Astigmatism, or distorted vision, is an error of refraction that often accompanies myopia or hyperopia, but that can theoretically exist on its own. It is a symptom of a muscular imbalance or tension that presents itself as an irregularly shaped cornea (in case of corneal astigmatism), or lens (in case of lenticular astigmatism), which consequently causes an image to be shown not as it is, but wave-y or otherwise misshapen.
The cornea of a healthy eye looks like a top of a sphere. The shape of an astigmatic cornea looks more like a rugby ball, shorter on one side and longer on the other. The the shape of the cornea is indirectly influenced by the pull of the recti eye-muscles on the sclera, to which the cornea is attached. The eye has 2 pairs of recti muscles, of which one pair moves the eye up and down, and one pair moves the eye side to side. If the recti muscles are relaxed, the cornea is spherical. If the recti muscles don’t work in harmony, if one set is tighter than the other, the force that is created changes the shape of the sclera and therefore the shape of the cornea. And that causes imperfect vision.
Similarly, the lens is controlled by the ciliary muscle, and if the tension in any part of the muscle is uneven, it too can result in the lens shape to change.
Astigmatism is created by the wrong usage of our visual system, predominantly by moving the eyes in one direction more often than in another direction without a corresponding movement of the rest of the system (the head, the other eye, etc.). Our eyes prefer looking at objects straight on, or as straight as possible. Therefore, when the eyes move (attracted by a signal, or even as a response to a sound that was heard), the head should follow the eyes’ movement immediately to correct the angle under which the eyes look. When one constantly, and over a long period of time, moves the eyes in the same direction without moving the head (i.e. looking at multiple computer screens by only moving the eyes, or looking from a notebook to a screen without moving the head), the muscles get out of balance and tense up, and astigmatism appears.
Now, the good thing is that any tension in the eye muscles can be released, which will then allow the cornea to regain its original shape and the astigmatism to subside. At the same time good vision habits can be established and the coordination between the eyes and the head can be restored. That is what we will work on in this section.
LET’S PRACTICE
RELAX: Similar to the tension in the oblique muscles, which influence the shape of the eye ball, the tension in the recti muscles can be released using the relaxation techniques that were presented in prior modules. Therefore your practice of palming, sunning or swings will help with releasing your astigmatism.
Additionally, one can release tension by simply closing the eyes and letting go, by remembering what a relaxed state feels like, then applying it to the particular (tense) situation. More about this in the instructions for the “FIGURE EIGHT” technique below.
MOVE YOUR EYES, MOVE YOUR HEAD: In order to eliminate and further prevent astigmatism from happening, you eye-head coordination must be reestablished. When your eyes move, the head follows. That is true with the exception of reading text from a small piece of paper or a small device (i.e. a phone). With anything bigger than a smart phone, the rule is “WHERE THE EYES MOVE, THE HEAD FOLLOWS”. Both the figure eight, and the ball toss practice below will help you.
KEEP YOUR HEAD STRAIGHT: Finally, ensure you hold your head straight, not tilted to one side or the other. Check your posture in the mirror. With the same thought, when looking at something or someone, face the object or the person, do not glance at them sideways.
FIGURE EIGHT
This practice will help you identify your points of tension, as well as teach you a technique to release it. This is THE ONLY practice in our program where you will be asked not to let your head follow your eyes (at first). However, it is absolutely critical that you follow the rules of this practice fully and NEVER PUSH THROUGH ANY TENSION and pain as you practice.
Prepare your practice chart as instructed in the resource section of this technique.
Identify your point of tension:
Put a mono shield on,
Bring the chart 6-8 inches from your face.
WITHOUT moving your head, move your eyes from dot to dot and pay attention to where your eyes start to strain. Is it in the far ends? Is it the downward curve?
The points where your movement is uncomfortable are your points of tension.
If you know you have astigmatism, but you have not felt any tension, bring the chart closer to your face and try again. You may also turn the chart vertically to find your point of tension.
Once you have identified your point of tension for one eye, do the same for the other eye.
Release the tension:
Follow the figure eight (with your head still). As soon as you get close to the point of tension, close your eyes and continue through that spot in your mind. When you are through open your eyes and go through the easy parts with your eyes open. Do it several times.
Notice how your eyes feel when you are going through the part of the figure eight where your eyes are at ease.
The next time you go through the difficult part, keep your eyes open, exhale before you get there, remember the ease which which you went through the spot with your eyes closed. Remember the ease that allowed you to go through the easy parts of the figure 8. Keep that ease as you go through the difficult part.
Continue, combining the practice with your eyes closed, as well as your eyes open until you can move through the point of tension with ease, until there is no longer a point of tension. It may take several sessions.
Practice in one direction (start from a chosen point and move to the right and around), then the other direction (start from the same point and move to the left and around)
Practice Lenses: L and R
Tips & Watch outs:
DO NOT push through the tension, always release it. Pushing through will make your astigmatism worse.
If you have presbyopia, it is possible that having the chart close to your face will create tension everywhere. In that case adjust the distance to where the general tension disappears, then identify your point of astigmatic tension from there. You may also adjust the practice distance accordingly.
To release astigmatism, it is important to work with each eye separately
Introduce the correct eye-head coordination:
Experiment looking at the chart from various distances and at various angles, horizontally, vertically, at a 45 degree angle, etc.
As you move your gaze along the line, or from dot to do, let your head follow your eyes immediately. Notica that the eyes move first, then the head follows just a split of a second later. Do not force them to move at the same time. It may not feel natural at first, so be patient.
Then, as you go through your day, pay attention to how you look and always let your head follow the eyes. Pay special attention to moments such as watching TV, computer work and other close in work where you are used to simply move your gaze, but not your head. Be intentional and replace the old habit with a new one.
Resources:
Download FIGURE EIGHT chart here
BALL PLAY
Find a ball that you can throw and catch. Smaller balls are usually better, juggling balls that do not run away are the best. However, any ball can do, as long as you can catch it.
You can practice eye-head movement coordination with both eyes together. However, to be more intentional about releasing your astigmatism, practice while wearing your mono shields, one eye at a time.
In all of the throw described below, follow the ball at all times with your eyes AND YOUR HEAD (the head follows the eye immediately)
Stand or sit and throw the ball from one hand to the next, below your chin, at your waist, above your head, whatever your abilities
Throw the ball up into the air and let it drop, then pick it up with intention (that means look at the ball before you pick it up, and as you bring it back to the starting point)
Throw the ball in the direction of your point of tension (as described in the FIGURE EIGHT technique), catch it, or let it drop to the ground, then pick it up with intention
Practice with both eyes together to re-establish a correct eye-head movement coordination. Practice with mono shields for astigmatism release.
Practice Lenses: L and R
Tips & Watch outs:
Check for your breathing during this practice, do not hold your breath. Breathe out as you throw the ball and in as you catch it.