Eye Gymnastics

Eye tracking

Spiral

Follow the dot as it spirals out from the centre to the edges and back in again.

  • 60 seconds
  • Medium

Sit about an arm’s length from the screen. Keep your head still and use only your eyes.

In the spiral exercise the dot starts at the centre of the screen and travels outwards in a widening spiral until it reaches a large circle near the edges. Then it reverses and spirals back inwards to the centre. You keep your head still and follow it with your eyes only. The spiral gradually changes from very small movements to large ones and back again.

This gradual change is what makes the spiral useful. Small circles near the centre require precise, fine control, while the outer loops take your eyes through a wide range. Moving smoothly between the two is a gentle coordination challenge. Many people also find the spiral calming: the inward phase in particular has a focusing, centring quality, which pairs well with slow exhalation.

The spiral is an intermediate exercise. It can support comfort, concentration and coordination, but it will not correct refractive errors or treat disease. If you notice that the centre of your vision looks distorted or a patch is missing while doing exercises like this, stop and use the Amsler grid screening, then see an eye doctor – central distortion can be a sign of macular degeneration.

How to do it

  1. Sit centred in front of the screen with your eyes level with its middle.
  2. Select a slow speed and press start.
  3. Follow the dot as it spirals outwards from the centre.
  4. When it reverses, follow it back inwards to the centre.
  5. Blink gently whenever the reminder appears.
  6. Close your eyes for a few seconds at the end.

What it helps with

  • Moves from fine, small movements to large ones and back
  • Encourages concentration and a centred, calm feeling
  • Gently uses the full range of comfortable eye movement
  • A varied alternative to simple circles

Tips

  • Exhale slowly as the dot spirals inwards.
  • Do not let your eyes drift ahead of the dot in the outer loops.
  • Try it after the clockwise and counter-clockwise circles.

Caution: Stop if you feel dizzy or nauseous, or have pain or double vision; spiral motion can trigger motion sickness in sensitive people. Ask your doctor first after eye surgery or with retinal conditions.

Frequently asked questions

Can the spiral make me dizzy?

Some people prone to motion sickness may feel slightly dizzy. Use slow speed and stop if it happens.

What is the benefit of the inward phase?

The shrinking loops require fine, precise eye control and help you settle your attention at the centre.

How often can I do it?

A minute or two once or twice a day is plenty.