eyezercise free e-book

8/7/2019 Eyezercise Free E-Book

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1 Copyright 2010. All rights reserved worldwide by Eyezercise.com

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 immediatelyimprove 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.comand get your copy today.

10 Supplemental Eye Exercises

In this chapter we will learn how to perform important relaxation exercisesto supplement the plus lens training. Eye exercises can be broken down intotwo 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.
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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

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 youmight 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 ExercisesEach 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 BreathingHow 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 simplyallow 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 locked.

j. Continue breathing for three minutes.


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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 asoften as you wish with and without your glasses/ contacts on.

2 Vision StatementsYour 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 yourown or adjust these to your particular vision condition.

3 PalmingThis 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.


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d. Place the right hand over the right eye with the fingers crossing over 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 weightof 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


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 DogThis 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


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 toaim 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 ScanningStaring 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


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.

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7 Effortless FocusThis exercise is done to increase your awareness of the object you are

focusing on and what surrounds it.

Instructions


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


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should permeate your everyday experience, allowing your eyesight to

expand rather than contract to tunnel vision.

8 Near and Far FocusThis exercise is done to improve the flexibility of the eyes as they change

from distance viewing to near visual focus.

Instructions


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 MassageThroughout 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


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.


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h. Massage a point starting at your temples right below the eyebrows 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 HydrotherapyThis 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 thewashcloth 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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63

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 visionthreshold. 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 yourfocus

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 continuesto 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 simpleterms, 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 specialproperty 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 visionbecomes 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.

3 The Eye StretchIntegral 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 bookany 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 physicallygoing away.


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69

Plus Lens Training - Nearsighted

This chapter will describe in a detailed step by step format how to use thePlus 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 inthe 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 moreflexibility 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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WarningThe 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 whichpair 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 astraining glasses.

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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 noticethat 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 injust 30 minutes a day!
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