Vision Works, Inc.

Better Vision for the Future

OVERVIEW GETTING READY

The following are essential components to integrate
Eye exercises have been used for many years and by
many cultures to help maintain healthy vision. The into your vision improvement program.
eyes need to be exercised much like any other part of
the body. Unfortunately, the increased use of
computers, television viewing, near work both at 1. BREATHE: as in yoga the importance of good
school and on the job, has created chronic, excessive
breathing is essential to getting the most out of
stress on our visual system. Our eyes and bodies were
not designed to withstand this ongoing stress, which your exercises. As you look around your world
we believe contributes to poorer vision, eye disease,
become aware of when you are holding your
and often neck and back problems.
Is it little wonder that 75% of students in graduate breath. Breathing regularly will bring more
school are nearsighted?
oxygen to your eyes and reduce stress on your
Eye exercises can strengthen eye muscles, help vision.
maintain flexible lenses and help maintain sharper
2. BLINK: remembering to blink will help you
vision with just 5-10 minutes each day. Just choose a
few of the eye exercises to do during each session. from staring and working too hard as you do your
People who spend hours on the computer each day,
exercises. It will also soothe, and moisturize the
should take a 2-3 minute break each hour for eye
exercises (palming is an excellent exercise to do each eyes.
break).
3. SMILE: adding a smile to your exercises will
This printout is divided into 3 sections: help reduce any tension you might be holding in
1) Basic eye exercises,
your eyes. So smile as you go through life.
2) Acupressure eye massage,
3) Self-Help – related to overview lifestyle 4. HAVE FUN: these exercises should be looked at
considerations for healthy living.
as something you enjoy doing rather than a task

BASIC EYE EXERCISES

you have to do. This is for you so enjoy your self.
5. COMMIT: as in anything you really want in life
Exercises to Help Keep the Eyes Healthy it is important to commit your self towards that
goal. If you don't think that this is the proper time
RULES FOR SUCCESS
for you to make this promise of improved vision
In order to achieve your goal of improved vision, it is to yourself, then you might have to put this
important that you have a good space in which to program off to another time.
work. That space should be quiet and private. It 6. BELIEVE: you must believe so you can
should have good lighting. conceive. So check in with your belief systems
around improving your eyes. It is possible, so

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 make sure you believe it as you begin the 4. Inhale deeply through the nose. Try to let your
program. shoulders remain down and loose. Lungs are like

THE EXERCISES 5. balloons so let them expand as they fill imagining

In general, each of the exercises selected should be that they go all the way down to your pelvic seat.
done for one to three minutes. For active computer 6. Exhale slowly and evenly through the mouth,
users, try to take a 2-3 minute break every hour on pushing the air out from the bottom of your lungs.
the computer for eye exercises. Pick 2-3 exercises out Feel your stomach and chest flatten but do not
(Palming is a good one to keep doing every hours). squeeze the air out. Let your lungs rest at the end
of your exhale and simply allow your body to
Exercise # 1: BREATHING begin its next inhale. Try not to force the inhale,
How you breathe is an integral part of your health but wait for the natural impulse to breathe.
and your vision improvement. Smooth even 7. Repeat the inhale and the exhale letting a natural
breathing, deep and rhythmic helps us to center our rhythm flow continuously. Do not over breathe.
attention on our inner self. We concentrate on the 8. Concentrate all your attention on the intake and
steady intake and exhalation of breath. Air is taken in exhalation of air. Let thoughts simply evaporate.
all the way down to the bottom of the lungs. As it 9. Let your eyelids hang heavy until they gently
fills the lungs, they expand and our stomach pushes close. Your eyes should be unfocused and the eye
outward. As we exhale pushing air up slowly from muscles relaxed. Let your jaw go slack. Your
the bottom of the lungs our stomach contracts. Most mouth should be slightly opened. Say the word "
of us breathe very shallowly. We contract our lungs Duuuuuuh" in order to help your jaw drop.
pull our stomach in and lift our shoulders when we 10. Let your body move slightly to prevent muscles
inhale and push them out while we exhale. This is from becoming locked.
backwards!!! This exercise is very soothing. It can be 11. Continue breathing for three minutes.
done anytime, anywhere. It is difficult at first; so 12. When you open your eyes, don't look at anything
practice it patiently. in particular. Just let your eyes open without
refocusing so that they can momentarily receive
INSTRUCTIONS for Exercise # 1: light in the most natural and relaxed way.
Do not wear any glasses or contact lenses if possible.
1. Sit on the floor or on a comfortable chair in a Practice this breathing technique as often as you wish
quiet room. Or stand in a balanced position with with and without your glasses/contacts on.
your knees slightly bent.
2. Close your eyes gently
3. Notice the rhythm of your breathing
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Exercise # 2: VISION STATEMENTS 3. Now, place the palm of your left hand over your
Your attitudes and belief systems are extremely left eye, your fingers on your forehead, and the
important to improving your vision. Anatomy and hollow of your palm directly over the eye, but not
physiology show that the eyes are tools for the mind, touching it. There is still room to blink. The heel
therefore focusing your mind in the correct way is of your hand rests on the cheekbones.
essential for improving your vision. Therefore you 4. Then place the other hand over the other eye with
should begin your program by declaring your the fingers crossing over the fingers from the
intentions about your vision. The following are some other hand. The palm should be over the eye and
possible statements you may use. the heel of the hand resting on the cheekbones.
1. I can improve my vision. 5. Make sure your elbows are low enough so that
2. My eye sight can get better. your face and the weight of your head are resting
3. I don't have to depend on my glasses to survive. in your palms so that there is no stress on the
4. I am ready to see the world. neck.
5. I can see without glasses. Palming gives you the opportunity not to try to
6. I am now ready to see better. see, but to just focus on relaxing your mind and
eyes simultaneously. Even though we recommend
These are just some examples of Vision Statements. that you do this for only three minutes, palming
You can create your own or adjust these to your can be done for as little or as much as you like
particular vision condition. throughout the day as a way to relax your eyes
and calm down from the tensions of daily life.
Exercise # 3: PALMING
This exercise is done without any glasses or contact Exercise # 4: FIGURE EIGHTS
lenses. Palming is done to reduce stress around the This exercise increases the flexibility of your eye
eyes, by placing your palms around your eyes you are muscles in a relaxed way.
stimulating very powerful acupuncture points which
help to calm the mind, relax the muscles around the INSTRUCTIONS for Exercise # 4:
eyes and bring healing energy to the eyes (through 1. Remember to breathe. Take two deep breaths.
increased circulation). 2. Either stand or sit with your feet shoulder width
apart with your hands at your sides. Do not cross
INSTRUCTIONS for Exercise # 3: your hands. Let your knees bend slightly.
1. Remember to breathe. Take two deep breaths. 3. Imagine a figure eight approximately ten feet
2. Find a flat table to sit at, lean forward, place your from you lying horizontally (lying in the shape of
elbows on the table, and close your eyes gently. an infinity sign)

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4. Let your eyes trace along the figure eight without disappear. Do not retrieve the hot dog for two
moving your head. First trace in one direction, breaths; then look again in the distance and find it
then in the opposite direction. Always remember once again. Switch back and forth for two
to continue to breathe and blink as your eyes minutes.
move effortlessly along the figure eight. Check
for tension in the jaw and let it release. Exercise # 6: SCANNING

Exercise # 5: THE HOT DOG Staring is bad for your eyes because it freezes the
This exercise is done to improve the flexibility of the energy and muscles, restricting the blood flow.
inside muscles of your eyes (called the ciliary Having your eyes scan is the opposite of staring.
muscles). It is important to keep those muscles Scanning objects in your environment keeps your
flexible. alive and energetic.

INSTRUCTIONS for Exercise # 5: INSTRUCTIONS for Exercise # 6:

1. Remember to breathe. Take two deep breaths. 1. Remember to breathe. Take two deep breaths.
2. Either stand or sit with your feet, shoulder width 2. You can stand, sit or move around your
apart. If you are standing, make sure your knees environment.
are slightly bent. 3. As you look at objects, let your eyes glide over
3. Aim your eyes on any target in the distance. them as if you were painting them with your eyes.
4. While looking at your distant target, bring your Continue to breathe deeply and easily.
index fingers, tips touching about eight inches in 4. As your eyes shift from object to object allow
front of your eyes and into your line of sight. them to move easily without staring and continue
5. Still aiming your eyes at the distant target calmly to breathing and blinking. They should move in a
notice a mini hot dog has appeared between the relaxed manner without any tension. Make sure to
tips of your fingers. Remember to continue to release any release any tension in the moth or the
breathe easily and deeply. Do not let the awesome jaw.
beauty of the mini hot dog to distract you and to
cause you to aim your eyes directly at it. Exercise # 7: EFFORTLESS FOCUS
Continue to aim your eyes toward the distant This exercise is done to increase your awareness of
target. the object you are focusing on and what surrounds it.
6. Pull the tips of your fingers apart slightly and
observe the hot dog floating in the air. INSTRUCTIONS for Exercise # 7:
7. Now keep the hot dog for two breaths, then look 1. Remember to breathe. Take two deep breaths.
directly at your fingers and the hot dog will
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2. Choose a point to focus your attention with great INSTRUCTIONS for Exercise # 9:
effort towards the point. Then relax your focus 1. Remember to breathe. Take two deep breaths.
and look at it effortlessly. Be aware of the 2. Sit quietly and relax, feet shoulder width apart,
difference in how you look with effort and knees slightly bent.
without effort. Notice how your peripheral vision 3. Close the eyes gently.
expands when you look with ease. 4. When you press each point, be gentle. Don't use
This way of seeing should permeate your everyday too much force and avoid putting pressure on the
seeing and allow your vision to expand rather than eyeballs.
become more narrow. 5. Put your thumbs below your eyebrows and above
the inside corners of your eyes and place the other
Exercise # 8: NEAR AND FAR FOCUS four fingers of each hand on your forehead. Press
This exercise is done to improve the flexibility of the your thumbs into the point for four breaths.
eyes as they change from distance viewing to near 6. Use the thumb and index finger of either hand to
visual focus. massage the bridge of your nose. Press the point
INSTRUCTIONS for Exercise # 8: and then squeeze with an upward motion. Press
1. Remember to breathe. Take two deep breaths. and squeeze four times for four breaths.
2. Either sit or stand with feet shoulder width apart. 7. Place your middle fingers on your cheek bones,
If you are standing bend your knees slightly. directly below the center of each eye. Massage
3. Hold your thumb six inches away from your eyes the center part of your cheek for four breaths.
directly in front of your nose. 8. Massage a point starting at your temples right
4. Gaze easily at the thumb and take a deep breath. below the eyebrows and level with the outside
Then focus on a distant object at least ten feet end of your eyes. Then place your thumbs on the
away and take a deep breath. Change this focus inside end of the eyebrows and massage. Move
every breath. Feel the muscles in your eyes to the middle of the eyebrow and massage. Then
change as you shift your focus. massage the end of the eyebrow. Lastly, massage
right below the middle of your eye.
Exercise # 9: EYE MASSAGE All these exercises can either be done at a separate
Throughout China, eye exercises are done in schools, time in the order given or incorporated into your
offices and factories. By taking regular breaks for eye daily life activities.
exercises, many people are able to prevent the need
for glasses. These massage exercises are primarily Exercise # 10: ZOOMING
concerned with relaxing the eye muscles. You will be This exercise is designed to improve the flexibility of
using finger massage to stimulate what are known as your eye muscles.
"acupressure points."
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INSTRUCTIONS for Exercise # 10: ACUPRESSURE MASSAGE FOR THE EYES
1. Remember to breathe. Take two deep breaths.
2. Place your thumb out at arm's distance from you ACUPRESSURE EXERCISES
FOR BETTER EYE HEALTH
on your midline
3. As you breathe in move your thumb slowly Acupuncture/acupressure is an ancient system of
healing developed over thousands of years as part of
towards you as you focus your eyes on it. the traditional medicine of China, Japan and other
4. When you get three inches from your face move Eastern countries.

your arm away and begin again. The practice of acupuncture is thought to have begun
with the discovery that the stimulation of specific
areas on the skin affects the functioning of certain
Exercise # 11: SUNNING organs of the body, and that there exists currents of
This exercise is done without any glasses or energy that flow in distinct patterns throughout the
body called meridians. The belief and experience has
contact lenses. The eyes are light-sensing organs, been that when these currents of energy are flowing
they are designed to receive and interpret light smoothly, there is health, when any of these currents
are blocked there is pain and disease.
energy. Eyes need good, natural light in order to stay
healthy and vibrant. Even though we have heard that
the reduction in the ozone layer, we need to protect MAJOR ACUPUPRESSURE EYE POINTS
ourselves from ultra-violet radiation, it is still
important to allow the eyes to receive natural sunlight
at least 20 minutes per day. (full-spectrum lights can
be used if it is not possible to experience natural
light.)
INSTRUCTIONS for Exercise # 11:
1. Remember to breathe. Take two deep breaths.
2. Sit or stand in a place where the sun is shining on
you or under a full spectrum light source.
3. Close your eyes gently.
4. Move your head slowly from side to side so that There are a number of acupuncture/acupressure
you go from an area of shade into an area of light points around the eyes (basically around the orbits of
the eyes which are the bones that surround the
falling on your closed eyelids. Remember to eyeballs). The points shown above are some of the
continue to breathe easily and deeply. Feel the major local eye points.

light on your eyelids; visualize accepting the light

energy.
5. Alternate between five breaths of sunning and
two breaths of palming.
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 1. Jingming (Bl-1) Urinary Bladder Channel, CAUTION: If you are pregnant, consult a trained
lies where the inner corner of the eye meets acupuncturist before treating yourself. Do not
the nose. Bladder 1 and 2 are perhaps the best massage on an area if it has a scar, burn or infection.
two points for eye problems of all kinds from
early-stage cataracts or glaucoma to hysteria SELF-HELP
with vision loss. They are also used for
problems with conjunctivitis due to Wind- Since we consider most eye conditions to be a
Heat and Liver Heat, to blurred vision in the reflection of the health of the whole body, lifestyle
elderly due to Deficient Jing and Blood choices and diet can play a major factor in getting
2. Zanzhu (Bl-2) Urinary Bladder Channel, lies and maintaining good vision. Below are some holistic
in the depressions at the inner ends of the recommendations by the author of this paper, Marc
eyebrows. See Bladder 1. Grossman, OD, LAc. You can view his Vision Works
3. Yuyao Midpoint of the eyebrow in the hollow. web site at www.visionworksusa.com
Good for eye problems related to worry,
excessive study and mental strain. • In general, a diet high in carotenoids, vitamins,
4. Sizhukong (T.B. 23) Sanjiao or Triple Burner minerals and sulfur-bearing amino acids is
Channel, in the depression at the outside end recommended.
of the eyebrow. This is a local point good for • Daily Juicing (organic if possible) – 1 pint per
eye and facial problems, whether due to Wind day minimum. Up to 2-8 pints per day for
invasion or the Liver Yang and Fire. healing. Vegetables used should be mostly
5. Tongziliao (G.B. 1) Gall Bladder Channel, greens.
lies in the cavities on the outside corners of • Drink lots of water - 8-10 glasses of purified
the eye sockets. Good for eye problems water. Avoid carbonated, caffeinated and
including conjunctivitis, red sore eyes, alcoholic beverages. They can actually dehydrate
photophobia, dry, itchy eyes, early-stage your eyes.
cataracts and blurred vision, as well as lateral • Manage your stress - meditate; take a walk in
headaches. nature, practice yoga, use visualization techniques
6. Qiuhou Midway between St-1 and GB-1 or prayer on a daily basis.
along the orbit of the eyes. • Exercise daily - do at least 20 minutes of aerobic
7. Chengqi (St.1) directly blow the pupil on the exercise daily. Walking and swimming are two
infraorbital ridge bone. This is a main point excellent forms of exercise.
for all eye problems, including those due to • Eye exercises can help to bring energy and blood
Wind Cold, Wind Heat and Hyperactive Liver to the eyes, thereby helping to drain away toxins
Yang. or congestion to the eyes.
• Avoid foods to which you are allergic: a study of
Instructions for doing self-acupressure for eye health: 113 patients with chronic simple glaucoma
showed immediate IOP increases of up to 20
GENTLY massage each acupuncture point around millimeters when they were exposed to foods in
the orbit of the eye, starting with B1-1 and massaging to which they were allergic.
each point as you go up and outward. Each point
should be massaged for approximately 5-10 seconds. .Copyright 2003 Vision Works, Inc.
You can massage both eyes at the same time. You
can do this massage as often as you like over the
course of the day. You may find that each point feels
different in terms of sensitivity.

Keep BREATHING as you massage. Deep breathing

helps the cells of your eyes receive the oxygen they
need for healing. Practice long, slow abdominal
breathing while massaging the acupressure points.

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