Vertical figure eight
Follow an upright figure eight – two stacked loops – to practise vertical and curved tracking.
This exercise turns the classic figure eight on its end. The dot traces two loops stacked on top of each other, one in the upper half of the screen and one in the lower half, crossing in the centre. You follow it with your eyes, keeping your head still. Because the loops are arranged vertically, this version puts more emphasis on up-and-down movement, which we use far less than sideways movement during reading and screen work.
At the crossing point the rotation reverses, so the eyes have to switch smoothly from one loop to the other. On a typical widescreen monitor the vertical eight is a little shorter than the horizontal one, so it can feel slightly faster at the same speed setting. Start slowly and focus on keeping the dot sharp throughout the path.
The vertical eight is a good addition for anyone who wants variety in their eye-break routine. It supports comfort, relaxation and coordination but does not change refractive errors such as hyperopia or myopia. If you find vertical movements consistently difficult or they cause double vision, have your eye movements checked by an optometrist or ophthalmologist.
How to do it
- Sit upright with your eyes level with the centre of the screen.
- Choose a slow speed and start after the countdown.
- Follow the dot through the upper and lower loops with your eyes only.
- Keep your chin level so your head does not nod with the movement.
- Blink gently whenever reminded.
- Close your eyes briefly when the timer ends.
What it helps with
- Emphasises vertical eye movement, which screen work underuses
- Practises smooth transitions between loops
- Adds variety to a tracking routine
- Provides a short, structured relaxation break
Tips
- Rotate a tablet to portrait mode for a taller figure.
- Do the horizontal eight first, then this one.
- Lower the speed if the dot feels fast on a wide screen.
Caution: Stop at once if you feel pain, dizziness, nausea or see double. Check with an eye doctor before starting if you have had recent eye surgery or a retinal or neurological condition.
Frequently asked questions
How is it different from the horizontal eight?
The loops are stacked vertically, so the exercise uses more up-and-down movement. It is a natural companion to the horizontal version.
Why does my head want to nod?
Head movement often joins in with vertical eye movement. Resting your chin lightly on your hand can help keep it still.
Is it suitable for children?
Yes, with adult supervision and short sessions. Stop if the child feels unwell.