Special exercises for the eyes. Gymnastics for the eyes to improve vision: a set of exercises Physical exercises for the eyes

23-05-2010, 12:04

Description

Eyes... How many of you are really aware of the role that the eyes play in our daily life, and how many know what and how to do in order for your eyes to be healthy? Unfortunately, this question can be answered in the negative. Very few are fully aware that among the impressions perceived by our sense organs from the environment, visual ones are of particular importance, since about three-quarters of the information that enters our brain passes through the eyes. Loss of sight, therefore, for a developed, cultured person is an irreparable loss, not to mention everyday troubles due to this state of affairs.

Eye axioms:

1. Everything that is good for the body is good for the eyes.

2. Body exercises they also have a beneficial effect on the eyes, but these exercises are never enough for the eyes - they also need their own.

3. Eye exercises have their full effect, that is, they strengthen and develop vision, only if they are performed systematically daily and several times during the day. It takes a lot of time to restore health, including eye health, but who wants to be healthy he finds the time.

4. eye fatigue- one of the expressions of the general fatigue of the body. The eyes, like any other organ, need rest: the very ability of the eyes to work presupposes their rest, and rest for them is relaxation of the psyche, exercise and sleep. The eyes are self-healing and self-healing.

5. At the heart of everything visual impairment there is tension and overstrain of the psyche.

Perfect vision is acquired only by relaxation. Make relaxation, even and joyful mood the style and norm of your life if you want to regain healthy vision.

6. Sunlight and vision of a black field with closed eyes- two powerful levers in the restoration and maintenance of healthy vision.

7. Glasses - an expression of impotence and helplessness of official ophthalmology. They are the key to further deterioration of your vision. So if you want to take off your glasses, then take them off. Remember that the whole difference between crutches and glasses is that crutches can no longer ruin your gait, while glasses ruin your eyesight incessantly and inevitably.

8. Eyes- this is not just an organ of vision and not only a "mirror of the soul", but also a tool with which we can
manage your mood, it is a subtle regulator of the state of mind. Control over your gaze is control over your psyche. Therefore, by controlling your own gaze, you can control not only yourself, but also other people.

9. The beauty of the eyes- this is not a consequence of tinting and casting shadows, but an expression of the spiritual beauty and spiritual wealth of the individual.

Dynamic and static eye exercises

Starting position for all exercises: sit straight or stand straight (Tada-sana), and best of all, take the lotus position (Padmasana); breathe rhythmically with full breath, focus your attention and all thoughts on your eyes, look straight ahead. The muscles of the body and face should be relaxed.

Preliminary exercises:

1. Massage

Carefully, without pressure, massage the skin of the lower eyelids with your middle fingers, after closing your eyes, for 10-20 seconds.

2. Blink

Squeeze and open your eyelids quickly without straining them. Blink for 30-60 seconds. Close your eyes and relax them. Rest for a minute like this. Such a rest should be arranged for the eyes at the slightest appearance of fatigue, interspersed with a long series of exercises. This exercise gives the eyes a good rest, increases blood circulation in them.

Comment. Both of these exercises, if performed before the exercises of other groups, help to focus attention on the eyes, and are also an excellent sedative.

Group of exercises - focusing the gaze

BHUR-MADIA-DRASHTI

(focusing on the point between the eyebrows)

Bring your gaze up and inward, focusing it at a point between the eyebrows. Breathe rhythmically, look into the space between the eyebrows calmly and without compulsion. Don't blink. Do not lift your head up, keep it straight. When tired, return to the starting position and blink several times.

Comment. At first, it will be difficult for you to hold your gaze between the eyebrows for more than a few seconds. In this case, you need to repeat the exercise several times. Gradually work up to a few minutes. Close your eyes, relax them and rest for half a minute. If possible, do the exercise 2 more times.

In addition to the general strengthening effect on the eyes, focusing on the point between the eyebrows, to a much greater extent than other exercises, contributes to the development of mental concentration skills. This is very important for further improvement in yoga.

NASAGRA-DRASHTI

(focusing on the tip of the nose)

1. Bevel eyes down and inward, focusing on the tip of the nose. With good mobility of the eyeballs, the wings of the nose and a strip of skin above the upper lip will be visible. Breathe rhythmically. Look without looking away, without straining your eyes and eyelid muscles, and without blinking. Don't think about anything, just watch carefully. Do not lower your head down, keep it straight. When tired, return to the starting position and blink several times.

Comment. At first, do the exercise for 10-20 seconds. Gradually extend this time until slight tearfulness and pain in the eyes appear. In the future, you will develop the ability to look at the tip of the nose for 365 minutes without any tension. In conclusion, close your eyes, relax them and rest for half a minute. Repeat 2 times.

2. Without turning your head, turn your eyes as far to the left as possible. Stay in this position. Don't blink. When tired, return to the starting position. Repeat 2-3 times.

3. The same, but to the right.

Repeat 2-3 times, then blink several times and rest for half a minute, closing your eyes.

4. Raise your eyes as high as possible, looking up, but not reducing it to a point between the eyebrows. Do not raise your chin, the head does not change position. Look without blinking. When tired, return to the starting position. Repeat 2-3 times.

5. Lower your eyes as low as possible while keeping your head straight. Do not reduce your gaze to one point. Don't blink. When tired, return to the starting position. Repeat 2-3 times, then blink several times and rest for half a minute, closing your eyes.

6. Squint your eyes to the lower left corner (on the left shoulder). Focus on your left shoulder and look at it carefully, without blinking. Do not turn your head to the left. The back is straight. When tired, return to the starting position. Repeat 2-3 times.

7. The same to the right side with a focus on the right shoulder - 2-3 times.

8. Squint your eyes to the upper left corner 2-3 times.

9. Squint your eyes to the upper right corner 2-3 times. Blink a few times and rest for half a minute with your eyes closed.

Comment. Gaze concentration exercises increase the ability of the lens to focus vision at different distances, develop the strength of the eye muscles, and develop the ability to focus. And a few more exercises of this kind.

10. Look at some object directly in front of you and turn your head left and right without taking your eyes off this object.

11. The same, but now instead of turning your head from side to side, raise and lower your chin.

12. Look at some object, describing circles with your chin clockwise and counterclockwise.

13. Blink for half a minute, close your eyes and rest for a minute. Open your eyes. Start describing the horizontal figure eight with your eyes - 7 times.

14. The same, but in the other direction - 7 times.

15. Now describe with your eyes a vertical figure eight - 7 times.

16. The same, but in the other direction - 7 times.

17. Now the same movements (No. 5-9), but with closed eyes.

18. Open your eyes, blink several times and, closing your eyes again, rest for a minute.

Group of exercises - eye rotation in a circle and figure eight

1. Starting position: the gaze is directed forward. Then raise or lower your eyes and describe with them from this starting point 7 circles of maximum radius in a clockwise direction. Movements should be smooth, without jerks. The head is always motionless.

2. The same, but counterclockwise.

3. Repeat exercises 1 and 2 2-3 times, then blink and rest for a few seconds, closing your eyes.

4. Now the same movements (No. 1-3), but with closed eyes. This exercise requires even more concentration.

Comment. Performing these exercises, turn your eyes to the left, right, up and down as far as possible. Remember the constant clarity of the image of objects while moving and stopping the eyes, achieve this clarity not through volitional effort, but by focusing attention. Unlike the previous group of exercises, where the continuity of movement occurs due to successive microcontractions of the eye muscles, when turning the eyes, the gaze quickly moves from one edge of the visual field to the opposite with a delay of several seconds in each position.

Group of exercises - eye movement to the sides

1. Up-down-7 times.

2. Left - right - 7 times.

3. Straight - up - straight - down - 7 times.

4. Straight - left - straight - right - 7 times.

5. Look diagonally: upper left corner - lower right corner - 7 times.

6. Lower left corner - upper right corner - 7 times.

7. Upper left corner - straight - lower right corner - straight - 7 times.

8. Lower left corner - straight - upper right corner - straight - 7 times.

9. Squint your eyes to the left: up - down - 7 times. At the same time, try to keep your gaze moving on the wall in a straight line perpendicular to the floor.

10. Squint your eyes to the right: up - down -7 times.

11. Raise your eyes: left - right - 7 times.

Try to keep your gaze moving along the ceiling in a straight line perpendicular to your bridge of the nose.

12. Lower your eyes: left - right - 7 times.

At the same time, the gaze moves along the floor in a straight line.

13. Combined movement: upper left corner - lower right corner - lower left corner - upper right

Angle - upper left corner - lower left corner - upper right corner lower right corner - 7 times.

14. Give freedom to your imagination: for example, describe with your eyes semi-circles, all kinds of geometric shapes, or simply rotate them in the most random way, while achieving clarity of the image. We remind you once again that the movements do not have to be fast. The main thing is concentration.

15. Blink a few times, close your eyes and rest for a minute.

16. The same exercises (No. 1-13), but now with closed eyes.

Comment. Just do not think that in a closed version you can perform these exercises at any time and in any situation. This will not happen because even with your eyes closed, your eye movements will be visible, and you, being in society, can scare someone from the uninitiated or they will think something about you. So be careful.

Having done all these exercises, you thus fully loaded all six groups of major muscles. This series of exercises and the previous one train and strengthen the muscles of the eyes, increasing your ability to focus accurately. The exercises of these two series are dynamic, they are easier than static ones (the first series), the implementation of which requires a long fixation of the gaze at certain points. After these exercises, you are ready to do the exercises of the next group with maximum benefit.

Group of exercises - changing the focal length

Comment. This group combines the most important exercises - those that strengthen the annular muscle, strengthen the rectus and oblique muscles surrounding the eyeball, and thereby maintain the elasticity of the eyeball and lens. In addition to doing the exercises with both eyes at the same time, do them also separately, with each eye separately, especially the one that focuses, that is, focuses, worse. Have patience, don't expect immediate results, and take pleasure in celebrating every step you manage to take forward.

1. Maximum tension and relaxation of the muscles of the eye.

Comment. It is performed with each eye separately, while the unused eye is covered with a palm in such a way as to avoid pressure on the eyeball. The closed eye remains open.

1) Bring a small object very close to your eye, such as the tip of a ballpoint pen or the eye of a needle, trying to see clearly and clearly all its details.

Hold this position for a while.

The annular muscle of the eye is extremely tense, the lens is in a state of greatest convexity. The oblique muscles are tensed to the maximum, and the eyeball is lengthened to the extent that its own elasticity now allows it.

2) Now your task is to expand, to swing this amplitude of elasticity of the eyeball and lens, on the one hand, and the degree of tension and relaxation of the oblique and annular muscles, on the other. To do this, you need to use the power of contrast: look into the distance for a moment and return to the starting position again. Again look into the distance and again return to the starting position.

3) Now bring the object a little closer to the eye, still holding its clear vision.

4) In conclusion, look into the distance, thereby relaxing the eye muscles.

5) Do the same with the other eye.

The following exercises in this group are modifications of this.

2. The gaze is focused on the finger. Keep your finger in the starting position at a distance of 40-50 cm in a straight line from the face. Now the finger either approaches the eyes, then moves away to the distance of an outstretched hand - 10 times. Achieve such a sharpness of the image of the finger so that the skin pattern is clearly visible on it.

3. Starting position: the same. But now the finger moves left to right -10 times.

4. Now the finger approaches and moves away diagonally from left to right - 10 times.

5. The same, but from right to left - 10 times.

6. Look at the tip of the nose, and then into space. The tip of the nose and the point in space should be approximately in the same direction, so that when the gaze is shifted, the displacement of the eyeballs is minimal. Repeat 10 times.

7. Look at the tip of the nose, then at the tip of the finger. Now the finger is motionless, keep it at a distance of 20-30 cm from the face. The finger and tip of the nose should also be oriented in the same direction as far as possible, for the reason just mentioned above. Repeat the exercise 10 times.

8. Finger - space. The above remarks hereinafter remain in force - 10 times.

9. Nose - finger - space - finger nose - 10 times.

10 Nose - space - finger - space - nose - finger - nose. This exercise is best performed rhythmically - 10 times.

11. Blink a few times, close your eyes and rest for a minute. Such a rest, we repeat, should be given to the eyes at the slightest appearance of fatigue, interspersed with a long series of exercises.

12. When possible, do this exercise: look into the distance, changing focus: 5 m, 10 m, 20 m ... 100 m, 150 m, 200 m, 300 m ... 1 km, 1.5 km, 2 km, and vice versa.

Comment. Do not make any effort and do not strain while looking. There should be ease in performing the exercises. When doing these exercises, do not be afraid to experiment carefully, while maintaining relaxation in seeing at the far and near points. If you look without compulsion, you cannot harm your eyes. If you take a deep breath and then exhale every time you look into the distance, you will be pleasantly surprised by the sharpness of vision returning to you.

Each time you manage to get a glimpse of better vision, it means that the next glimpse will be easier for you and will last longer. Remember always - in the myopic eye there is vision. When you learn to relax the two oblique muscles that keep the eye constantly elongated, the eye will flatten and you will be able to see far as well as near.

As you do exercises #6-10, you will notice a curious phenomenon called the rocking illusion. To you, who know the structure and function of the eye, we think the cause of this sensation is clear, and therefore we will not take the place of its explanation, but will talk about the meaning of this phenomenon.

When the rocking, visual or mental (remember the power of imagination), is successful, the person may experience a feeling of relaxation, which manifests itself in the form of a feeling of general rocking. This sensation is associated with any object that is seen, felt or realized by a person. You can imagine this movement in any part of the body to which your attention is directed. It can be associated with the floor on which you sit in the lotus position, or with any object around you. Swinging can be represented by the building in which or near which you are sitting, and the whole world around you.

When a person becomes aware of this rocking, he loses the memory of the object from which it began. And as long as you are able to maintain a sense of such movement in a direction opposite to the actual movement of the eyes or the movement that you imagine mentally, relaxation will continue. However, if the direction of this movement changes, then tension will appear. It is quite easy to imagine everyone swaying with their eyes closed. Following this, it is possible to do this with open eyes. Later, the feeling of relaxation that accompanies the rocking can be achieved without being aware of this latter, although the rocking effect itself is achieved only when a person thinks about it.

Remember that there is only one reason for failure to achieve the illusion of rocking. This reason is stress. Swinging comes by itself, without any effort, if the movement of the gaze is carried out correctly. Swinging does not create relaxation, but it is evidence of it.

The better your vision is at the moment, the greater the amplitude of these strokes. If in one eye this amplitude is less than in the other, then work with this eye additionally, covering the best eye with your palm in the manner that has already been indicated more than once. Keep in mind that movement and the illusion of swaying are often best achieved by resting the eyes, closing them, and swaying. By this alternation of resting and moving the eye, people with very imperfect vision have sometimes achieved temporary or permanent improvement in vision in as little as a few weeks.

Group of exercises - general strengthening exercises

EXERCISES FOR THE DEVELOPMENT OF OBSERVATION

Comment. These exercises are, strictly speaking, neither dynamic nor static. Again, this is a relaxation exercise. Their action becomes especially valuable after the previous groups of exercises have been completed.

1. Open your eyes very wide and look like this without blinking for a few moments.

Then blink several times - 3 times.

2. The same movement, but now, having relaxed the cheeks and muscles of the neck, also lower the lower jaw. The mouth remains closed - 3 times.

3. Without tension and without blinking, look straight ahead, trying to clearly see everything in your field of vision, that is, not only what is directly in your line of sight, but also to the left, and to the right, and above, and below it .
Or rather, even to say, try to clearly see just everything that is not directly in your line of sight. If tired, blink a few times and close your eyes.

Comment. This exercise should be done often enough, because it develops not only peripheral vision, but also observation, as well as the ability to see in the dark. However, make sure that it does not come at the expense of your ability to centrally fixate.

4. With your eyes closed, massage your eyelids by gently stroking them with your index and middle fingers in the direction from the nose to the outer corners of the eyes.

5. Return to the starting position. With your eyes closed, gently place the tips of your index, middle, ring and little fingers on your eyeballs and feel the prana pass from your fingers to your eyes as you exhale.

Complete the entire cycle of exercises with glazing.

Comment. We repeat: it is advisable to perform the entire cycle of exercises while sitting in the lotus position. But if you have not yet mastered Padmasana, then do these exercises while sitting in a comfortable position on a chair or in an armchair. They can also be practiced while lying on the floor or in bed.

People often ask, "How long should we do these exercises?" We answer: until right habits of sight become subconscious in you. Then your eyes will be able to cope with their duties by themselves, because they will be in a relaxed state. Let's explain our point with the help of such an ordinary example: when driving a car, you never think about which foot you should apply the brake with, because at the same moment as the brain realizes this need, the brake is already pressed. This happens because we are dealing here with a well-established reflex that controls the leg. The same is true with the eyes. When the eyes, instead of staring at objects, learn to move and blink frequently, when vision begins to be accompanied by deep breathing, you will stop straining your eyes and will not force them to look, but allow them to see. This is the whole secret.

With the correct use of the eyes, vision will continually improve, just as a pianist develops fluency and power in his fingers when, having got rid of tightness in the fingers and stiffness in the back, he devotes some time to the exercise of the game. Make relaxed activities a way of life. Learn to use your eyes in a relaxed manner and you will avoid future vision troubles.

Are you saying that there is too much exercise? Yes, you have to admit it: there are really a lot of exercises, and they take a lot of time, but they are all important. And so we say to those who are dissatisfied once again: "Whoever wants to be healthy finds time!"

Here we give a complete cycle of exercises, but if time does not allow you to complete it in its entirety, then do the exercises at least selectively. Determine the most important for you and do not waste those free minutes that are given out even in the busiest day; do these exercises regularly, conscientiously and thoroughly.

Let's suppose that you have achieved excellent results in improving your vision, but then the day came when it seemed to you that it had deteriorated again. Don't be surprised and don't worry. Keep in mind that in general progress goes like this: improvement, then a temporary break, or even some regression. It is possible that at this time you physically or mentally did not feel well. Or was it just a pause during which nature redistributed the nerve force released as a result of your improvement in vision. Don't forget that straining your eyes depletes up to 90% of your Nerve Force. When this power is restored for later normal use, significant changes for the better occur throughout the human nervous system.

Study regularly, study with a firm belief in success, study with pleasure - and good results will not be slow to affect!

YOGIC EXERCISES FOCUSING THE LOOK ON LIGHT SOURCES FOCUSING THE LOOK ON THE CANDLE FLAME

In order for the muscles of our body to be more resilient and strong, to be in good shape, they should be trained. But few people might think that the eye muscles also need physical activity. Properly selected exercises can not only slow down or stop the process of vision deterioration, but also significantly improve it.

Palming by W. G. Bates

Palming is a fairly popular and simple exercise to relax the eye muscles. This exercise involves both hands. The principle of palming consists of the following steps:

1. You need to warm up your palms. The best way to do this is to rub them together until they are slightly reddened and hot.
2. Fold your palms so that they touch each other with internal ribs and are located in the same plane.
3. Bend your elbows, finding a point of support (for example, a table or knees) and close your eyes with your palms so that only the fingers of one hand are on top of the other.
4. Hold in this position for 5-7 minutes. If necessary, repeat after a while.

The essence of palming is to cause the so-called "lightning" in the eyes. However, you should not put pressure on the eyeballs.

Such a simple exercise can improve vision performance, and is effective for farsightedness. When palming, the heat from the palms acts on the facial nerves, as well as on the eye muscles, relaxing them and providing them with blood flow. Such regular training can even change the angle of the eyeball, that is, it is quite possible to count on a noticeable positive effect even with strabismus. You just need to squeeze your fingers as tightly as possible so that light does not penetrate through them. It is important that when performing palming, you need to relax as much as possible, take a comfortable and relaxing position.

Important!!! At the initial stage of palming, there may be not very pleasant sensations in the eye area, soreness and a feeling of pressure “from the inside”. This is a completely normal condition, after a few exercises the discomfort will pass.

Solarization is a set of exercises, the main active factor of which is bright light.

Solarization can be carried out using:

• Sveta
• the sun;
• candles;
• electric incandescent lamp.

Solarization is carried out in several steps:

1. Take a position relative to the light source so that the face is directly opposite it. The eyes must be closed.
2. Without squinting, try to get used to the bright light (eyes should still be closed). If there is pain in the eyes, you can cover them with your palms for a short time, and then remove them and try again.
3. It is necessary to slowly turn the head, first to the right, then to the left, so that the light can evenly exert its effect.
4. At the end of solarization, do palming.

Solarization is effective in restoring vision. It improves blood circulation, and also promotes rapid regeneration of eye tissues, especially in the postoperative period.

Movement Based Exercises

There are several types of basic exercises, of which it is recommended to make individual complexes:

• circular movements of the eyes;
• describing geometric shapes with the eyes;
• eye focus;
• guide lines (up-down, left-right);
• blinking/squinting.

Exercises that can be used as a prevention and treatment of myopia include:

The most effective exercises for farsightedness are:

1. Focusing on a distant subject. Place your finger at a distance of 3-40 cm from the face. Look into the distance, then focus on the finger.
2. Reading between the lines. Pick up a book, read a few paragraphs of text, then focus on the white space between the lines.
3. Head turns. Turn your head to the left, then to the right, while looking forward all the time.
4. Watching moving objects.

Important!!! After each set of exercises, you need to give your eyes a rest. You can relax the eye muscles with a light massage or compresses.

Preventive gymnastics

In order for visual acuity not to decrease, it is necessary to carry out the following preventive exercises from time to time:

1. "Drawing Letters" Eyes need to describe any few letters from the alphabet. The exercise can be considered fully completed if it was possible to describe all 33 letters. 1. Open your mouth - close your eyes. Open your mouth at the same time, then open your eyes wide. Try to simultaneously open your mouth and eyes.
2. Blinking/squinting. It is necessary to alternate frequent blinking with 3-5 second squinting.
3. Massage the upper eyelids with light circular movements.
4. Move your gaze up and down.
5. Move your eyes diagonally.
6. pressure. Close your eyes and do not put too much pressure on the eyelid.
7. Look through your fingers. Closing your eyes with your palms, spread your fingers a short distance, look through them for a couple of seconds and squeeze them tightly again.
8. Narrowing. It is necessary to cover your eyes, touch the middle fingers to the outer corner of the eye, and pull to the sides. You should feel a slight tension in the muscles.
9. Tilt your head down, relaxing your neck muscles and resting your chin on your sternum. Look to the floor. Then slowly tilt your head back, looking up.

Do not underestimate preventive gymnastics for the eyes. After all, it is the eyes that are constantly exposed to the most harmful factors. Stress, bad habits, vitamin deficiencies, frequent illnesses and an unfavorable environment often cause sudden and rapid loss of vision.

The table below shows three groups of exercises that provide a set of preventive measures.

For those people who spend a lot of time at the computer, working with papers and small print, preventive exercises are a must.

Morning exercises for the eyes

Charging in the morning allows the body to wake up quickly, tones the muscles and gives a good mood for the whole day. And what about the morning? Feelings from her are no less pleasant.

Morning exercises for the eyes can be done in a few steps:

1. Remaining in a horizontal position, stretch, relaxing the muscles of the neck.
2. Several times, synchronously, open your mouth and eyes wide.
3. Perform several squints, lasting 3-5 seconds.
4. Then blink often, but not very quickly.
5. Close your eyes and describe any figure in the air with your nose. You can thus "write" words, letters or "draw". The duration of such an exercise, on average, is 2-3 minutes. The images that arise during such an exercise make the brain “wake up” faster and get to work.
6. Raise and lower your eyebrows several times. As if frowning, then surprised.
7. Do palming while lying on your back.
8. For 2-3 minutes, turn your head from side to side. Thus, tension is removed from the upper spine, this is especially important if you had to sleep in an uncomfortable position.

In total, it will not take much time in the morning, but it will produce a noticeable positive effect: after 1-2 weeks, visual acuity will noticeably improve, the number of headaches will decrease, and there will be no signs of fatigue on the face.

Tibetan gymnastics

There are many methods that include various sets of exercises for the eyes, aimed at correcting vision, preventing cataracts and treating many diseases associated with the eyes. Tibetan eye gymnastics is one of the most common and effective. It includes the following exercises:

1. Peripheral vision training. Stretching your arms in front of you, put two index fingers in front of your eyes at a distance of 35-40 cm, connecting them together. Without changing your gaze, slowly spread your arms with outstretched fingers to the sides. The task is to look straight ahead, but see the fingers with peripheral vision. Then again bring your fingers together in front of you.
2. Pressure. Slightly and quickly press on closed eyes with your fingers, then open your eyes and try not to blink for about 5-6 seconds.
3. Square. Describe a square with your eyes: look down - left - up - right. Then repeat in the opposite direction: look up - right - down - left.
4. Frequent blinking for a minute.
5. Light massage of the eyelids. Close your eyes and with light massaging movements draw from the inner corner of the eye to the outer one along the upper eyelid, then along the lower one.

Important!!! Each exercise in Tibetan gymnastics should be performed for at least one minute or at least 10-15 repetitions.

It is not necessary to follow any one set of classes, because it is not so difficult to create an individual program for yourself on your own. It can include active exercises, massages and exercises that relieve fatigue.

Video - Gymnastics for the eyes

According to medical research, the most common causes of visual impairments are functional disorders, which in most cases can be overcome with simple and natural treatments, without the need for surgery, glasses or contact lenses.

This article will discuss the most effective ways to restore vision, which have proven themselves in the treatment of myopia, hyperopia, astigmatism and other visual defects. The effectiveness and speed of treatment directly depends on the complexity of the violation, its duration and the implementation of prescriptions.

Neglect of advice and recommendations, eye strain from excessive work, physical and mental stress, as well as improper nutrition can significantly slow down progress in treatment, and in some cases stop it completely. To prevent this from happening, you should carefully follow all the instructions throughout the entire course of treatment, as well as after its completion.

Causes of visual impairment

According to the research of Dr. Bates, the main cause of visual impairment is psychological and physical overstrain, which leads to disturbances in accommodation - the ability to equally clearly see distant and close objects.

Contrary to the prevailing stereotype, focusing of vision occurs not only due to a change in the curvature of the lens, but also due to a change in the shape of the eye itself, due to the action of the external muscles of the eyeball, which are responsible for the movement of the eyes in all directions.

Due to the contraction of certain groups of eye muscles, the back wall of the eye approaches or moves away, depending on whether you are focusing on a distant or near object. Thus, many visual impairments are nothing more than the result of a violation of accommodation due to improper functioning of the external muscles of the eye.

In the case of nearsightedness (myopia), the eye has a constantly elongated shape, which does not allow focusing on distant objects, and in the case of farsightedness (hypermetropia), on the contrary, the eyeball has a compressed shape, thereby not allowing you to see close objects clearly.

Correction of vision with the help of lenses aggravates the situation even more, as it fixes the muscles in one position, violating the natural accommodation. As a result, muscle tension increases and the disease progresses.

Thus, glasses and contact lenses are the main cause of the ongoing deterioration of vision, which they are aimed at combating.

Exercises to restore vision

Using special techniques to relieve tension from the eye muscles in combination with diet and general health improvement of the body, one can significantly improve vision, and in some cases completely overcome many visual defects, including myopia, hyperopia and astigmatism.

To achieve the maximum result, it is necessary to be conscious of the treatment and carefully follow all the instructions. The main task is to learn how to relieve tension and achieve the desired level of relaxation of the eye muscles. Deep relaxation and relaxation is the key to successful vision restoration.

Gymnastics for the eyes

Gymnastics for the eyes is an essential step towards improving vision. The main task of eye exercises is to relieve tension from the eye muscles and bring them into tone. This will significantly speed up the process of treatment and return to normal vision.

Gymnastics for the eyes with myopia, hyperopia and astigmatism consists of four basic exercises that must be performed in the most relaxed state. This is best done while sitting in a chair or sofa.

Exercise #1. As gently as possible and with minimal effort, move your eyes up and down 6 times in each direction. Movements should be as slow and evenly spaced as possible. As you relax, the range of eye movements will increase. Keep it as relaxed and relaxed as possible. Repeat the exercise 2-3 times with pauses of 1-2 seconds between repetitions.

Exercise #2. Smoothly move your eyes from side to side 6 times in each direction. No tension. The main task is to relax overstressed muscles, not to increase tension, so eye movement requires a minimum of effort. Repeat the exercise 2-3 times with an interval of 1-2 seconds between sets. As you relax, increase the amplitude, while maintaining relaxation and ease.

Exercise #3. Bring your index finger to your eyes at a distance of about 20 cm, focus on it, and then look at a large object that is 3 meters or more away. Then look back at your finger, then focus again on a distant object. Move your eyes back and forth 10 times at a fairly fast pace. Repeat the exercise 2-3 times with an interval of 1-2 seconds. This is one of the best accommodation exercises to do as often as you can.

Exercise #4. Move your eyes as gently and slowly as possible in a circle, first in one direction and then in the other direction. Repeat the exercise 2-3 times for 4 circles in each direction with an interval of 1-2 seconds between cycles, while applying minimal effort.

Before each exercise, you need to relax your eyes by covering them with your palms for a few seconds. If you wear glasses, they should be removed while exercising. If your eyes hurt during the process, stop the exercise and rest. Wash your face with cold water and do palming.

Wellness exercises for the neck

Gymnastics for the neck is an essential step towards restoring vision. Due to overexertion of the neck muscles, the nerves are affected and there are problems with the blood supply. Thus, in order for the treatment to be successful, it is imperative to exclude disorders in the spinal system and achieve complete relaxation of the muscles of the back of the neck.

Exercise #1. Take a free standing position, arms relaxed and lowered down. Raise your shoulders as high as possible, then pull back as far as possible, then lower down and return to the starting position. Repeat the exercise 25 times, making fairly quick circular movements with your shoulders.

Exercise #2. Perform circular movements in the same way, only in the opposite direction. Pull your shoulders back, then lift as high as possible, lower down and return to the starting position. Repeat the exercise continuously 25 times.

Exercise #3. Lower your chin to your chest as low as possible, relax your neck as much as possible, then gently raise your head and tilt it back as far as possible. Don't try hard during the process. Repeat the exercise 12 times.

Exercise #4. Gently lower your chin to your chest, then turn your head to the left, tilt back, turn to the right and return to the starting position. All movements should be slow, uniform and with the maximum possible amplitude, but without tension.

Exercise #5. Slowly turn your head to the right, return to the starting position, then turn your head to the left. Turns should be slow, without tension and with maximum amplitude. Repeat the exercise 10 times.

Regular exercise helps to relax the muscles of the neck and upper back, improves the flow of blood and nerve energy to the head, normalizes high and low blood pressure, and also has a positive effect on vision and general well-being. Gymnastics for the neck is best done in the morning or in the morning and evening, as well as throughout the day, if necessary.

Eye strain relief exercises

In order to succeed in improving vision, the eyes need to be given a full, consciously provided rest every day, lasting 30-60 minutes to relax all the muscles and tissues surrounding the eyes. For this, there are special exercises:

Covering the eyes with palms (palming)- one of the simplest and most effective exercises for correcting vision, which can be performed almost anywhere and at any time. The technique for performing the exercise is as follows:

1. Sit in a comfortable position in a chair, armchair, or sofa to feel free and comfortable. Relax as much as possible.
2. Close your eyes and cover them with your palms so that the middle of the right and left palms are opposite the right and left eyes, respectively, and the fingers are crossed on the forehead. Eliminate any pressure on the eyes.
3. Get into a comfortable position with your elbows resting on your knees or on a table. The eyes should remain closed and covered with palms.
4. Relax as much as possible, do not hold your thoughts on something important or serious, think about the good and positive. Try to see as much black as possible. The more black in front of the eyes, the more relaxation and rest they experience.

Schematically it will look like this:

To achieve a good effect, covering the eyes with palms must be performed at least 2-3 times a day for 10-20 minutes at least. It is also recommended to do the exercises in between work when your eyes are tired.

Swinging to the side- A very effective exercise for relieving eye strain and relaxation. To perform it, stand up straight, feet shoulder-width apart, arms lowered down along the body. Keeping yourself relaxed and at ease, begin to sway slightly from side to side.

In the process of movement, you can imagine yourself as a pendulum and move in the same measured and slow way. The torso should remain straight and the legs should not bend. If necessary, you can slightly raise the heel without taking your feet off the floor.

It is best to perform the swing while standing by the window. At the same time, the eyes should be relaxed and look without tension at the objects outside the window, “swaying” with you. After a minute, close your eyes and imagine the "movement" of the window as clearly as possible. After a minute, open your eyes again and keep moving, then repeat the exercise again.

Swinging should be performed at least 3 times a day for 5-10 minutes. When performed correctly, it effectively relieves stress from the eyes, and also has a very beneficial effect on the condition of the eyes and the nervous system as a whole. It goes without saying that if you wear glasses or contact lenses, they must be removed before doing this exercise.

blinking- A very simple and effective exercise to relieve eye strain. Unfortunately, in many people with visual impairments, the natural process of blinking is disturbed: they blink less often, their eyes become less mobile, and the blinking process itself occurs convulsively, with tension and not regularly.

To improve vision and the condition of the eyes in general, it is necessary to develop the habit of blinking frequently, regularly and in a relaxed way, thus preventing tension. It is recommended to blink at least 1-2 times every 10 seconds without any effort, regardless of the situation.

sunlight- is very important in the treatment of visual impairment and should be used to the maximum by all patients. However, it is worth using it with care so as not to harm yourself. To do this, follow the main rule - never look at the sun with an unprotected eye, so as not to damage the retina.

There are many ways to restore vision with sunlight. The simplest and most effective is to face the sun, close your eyes and slowly turn your head from side to side so that the rays evenly fall on your eyes. It is recommended to perform this exercise 2-3 times a day for 10 minutes. For safety reasons, it is best to do this in the morning and evening.

You can also rock from side to side while facing the sun. Of course, with closed eyes. Such sunbathing improves blood circulation in the eyes, relaxes muscles and nerves.

In addition, the following exercise is very favorable for improving vision:

1. Cross the four folded fingers of one hand and place them perpendicular to the other four.
2. Place your palms over your eyes so that one palm covers one eye, and the other creates a point for a thin ray of the sun to pass into the other eye.
3. Pass a small beam of light through your fingers and look at it. Adjust the thickness of the beam so that the contemplation of sunlight is pleasant and does not cause discomfort.
4. After 1-2 minutes, switch hands to look at the sun with the other eye.

Watching the sun through the hole between your fingers is very careful! Failure to comply with safety precautions can damage the retina of the eye!

Cold water- an effective tool for quickly relieving tension and increasing the tone of the eyes, as well as the muscles and tissues surrounding them. To do this, while washing, close your eyes and do not splash water into them too much. Repeat the procedure 10-20 times, then gently wipe your closed eyes with a towel.

Repeat the procedure every time your eyes are tired, but at least 3 times a day. At the same time, note that the water should be cold, not cool.

Memory and imagination training is an important step towards good vision. It is very easy to verify this - we recognize familiar objects much faster than unfamiliar ones, since memory and imagination come to our aid. Therefore, they must be developed in order for the restoration of vision to be successful.

To train your memory and imagination, you can use the following exercise. Carefully consider any small object, its size and shape. Then close your eyes and try to remember everything in great detail. Repeat the exercise.

The above exercise should be performed for 5 minutes or more, of course, without glasses or contact lenses. Words or letters from books can also be used as objects. Regular exercise contributes to a significant improvement in vision over time.

Central fixation- a basic exercise that allows you to better see the objects on which you are concentrating your attention. Unfortunately, people with visual impairments are often deprived of this opportunity. Due to the constant overexertion, they see better with peripheral vision than with central vision.

To restore central vision, use the following exercise. Open the book and concentrate all your attention on some line. Next, highlight the word in the center of the line and concentrate on it. After that, close your eyes and imagine that you see this word as clearly and clearly as possible, and imagine all the surrounding words as blurry as possible.

Open your eyes again and repeat the exercise. Perform the central fixation for 5 minutes, each time imagining the central word more and more clearly, and all the surrounding words as blurry as you like.

As your vision improves, move on to shorter words until you can do the exercise on two-letter words, concentrating on one letter. The second letter will be blurry. In this case, we can consider that the central fixation is almost achieved.

Reading- Contrary to popular stereotypes and misconceptions, reading is one of the best ways to train your eyes and keep them active and healthy. Of course, this applies only to those cases where reading occurs without tension. Otherwise, poor vision will only get worse.

To improve eyesight, it is necessary to read without strain. To do this, take a comfortable sitting position, cover your eyes with your hands and relax as much as possible. After a few minutes, take the book and start reading, holding it at the most comfortable reading distance, remembering to blink while reading. As soon as the first signs of fatigue appear, give your eyes a rest. Close them for a few seconds, and if necessary, cover your eyes with your palms (palming).

As your vision improves, gradually change the distance to the book. In the case of myopia, the distance must be increased, and in the case of farsightedness, it must be reduced. If at the moment you have very strong myopia, then you can start reading with one eye, giving preference to the eye that sees worse. As vision improves, it will be possible to start reading with both eyes.

Initially, the duration of reading can be only a few minutes. However, you should not despair. Over time, by mastering the skills of relaxation and relaxation, you will be able to read longer without any effort or tension.

Proper nutrition and diet to improve vision

Improper nutrition is a common cause of visual impairment with age. In many cases, following a diet alone can significantly improve vision, and in combination with special exercises, completely restore it.

It is impossible to make a universal diet that would suit everyone, so the following are general recommendations for making the right diet:

1. Eat only natural food.
2. Eat more vegetables, fruits and greens (according to the season).
3. Cook food as little as possible and only when necessary.
4. Exclude artificial and concentrated food, semi-finished products and canned food.
5. Minimize, or better yet, completely abandon fried, smoked, fatty, sweet and salty foods.
6. Avoid drinking alcohol and carbonated drinks.
7. Minimize your intake of tea, coffee and sugary drinks.
8. Eat animal products, such as meat, in moderation.
9. Start your morning with a light breakfast. Fruit and milk are best for this.
10. Eat small meals, but often. Optimally up to 5-6 times a day.
11. Each meal should contain foods rich in fiber (see point 2).
12. Eat dinner no later than 2 hours before bedtime.

In conclusion, it is worth noting that it is necessary to minimize, and it is better to completely abandon the consumption of everything that is so diligently promoted with the help of the media. Food should be treated as a necessity, not as a means to satisfy our tastes and whims. By changing your relationship with food, you will change your health.

Special exercises, which include gymnastics for the eyes, can not only effectively eliminate the fatigue of the organs of vision. With the help of gymnastics, you can increase visual acuity and significantly correct some eye pathologies. This technique has been known to people for a long time, over time, ophthalmologists have further improved gymnastic complexes. It should be remembered that exercises to restore vision help more effectively if the negative factors that impair vision are eliminated to the maximum.

The fast rhythm of life of a modern person requires the utmost stress of the body, in particular, the organs of vision. During the day, the eyes perceive and process about 85% of all information coming from outside. The eye muscles become exhausted during excessive intense loads, which leads to a decrease in visual acuity. This, in turn, worsens the quality of life. To see 100% means to feel all the delights of life in full.

Poor vision is observed in pathologies of intrauterine development or decreases in the process of life.

There are a number of factors that impair human vision:

• Wrong way of life. Irregular rest, chronic fatigue lead the body to a state of critical exhaustion. A long pastime or work associated with sitting in front of a computer monitor for many hours adversely affects the visual analyzer.

• Diet violation. Irrational nutrition has a bad effect on vision, when the necessary microelements and vitamins that are not synthesized by our body do not come with food. A person must receive them with food.
• Diseases of the back, circulatory system. Infringement of the nerve roots due to osteochondrosis, hernias disrupts the blood supply and innervation of the neck and head. This provokes a decrease in the quality of vision.
• Intoxication with alcohol, drugs; alcohol poisoning.
• Eye injuries, infections (especially chronic, neglected forms). Viruses and bacteria, penetrating into the tissues of the eye organs, provoke their organic changes.
• environmental factor.

All these factors provoke an overstrain of the visual muscles, changes in the retina and corneal layer (injuries).

Modern ophthalmology offers to eliminate violations with the help of medications, surgical intervention. However, experts often prescribe specially designed gymnastic complexes to patients.

If you perform special exercises for the eyes, it may save you from surgery in the future.

What are the benefits of eye gymnastics?

The most common pathologies of the eyes are considered to be provoked by negative factors or congenital insufficiency of myopathy, myopia, hyperopia, astigmatism. They are observed in the adult population and children, forcing them to wear uncomfortable glasses and lenses for many years.

Is it possible to improve vision without surgery? For prevention and as a therapeutic measure, ophthalmologists recommend doing special exercises, which are very useful for the visual organs.

Proper exercise and regular warm-up for the eyes has a positive effect:

• improves blood flow, metabolic processes, nutrition of eye tissues;
• reduces hypertonicity of the eye muscles, trains and strengthens the muscular system;
• stimulates accommodation of the lens;
• trains the physiological focus of the gaze;
• positively affects the muscles of the neck, innervation.

Contraindications to exercise is the recovery period after complex surgical interventions on the eyes, serious damage to the eyeball.

In such cases, the expediency of charging at home is decided with the doctor, the specialist can advise a specific list of exercises in each case.

The technique was developed by the Englishman W. Bates to effectively relieve stress from tired eyes. "Palm" in translation from English. means "palm" - it is with the help of the hands that the procedure is carried out.

A set of exercises for the eyes is quite simple, it can be performed at home, during breaks at work, for children at school break. For people whose work activity is connected with a continuous stay in front of a computer monitor, working with small details, such gymnastics is very useful. Palming must be done every hour.

Stages of implementation:

1. You need to sit up straight (preferably at a table or desk), relax, divert attention from everyday worries and close your eyes.
2. Cover the eyes with the palms of the hands: cover the right eye with the right palm, the left eye with the left. The fingers of both hands are crossed on the forehead. Palms do not need to press on the eyeballs, they are relaxed. It is important that no light enters the eyes. The eyes must be in absolute darkness.
3. Lower your elbows on a hard, stable surface, lean on them. The spinal column should be in the most even position, you can not stoop.
4. Breathing is even and calm, the neck muscles are relaxed.
5. Imagine a picture in front of you that gives you psychological comfort, balances and calms your nerves (beautiful landscape, sea surface, sunset, etc.).
6. You can turn on relaxing music to relax. If you are at work, use headphones.
7. In a state of relaxation, you need to be from about a few seconds to several minutes.
8. After charging, you must first slightly open your palms so that your eyes, previously in the dark, get used to daylight. Only after that you can open your eyes, blink intensively for 10-15 seconds.

Palming is carried out during the day as needed several times. The procedure restores vision by 100 percent due to beneficial relaxation. Restores visual acuity and allows you to increase the clarity of vision.

It can not be done with retinal detachment, after a recent vision correction by surgery.

Yogis are well-known experts in the field of longevity and good health. The proposed complex for improving vision will help keep your eyes healthy until old age.

Exercise should be done every day, morning and evening. Then you won't need glasses for reading and everyday life.

First you need to take a comfortable position for yourself. If you can sit in the lotus position, great. You can also sit on a hard surface (on the floor) on your heels or take a comfortable position on a chair. Straighten your back, while trying, if possible, to achieve muscle relaxation, distract from annoying thoughts. Look straight ahead, do not strain your eyes.

• Breathe in your belly, evenly and deeply. Take a look at your space between the eyebrows, hold your eyes on it. Inhale the air slowly, as you exhale, look straight again. Over time, it will take longer to hold your gaze between the eyebrows (about five minutes).
• Breathe deeply too. Look at the tip of your nose. Hold your eyes in this position and return to their original position. Close your eyes for a couple of minutes to let them rest.
• Inhaling the air with full breasts, look, without turning your head, to the right as far as it will go, then to the left.
• Direct the eyeballs to the upper corner to the right, then return to their original position. Then you should direct your gaze to the upper left corner of the space in front of you.

• On a slow, measured breath, lower your eyes down, turn the eyeball clockwise up (to the 12 o'clock mark). Without delay, carry out a measured exhalation, lowering your gaze clockwise down (to the number 6).
• Then do the same movements, only counterclockwise.

Do five sets. After that, you can perform a warm-up for the eyebrows: frown, intensively raise and lower the eyebrows. It well tones the muscles of the face.

Oculomotor exercises

When a person is forced to concentrate his gaze for a long time on one object, this can cause a decrease in visual acuity, drying of the mucous membrane of the eye.

It is necessary to do oculomotor gymnastics at home.

It helps to improve the clarity of visual perception:

• To perform the exercises, you need to take a comfortable sitting position. Look into the distance, then focus on the nearest object or on the tip of your own nose. Alternately change the focus of the gaze. Look up - to the superciliary region, then down - looking at your chin.
• In order to increase the angle of view, the following therapeutic exercises for the eyes are used. Stretch your arms in front of you at chest level, parallel to the floor. Raise your index finger on both hands. Make arched movements of the hands in the air, follow them with your eyes. Neither the neck nor the head is turned, the movements are performed only with the eyeballs.
• You can increase eye coordination with a simple exercise at home. In the air in front of you, “write” with your eyes the numbers from zero to ten in order. Close your eyes, blink for a few seconds. Repeat the exercise by counting backwards. Do five sets. You can complete the gymnastics with palming.

Exercises for children

The vision of a child must be trained from an early age for its proper development. Until the age of eighteen, the visual organs continue to form, therefore, with the help of simple exercises, the condition of children's eyes can be significantly improved so that in the future the child does not feel discomfort and, possibly, complexes from wearing glasses or lenses. It is necessary to accustom the baby to gymnastic exercises.

Therapeutic gymnastics for the eyes involves effective exercises that you can teach your baby at home:

• Palming. The child should cover his eyes with his palms to prevent light from entering, lower his eyelids. The exercise is enough to do one minute. Advise your child to perform palming at school breaks. This allows you to relieve eye strain that occurs in the classroom.
• Drawing with the tip of the nose. The exercise also relieves tension from the neck. Let the child imagine a pleasant picture in front of his eyes. In the air in front of him, the child draws an imaginary image. Do the exercise with closed or open eyes. Invite the child to write figures or numbers from one to ten in front of him in the air, then in reverse order.
• Show your child how to focus his eyes: alternately on distant objects and close ones. Effective training improves the accommodation of the lens, there is an increase in visual acuity.

The proposed complex must be alternated with the relaxation of the eye muscles, over time, increase the number of approaches and the frequency of execution.

In addition to exercises, it is necessary to monitor how much time the child spends on computer games, whether he observes reading hygiene - the distance of the book from the eyes should be at least 30 centimeters, the room should be sufficiently illuminated.

Teenagers should wear special goggles that protect their eyes from radiation.

A warm-up for the eyes can be successfully combined at home with an eyeball massage. This manipulation well restores visual function, improves the condition of the orbit. Massage is carried out with clean hands.

Close your eyes, with your fingertips massage the skin of the lowered eyelids with light circular movements. Movements should be light, stroking.

You can't put pressure on your eyes. Rotate with your fingertips first in one direction, then in the opposite direction. The massage lasts 1-2 minutes (it is allowed to increase the duration up to 3 minutes if desired). After the manipulation, we do not immediately open our eyes. If you immediately open your eyes, you may experience a blurry picture. This phenomenon will pass in a few seconds on its own. Massage often begins and ends gymnastics for the eyes. An integrated approach increases the effectiveness of both procedures.

Such an effect is strictly contraindicated during the recovery period after laser correction, after other eye surgeries. Do not use for people suffering from retinal detachment, with increased eye pressure, fundus hemorrhage - massage can increase the risk of their progression. Before proceeding with such a procedure, it is necessary to consult a doctor.

Gymnastics for the eyes in most cases at home can restore good vision.

Exercises should be performed regularly, the tension of the eye muscles combined with relaxation. If you feel discomfort while charging, it must be stopped immediately.

You will need to establish a balanced diet. Eat more vegetables, berries, fruits, milk, legumes, nuts. The correct mode of the day is important, it is recommended to increase the time spent outdoors, give up bad habits, and get rid of pathologies that provoke visual disturbances.

Before doing exercises at home, you need to be examined by an ophthalmologist, consult a specialist.

Every day we have to process large amounts of data and information. We often use a computer for these purposes. Therefore, our eyes, which are almost always in a state of tension, get tired too quickly. This is often the cause of vision problems.

Even if you have not yet experienced eye diseases, your eyes need rest. Otherwise, overexertion can lead to their redness and dryness, as well as a decrease in visual acuity. You can relieve tension and fatigue and strengthen the eye muscles with the help of special sets of exercises and gymnastics for the eyes.

In this section, we have collected for you the most popular and effective exercises for vision. But how to do gymnastics for the eyes correctly?

Rules for doing exercises for the eyes

Eye exercises, like any kind of gymnastics, are beneficial only if they are performed regularly, taking into account all the rules and for a long time. They are aimed at training, strengthening and relaxing the eye muscles, either at rest, or, conversely, experiencing heavy loads (for example, when working at a computer). You can use our tips to improve your eyesight or find many effective free eye exercises online. This will help you in the prevention of eye diseases. Remember that you should not do many repetitions at a time: doing visual gymnastics in 2-3 sets during the day will be much more beneficial. In between repetitions, it is recommended to blink quickly, this helps to reduce the load on the eye muscles.

Eye Relaxation Exercises

Exercise 1 - "Letter with the nose"

A similar exercise for the eyes helps to relax the muscles and neck. Their overvoltage leads to disruption of proper blood supply, which is harmful to health. This exercise for vision is recommended to be performed in a sitting position. But this is an optional requirement. First you need to relax by closing your eyes. Imagine that a pen is attached to the tip of your nose. It is important that you do not strain your eyes while doing this. Start moving your imaginary pen in the air as if you were drawing or writing.

Exercise 2 - "Palming"

To perform this visual exercise, you need to relax and sit up straight. Cover your eyes with your hands so that the center of the right palm is at the level of the right pupil. The same condition must be met for the left side. Do not press your palms hard to your face. You can cross your fingers on your forehead or place them next to each other - do as you like. It is only important that there are no "slits" that let light through. Check that you follow all the rules. Now lower your eyelids. Your eyes are not only closed, but also additionally protected by the palms, which contributes to complete relaxation.

Exercise 3 - "Through your fingers"

To perform such gymnastics for vision, bend your elbows, while palms with outstretched open fingers should be located below eye level. Then gently turn your head to the left and right, while looking into the distance through your fingers. Don't focus on specific items. When performed correctly, the exercise gives the impression that your hands are moving. Do 3 turns, alternately opening and closing your eyes. Repeat 20-30 times. At the same time, breathe freely and relaxed. Children can arrange a little physical exercise for the eyes, which will help to quickly relieve stress in a playful way.

Exercise 4 - “Eye movements to the sides”

When performing this visual exercise, it is necessary to move the eyeballs 7 times in the following directions: up-down, left-right, straight-up-straight-down, straight-left-straight-right. Next, look at the upper left corner of the room and smoothly move your eyes to the lower right and vice versa. Repeat each movement 7 times. You may not be doing it very fast. For the best effect, show your imagination by doing this visual exercise - describe semicircles, various geometric shapes with your eyes, or simply rotate your eyeballs randomly, while ensuring that you see a clear image. You can also use online training schemes for vision with detailed illustrations.

Exercise 5 - "Big Circle"

This complex of gymnastics for the eyes consists in performing circular movements. During the exercise for vision, it is necessary to keep the head stationary. Imagine a large clock face in front of you. Take your time to look around his circle, first clockwise and then against it, noting each number. It is important that the line drawn by the eye does not break off and turns out to be even. With each workout, the radius of the imaginary circle must be gradually increased. Finally, blink calmly.

Exercise 6 - "Eight"

In this case, it is necessary to observe a prerequisite: keep your head still and move only your eyes. Smoothly describe with your eyes a horizontal "eight" or a question mark so that the pattern created in the air is as large as possible. However, the eye muscles should not be strained. Perform the movements several times, alternately changing directions.

Exercise 7 - "Glance tension"

To perform this exercise to improve vision, bring any small object (for example, the tip of a ballpoint pen) as close to the eye as possible. Make sure that all its details are clearly and clearly visible. Keep your eyes on the subject for a while. At the same time, the annular and oblique muscles of the eye are extremely tense, with the correct performance of this exercise, the bulge of the lens and the elongation of the eyeball should reach a maximum value. Now relax your eyes.

Exercise 8 "Looking out the window"

Stick a circle with a diameter of 3-5 mm on the window glass. It should be placed at a distance of 30-35 cm from the face at eye level. Find any distant object (pole, tree, etc.) that is within the area of ​​the circle, and alternately look from it to this object and back. Another option for similar visual gymnastics for the eyes: for 10 seconds, look intently at a distant object in the window, then look at the palm or wrist. Repeat 15 times.

Exercise 9 - "Changing the focal length"

When performing such an exercise to train the eyes, you need to focus on the finger, located at a distance of 40-50 cm from the face. Then alternately bring it closer and further away at arm's length. It is important to bring the finger so close that the pattern on the surface of the skin is clearly visible. This set of exercises for the eyes must be repeated 10 times. In this case, the finger must be moved in the following directions: left-right, diagonally right-to-left and left-to-right.

A set of exercises for myopia

There are also various vision exercises that are recommended for people suffering from myopia. Free gymnastics for the eyes with myopia can be done at home, guided by our advice.

1. Sit down and close your eyes for 3-5 seconds. Open them and hold them in this state for about the same amount of time. The exercise should be repeated 6-8 times.
2. Using your index, middle, and ring fingers, press down on the upper eyelids of both eyes. You need to sit like this for 1-2 seconds. Then repeat the steps 3-4 more times.
3. Slightly lift the area along the brow bone with your index finger, slowly closing the eyelids. Do this visual exercise for the eyes 8-10 times.
4. Place your index finger on the area at the outer corner of the eye, the middle finger in the center of the upper part of the eye orbit, and the ring finger on the inner zone of the eye, then lower the eyelids. Repeat this vision exercise 8-10 times.

A set of exercises for farsightedness

What exercises are needed for the eyes with farsightedness? We have selected the most popular ones to help you deal with this problem.

1. Sit in a comfortable position and relax your muscles. Look straight ahead. Turn your head to the right while moving your gaze. Then return to the starting position. This exercise for vision should be repeated 5-10 times in each direction.
2. Sit on a chair, raise your right hand to eye level. Draw an imaginary circle with your finger, moving clockwise, and follow it with your eyes. This exercise, aimed at restoring vision, should be performed 7 times.
3. You can also use text written in small print to train your eyes: read it daily for several minutes. Do this first in normal lighting, and then dim it. You need to choose such a brightness of light that you have to slightly strain your eyes to read the text.

Take care of the health of your visual organs and try to do at least some of these simple and effective eye exercises daily.

Print a set of exercises for the eyes

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