Astigmatism Exercises
Astigmatism Theory
Astigmatism is a refractive condition caused by an irregularly shaped cornea or lens, which can make vision blurry or distorted. It often occurs together with myopia or hyperopia.
In the Bates Method, astigmatism is approached mainly through relaxation, visual awareness, and gentle exercises. Some people notice changes in how they see with consistent practice, although results vary widely from person to person. In the Bates Method interpretation, this condition is related to tension in the eye's rectus (straight) muscles. That is why the following exercises are aimed mainly at relaxing and coordinating the rectus muscles and reducing their tension. Return to the "astigmatic dial" from time to time to observe changes over time. The goal is to notice whether the lines begin to look more even over time.
Exercise A1. Relaxing the Rectus Muscles
This exercise is meant to gently relax the rectus muscles of the eye and should be performed before more strenuous exercises (such as the Tibetan Wheel). Because its purpose is to relax the muscles, if you feel pain while doing it, stop, rest with a short palming, and do not move on to more strenuous exercises.
- Extend your thumb in front of you at a distance of about 10 cm (4 inches) at the level of your nose. You don't need to see it sharply, as the purpose of this exercise is to relax the muscles.
- Slowly move your thumb upward (to 12 o'clock), as high as you can while still seeing it, and pause there briefly, for no more than 2 seconds. You may feel muscle tension (sometimes slight pain) in this position. Then slowly return your thumb to the starting position. You should feel the muscles relax during the return movement. Continue in the same way to 2 o'clock, then back to the center, followed by 4, 6, 8, and 10 o'clock, returning to the center between each.
- During the thumb movements, breathe as follows: during the movement from the center outward, take a slow inhale (tensing the muscles), and then during the movement inward, a slow exhale (relaxing the muscles).
- Perform the exercise starting at 12 o'clock, moving clockwise; after completing the full circuit, start again at 12 o'clock, this time moving counterclockwise.
Exercise A2. Tibetan Wheel
This is one of the main Bates Method exercises for astigmatism practice: it is intended to support relaxation and coordination of the muscles associated with astigmatism in the Bates Method interpretation.
- Place the chart very close to your eyes (about 2–10 cm / 1–4 inches) so that you can see the whole chart, with its center level with the tip of your nose. Do not worry if you cannot see the image sharply; the purpose of this exercise is to relax the muscles.
- Taking a slow breath in, climb the "steps" with your gaze from the center to the top. Pause for about 2 seconds, and then, while exhaling, make the return movement on the other side, descending the "steps" of the drawing. During this movement, try to feel the muscles tense as you inhale and relax on the way back as you exhale.
Exercise A3. Visualization of a Ball
The following visualization exercise is often used for astigmatism practice:
- Imagine a small ball the size of an eye — made of rubber, for example — near your right eye, or just in front of it.
- Now imagine gently squeezing the ball with the fingers of one hand on its right and left sides. Picture the ball gently changing into an elliptical, "egg-like" shape, then picture your fingers releasing the pressure and the ball returning to its perfectly spherical form. Repeat 5–10 times.
Exercise A4. Gentle Eyelid Relaxation Massage
This exercise is best performed during palming, or right after Exercise A3 (Visualization of a Ball). Some people with significant astigmatism find it relaxing; in the Bates Method it is used to relax tension around the eyes.
- Place one or two fingers on the closed eyelid of each eye, one eye at a time.
- Use only a very light touch — just enough to feel gentle contact. Do not press on the eyeball, and stop immediately if you feel any discomfort.
- Move your fingers left and right about 10 times, up and down about 10 times, then in circles 10 times clockwise and 10 times counterclockwise. Make small, gentle massaging movements over the closed eyelids.
Primary source: W. H. Bates, Perfect Sight Without Glasses (1920), ch. 9 and 6 — full text at Wikisource.