In this instructional video, Bill from Beyond Fitness Online presents a simple eye movement routine called the Smooth Pursuit to address pain, dizziness, blurry vision, and neck stiffness. He first advises viewers to perform a self‑assessment using an online Snellen chart to gauge visual clarity, and to check neck mobility in all directions for stiffness or pain, as well as any current dizziness. The core exercise involves holding a thumb out in front of the face and moving it while keeping the eyes fixed on it. The routine progresses through horizontal, vertical, diagonal, and finally a spiral pattern, each performed at about one second per direction for roughly 15 repetitions (or 15‑30 seconds for the spiral). After each set, viewers are instructed to reassess neck range of motion, visual acuity on the Snellen chart, and dizziness symptoms, adjusting speed if symptoms worsen. Bill invites viewers to share results in the comments, promotes his book "Rewiring Pain" for further drills, and encourages ongoing healthy living.
Chapters
If you've got pain, dizziness, trouble focusing, or blurry vision, I can help you with that with one simple exercise. Hi, I'm Bill from Beyond Fitness Online, and today I'm going to show you an exercise called the Smooth Pursuit. The first thing you want to do is get an assessment. So I recommend getting a Snellen chart off of the internet, this right here, and just seeing what does your visual system look like. How clearly can you see things? Also, we want to check how does your neck move. Check in all directions. Rotating left and right, up and down, tilting left and right. See if there's any stiffness, pain, or any lack of mobility in any of those areas. Also assess to see if you have any dizziness right now because this may also help with that. So the exercise we're going to do is called a smooth pursuit. What we're going to do is we are going to stand up nice and tall. We're going to tuck the chin just down just a little bit, put the thumb out in front of us. We're going to look right at the thumbnail. We're going to do this horizontally first, so we're going to move the the thumb left and right, keeping your eyes on the thumb the whole time. Now we want to try to go about 1 second in each direction. 1, 1, 1, 1, 1, 1. Do this about 15 times and then reassess your neck range of motion. Recheck your visual system and see if that's working better. Recheck your dizziness. Has that helped at all? If it's made it worse, you want to slow yourself down. If it's made it better, then we're onto something. We're also going to do this in a vertical fashion. So we're going to have the thumb out in front of us. We're going to go up and down. So again, the head's not moving, just the thumb's moving, and we're keeping our eyes on it. So our eyes are going vertical. Again, we're going to do this at about that same speed, 1 repetition per second, and we are going to keep our eyes on there for 15 repetitions. And then again, reassess yourself. Then finally, if that's worked, We can do it diagonally. So we're going to start upper right, lower left. We can do it that way. You can also do it upper left, lower right. If you feel like you're having a hard time keeping your eyes on your thumb, that shows us that there's definitely a weakness here and you may need to just slow yourself down a little bit. Now, after, after you've done that, recheck yourself, see if your neck range of motion has gotten any better, see if your vision has improved. And then finally, we're going to take this one more level. We're going to do what's called a spiral. So we're going to hold it out in front of us and we're going to start to do circles. And that circle is going to slowly get bigger and bigger and bigger. And once that circle gets really big where you can barely keep your eyes on it, we're going to go the other direction and kind of spiral back down to the middle. Again, this should take you 15 to 30 seconds to get through all that and then reassess your neck again. And then reassess your vision on the Snellen chart here and see if that's helped. I'd love to know how this helped you improve. If it made your neck feel better, if it improved your vision, leave those in the comments below. If you want more information on this, I did write a book called Rewiring Pain. If you're interested in checking this out, this tells you about all the drills that I show you on this channel and many more. If you want to know more about that, comment book and I'll send you a link to buy that book. And if you have any other questions, leave them there. And until next time, live healthy.
