TOTAL BODY VISION

Lessons To Improve The Quality Of Your Vision

BY JACK HEGGIE
Improve
Your Focus
and Depth
Perception

See Texture and

Details More
Clearly

Improve Your
Eye-Hand
Coordination

See Colors More

Vividly

Before you Begin

The Total Body Vision program is presented as an educational tool only, and is not intended to be a substitute for examination or treatment by an
optometrist or an ophthalmologist. Nothing in this tape set is intended to diagnose or treat any pathology or disease condition of the eyes or body.
Before beginning any program of exercise for the eyes, such as this one, be sure to consult an eye care professional. Those with strong myopia,
astigmatism, or crossed eyes or walleyes, or any other serious visual problem, should approach the exercises in a very gradual and careful manner.
What you will need: An eye patch, available at most pharmacies, two high-quality straight yard sticks, and a few colored push-pins.

Jack Heggie

Introduction
Sunning. With eyes
closed turn left
and right while
facing the sun.

Lesson One: Standing

& Turning
Stand up, and, with
one eye patched,
turn left and right
(L1.1, L1.2, 11.3).

Palming. Lying on
the oor, cover
your eyes with
the palms of your
hands.

Dominant eye. With

the aid of a friend,
sight over your
thumb to determine
your dominant eye.

Lesson 2: Eyes, Neck & Shoulders

On your back,
feet standing,
interlace your
ngers behind
your head and
lift the head,
allowing the
elbows to come L2.1
closer together
(L2.1).

Turn your
head left and
right helping
with the arms
(L2.2, L2.3).

L1.1

L2.2
L1.2

L2.3

Clamp your
head with your
arms and slide the
head left and right
(L2.4).

Turn your head left

as you slide it to
the right, then turn
your head right
and slide it tot he
left (L2.5).

L1.3
L2.4

L2.5

Total Body Vision

Lesson 3: Eyes Right & Left

Allow the
stick to touch
your face
below your
uncovered
eye with the
stick pointing
straight out in
front (L3.2).

Wave the
stick left and
right while
following the
pin with the
unpatched
eye (L3.1).

L3.2

L3.1

Swing the stick toward

the mid-line a little
(away from the open
eye) and then swing
the stick away from the
mid-line (toward the
open eye) (L3.3, L3.4).

L3.3

L3.4

Turn your head, hand

and stick away from
the open eye, then
turn your head, hand
and stick toward
the open eye (L3.5,
L3.6).

L3.5

L3.6

Move the stick

left and right by
twisting your
torso (L3.7).

L3.7

Move the stick left and

right and follow with
your eyes, head, torso
and pelvis (L3.8).

L3.8

Turn your head left and

right while keeping
the hand still. The stick
pivots on the hand and
the pin moves right and
left (L3.9).

L3.9

Jack Heggie

Lesson 4: Eyes, Neck & Pelvis

Push your abdomen out
while rolling your pelvis down
so that the small of the back
lifts up and your chin moves
down toward your chest
(L4.1).
L4.1

Pull your abdomen in while

rolling your pelvis up so
that the small of the back
presses down and your chin
moves up away from your
chest (L4.2).
L4.2

Lesson 5: Eyes Up & Down

Move the end of the
stick up and down
by pivoting about
the temple. Follow
the movement of
the pin with the eye
only (L5.1, L5.2).

L5.1

Move the stick up and

down and follow the
movement of the pin
with the head only
(L5.3, L5.4).

L5.3

L5.2

L5.4

Move the
stick up and
down and
follow the pin
with whole
body moving
at the hips
(L5.5, L5.6).

L5.5

L5.6

L5.7

L5.8

Place the stick in

the corner of the
eye and move
the stick forward
and back by
moving the head
forward and
back. Follow the
movement of
the pin with they
eye as the hand
remains level
(L5.7, L5.8).

Total Body Vision

Lesson 5: Eyes Up &

Down (cont.)

Lesson 6: Convergence & the Rest Point

Straddle a chair facing
a blank wall and palm
your eyes (L6.1).

Place the stick

in the corner
of the eye and
nod the head up
and down while
following the pin
with the eye. The
hand remains still
(L5.9, 5.10).

Remove your hand

from your dominant
eye and notice where
you are looking on the
wall. This is the Rest
Point for that eye
(L6.2).

L6.2

L6.1
L5.9

Line the stick up with

the rest point and
swing the near end of
the stick horizontally
toward the center
of your body. Look
near and far along the
stick to the rest point
(L6.4).

Line up the stick with

the rest point and look
at the end of the stick
nearest your face,
then look at the far
end of the stick and
then look at the rest

L6.3

L5.10

Line the stick up with

the rest point and
swing the near end of
the stick away from
the center of the
body. Look near and
far along the stick to
the rest point (L6.5).

L6.5

L6.6

L6.4

Line the
stick up with
the rest
point. Move
the near end
of the stick
down. Look
near and far
L6.7
along the
stick to the
rest point
(L6.6).

Line the
stick up
with the
rest point.
Move the
near end
of the stick
up. Look
near and far
along the
stick to the
rest point
(L6.7).

Jack Heggie

Lesson 7: Squeezing the Eyes

On your back
with feet
standing,
squeeze your
eyes shut
tightly and
then relax
(L7.1).

L7.2

L7.1
Lie on your side and lift
and lower your head helping with the hand. Repeat
while squeezing the eyes
(L7.3).

While laying on
your back with
feet standing, interlace
your gures
behind your
head. Raise
and lower your
head helping
with the hands
and arms.
Repeat while
squeezing the
eyes. (L7.2).

Lesson 8: Standing &

Shifting Part I
Shift the weight toward
the eye that is open
(L8.1).

L8.1
Shift the weight
away from the
eye that is open
(L8.2).

L7.3

L7.4

L7.5

Lie on your stomach facing

to your left with hands
palms down, left hand on
top, and your right ear on
your left hand. Lift your
head and left arm while
squeezing your eyes (L7.4).

Lie on your stomach with

your forehead on the back
of one hand. Lift the head,
hands and legs. Repeat
while squeezing the eyes
(L7.5).

L8.2
Stand and shift left
and right with your
eyes closed. Step
forward and grab the
stick (L8.3).

L8.3

Total Body Vision

Lesson 9: Standing &

Shifting Part II

Lesson 10: VXA Exercise

With the stick touching the nose, move
the far end of the
stick a few inches
in the direction of
the eye that is open
(L10.2).

Straddle the chair

and hold the stick
straight out in
front, with one
end touching the
nose (L10.1).

Shift your weight

towards the eye that is
open (L9.1).

L10.1
L10.2
L9.1

With the stick touching the nose, move

the far end of the
stick a few inches
away from the eye
that is open until
the two push pins
appear to be lined

Shift your
weight away
from the eye
that is open
(L9.2).

L9.2

L10.5

L10.4

L10.3

Straddling the chair,

with no patch, and
the stick touching
your nose, wave
the stick left and
right pivoting about
the nose (L10.5,
L10.6).

Straddle the chair, with

no patch, stick touching your nose, pointing
straight out in front
(L10.4).

Lesson 11: Convergence Card

Straddle the chair with the stick
on the bridge of your nose and the
convergence card near the far end of
the stick (L11.1).

L10.6
L11.1

Jack Heggie
This program was developed by Jack Heggie, an internationally
recognized author and teacher of the FELDENKRAIS METHOD.
Jack specically created these exercises, drawing upon his
years of teaching and private practice, to improve the overall
use of the eyes and body. He maintains a private practice in
Boulder, Colorado and Dallas, Texas and conducts workshops
on running, golf, skiing and vision improvement. Jack is the
author of Running With The Whole Body, Skiing With The Whole
Body and the audio sets A Healthy Back In Less Than 20 Minutes A
Day, Total Body Golf, and Running with the Whole Body.

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ISBN: 1-884605-13-3
2000 Jack Heggie. All rights reserved. e-mail: jackheggie@aol.com
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Music composed and performed by Eric Doc Kampman Photography by William Moses Street www.mosesstreetphotography.com e-mail: mpstreet@earthlink.net
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