Jakob | Move or Die

Too much screen time spent indoors makes the life of your eyes hard. Even neck pain, from overuse of the neck-spine and neglect of eye movement can be connected to it. With the following eye mobility drills you can give your visual sense a vitalizing relieve on a hard work day.

Warm Up - Eye Caves - Use this to give your eyes a good rest - You rub your palms together till they get all warm - Now build a cave around your eyes - Gaze into the warm darkness - Repeat as needed

I. Basic Adaptation - Use a small object - Hold it in front of your eye - Now choose too spots - One at medium range the second at "long" range - Bring the object to the spot stay there - Let your eye rest on the object for some seconds - Proceed to the second spot - Repeat the resting of the eye - Keep the gaze relaxed - Come back again an switch the eyes Do a short session, maximum 60 seconds per eye

II. Basic Adapation 2 - Start like in exercise Nr. I - But now keep the object moving - Do this slowly - Feel how the eye works to adapt to the situation Do a short session, maximum 60 seconds per eye

III. The Cross - Eye Muscles Activation - Start with one eye open again - Softly gaze at the nail of your thumb - From there bring the thumb: - Above the eye, - to the side of it - Below the eye - to the side again - also add a little bit of range to every direction - Follow with your gaze without using the neck too much Do one cross per eye per direction.

IV. The Star - Eye Muscles Activation - Start again like in the Cross Exercise - But now add also the diagonal points - Between the up, sides and down - You have now 8 points to look at Do one Start in each direction per eye

V. Ping Pong Lvl 1 You can use a metronome on a slow to medium pace for this one or work without. - Place both hands with the index finger pointing up at the sides of your head - Now let them travel up & down - One going up, while the other is going down - Now start to jump between the fingers - At random or at the pace of the metronome Play for 1-2 minutes

VI. Chaotic Ping Pong You can use a metronome on a slow to medium pace for this one or work without. - Work with both hand again - Use 1 object and one thumb - Let them travel in front of you without order - Now start to jump between the two - At random or at the pace of the metronome Play for 1-2 minutes

VII. Move with Focus Point - Use an object of your choice (small yellow ball here) - Move to it and away from it - Spin around - Change layers - But keep in motion without losing eyes on the target - Be playful and have fun Play for 1-2 minutes

This tutorial is unique on X. Consider bookmarking it. Share if you want to see more like this in the future. Have a great day, Jakob - MoD