Full Protocol: 15 minutes of Eye Yoga with your pinhole glasses

Purchasing a pair of pinhole glasses is an excellent first step towards taking care of your vision. But to reap all the benefits, it's essential to combine them with regular practice. Eye yoga (or eye exercises) is a natural method that aims to relax the eye muscles and stimulate accommodation. Here's a simple 15-minute protocol to do at home with your Ophtalgym glasses.

Step 1: Preparation and Relaxation (3 minutes)

Before you start working your eyes, you need to rest them. Get comfortable in a room well-lit by natural light. Do not put on your pinhole glasses yet.

• Palming: Rub your palms together to generate heat. Close your eyes and place your cupped palms over your eye sockets, without pressing on your eyeballs.
• Make it completely dark. Breathe deeply into your belly for 2 to 3 minutes.
• Gently open your eyes and blink several times to restart natural hydration.

Step 2: Pinhole Eye Exercises (10 minutes)

Now put on your Ophtalgym pinhole glasses. At first, vision through the grid may be surprising, which is normal. Your brain will quickly adapt.

Exercise A: Focus / Defocus (The Pencil Exercise)

This exercise works on accommodation and convergence.

1. Extend your arm in front of you, thumb up (or hold a pen).
2. Fix your gaze on your thumb through one of the central holes of your glasses.
3. Slowly bring your thumb closer to your nose while keeping it clear.
4. Move it away again by extending your arm. Repeat this back-and-forth movement 10 times, gently.

Exercise B: The Visual Clock

The objective here is to stretch the peripheral eye muscles, often stiffened by screen fixation. Keep your head perfectly still.

1. Imagine a large clock face in front of you.
2. Look at 12 o'clock (top) then at 6 o'clock (bottom). Do this 5 times.
3. Look at 9 o'clock (left) then at 3 o'clock (right). Do this 5 times.
4. Finally, make a full circle around the clock face with your eyes, clockwise, then counter-clockwise.

Step 3: Cool Down (2 minutes)

Remove your pinhole glasses. You will probably feel a sensation of clarity, increased brightness, or on the contrary, a slight muscular fatigue (proof that your eyes have worked!).

Finish with another minute of Palming to soothe the nervous system and release any remaining tension.

How often should you practice?

Like any physical activity, regularity takes precedence over intensity. It's better to practice this protocol for 10 to 15 minutes every day (or every other day) rather than one hour on Sunday. Easily integrate it into your routine: after work, while listening to a podcast, or just before preparing dinner.