Pencil Pushups
1 Find a pencil, and mark it somewhere in the middle. Draw a letter,
number or dot on the side of the pencil. For this exercise, you'll
focus on the pencil and the dot as you move it toward and away from your
eyes. Pencil push-ups are reputed to correct double vision and crossed
eyes[1], but it can't hurt to try them for other issues — it's free,
painless, and only involves focusing and refocusing your eyes.
2 Hold the pencil in front of your face, at arm's length. Keep the
pencil vertical, so that the eraser is pointing toward either the
ceiling or the floor. [2]
If you're having
someone else help you with the exercise and hold the pencil for you,
hold out your arm to determine how far away it should be.
3 Focus your eyes on the mark you drew on the pencil. Don't proceed
to the next step until you feel like your eyes are solidly focused.
4 Slowly move the pencil toward your face, maintaining your focus on
the same spot. Try to move it in a straight line, toward your nose.
As the pencil comes closer, your eyes will have to adjust to maintain the same level of focus.
5 Stop when you see two pencils. As soon as the pencil doubles, stop moving it closer to your face.
6 Look away for a few seconds, or close your eyes. Without moving
your head or the pencil, shift your focus away from the pencil for a
moment. Focus on something else in your visual field, and don't worry
about looking at the pencil at all for at least 5 seconds. If you're
having a hard time, close your eyes for a moment.
7 Look back at the pencil. Once your eyes are refreshed, try to focus on the pencil so that you aren't seeing double.
If you're still seeing two pencils, rest your eyes for a few more
seconds and try again. Don't get discouraged if you still see two
pencils after your second try — you'll get better! Just move on to the
next step.
8 Slowly move the pencil away from
your face. Keep your focus on the mark you drew on the pencil as it
moves back. Keep going until it's at arm's length again.
9 Repeat the exercise. Pencil push-ups work best when you do them
repeatedly, as part of a daily routine. Set aside five minutes a day at
first, then try ramping up to 10.
If you
struggle to keep track of the time or stay entertained, try listening to
music while you practice. For instance, two songs equal roughly five
minutes, and three songs are roughly 10.
Lifestyle Changes
1 Eat foods that promote eye health. While you probably can't change your vision
with diet alone, you can make sure your eyes have all the nutrients
they need. Try to incorporate these foods into your meals:[3]
Leafy greens (such as kale, chard, collards and spinach)
Omega-3 fatty acids (found in fish like salmon and tuna)
Citrus fruits and juices (such as oranges, lemons, limes and grapefruit)
Non-meat protein sources (like bananas, beans and nuts)
A vitamin supplement that contains omega-3 fatty acids, lutein, zinc, and vitamins C and E.
2 Give up smoking. Smoking can lead to macular degeneration later in
life, as well as cataracts[4][5] Find a support group to help you quit,
or enlist the help of a psychiatrist who applies medical treatments to
addiction.
3 Wear sunglasses. Like smoking, too
much exposure to ultraviolet light can lead to macular degeneration and
cataracts[6].
Make sure your sunglasses UVA and UVB rays.
Wrap-around glasses are ideal, since they'll block light from the sides of your eyes as well as the front.
Try to wear sunglasses whenever you venture outside.
4 Reduce eye strain. Like any other muscle, the muscles around your
eyes can start to feel fatigued and painful if you strain them too much.
Try these tricks to cut back on visual fatigue:
Practice the "20-20-20" trick. If your work involves staring at a
screen for long periods of time, take a break every 20 minutes, and
focus on a point 20 feet away for at least 20 seconds.
Turn down brightness. If you're looking at a computer or television
screen, turn down the brightness to the lowest possible level. You
should still be able to see, but you shouldn't feel like you're staring
at a bright light.
Make text bigger. If you're reading on a
computer, use your program's zoom function to make the text larger. Or,
if reading small print in books is a problem, invest in a reading
magnifying glass or buy larger-print editions.
Professional Vison Therapy
1 Locate a vision therapist. Vision therapy has a few different modalities, but the primary types are:
Orthoptics: An orthoptist focuses specifically on related to eye
movement and coordination. If you have double vision, a lazy eye, or
crossed eyes, this is probably the right choice for you. You can ask
your eye doctor or family practice doctor to refer you to an area
orthoptist.
Behavioral optometry: A behavior optometrist
works on helping patients manage visual skills and tasks. If you
struggle to recall visual information, or if you have a hard time
looking at complicated visual systems (like maps or puzzles), you might
consider behavioral optometry. Ask your eye doctor for a referral.
2 Find out if your insurance will cover therapy. Some insurance
plans might cover vision therapy. If cost is an issue, contact your
insurance company to find out what your policy includes. You might find
out that you need a referral from a specialist (such as a neurologist)
for the treatment to be covered.
3 Prepare to go
to several appointments. Like speech therapy, vison therapy requires
consistent and frequent appointments to achieve success. If you need to
rearrange your schedule to make it to sessions, ask permission from your
school or place of employment well in advance.
4 Do your homework. Studies demonstrate that vision therapy is most
successful when in-office sessions are combined with at-home practice
[7]. If your therapist gives you exercises to do at home, try to be
vigilant about doing them as consistently as possible.
source : http://www.wikihow.com
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