THE BEST NEUROATHLETICS EXERCISES FOR AT HOME
Back pain? Neck tense? Your eyes hurt because you spent the whole day in front of the screen again? With the right neuroathletic exercises, you can really get going again in everyday life.
Neuroathletic training expert Kevin Grafen shows you in detail in his video how neurocentric training works. With the help of simple exercises that you can easily do at home.
BASIC EXERCISES VISUAL SYSTEM
Hold the VOR chart (VOR = vestibulo-ocular reflex) at eye level or hang it on the wall directly in front of you. Keeping your head absolutely still, your eyes follow the lines on the board to the end point. Right, hold 5-10 seconds, left, hold, up, hold, down, hold, diagonal right up, etc.
Lateral field of view
Neutral, relaxed stance. Hold the “Peripheral Perception” visual board about 30-40 cm in front of your face, aligned in the middle. Fix the small "z" in the middle of the board. Now read the letters from the inside out without moving your gaze away from the center.
Try the exercise with one eye and the eye patch.
Hang the Far board on the wall and stand far enough away that you can still see the letters clearly. You also hold the near board in your hand at a distance where you can just barely see the letters clearly. Now alternately read a letter near and far. Do not change the board until you have recognized the letter perfectly clearly.
Now alternately read a letter near and far. Do not change the board until you have recognized the letter perfectly clearly.
Variant: With eye patch / one-eyed.
Hang the two saccade panels about 30-40 cm apart next to each other at eye level on the wall and stand in the middle in front of them (wall distance about 1 m). Now jump from letter to letter with your eyes (1st line left, 1st line right, 2nd line left, 2nd line right etc.). Don't jump any further until you see the letter clearly. Saying the letters out loud supports the exercise.
This exercise can also be performed with the Vision Sticks.
Relaxed supine position on the floor. The Marsden Ball hangs about 60-100 cm in the middle over the face. Let the ball swing in all directions and follow it with your eyes (fixing the letter on the bottom of the ball).
The exercise can also be performed in different standing positions and with different ball heights.
ADVANCED EXERCISES VISUAL SYSTEM
Eye movement and focus
Fix the eye patch on one eye and throw and catch the Marsden ball. The task is to actively follow the ball with an open eye, i.e. also up to the final catching process in the hand with a view of the ball / letter in the palm of the hand.
Tense and relax
Hold the Vision Stick about 30-40 cm in front of your face. Hold your head up and fixate on a letter on the stick.
Slowly move the stick towards your nose and try to keep the image sharp. As soon as you see the stick double or very blurry, reverse the movement. If the two eyes do not work synchronously, the deviating eye can be trained separately with the help of the eye patch.
Hold one end of the Brock String to the tip of your nose and tighten the string. Start with smaller distances between the balls. Focus on the first sphere with both eyes.
The aim is to see two entering and two exiting strings exactly in the center of the hole of the focused ball. (See illustration).
Now gradually focus on the balls behind. The angle of the string to the tip of the nose and the distance between the balls can be varied to increase the level of difficulty.
Relaxation exercise with the grid glasses
The pinhole glasses relax your eyes by reducing the stress factor of light, but bundling the incident light more specifically (punctually). This can be used in different ways. In the case of visual stress, such as is often the case with old head injuries or intensive computer work, the glasses can contribute to better performance.
In addition, the pinhole glasses provide a clearer view. Therefore, it is often used in combination with other vision exercises. The glasses can be worn 5-10 minutes before visual training for relaxation, but also in between in everyday life or actively in sports.
BASIC EXERCISES VESTIBULOOCULAR REFLEX
Basic exercise vestibookular reflex (VOR)
Practice focusing on an object while the head moves asynchronously. To do this, fix the VOR board to the wall at eye level and stand in the middle at a distance of approx. 1 m in front of it. Focus your eyes on the small "z" in the middle of the board.
While your eyes continue to focus on the letter, move your head (5-10 times each) along the horizontal line to the right and back to center. Repeat the exercise along all the lines shown. Start slowly and increase the pace if necessary. If you find an axis particularly difficult, you should train it more.