For week 1 & 2

1. Warm up exercise – Visualization

a. Sit comfortably in a quiet room. Close your eyes.
b. Let all your muscles go limp and slack. Focus on your breathing and its rythm.
c. Imagine your lungs expanding when you breathe in. To accommodate the
expansion, the chest and abdomen expand too.
d. Visualize these movements mentally.
e. When breathing out, imagine the chest and abdomen contracting and the lungs
deflating like balloons.
f. Repeat this exercise for three minutes.
2. Warm up exercise – Dodge Ball
a. Suspend a soft ball at about chest height from the ceiling.
b. Stand directly in front of the ball. Get someone to hold the ball as far away from
you as possible, and ask him to release the ball.
c. As the ball swings towards your chest, try to move out of the ball's way without
moving your feet. (Note: If you do not have anyone to help you, just swing the
ball away from you to start the exercise.)
d. Repeat this fun exercise as many times as you wish.
3. Eye exercise – Neck
Do them slowly and keep your spine straight. Your neck relaxed and your shoulders
facing forward.
a. First drop your head back, then drop it right forward.
b. Now keeping your head erect, turn it all the way to the right, back to center, then
all the way to the left.
c. Next drop your head forward and roll it around as wide a circle as possible.
Repeat in the opposite direction.
d. Now, raise your right shoulder, then drop it down. Repeat with the left. Lastly,
raise both shoulders at once, then drop them down again.
4. Eye exercise – Focal Flexibility
You may want to do this exercise after a long session of reading or writing.
The benefits of this vision improvement process are that the crystalline lens become
more flexible and thus enhance our ability to shift focus quickly from near to far, and
vice versa.
Do not use glasses when you are doing this exercise.
a. Hold up a finger or a pencil near the tip of your nose, about 6 inches away.
b. Look at your finger-tip for five counts. Try to see the finger as clearly as possible.
c. Then choose a distant object, e.g. a chimney, tree, flag etc. at least 20 feet (6
metres) away. Continue for five counts.
d. Alternate between the near and far objects, looking at each for about fice counts at
a time. Repeat the exercise forty times.
When you have completed this exercise, perform palming for two minutes or more.
5. Eye exercise – Tracing
6. Eye exercise – Visualize Distant Scene
7. Eye exercise – Eye Pressing

For week 3 & 4

1. Warm up exercise – Visualization
a. Sit comfortably in a quiet room. Close your eyes.
b. Let all your muscles go limp and slack. Focus on your breathing and its rythm.
c. Imagine your lungs expanding when you breathe in. To accommodate the
expansion, the chest and abdomen expand too.
d. Visualize these movements mentally.
e. When breathing out, imagine the chest and abdomen contracting and the lungs
deflating like balloons.
f. Repeat this exercise for three minutes.
2. Warm up exercise – Neck
3. Eye exercise – Fingernail Tracking
4. Eye exercise – Visualize Distant Letters
5. Eye exercise – Alternate Near & Far Reading
6. Eye exercise – Eye Pressing
7. Eye exercise – Focal Flexibility