ii. Find a focal point, then close your eyes and try to visualize that target.
iii. Balance for 30 seconds.
Two reps, twice a day.
c. Drawing Diagonals with Ball:
i. Stand with feet apart.
ii. Hold an object with both hands and slowly lift it in a diagonal pattern; up and across your right shoulder.
iii. Slowly lower it down and across your body diagonally until it is outside of your left knee.
iv. Repeat 6 times.
v. Perform in the opposite direction.
Six reps on each side, twice a day.
3. 05/24/22 (Tues):
a. Aerobic Exercise:
Try increasing intensity by walking faster (consider 1 – 1.3 mph to start and if going well then increase speed), but OK to go for a shorter amount of time.
I increased my settings to 1.0 for 45mins instead of 0.6 for 60 mins. I then stretch for 20mins afterwards.
Another option is to warm up at your normal speed and then walk faster for 10 minutes.
Other options: exercise bike, elliptical, etc.
b. PT Exercises – 2 -3x/day:
i. Marching – added today
ii. Heel – toe walking ~ if too wobbly, then OK to widen your feet slightly.
iii. Standing eyes closed (same as before).
iv. Clock stepping
OK to just do 3 of these exercises for each session.
c. Optional:
i. “Clock yourself” app.
4. 06/28/22 (Tues):
a. Slow Forward March ~ More Advanced:
i. Shoes off (preferable).
ii. Slowly shift weight onto left leg and raise right knee up toward ceiling. Hold for 3 – 5 seconds.
iii. Lower right leg and take a step forward, then raise left knee up and hold for 3 – 5 seconds.
iv. Repeat while marching ahead 10 – 20 feet.
v. Repeat 1 – 2 times, for 2 – 3 times a day.
vi. Repeat backwards.
vii. To Progress: March backwards & forwards.
b. Single Leg Balance Prep:
i. Stand in the corner for safety and place a 4 – 8 inch phone book/footstool on the floor in front of you.
ii. Lightly place one foot on top of the book and close your eyes.
iii. Try a distraction challenge while keeping your balance.
– Count back by 7’s.
– Name cities/names by letter.
– Name the steps of a recipe.
iv. Repeat 1 – 2 times for each leg.
v. To progress: Rest only toes on the book/stool.
c. Clock Step On Uneven Surface:
i. Stand next to a counter or table. Stand on an uneven surface (foam or towels). Imagine a star pattern or clock on the floor.
ii. Step your right foot forward to the 12 o’clock position, then back to the center. Then step out to 1 or 2 o’clock and back to the center. Repeat to 2 o’clock, 5 o’clock, and 6 o’clock.
iii. Then perform this on the other side with the opposite foot. You may need to turn so the counter is on the side of the leg that isn’t moving.
iv. To progress: Instead of shifting your weight into the stepping foot, just lightly tap your heel or toe at each of the numbers and back to the center.
v. Repeat 1 – 2 times through the matrix on each side. Do this 2 – 3 times a day.
d. Braiding / Carioca:
i. Step your right foot over your left.
ii. Bring your left foot next to the right foot, so they are side-by-side.
iii. Step the right foot behind the left, then bring the left foot next to it, so they are side-by-side again. Do this for ____ feet.
iv. Go the opposite direction (left foot over right, left behind right).
v. Repeat ___ times. Do this ___ times per day.
B. Occupational Therapy:
1. 03/17/22 (Thurs):
a. Seated Weight Shifts ~ Forward to Back with a Letter Chart:
i. Keep your hands relaxed by your sides.
One rep, twice a day.
2. 05/09/22 (Mon):
a. Seated Weight Shifts ~ Front to Back with Picture Flip:
b. Horizontal Saccades with Picture Flip ~ Cross Midline Reach:
3. 05/23/22 (Mon):
a. Long Brock String:
i. Begin in either sitting/standing (I practiced using sitting).
ii. String Set Up:
Attach a string with beads to a door handle or other object that does not move.
Hold the other end to your nose.
The string should be straight on from the nose, or have a slight downward angle.
The close bead should not be double or blurry when you look at it. If it is, then move the bead farther away from your nose.
iii. Exercise:
Place 3 beads on the string. They should be positioned on the blue tape (14″, 23″, and 32″ from the nose).
1 rep = Start by looking at the furthest bead to your nose, and progress down the string, holding each bead for 10 seconds.
The bead that is being focused on should be single and everything else should be doubled creating an “X”. The “X” must cross at the bead you’re looking at.
Repeat 5 reps for 3 times a day.
iv. To Progress:
– Bring the beads closer to each other.
Blue stays in the same spot.
Red and Green move closer to the blue.
– Move the beads closer to your nose.
Slowly inch them closer ~ as tolerated.
4. 06/15/22 (Mon):
a. Brock String:
i. Begin in either sitting/standing (I practiced using sitting).
ii. String Set Up:
Attach a string with beads to a door handle or other object that does not move.
Hold the other end to your nose.
The string should be straight on from the nose or have a slight downward angle.
The close bead should not be double or blurry when you look at it. If it is, then move the bead farther away from your nose.
iii. Exercise:
Place 5 beads on the string. They should be positioned on the blue tape (closet bead on the black mark).
1 rep = Start by looking at the furthest bead to your nose, and progress down the string, holding each bead for 5 – 10 seconds, then back out.
The bead that is being focused on should be single and everything else should be doubled creating an “X”. The “X” must cross at the bead you’re looking at.
Repeat 8 – 10 reps for 2 – 3 times a day.
iv. To Progress:
– Turn your head side-to-side slowly while maintaining the x.
– Nod your head up and down while maintaining the x.
b. Binocular Tracking:
i. Hold your finger 12 – 18 inches away from you at eye level.
ii. Slowly move your right thumb up and down in front of you, keeping your eyes focused on it.
iii. Don’t move your head.
iv. Repeat 10 reps 3 times a day.
a. Square Saccades:
i. Begin standing.
ii. Place 2 blocks of letters on the wall.
iii. Read the first letter from the first chart, then the first letter from the second chart.
iv. Keep your head still and move your eyes only.
v. Read the second letter from each chart, and then the third, etc.
vi. Be creative, change the patterns once side to side gets easy!
vii. Repeat 3 times a day.
5. 07/11/22 (Mon):
a. Visual Rest Breaks:
The 20-20-20 Rule:
For every 20 mins of computer work, look about 20 ft away for about 20 sec. In the 20 sec check in with yourself to see if your symptoms went up and if you need a longer break.
Set a timer.
Palming:
Rub hands together so they become warm.
Press the heel of the palm on the lower orbit of the eye.
Place the rest of the hand cupped around the orbit of the eye (never press on the eyeball).
Place the elbow on a solid surface and allow the weight of the head to press through the hand.
Focus on deep breathing for 2 minutes.
Other ways to give your eyes a break:
Go for a walk.
Complete a light chore.
Listen to music.
b. Septum Card – Near Targets:
1. Hold the card vertically (up and down), close to your eyes. You should see the lines of letters on each side.
2. Focus your eyes on the closest pair of letters – the set of letters closest to you from each side of the card.
3. Fuse the pair of letters together so they appear to be one letter.
4. Hold the letters together for 5 – 10 seconds (this is the goal).
Fuse together the closest “O”, middle “H”, and/or furthest “O”.
Spend about 5 minutes per day (doesn’t have to be all at once). Take breaks.
* The letter that you are focusing on should be single. The other letters in the row should be double.
b. Brock String:
Begin in either sitting or standing.
a. String Set Up:
i. Attach your brock string to a door handle or other object that does not move.
ii. Hold the other end of your nose.
iii. The string should be straight on from your nose, or have a slight downward angle.
b. Place 5 beads on string. They should be positioned on the blue tape.
c. Start by looking at the furthest bead. Jump your eyes to a random bead. Hold each bead for 2 – 3 seconds.
d. The bead that is being focused on should be single and everything else should be double, creating an “X”.
e. Repeat 3 sets of 10 beads repetition; 1 – 2 times a day.
f. To progress: Jump your eyes to random beads not in order.
6. 08/22/22 (Mon):
a. Brock String:
Begin in either sitting or standing.
a. String Set Up:
i. Attach your brock string to a door handle or other object that does not move.
ii. Hold the other end of your nose.
iii. The string should be straight on from your nose or have a slight downward angle.
b. Place 5 beads on the string. They should be positioned with the closest bead at 3.5″ from your nose.
c. Start by looking at the furthest bead. Progress down the string by jumping your eyes from one bead to the next. Hold each bead for 3 – 10 seconds.
d. The bead that is being focused on should be single and everything else should be double, creating an “X”.
e. Repeat 3 sets of 10 beads repetition; 1 – 2 times a day.
f. To progress:
i. Move the closest bead closer to your nose (the read bead should stay put).
ii. Bring the beads closer to each other. Move them to about 5″ apart from each other.
iii. Jump your eyes to random beads not in order.
b. A Pushups:
Focus on the “A” on the popsicle stick at arm’s length.
Bring it closer to your nose, and stop when the A doubles.
Move it further away just a little bit until the A becomes single again, and hold it for 5 seconds.
Take a quick break – look off into the distance.
Start with ~ 5 reps, gradually increasing to 10.
The 20-20-20 Rule:
For every 20 mins of computer work, look about 20 ft away for about 20 sec. In the 20 sec check in with yourself to see if your symptoms went up and if you need a longer break.
Set a timer.
Palming:
Rub hands together so they become warm.
Press the heel of the palm on the lower orbit of the eye.
Place the rest of the hand cupped around the orbit of the eye (never press on the eyeball).
Place the elbow on a solid surface and allow the weight of the head to press through the hand.
Focus on deep breathing for 2 minutes.
Other ways to give your eyes a break:
Go for a walk.
Complete a light chore.
Listen to music.
c. Reading:
Start by reading 1 – 2 pages.
Gradually add a page as your tolerance improves.
d. Septum Card:
Continue
e. Up-Down Tracking:
Do it in front of a busy background.
C. Omnivision – Syntonic Light Therapy:
1. 05/26/22 (Thurs):
a. Green Filter:
1. Use “full spectrum” light bulb or natural daylight bulb. 40 watt bulb. Sit about 16″ away from the light source.
2. Play soothing music.
3. Close your eyes until you see black.
4. Turn light on. Set the timer for 30 seconds and look at the light source with your Mu/Upsilon glasses on.
5. Turn light off. Remove your glasses. Close your eyes and note if you see any color. This is your after color. Note your after color on the tracking sheet.
6. Do 1 time(s) a day.
7. Do five days in a row followed by a two day break.
8. Continue treatment for 9 weeks.
9. Return for a visual fields study in 9 weeks after light therapy has been completed.
10. If doing well after a week or two, with no side effects, then can increase time by 30 seconds, up to a 2 minute max.
Use all the vertical space, try to maximize your space.
Can leave some blank space on the right side (will be transparent).
400×90
Font: 30
Transparent background
Compress
Appearance – Customize – Site Identity – Logo
Logo on WP: 400×90, 8KB
Hide Site Title and Tagline
Place on left side.
Make logo width smaller, to 250px
*For bigger version, go to 2x (instead of 1x) on Canva. 800×180. Retina (higher quality). – Go with this one.
Can use a different font, JUST For the logo only.
4. Favicon:
Canva
200×200
Transparent PNG
Key is to make sure as much of the white space is filled up as possible. Images only.
Transparent background. Compress (optional – SG does it automatically).
**Adthrive – look into this for affiliate marketing.
5. Branded Images:
A. Create an Instagram post (1080x1080x px).
Don’t go crazy with the texts on your images.
Canva Pro, Unsplash.
Remember your settings. Use the same settings for each photo image.
Gael used font size 80x. Compress the file when you download it.
coolors
Once you’ve created your first one, just duplicate it, and you can use that as a template to create all your other branded images. You will have to readjust the filters and settings.
If you use it on Facebook, click on Resize –> FB ad (1200 x 628 px), then tweak it and resize it a bit. You can then use that as a template for all images to use on FB. Compress the file when you download it.
