03. Supine Hooklying Visual Tracking

1. Lie on your back with knees bent and feet flat on the 1–2” book.
2. Place the ball/roll between your knees and gently hold it in place.
3. Support your neck with a towel roll so your head feels neutral and relaxed.
4. Press your feet into the book and perform a pelvic tilt by lifting your tailbone slightly while keeping your low back in contact with the floor. You should feel your hamstrings (back of your thighs) engage.
5. Optional Advanced: Hip Shift
   1. Shift your:
      1. Right knee slightly away from your body
      2. Left knee slightly toward your body
   2. This creates a left pelvic shift.
   3. You should feel engagement in your left inner thigh.
6. Reach both arms toward the ceiling so your shoulder blades slightly lift off the floor while keeping your head and neck relaxed.
7. Inhale slowly through your nose.
8. Exhale fully through pursed lips while continuing to reach upward. Feel your ribs drop and abdominals engage.
9. Pause briefly after the exhale until a mild urge to breathe returns.
10. Repeat for 5 breath cycles.

As you inhale, feel expansion between your shoulder blades. As you exhale, feel your abdominals draw inward.

Keep your neck relaxed throughout.

Dosage: Perform 1–3 rounds, 1–3x daily unless otherwise directed.

1. Maintain your pelvic tilt with optional hip shift.
2. Continue diaphragmatic breathing with optional toning throughout.
3. Hold the rainbow ball at belly level so your eyes look as far downward as they can without moving your head.
4. Track the ball side to side with your eyes only, keeping your head still.
5. At each end range, say aloud the dominant color you see.
6. As you move the ball side to side, rotate it to shift visible colors.
7. After each pass through, raise the ball about 1 inch higher and complete another side to side cycle at the higher level.
8. Continue progressing upward step-by-step until the ball is above your head and your eyes are looking upward as far as possible without head movement.
9. Once at the top, fully exhale as you slowly return the ball to your belly.
10. Perform 1–3 times daily for 5 days, unless otherwise directed.

1. Maintain your pelvic tilt with optional hip shift.
2. Continue diaphragmatic breathing with optional toning throughout.
3. Hold the ball at your lower abdomen with both hands.
4. Using your eyes only, trace the following hemi-circle pattern with the ball:
   1. Upward through midline as high as you can go without moving your head and maintaining visual focus on the ball.
   2. Out to the side with one hand (same side/same hand), creating a hemi-circle.
   3. Back through center
   4. Switch hands at chest level and move upward through the midline.
   5. Out to the other side with one hand (same side/same hand), creating a hemi-circle on the other side.

• Keep your head still throughout.
• Make the pattern large enough to challenge eye tracking without losing control or head stability.
• Move slowly and deliberately to avoid skipping or losing the target.

Notice if you have difficulty in any region. If so:

• Slow down
• Make your pattern smaller
• Perform Part 4 to focus on the areas you have trouble with.

1. Maintain your pelvic tilt with optional hip shift
2. Continue diaphragmatic breathing with optional toning throughout.
3. Option 1: Focus on the areas you determined you had trouble with from Part 3. 
4. Option 2: Full clock incremental holds
   1. Hold the ball above the crown of your head at 12 o’clock, as high as possible while still keeping it in view without moving your head. Perform one breath cycle:
      1. Inhale gently through your nose
      2. Exhale fully
      3. Pause for 3 seconds
   2. Keeping your gaze fixed on the ball, move it a few inches to the side using the same-side hand:
      1. Right hand when moving right
      2. Left hand when moving left
   3. Hold the new position for another breath cycle.
   4. Continue moving the ball incrementally throughout the entire hemi-circle pattern with each breath cycle.
   5. If certain positions feel more difficult, spend extra time there.

Dosage: Perform 1–3 rounds per side, 1–3x daily unless otherwise directed.

1. Maintain your pelvic tilt with optional hip shift.
2. Continue diaphragmatic breathing with optional toning throughout. 
3. Hold the ball above the crown of your head at 12 o’clock.
4. Keep your eyes fixed on the ball while tracing circles within the upper quadrant:
   • Clockwise for the right side (12 → 3 → 12)
   • Counterclockwise for the left side (12 → 9 → 12)
5. Move slowly enough to maintain smooth visual tracking without moving your head.

Be aware of areas where your eyes tend to skip or lose tracking. If needed, return to Part 4 and practice those positions specifically.

Dosage: Perform 1-3 minutes per side, 1–3x daily unless otherwise directed.

Once you have completed incremental and upper quadrant tracking it's time to integrate it together.

1. Maintain your pelvic tilt with optional hip shift.
2. Continue diaphragmatic breathing with optional toning throughout. 
3. Hold the ball at your lower abdomen with both hands.
4. Using your eyes only, trace the following hemi-circle pattern with the ball:
   1. Upward through midline as high as you can go without moving your head and maintaining visual focus on the ball
   2. Out to the side with one hand (same side/same hand), creating a hemi-circle
   3. Back through center
   4. Switch hands at chest level and move upward through the midline
   5. Out to the other side with one hand (same side/same hand), creating a hemi-circle on the other side
5. Keep your head still throughout.
6. Make the pattern large enough to challenge eye tracking without losing control or head stability.
7. Move slowly and deliberately to avoid skipping or losing the target.

Notice if you have difficulty in any region. If so:

• Slow down
• Make your pattern smaller
• Perform Part 4 to focus on the areas you have trouble with.