge your gaze in front of it. Duration (minutes): 1-2 Repetitions per day: 3-8 Alternative exercises: Z3, Z4 Eye strain level: Low Exercise Z3. Thumb Exercise Choose a distant object, then hold your thumb up in line with it and focus on the thumb. You should see two images of the distant object. While keeping your eyes converged on your thumb, try to observe the left image of the object and notice as many details as possible. Then return to your thumb and repeat the same for the right image of the object. If you have amblyopia, commonly called lazy eye, you'll notice that one of the object's images (the one seen by the weaker eye) is less distinct. Spend more time working with that eye. Now reverse the process. Focus on the distant object — you should see two thumbs. Repeat step 2, observing the left and right images of your thumb in turn. Duration (minutes): 1-2 Repetitions per day: 3-8 Alternative exercises: Z1, Z2 Eye strain level: Low Exercise Z4. Moving Thumb Place one of your thumbs at nose level, about 15 cm (6 inches) away from your face. Then place your other thumb about 30 cm (12 inches) away. Look at the second, farther thumb. You should see two images of the first thumb, with the farther thumb visible between the split images of the closer thumb. Keep your gaze on the farther thumb and slowly move it away from you. Stay aware of the two images of the closer thumb, but keep your focus on the moving thumb. After moving the farther thumb out to arm's length, bring it back toward the closer thumb. Repeat this step several times. Throughout this exercise, you should always see two images of the closer thumb. If you see only one, it means that one eye may not be participating. In that case, move the farther thumb back slightly until you see two images of the closer thumb again. █████████ Premium █████████ Premium The rest of this exercise is available in the Premium Zone . Duration (minutes): 2-4 Repetitions per day: 3-8 Alternative exercises: Z1, Z3 Eye strain level: Low Exercise Z5. Two-String Exercise Take two strings and thread a few beads onto each one (ideally a different color for each string). Attach one end of each string to a chair, for example, and join their other ends with a single connecting bead, so that you can easily slide the point where the strings converge. Now try to converge your gaze on the two farthest beads, the ones nearest the chair. The easiest way is to first look at the connecting bead in front. You should see additional, phantom images of the strings between the two outer strings. Adjust the connecting bead you are looking at until these phantom string images look as parallel as possible. Focus on the middle string image — the converged image of the two outer strings. Try to look at each bead along it. If you used differently colored beads on each string, your brain will have to pick a dominant eye, and you will see the image from that eye. If you notice that one eye is dominant and the image from the weaker eye is missing, gently shift your gaze to the right or left until the missing bead image reappears. Then converge on the strings again. Duration (minutes): 1-2 Repetitions per day: 3-8 Alternative exercises: Z1, Z3 Eye strain level: Low Exercise Z6. Scanning Net Set up the strings the same way as in Exercise Z5, but this time hold their ends about 30 cm (12 inches) in front of you, at chin level. Slide the connecting bead about 30 cm (12 inches) away from the hand holding the strings. Look at an object far in the distance (as in the divergence exercises). You should see a double image of the connecting bead and the strings. Beyond the connecting bead, you should see four strings running into the distance, with two sets of end beads at their far ends. See how far along you can scan this net; the farther you go, the harder it becomes, as the strings draw closer together. Look at each bead, trying to see it sharply. You can vary the scanning pattern — string by string, every other bead, and so on. Duration (minutes): 1-2 Repetitions per day: 3-8 Alternative exercises: Z2, Z3 Eye strain level: Low Strabismus Theory Strabismus, sometimes called crossed eyes, is a condition in which an imbalance of the eye muscles changes the angle of one eye relative to the other. This can disrupt stereoscopic vision. Learn more about strabismus . When practicing with strabismus, the goal is to support better coordination between the eyes. Bates-style practice for strabismus can be divided into two phases: Strengthening eye coordination through convergence exercises and practicing eye muscle flexibility so that the deviating eye participates more consistently with the other eye. For this purpose, a string is used as a reference point. The aim is to see a phantom cross, which will become visible when the correct alignment of both eyes and their convergence on the object you want to see is achieved. The second phase is working with the deviating eye and any associated refractive error (e.g. nearsightedness). This is because the eye affected by strabismus usually has a greater refractive error than the other eye. Improving the visual clarity of the weaker eye may support better coordination, depending on the individual case. If you suspect strabismus, especially in a child, consult an ophthalmologist or optometrist. Exercise Z7. Swinging with a Mirror This exercise was developed by Clara Hackett, and its aim is to relax the eyes and make them work together. Stand with your back to a mirror, your feet about shoulder-width apart. Cover your stronger eye (let's assume it's the right one) with your hand and look straight ahead with the other eye. █████████ Premium █████████ Premium The rest of this exercise is available in the Premium Zone . Duration (minutes): 2-4 Repetitions per day: 2-10 Alternative exercises: Z8, Z9 Eye strain level: Medium Exercise Z8. Balancing Swinging Exercise Stand up straight with your feet about shoulder-width apart and extend your arms out to the sides at shoulder height. Turn your head in the direction opposite to the eye's deviation. For example, if your left eye turns inward or your right eye turns outward, turn your head to the left and, as your head and torso move, look at your left hand. Lean your torso to the right, your left hand rising toward the ceiling and your right hand sinking toward the floor. Straighten up to the starting position, then tilt your torso to the left, your right hand rising and your left hand lowering. Do this 6–8 times. Now switch sides and repeat the exercise, this time looking at your right hand. If your right eye turns inward or your left eye turns outward, perform the exercise as described above, but start by turning your head toward your right hand. Duration (minutes): 2-4 Repetitions per day: 2-10 Alternative exercises: Z7, Z9 Eye strain level: Medium Exercise Z9. Trombone Exercise This exercise was recommended by Janet Goodrich. As the name suggests, you move an object back and forth, mimicking the movements of a musician playing a trombone. For the exercise, you can use an object about the size of a small bottle. It's best to use an object with many visual details for your eyes to focus on. If, for example, your left eye turns inward, cover your right eye with your hand and move the object from the midline of your body outward to the left. If that eye turns outward, move the object the other way — starting from the outside and ending at your body's midline. Once you've completed the first sweep, return the object to its starting position and repeat the movement 5–20 times. You can vary the speed and the range of motion. █████████ Premium █████████ Premium The rest of this exercise is available in the Premium Zone . Duration (minutes): 2-4 Repetitions per day: 2-10 Alternative exercises: Z7, Z8 Eye strain level: Medium Primary source: W. H. Bates, Perfect Sight Without Glasses (1920), ch. 21–22 — full text at Wikisource.