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Near-Far Focus Convergence Exercise With a Raised Finger Moved Toward the Nose

BeginnerMobilityTier T1

You sit upright and hold your right arm straight out at eye level with your index finger raised. You focus both eyes on the fingertip. Then you slowly bend your elbow to bring the finger toward your nose and back out again.

Targets: Neck (Cervical Spine)

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

none

Home Options

  • bodyweight

Dosage

2

Sets

10

Reps / Time

30 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • The exercises should be performed for approximately 10 minutes, twice daily, beginning with level 1 and starting each movement slowly before speeding up.
  • Move on to the next exercise only once symptoms clear, or after two weeks of level 1, whichever happens first.
  1. A seated man with his right arm fully extended in front of his face, index finger raised, both eyes looking at the fingertip.

    Step 1 of 3

    Sit upright and hold your right arm straight out in front of your face at eye level, index finger raised. Focus both eyes on the fingertip.

  2. The same seated man with his right elbow bent, the raised index finger now close to his nose, both eyes still looking at it.

    Step 2 of 3

    Slowly bend your right elbow to bring the same finger in close to your nose, keeping both eyes focused on it until your vision starts to blur.

  3. A seated man with his right arm fully extended in front of his face, index finger raised, both eyes looking at the fingertip.

    Step 3 of 3

    Sit upright and hold your right arm straight out in front of your face at eye level, index finger raised. Focus both eyes on the fingertip.

Breathing

  • Breathe normally.

Safety Information

Make sure you are in a safe environment before starting any of these exercises, to reduce the risk of injury. If this exercise causes off-balance, dizzy or unstable feelings, keep practising this level for the rest of the ten-minute session rather than stopping or moving ahead. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.