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Introduction
It is undeniable that through our modern way of life our eyes get less and lessdemanded.
Even if the vision in our time is always important - for the most part information is
transmitted visually - but the eyes are usually used only very restrictedly. We may read
very a lot, but our visual environment usually is within a few meters distance only. The
TV is a few meters away, the newspaper or a book a few hand-width, and the computer
screen at arms length. So the problem is, that we spend hours, for
example in front of the monitor and look at it in the same distance.

We do not look once into the distance, then in the vicinity, etc. but
constantly stare at the same distant point. The eye muscles get less and
less exercised, like a couch-potato who only constantly lies on the sofa.
Our environment the office, at home, leisure time covers
only a few meters. Mostly, we look not
too far away, and the ability to focus at
different distances decreases.

The myopia - the inability to focus far remote - is for most people somewhere a
civilization disease. There are also naturally inherited genetic causes, as well as diseases
which cause deterioration of vision, such as multiple sclerosis, clouding of the lens,
cornea curvature, retinal detachment, etc. But fortunately, this is rarely the case. Most
people can improve their vision by doing some easy and fast exercises a day. There are
just a few things you need to know.

The three-point exercise for the inner eye muscles

The first exercise, we begin with, is the three-point exercise. With the three-point
exercise you can activate the inner eye muscles, which are responsible for focusing in
different distances. The three-point exercise is the most importand exercise and will
therefore be explained in detail.
All light must go through the eye lens before it can reach the sensory cells on the retina.
The ciliary muscle is ordered around the eye lens, and by pulling together or relaxing the
muscle the curvature of the lens is changed and therefore the refractive power of the
lens adjusted. In order to obtain sharp images from near and distant objects the
refractive power of the lens is constantly changing and the light is bundled together so
that on the retina a sharp image can emerge.

Schematic drawing of an eye. The lens is

surrounded by ciliary muscles. These adjust the
lens to focus objects in different distances.

Most people see blurry because inner eye muscles arranged around the eye lens do no
longer react very well. The muscles do no pull together, and the image appears blurred.
The aim of the three-point exercise is to activate the eye muscles like in a movement
therapy.

As we can not control the inner eye muscles consciously and actively, there is a trick how
to activate the natural accommodation of the eye. As we close the eyes, and then re-open
soon, the eye reflex will stimulate the ciliary muscle which will start to move.

Preparation
The eye exercises presented here are almost everywhere and very easy to do. You need
only little time. In the first two weeks it will only take about 10 minutes a day. After that
you will have to practice only a few minutes while waiting on a bus or while drinking
your coffee for example to experience a continued success. There are only a few little
things that you should be aware of, and then we can start.
Most important: you need bright daylight for the exercise. Artificial light or doing the
exercises in the night should be avoided. Even on heavily overcast days you should not
start with the training, because the light ist not bright enough to sharp contours and
your eyes will have difficulties to focus. Best start on a pleasant
sunny day with the first exercise.
Go outside, find a quiet place where you can sit undisturbed for
about 15 minutes. Make yourself comfortable. If the sun is too
strong, and you are dazzled, look for a shady place or turn round,
so that the sun lies behind you. You should not be blinded by the sun, when
you open your eyes. A cap may also protect you from the direct sunlight.

Find three contrasting objects at a distance of about three, 15 and 50 meters

distance.
If your vision is very bad, so look for objects even closer to you. The first object should
be near enough, so you can see it reasonably well.

Objects with bright-dark contrasts are ideal. Reflective surfaces such as windows, metal
surfaces, water must be avoided as they fade.

3-Point Exercise

Please, try to remember the approximate location of the three chosen objects, so that,
after opening your eyes, you will be able to look immediately and directly in the
direction of the object and focus it.
All exercises should of course be made without glasses.
So, here is how to do the Three-Point Exercise:
Find three contrasting objects at a distance of about three, 15 and 50 meters. If your
vision is very bad, so look for objects even closer to you. The first object should be near
enough, so you can see it reasonably well.

Now close your eyes for about 3 seconds, relax, and then open your eyes quickly and
look in the direction of your closest object without blinking. Once you blink, your eyes
will relax, and the exercise will have no effect. So please do not blink!
See the first object for about 3 to 5 seconds. Try to look at a distinctive point of the
object. Then close your eyes for three seconds, and move your head in the direction of
the second object. Look at this again for about 3 to 5 seconds. Close your eyes and turn
your head in the direction of the object, which is farthest away from you. Look at it for a
few seconds, then close your eyes and relax again.

Now proceed with the exercise again three more times as a I have described above.

What you should be able to see during the three point exercise:

Further good exercise objects:

What you should see

How you see before starting the three-point exercise: blurred

After a few passages, often even in the first round of the three-point exercise, you will be
able to see very sharp for a short moment. Where previously only vague stains were
visible, now you can recognize for the first time clearly outlines.

Thats how your vision should be after the first exercise.

This is a great moment for many people, because it is clearly now, that the eye muscles
are very agile, and a normal vision without glasses is possible. For a few seconds you will
be able to see car number plates, road signs, trees clearly. As the eye with the next
blinking gets relaxed again, the unusual clear vision will disappear. The phase before
you are blinking, I will call further in this text the alpha phase.
Do not try to keep the alpha phase as long as possible. It is not important to keep the
alpha phase fix, but the goal should be the mobility of the eye muscles by repeating
contraction. This activity will give you the ability to control your eye muscles, so that you
can create a sharp image of your environment automatically.
Do not try to see better by tensing your eye muscles intentionally. Let the eyes do the
work automatically, just open your eyes, and your eyes will do the rest.
Stressed eye muscles are a hindrance for the exercise. Relax. Close your eyes and imagen
a beautiful beach with palm trees and the sea. And then, when you can see the beach
with your mental eyes, you can easily open your eyes and look in
direction of the chosen object. The focusing will be done by your
eyes.
Again, do not try to control your eye muscle. Just open your eyes
and you will get a positive outcome.

Alpha/Beta-Phase
Do the three-point exercise three to five times a day, each with three passes, and you will
see how your vision with each passing day appreciable gains in strength. Do the threepoint exercise regularly, at least initially.
Once your eye muscles are activated, you can exercise as often as you desire, e.g. only 23 times a week. Note also that you do not always practice the same distances.
After a few hours of active seeing, your eyes may get tired, and the ability to focus may
lose strenght. In most cases a tension of the inner eye muscles is responsible for that.
Make a break, close your eyes for half a minute. Imagen a beach scene, see the water, the
palms and the sand. Then open your eyes, and move your eyes slightly to all sides. You
will see that the eyes are recovered and relaxed.
After you were able to see quite clearly in the alphaphase, the clear vision will be
stopped with the next blinking, and you may think, that your vision has dropped back to
the initial vision.
But after a few weeks, you will be able to recognize, that after blinking, you no longer fall
to the starting level, and that your vision of both eyes has improved throughout the day.
This improved vision I call here the beta phase. After a few months you will see in the
beta phase as good, as you did at the beginning in the alpha phase. And the alpha phase
will be also improved beyond the alpha phase you experienced at beginning.

Alpha condition after a few minutes of practice (picture left) and months later (picture
right). First, there is still some double images. After a few months, the contrasts become
very sharp.

Beta phase after blinking (picture left) and beta phase after blinking months later
(picture right). Even in everyday life you will see your environment much better than
initially (see picture below).

In comparison: how you saw, before starting with the exercises.

Progress
After about two to four weeks of practice you may think that no improvement is
experiencing, that you can not hold the alphaphase for long time. But if you walk
through a familiar environment, you will soon realize, that your vision has improved
enormously, even in the beta phase. You may now read street signs and house signs,
which you could not decipher without glasses for years. So, do not be demotivated, if you
can hold the alpha phase only for a short time. With each exercise you will improve your
ability to see your environment more sharply.

Your eyesight seems to improve apparently slowly. But in reality there is a progress with
every exercise you make. And this progress is clearly visible also in the beta phase.

Practice both eyes

Sometimes, you can see only sharp on one eye (in the alpha phase), while the other eye
is still in the beta phase and sees a little fuzzy. Please note, that not always the same eye
is in the alpha state. Both eyes should now and then alternate.
You will find out which eye sees better during the three-point exercise. After opening the
eyes and before you blink, hold the flat hand on the left and then right eye. Compare
with which eye you see better.
If during several days only the same eye sees sharply, you should practice the weaker eye
additionally.
Cover the better eye with your hand, without pressing, and make the three-point
exercise with the weaker eye. Of course, you should not
neglect the better eye. Just make after every three-point
exercise with both eyes, one more exercise with the
weaker eye.

Sources of error:
Do not be disappointed, if there is no visible success right at the beginning. Here are a
few possible sources of error cited:
Perhaps you have chosen too little contrast objects. Try to exercise at various objects,
until you have a sense of what objects are well suited for the exercise and what less.
The selected objects may be too far away, or it is already too dark outside. And most
important, do not blink after opening your eyes.

Do not use closely patterns for the exercise (stripes, fonts ...). In these cases, the brain
will attempt to focus and will be irritated by the parallel pattern. The brain moves the
eye muscles until a sample shows a sense, and tends to interpret the lines as a single
one, and the letters can not be deciphered. You would do easier by looking at the
writings at a right angle than farther sideways.

So, you can control the improvement of your eyesight at the beginning by reading great
writings in the distance, but for the exercises these patterns are poorly suited.
Monitors and TV screens are not suitable at the beginning of the exercises. But after a
few months you will be able to watch tv without glasses.
Actually you should not exercise looking through windows, sunglasses etc. , as these can
be dirty, they also often may reflect, or reduce the contrasts, and generally distort the
picture.
It is much too dark inside buildings illuminated by electric light for the exercises.
Outside, during bright days, you have optimal training conditions.
The most common sources of errors are in any case: to little light, the wrong objects and
blinking after opening the eyes.

Use your glasses only if necessary

Make sure to use the glasses as little as possible, and try to increase times without using
your glases. Do not use your glases, if it is not absolutely necessary. At the beginning,
you may have difficulties to see after dark, or under bad lightning conditions. But as
long as you continue to improve your vision, this will not be a problem, and improve
after time. Try to extend the period without using the glases and do not use glases for
reading books or the paper.
Please notice, to use your glasses when driving. Only if your eyesight have improved as
far, as to pass an official eye test, you should drive without glasses.

The disadvantages of glasses, contact lenses

or eye laser surgery
Glasses, contact lenses and laser surgery all have their advantages, but also have some
serious drawbacks.

In recent years, clinics shot from the soil in which modern laser surgery burn a piece of
the cornea, and shape the contact lens inside the cornea. To laser the eye is not only very
expensive, but also constitutes a significant health risk. It is a solution to
shortsightedness, but one that is not always necessary. It is little similar to the problem
of increases in obesity, and the possibilities of modern cosmetic surgery. Or just try to
obtain agility again by doing some movement.
The lenses have the disadvantage that you need to put them in
and out every day. Some do that quickly, some less. I have worn
contact lenses for many years, and hated it every morning. What
is more serious, that you can scratch the cornea. As the cornea is not renewed by the
body, in the course of a life these scratches add up, and produce at night a view of
glistening unpleasant light. Moreover, the costs of the contact lenses are not
insignificant, and it can lead to dangerous eye infections.
The glasses have the advantage that they can immediately compensate for
visual defects. But they are very disturbing. Causing bruises on the nose.
Glasses are not very comfortable, and you see only a small part of your visual
field, so you have to move your head instead of your eyes. This
leads to neck pain and poor posture.
Whether you decide to compensate your lack of movement with
a crutch or a wheelchair, or to make a few simple and easy
exercises, its up to you.

Astigmatism
Perhaps you noticed after a few times practicing that although you can see the sharp
objects, sometimes they see depicted on several occasions. Depending on your
ametropia, now the effect of astigmatism is clearly visible. Now you may see sharply, but
the objects appear with several edges. The parallel contours were not previously visible,
because the edges were blurred and the surfaces of two objects flowed into each other.

For astigmatism, there are several possible causes. Sometimes the cornea deforms, and
it comes to an astigmatism. You can not correct this with the eye exercises.
But there is also the lens astigmatism, which with the progress of the exercise period,
you will be able to correct!

In order to offset the different lens curvature (astigmatism) of both eyes, in most cases,
glasses have to be grinded differently. This has the disadvantage that both eyes now look
in different directions when you look through the glasses. People with varying
astigmatism error look like a chameleon, which looks in different directions.
Once you have put the glasses away, you have the problem that the outer eye muscles responsible for the movement of the eye up, down, left, right - now without glasses again
have to learn to coordinate work.
With a few simple coordination exercises this problem can quickly be repaired.
This exercises can be found in the "coordination and agility" page.

Coordination and agility exercises for the outer eye

muscles
If you can see reasonably well at different distances with both eyes, you
alsoshould practice the outer eye muscles, so that both eyes together can target well
coordinated a certain point in front of you.
The six external eye muscles are arranged around
the eyeball, and they move the eye up, down, right,
left.

With glasses, you have a very restricted circle of view. Most often the edges of the glasses
hinder you to look sideways, the eyes can only look forward. Instead of moving the eyes,
you must instead turn your head. Often, the glasses are so polished that they only allow
undistorted vision, if you look straight through the glasses.

The disadvantages accumulated by wearing glasses, we will now remove with the
following exercises.
General movement Exercise
Without the glasses you have a much wider field of vision, which simply can be achieved
by moving the eyes. Move your eyes just aimlessly up and down, in a circle, or whatever
you want, each for about ten seconds. This will activate the outer muscles again.

Focus objects in your face circle out of the state

Due to the immobility of the eye through the rigid front seeing with glasses you may
have lost the ability to focus an object with both eyes and you may squint. As now both
eyes have difficulty to put an objekt together without eyeglass, you see the object twice.

Find some distinct points in your visible district. Look at them each for a short time
from a standing position without moving your head.

Focus objects while moving

After both eyes can fix objects together, it is time to exercise fixing objects and holding
watching them while moving.

On the one side, you can search moveable objects, that do not move too quickly, or you
can look at objects while walking. You can follow with your eyes passing cars, tennis
balls in a tennis game or birds in flight.
You must not practice these exercises every day. Once you do not use the glasses, and
you can see reasonably well, you exercise your eyes automatically. But, the exercises will
help you improve your seeing more faster.

The fine-tuning
If you can already reasonably well focus sharply, and also have no difficulty with the
coordination of both eyes, you can now do the last step towards perfect vision.

Just take a text on paper - the print quality should be very good - and move the page as
near to your eyes, as you just see the characters sharply and can recognize them clearly.
Then again slowly move the text away, and than again toward you etc. And do not forget,
you need lots of light for the exercises. Best if its sunlight.
Book covers, with their contrasting headlines are very well suited for the exercise.

If you can read the text with outstretched arms, you are on the right track. Now take the
next smaller text size for exercise.

Exercise with which you can correct your

farsightedness:
Just take a text on paper - the print quality should be very good - and move the site as
far to the eyes, until you just see the characters sharp and can recognize them clearly.

If you exceeded the limit of the just recognizable, move the text again a few inches away
from you until you can see very sharp. Then slowly move back the text closer, etc.
Remember, you need lots of light, preferably sunlight. Book covers, with their
contrasting headlines are particularly well suited for the exercise.

At the beginning of the exercise succeed most easily with headers, as they are printed
bigger and with wider letters.
If you can read the font in half arms length, you are on the right track. Now take the next
smaller script size for exercise.

Are there any risks or disadvantages?

Sometimes, when it is very bright outside during the exercise, the eyes may get some
tears. This may be a problem for women with make-up. After a few months this
annoying effect will stop. I do not know any other negative side effects. But the ultimate
decision and responsibility whether, how, when and how often you want to do the
exercise is up to you.
Regardlessly of whether you do the eye exercises or not, it makes sense, to visite an
ophthalmologist regularly. There are several reasons, why the vision of your eyes may
get worse, and not all can be improved by eye exercise.

Disadvantages
In the darkness or in dark spaces - such as in a disco or bar - the vision is far worse than
during the day. The darkness let your eyes open the pupil in order to let more light in,
and the depth of field gets reduced.
This physical phenomenon is similar to the effect in a foto camera. But after some
months of practicing, you will be able to see sharply also under weaker light conditions.
Even if short-term vision improved significantly, it takes months, often years before you
see as good without glasses as with glasses. So do not expect miracles overnight.
Otherwise, the exercises are easy to do and they will not take a lot of time. You can do
them while waiting on the bus, train etc. You only have to remember to do so.
This site is a translation of the original german site (www.eorama.com). I hope you
could get the idea anyway. :)
I wish you a lot of success and perseverance during the next few months,

Yours,

Christoph