Eyezercise Free E-Book: 10 Supplemental Eye Exercises

Eyezercise Free e-book
2010
Thank you for downloading this free e-book from Eyezercise.com. Included are your 10 free eye exercises, which in our program are called supplemental exercises because they are designed to relax the eye muscles responsible for focus-ability. These exercises are great for reducing or eliminating stress/strain in the eyes, which can immediately improve the clarity of your eyesight. Our program offers 20 different eye relaxation exercises, which are meant to be accomplished in conjunction with the real power exercises (known as plus lens training), only available in the full Eyezercise Training Program. Most eye exercise programs only provide eye relaxation techniques, and sell for much more than our training program. As a bonus for downloading this free e-book, we have included a primer for plus lens training, the core of our potent system for improving your eyesight. If you would like the full program to try under our no-risk 60 day guarantee, simply go to www.eyezercise.com and get your copy today.
10 Supplemental Eye Exercises
In this chapter we will learn how to perform important relaxation exercises

to supplement the plus lens training. Eye exercises can be broken down into two major groups: those everybody needs to do to improve flexibility and responsiveness in their eyes through relaxation (these will be called Common Exercises and can be found in this chapter), and those which use the plus lens training technique (found in the next three chapters). Plus lens training is where the real workout for your eye muscles is accomplished. It is extremely important to stretch the eyes, eye muscles, and adjacent muscles as well as dissipate tension in the body by doing these supplemental exercises for 5 to 10 minutes prior to the plus lens training. The total daily workout should last no more than 30 minutes per day.
Rules for Success

In order to achieve your goal of improved vision, it is important that you have a good space in which to work. That space should be quiet and private. It should also have good lighting.
Copyright 2010. All rights reserved worldwide by Eyezercise.com

Getting Ready
The following are essential components to integrate into your vision improvement program:
Breathe: As in yoga, the importance of good breathing is essential to
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getting the most out of your exercises. As you look around your world, become aware of when you are holding your breath. Breathing regularly will bring more oxygen to your eyes and reduce stress on your vision.
Blink: Remembering to blink will help prevent staring and over-exertion as
you do your exercises. It will also soothe and moisturize the eyes.
Smile: Adding a smile to your exercises will help reduce any tension
you
might be holding in your eyes.

Have Fun: These exercises should be viewed as something enjoyable
rather than a task you have to do. Think of the rewards that await you for your efforts.
Commit: Anything worth achieving is worth doing. Commit
yourself
toward a goal.
Believe: You must believe so you can achieve. Check in with your belief
systems about improving your eyes. It is possible, so make sure you believe it as you begin the program.
Common Exercises
Each of the exercises should be done for three to five minutes. All exercises except palming, sunning, and eye massage should be done if possible with your plus lenses on. 1 Breathing How you breathe is an integral part of your health and your vision improvement. Smooth, even breathing, deep and rhythmic, helps us to center our attention on our inner-self. We concentrate on the steady intake and exhalation of breath. Air is taken in all the way down to the bottom of the lungs. As it fills the lungs, they expand and our stomach pushes outward. As we exhale pushing air up slowly from the bottom of the lungs, our stomach contracts. Most of us breathe very shallowly. We contract our
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lungs, pull our stomach in, and lift our shoulders when we inhale and push them out while we exhale. This is backwards!!! This exercise is very soothing. It can be done anytime, anywhere. It is difficult at first, so practice it patiently.
Instructions
Do not wear any glasses or contact lenses if possible.
a. Sit on the floor or on a comfortable chair in a quiet room. Or stand
in a
balanced position with your knees slightly bent.

b. Close your eyes gently. c. Notice the rhythm of your breathing. d. Inhale deeply through the nose. Try to let your shoulders remain
down and loose. Lungs are like balloons, so let them expand. As they fill, imagine that they go all the way down to your pelvic seat.
e. Exhale slowly and evenly through the mouth, pushing the air out
from the bottom of your lungs. Feel your stomach and chest flatten but do not squeeze the air out. Let your lungs rest at the end of your exhale and simply allow your body to begin its next inhale. Try not to force the inhale, but wait for the natural impulse to breathe.
f. Repeat the inhale and the exhale letting a natural rhythm flow
continuously. Do not over breathe.

g. Concentrate all your attention on the intake and exhalation of air. Let
thoughts simply evaporate.

h. Let your eyelids hang heavy until they gently close. Your eyes
should be unfocused and the eye muscles relaxed. Let your jaw go slack. Your mouth should be slightly opened. Say the word Duuuuuuuh in order to help your jaw drop.
i. Let your body move slightly to prevent muscles from becoming j. Continue breathing for three minutes.
locked.
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51 k. When you open your eyes, dont look at anything in particular. Just let your eyes open without refocusing so they can momentarily receive light in the most natural and relaxed way. Practice this breathing technique as often as you wish with and without your glasses/ contacts on. 2 Vision Statements Your attitudes and belief systems are extremely important to improving your vision. Anatomy and physiology show that the eyes are tools for the mind; therefore, focusing your mind in the correct way is essential for improving your vision. Therefore, you should begin your program by declaring your intentions about your vision. The following are some possible statements you might use:
I can improve my vision My eyesight can get better I dont have to depend on my glasses to survive I am ready to see the world I can see without glasses I am now ready to see better
These are just some examples of Vision Statements. You can create your own or adjust these to your particular vision condition. 3 Palming This exercise is done without any glasses or contact lenses. Palming is done to reduce stress around the eyes. By placing your palms around your eyes you are stimulating very powerful acupuncture points which help to calm the mind, relax the muscles around the eyes, and bring healing energy to the eyes (through increased circulation).
Instructions
a. Remember to breathe. Take two deep breaths. b. Find a flat table to sit at, lean forward, place your elbows on the
table, and close your eyes gently. c. Now, place the palm of your left hand over your left eye, your fingers on your forehead, and the hollow of your palm directly over the eye, but not touching it. There should still be room to blink. The heel of your hand rests on the cheekbone.

d. Place the right hand over the right eye with the fingers crossing over
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the fingers from the left hand. The palm should be over the eye and the heel of the hand resting on the cheekbone. e. Make sure your elbows are low enough so that your face and the weight of your head is resting in your palms, and there is no stress on the neck. Palming gives you the opportunity not to try to see, but to focus on relaxing your mind and eyes simultaneously. Even though we recommend that you do this for only three minutes, palming can be done for as little or as much as you like throughout the day as a way to relax your eyes and calm down from the tensions of daily life. 4 Figure Eights This exercise increases the flexibility of your eye muscles in a relaxed way. 53
Instructions
a. Remember to breathe. Take two deep breaths. b. Either stand or sit with your feet shoulder width apart and your hands at
your sides. Do not cross your hands. Let your knees bend slightly. c. Imagine a figure eight approximately ten feet from you lying horizontally (lying in the shape of an infinity sign). d. Let your eyes trace along the figure eight without moving your head. First trace in one direction, then in the opposite direction. Always remember to continue to breathe and blink as your eyes move effortlessly along the figure eight. Check for tension in the jaw and let it release. 5 The Hot Dog This exercise is done to improve the flexibility of the inside muscles of your eyes (called the ciliary muscles). It is important to keep those muscles flexible.
Instructions
a. Remember to breathe. Take two deep breaths. b. Either stand or sit with your feet shoulder width apart. If you are
standing
make sure your knees are slightly bent. c. Aim your eyes on any target in the distance. d. While looking at your distant target, point your index (fore) fingers toward each other horizontally about eight inches in front of your eyes (palm facing you), and into your line of sight.
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e. Still aiming your eyes at the distant target, calmly notice a mini-hot dog
has appeared between the tips of your fingers. Remember to continue to breathe easily and deeply. Do not let the awesome beauty of the mini-hot dog distract you and cause you to aim your eyes directly at it. Continue to aim your eyes towards the distant target. f. Pull the tips of your fingers apart slightly and observe the hot dog floating in the air. g. Now keep the hot dog for two breaths, and then look directly at your fingers and the hot dog will disappear. Do not retrieve the hot dog for two breaths; then look again in the distance and find it once again. Switch back and forth for two minutes. 6 Scanning Staring is bad for your eyes because it freezes the energy and muscles, restricting the blood flow. Having your eyes scan is the opposite of staring. Scanning objects in your environment keeps your eyes alive and energetic.
Instructions
a. Remember to breathe. Take two deep breaths. b. You can stand, sit or move around your environment. c. As you look at objects, let your eyes glide over them as if you were
painting them with your eyes. Continue to breathe deeply and easily. d. As your eyes shift from object to object allow them to move easily without staring and continue breathing and blinking. They should move in a relaxed manner without any tension. Make sure to release any tension in the mouth or the jaw. 55 7 Effortless Focus This exercise is done to increase your awareness of the object you are focusing on and what surrounds it.
Instructions
a. Remember to breathe. Take two deep breaths. b. Choose a convenient point of focus for your attention and intently
gaze at
that point. c. Relax your focus and look at the same point effortlessly. Be aware of the difference in how you see - with effort and without effort. Notice how your peripheral vision expands when you look with ease. This way of seeing

should permeate your everyday experience, allowing your eyesight to expand rather than contract to tunnel vision.
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8 Near and Far Focus This exercise is done to improve the flexibility of the eyes as they change from distance viewing to near visual focus.
Instructions
a. Remember to breathe. Take two deep breaths. b. Either sit or stand with feet shoulder width apart. If you are standing,
bend your knees slightly. c. Hold your thumb six inches away from your eyes directly in front of your nose. d. Gaze easily at the thumb and take a deep breath. Then focus on a distant object at least ten feet away and take a deep breath. Change this focus every breath. Feel the muscles in your eyes change as you shift your focus. 9 Eye Massage Throughout China eye exercises are done in schools, offices and factories. By taking regular breaks for eye exercises many people are able to prevent the need for glasses. These massage exercises are primarily concerned with relaxing the eye muscles. You will be using finger massage to stimulate what are known as acupressure points.
Instructions
a. Remember to breathe. Take two deep breaths. b. Sit quietly and relax, feet shoulder width apart, knees slightly bent. c. Close the eyes gently. d. When you press each point be gentle. Dont use too much force and avoid
putting pressure on the eyeballs. e. Put your thumbs below your eyebrows and above the inside corners of your eyes and place the other four fingers of each hand on your forehead. Press your thumbs into the point for four breaths. f. Use the thumb and index finger of either hand to massage the bridge of your nose. Press the point and then squeeze with an upward motion. Press and squeeze four times for four breaths. g. Place your middle fingers on your cheekbones, directly below the center of each eye. Massage the center part of your cheek for four breaths.

h. Massage a point starting at your temples right below the eyebrows
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and level with the outside end of your eyes. Then place your thumbs on the inside end of the eyebrows and massage. Move to the middle of the eyebrow and massage. Then massage the end of the eyebrow. Lastly, massage right below the middle of your eye. 10 Hydrotherapy This exercise helps improve circulation to the eyes by using alternate warm and cold compresses. Perform this without any eyeglasses or contact lenses. a. Place comfortably warm water in a medium size container and cold water in another. Tupperware bowls should work fine. b. Using a washcloth in each bowl, start with the warm water. Place the washcloth over both eyes and relax for a minute or two. Remember to breathe deeply. c. Remove the warm washcloth and replace with the cold one. Hold this over both eyes for one to two minutes. d. Repeat this cycle at least two times for best results. e. Take care to not push the washcloth into your eyes. Rather, the aim is to provide gentle heat transfer to the eyelids and surrounding structure of the eyes.

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Plus Lens Training Primer

Before You Get Started with Plus Lens Training
This chapter is a primer for doing the plus lens training exercises. Please read this section carefully to learn important information relative to PLT which can make doing the exercises much easier for you as well as ensuring that you do them properly. 1 The Vision Threshold Throughout this and the next few chapters, you will see the words vision threshold. Everybody has a range (or distance from a near point to a distant point from your eyes) wherein they see with clear vision without glasses, regardless of the vision problem. This range can be from only a few inches to several miles, depending on your acuity and starting a measurable distance from the eyes. By placing a lens over your eyes (either positive diopter or negative diopter), this window can change its magnitude and distance from your eyes. Nearsighted peoples range usually begins very close to their eyes and extends a definite distance, beyond which objects become blurry. Some nearsighted people will not even notice an area of blur up-close to the eyes, even though they are looking cross-eyed at the object (this is known as convergence). Farsighted peoples range usually starts some distance from their eyes, and can extend almost an infinite distance. People with both problems will have a smaller window through which they can see clearly. In moving a viewed object toward or away from your eyes, the general point where your field of vision goes from completely clear to the first indication of fuzziness or blurriness (or vice versa) is called your focus threshold. This point defines the maximum current capability of your eyes to focus properly. Beyond this distance, the viewed object will become more and more blurry.
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If you are viewing a moving object which starts at the bridge of your nose and moves progressively farther away from you, you might notice the object starts out blurry until reaching a distance where the object comes into clear focus, known as the near focus threshold. As the object continues to move away from you, it remains clear until reaching yet another distance farther away. This is known as the distant focus threshold.
An illustration of the Distant (A) vs Near (B) Focus Thresholds. In the absence of astigmatism, clear vision is realized at any point between A and B.
65 As the object continues away from you, it once again becomes blurry. Due to the specific condition and flexibility of your ciliary muscles and lens, you may or may not have all of these viewing thresholds. For example, a young hyperopic person should notice the object as blurry right in-front of their eyes; however, because their accommodation range exceeds the diopter requirements to view the object, the object appears clear. In more simple terms, the young person can see the object clearly because his eyes have the ability to overcome the farsightedness. On the other hand, an older person looking at the same object in the same position with the same physically shaped eye may notice the object as extremely blurry because they can only accommodate less than one diopter and this is not sufficient to see the object clearly unless they move it farther from their eyes.
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2 Special Information
In using plus lens training, you will be taking advantage of a special
property of the glasses; your near and distant focus thresholds will now be within arms reach. You can then exercise your eyes at the appropriate threshold, depending on your problem. For example, if you are nearsighted (distant vision is blurry) then you will exercise your eyes at the distant threshold. Another special property of the plus lenses is that your near and far clear vision thresholds become extremely sensitive. By moving a viewed object as little as a fraction of an inch, you have effectively forced your eyes to make a large adjustment in order to focus. Everything about your vision becomes amplified, which gives you an enormous amount of control over the resistance your eyes must overcome to see clearly. Most of us have a dominant eye. This usually goes unnoticed until starting these exercises. If your dominant eye is significantly better than the other, we recommend using an inexpensive eye patch to cover the good eye. This will prevent you from relying on the good eye to do the exercises. Some people have both farsightedness and nearsightedness. If you have a pair of bi- or tri-focals, you are a likely candidate. We recommend that you start with the section dealing with the farsightedness first since this is usually the easiest to overcome. After building your way up in that section, start integrating the nearsightedness system into your training session. Remember, you will ultimately be working at both your near and distant thresholds to expand your clear vision window. You may notice while doing the exercises that some parts of the text are blurry while others are very clear. This is a result of the sensitivity of the lenses we discussed earlier. Although your peripheral vision is important, you only need to concentrate on the area of central vision. If you wear contacts, you can keep the contacts in as a matter of convenience without affecting the benefit gain from these exercises. However, we recommend that you gradually reduce the time you wear the contacts for distant vision. It is important to establish yourself with good visual habits while working this program and after you achieve your visual goals. In many cases, you can reduce or eliminate the external stresses which can be mostly
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responsible for your vision deteriorating in the first place. For more information on good visual hygiene, see chapter 9.
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3 The Eye Stretch Integral to all exercises is a stretch and resting period in between most work cycles. This aspect of the exercise routine is very important as it helps the eyes to relax and improve muscular circulation and endurance. The stretch differs from the common exercises in that this is something you do while using PLT to help your eyes accommodate through the plus lenses. Since this stretch is performed while you are holding a book at a specific distance from your eyes, it is essential to be careful not to move the book any closer or farther away from you. To perform the stretch, close your eyelids while imagining you are opening your eyes as wide as possible. Simultaneously take in a deep cleansing breath. Your cheek muscles should seem like they are moving down toward your chin and your eyebrow muscles should seem like they are moving above your hairline. While doing this, roll your eyes around in any direction without opening your eyelids and exhale with relaxation. This stretch should last a few seconds and should feel like the stress in your eyes is physically going away.
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Plus Lens Training - Nearsighted
This chapter will describe in a detailed step by step format how to use the
Plus Lens Training program (PLT) if you are nearsighted. If you have difficulty seeing close-up, you are farsighted and should go to chapter 6. Although you are free to get started right away doing these exercises, we would like to encourage you to familiarize yourself with the adjunct relaxation exercises found in Chapter 3 as well as the educational material about how we see (Chapter 2). Relaxation of the eye muscles is essential for good distant seeing. Most often, stress in the eye is the result of stress in the rest of the body. Many nearsightedness problems can simply vanish overnight just by performing the relaxation techniques. If you remember from Chapter 2, nearsightedness is synonymous with myopia and is a condition that causes you to be unable to focus on objects at a distance although you typically will maintain excellent near vision. That is why they call it nearsightedness since it is easier to see near than far. In order to reduce the effects of this condition, you need to bring more flexibility to your eye muscles, since most people with nearsightedness have tension in both the intraocular muscles (the ciliary muscles) and the extraocular muscles. Therefore we are going to exercise your ciliary and extraocular muscles to achieve two things: 1) to have more control of your lens so that it can become flatter when the ciliary muscles are at rest, and 2) to help the rectus muscles squish your eye back against the eye socket in order to make it flatter as well (dont worry, it doesnt hurt). Your eyes already know how to do each of these and it should require no effort on your part to make each happen. Simply following the exercises should help develop each response. By performing the following exercises, you may add both flexibility and strength to your ciliary body muscles and change the internal stresses (over the long term) which may have originally acted to cause your eye to become nearsighted.
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Warning
The glasses used with the Eyezercise Program are for training use only. Do not attempt to wear these glasses other than with these exercises or in a safe environment. Do not wear these glasses while operating any machinery, driving, flying, or any other activity where your eyesight is essential to safety. These glasses are not prescription lenses specific to your needs, but are to be used with the Eyezercise! program in the safety of your home or office. 1 Finding Your Distant Focus Threshold Since everybodys vision is slightly different, we need to determine which pair of training glasses to start with, and what distance is required to establish your distant focus threshold. Editor Note: The use of plus lens training requires the purchase of at least 2 pair of inexpensive reader glasses found at most pharmacy or Wal-Mart stores. The glasses are not included in this program, but the full program comes with complete instructions on how to select the best strength reader glasses for your particular training needs. Throughout the text, these reader glasses are referred to as training glasses. 71 Most nearsighted people should start with a weak pair of reader glasses, hence forth called training glasses; therefore, put these on and open a book of good quality text (quality as in clarity of the characters). Be sure that you are in a well-lighted area (not fluorescent) and that the print is of normal font size (12 to 14 pt font) with black characters on white paper. Example: This is 14 point font. Now, hold the text very close to your eyes (about 3 or 4 inches). The text should be blurry. Slowly move the text away from your eyes. The text should become clear at a specific distance near your eyes...continue moving the text away. Eventually you should come to a point where it becomes blurry again. This point where the text goes from perfectly clear to just barely blurry is called your distant focus threshold. This is where you will remember to perform your exercises.
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If your distant focus threshold is uncomfortably far away from your eyes with the weaker training glasses, take those off and put on your stronger pair of training glasses and repeat the above procedure. You should notice that you have to bring the text much closer to your eyes to find your distant focus threshold. You should be able to find a comfortable zone to work in. 2 Performing the Exercises
Order the full Eyezercise Program now to get started improving the clarity of your eyesight in just 30 minutes a day!
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Eyezercise Free E-Book: 10 Supplemental Eye Exercises

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Eyezercise Free E-Book: 10 Supplemental Eye Exercises

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Eyezercise Free e-book

10 Supplemental Eye Exercises

In this chapter we will learn how to perform important relaxation exercises

Rules for Success

Copyright 2010. All rights reserved worldwide by Eyezercise.com