hi i'm dr adam fields i'm so happy you're
here let's help that eye strain you have let's get the tech out of your eyes go ahead we're
going to start with pinching your eyebrows and just rolling them a bit let's get some circulation
in those eyes just roll just grab and pinch and roll there's something called skin rolling it's
so wonderful you can do it all over your body it's great for your myofascia and the eyebrows
are really overlooked and so we're not going to overlook them just keep moving go to the lateral
parts of your eyebrows and just kind of roll roll roll roll your eyebrows let's do it let's feel
better good might have a little headache here just gauge it after the video's over and see how you're
doing just roll kneading kneading those eyebrows good let's go right to the center of the
eyebrows now right actually the center end of him right there and take your
fingers and give me some circular motions beautiful just circular motions right here there's
some acupuncture points we're using here this is one is called gathering bamboo but we're
gathering in some relaxation now roll the other direction just nice circular motions keep
the rest of your face relaxed let it go let it kind of exhale and have a nice countenance on
it of happiness and relaxation and bye-bye tech okay we're going to go below the eye above the
orbital ridge but right there actually maybe even right on the bone below the eyeball and just move
back and forth just like this just back and forth a little tenderness if you find tenderness that's
something to go after it's something like oh yeah that's the one i need to go after that and just
rub it circular motions both directions don't be afraid to go around your eyeball into your
extra ocular muscles there's nothing wrong with working that area if something doesn't feel right
though just stop it's super simple okay we're gonna roll our eyes in a circle find that full
range of motion and let's start going clockwise full circles find an area that you go oh that
needs a little more pressure up there sometimes some of those ranges of motion you won't have as
much access to let's give them access let's give your eyes access really arcing up and over up and
over good here we go let's go the other direction all the way around keep going around that's it
keep going big huge circles we do controlled articular rotations with the neck hey why not
doing with the eyes keep your head totally still though and keep circling let's do a couple more go
nice and slow no need to rush good okay let's pump give me some heat with those hands come on get
it going get those hands moving and go right on over your eyeballs good let's give a break
from light bathe your eyes in some darkness right sometimes even when you go to sleep you want to
make sure any little led light any little plug is just turned out no light when you go to sleep good
let's go ahead and we're going to go up to your hairline and we're going to get it right in the
center right about an inch back and we're going to rub a point there it's another acupuncture point
it's called gv23 find some tenderness in there it gives you give me some circular motions there
good isn't it amazing how you have this remote control spots in your body that control other
parts and help things function i mean reflexology on your head on your feet i mean who knows where
the next map will show up even the ear correlates to different parts of the body good just rub
that in there get your other hand in there just to participate let that let that forehead
relax so you can just get in deep good and move the skin around on your head
move it over your skull move it move it i like to move it here we go okay now i'm going
to use my right thumb you're going to use your left thumb and get out there and just stare at
that thumb right right at the full distance of your hand good and look and see the wrinkles on
your knuckle and then bring your finger in bring your thumb in close all the way keep pulling
it in pulling it in right in between your eyes and really focus in on it feel it feel that
muscle just contract and then bring it back good bring that thumb away from you make sure
you're focusing and bring it closer to you just keep going this is tromboning we're playing the
trombone keep a good posture though keep breathing in and out of your nose let the shoulders relax
and let those eyes do the work on this pull it in focus focus really get that focus in and bringing
it back good bringing it back all the way [Music] and all the way out good all the way towards it
really focus in see just the little wrinkles on your thumb pull it in good feel that flex
and bring it back let's do a couple more bring it back flex your inflection that's
what happens you stare at a screen all day and that muscle doesn't get a chance to
move the cellular body with its muscles need to be exercised just like any other
muscle okay let's do a little palming again you think about in nature you walk in the woods
you're kind of you're using your visual cortex you're using that muscle looking at trees and boom
back into the path and then up at the sky and good just rub that and clot and just move in circles
with your palms good moving the other direction good we're going to go to another point shake your
arms out a little bit let's see those thumbs we're going to go right up underneath your orbital ridge
right there and pushing up like this good pushing in and up good this is called drilling bamboo now
while we're doing this relax the shoulders the chest rises up good don't let that chest come
forward good and then we're gonna do rainbow eye rolls so it's just up and around like a
rainbow the eyes come up and to the side up into the side keep going as you push here
oh i love it exercise we're doing aerobics for the eyes good it's something we have
to do to make up for all this screen time there we go let's do five there you go four three two and one good let's do a little stretch
a little 45 degree stretch take your left hand grab your head and pull it 45 degrees good so
this is if you tuck your chin you're going to work that suboccipital a little bit right where
your neck meets your head that's you know you in in the occipital muscle right there you do
a little visual image processing and we want to keep that open flowing and doing fantastic so
go ahead and just tuck and pull it's the tuck and pull good let's go the other side grab your
right hand pull it 45 degrees and just pull and breathe right into that breathe into
that stretch let breath guide your stretches [Music] now we're just going to take our
fingers and just rub on that area just rub right on that suboccipital 99 of
you have a little soreness back there work it good just side to side [Music] and go up a little
bit higher into the occipital bone into your hair and just work right up in there and let's do a couple occipital lifts it's my
favorite exercise take the knuckle right here at the base of your thumb right to your mastoid
process behind your ear and just hook right under that shelf and hook with the other side and
i want you to laterally flex your head as you push your head up with the one hand and then
the lower hand is pulling down and let's keep going so you're pushing and pulling creating a
little torque in there and lifting actually the temporal bone which connected to the occipital
bone we'll head to the occipitals in a second just keep going back and forth you might find one
area is a little bit tighter than the other and just push that a little bit more my left side
feels like it needs a little more attention okay now more of a 45 degree angle and bring the
hand a little bit further back on the occipitals and lift lift lift there you go good enjoy this
one you might just find that occipital and ocular soreness that ocular headache just starts to
melt with this okay come up we're gonna do some sideline side side long glances but what we're
gonna do is we're gonna go extremely to one side focus in on an object and then we're gonna go back
to the to the other direction and focusing on the object i'm going to start to the left you start
to the right so keep your head totally straight and look as far as you can to the left and
focus on something and then back over to the right and then to the left good really push into that end range motion it's like a pilates class for the eyes i lotties push it there you go push it go for it get that
eye moving good palms are facing forward chest is a posture is good keep working it hard really hard if you have take a couple of
seconds in that extreme range of motion turning your head a little i mean not turning
your head turn your eyes left and right good now i want you to take your your
pointer fingers put on the side of your head and then you're going to take your pinkies
and you're going to go right in between your eye and your super orbital ridge just push
them right in there good if this doesn't feel right if you feel whatever in any way just
stop so you might see a little like light flashing you might see a little redness
just really relax in there you're going to feel a little pain in there and let's take
some deep breaths in through your nostrils and let's see if we can get this to go you know
you can have trigger points in your extra ocular muscles so let's just breathe in through that
nose and just hold those pinkies right there and let's get this to dissolve beautiful keep going [Music] see if we can let it go sometimes
people feel this radiating to their face their head pull the shoulders down let's
get those shoulders away from your ears good you start to feel it relax a little
bit now maybe like am i pushing as hard take your arms down open your eyes let's go
ahead and do some blinking exercises let your face relax close your eyes squeeze a little bit
and open your eyes relax close your eyes squeeze open relax let the shoulders relax close squeeze
open let your face relax close squeeze get those eyes closed good open relax close squeeze good
open now go ahead and take your pointer finger and let's start massaging right in between your
eyebrows right where your nose meets your brow procerus muscle or what some people
call the third eye let's do some circular motions good let your jaw relax even let
your forehead relax let your scalp go your ears when you're when you're looking at
screens you want to take every 20 minutes look somewhere else for a good 30 seconds or so or get up drink lots of water so it makes
you get up and have to go to the bathroom let's go circular motions
the other direction [Music] great so happy you're taking care
of yourself you can take your arms down do two of these videos per day while
you're looking to get yourself better otherwise one a day is great
we'll see you on the next video
