Eye exercises are a simple method of preserving and restoring vision.Before performing a set of exercises for the eyes, you should rest a little, relax and not start immediately after long hours of work at the computer or after reading texts.And the most important thing is that you should regularly do such exercises - especially against the background of drug treatment.
The basic rules for conducting such eye gymnastics are simple:
- Do it in the morning and in the evening - immediately after morning hygiene procedures and before going to bed
- Each exercise is done from 5 to 30 times, with a gradual increase in load
- Do not make sudden movements of the eyelids and eye muscles while performing the exercises.
- Exercise while removing lenses or glasses
- Between complex exercises, do simple, relaxing ones in the form of calm frequent blinking
"Beta version" of eye exercises
The main thing is to start.To do this, you can use a set of 5 simple, basic exercises.Which will relieve the tension and develop the muscles of the eyeballs, the eyelids, the ciliary muscles, which control the accommodation of the eyes (that is, they force the lens to work, changing its focal length depending on the distance to the object in question), as well as the radial and circular muscles of the iris, which contract or dilate the pupil.
- "Big eyes": sit up straight, relax your neck and shoulders, close your eyes tightly for 5 seconds, then open your eyes wide, as if surprised, look at the world around you.Repeat at least 8 times.The exercise will help strengthen the muscles of the eyelids and improve their blood supply.
- "Massage."Clean, with soap, wash your hands.Relaxingly close your eyes, press with two or three fingertips on the lowered upper eyelids for 2 seconds.Do this at least 3 times.Exercise improves the circulation of intraocular fluid.
- "Painting pictures".Close your eyes, relax and imagine any picture of any complexity.Keep it in front of you all the time, trying to explore and come up with details.
- — We watch the fly.Without turning your head, imagine a fly flying in a circle in front of you.We follow her flight without taking our eyes off.The fly flies in front of you, first clockwise, then counterclockwise.Let's let an imaginary fly make three circles in one direction and the other.
- "Shooting Range"."Shoot your eyes" up, down, right, left.Mentally circle with your eyes a rhombus, a circle, a square, an arc, then often, often, like a butterfly with its wings, flapping its eyes.
Use the exercises as a basis, do not forget to include them in a complex of any complexity.These 5 exercises are useful when working in front of a computer screen or, which has become very rare, after proofreading texts in the library reading room.Reading exciting fiction also requires periodic rest for the eyes and upper exercises.
This kind of exercise for the eyes is especially suitable if the workplace (computer keyboard) is not well lit or the general low level of illumination in the room contrasts sharply with a bright display.
Maximum set of exercises
The following set of eye exercises was developed both for people with normal vision, whose eyes experience significant visual stress, and for those with low myopia and farsightedness, in the range "+" or "-" 3.0 -3.5 diopters, without additional pathological visual impairments.
- Rapid, "burst" flashing for 2 minutes
- With eyes closed, alternate between tightly closing the eyes and simply relaxing closed eyes.The periods of closing the eyes and relaxing are 5-6 seconds.The total duration of the exercise is 2 minutes.
- Standing directly in front of the window, attach a paper circle (preferably black) to the glass at eye level and fix your gaze on it.Then sharply move it to the farthest object outside the window, ideally located on the horizon, that is, in the conditional "infinity".Alternately gaze at the circle and then infinity for 10 seconds, repeating the gaze shifts up to 10 times.
- With clean hands, massage the eyelids of the closed eyes and their corners for 2-3 minutes, successively for each eye separately.
- Stand up straight, raise your arms bent at the elbows in front of you.Begin to smoothly straighten your right arm, following the tip of the outstretched index finger with your gaze.Return your hand to its original position and start doing the same with the other hand.Repeat 5-6 times.
- Close your eyes and, with cleanly washed hands, press the upper eyelid of your closed eye 7 times, alternately on the right and on the left.The duration of pressing is 2 seconds.
- Standing straight without moving your head and neck, cast a quick glance at the ceiling.Then down to the floor as close to your feet as possible.The exercise is repeated up to 10-12 times.
- Make a pendulum from available materials - in the form of a massive weight on a thread 70 cm long. Rotate it in a plane perpendicular to the direction of your gaze.Watch the pendulum swing without taking your eyes off it for three to five minutes.
- LED strip.The tape is fixed in the form of a circle on the wall and the "lights" mode is set.Observe the movement of the lights passing along the strip for 3-5 minutes.The lighting in the room should not be too rare;it is advisable to turn on ordinary evening lighting of the room for illumination and avoid too much contrast between lights and darks.
Complexes of exercises to restore vision
In the case of myopia, especially a large degree, as well as a large degree of farsightedness, some, sometimes significant, changes are made in the set of exercises.
Eye exercises for myopia
- Flash fast and often for ½ minute.Give your eyes a minute's rest, close them, and, relaxing, sit like this for about a minute.Blink again for half a minute - sit for a minute.Repeat this 4-5 times.Don't rush.The relaxation between the blinks must be complete;for this, it is best to sit in the "coachman's pose" - on the edge of the chair, with legs outstretched, knees bent at a right angle and palms relaxed on the knees.Shoulders down, back slightly arched.
- "Glasses".Alternatively, close your eyes tightly for 10 seconds, then open them wide for the same amount of time.Do 10-12 repetitions of this exercise.
- With cleanly washed hands, by gathering 2-3 fingers of each hand into a "ruler", press your drooping eyelids with them.You don't need to press too hard to avoid glowing mist or flashing bright colored spots under your closed lids.
- Using the thumbs placed on the eyebrows, pull them up while resisting this action, reducing the direction of your gaze.
- Tilt your head back and look down until your eyes feel sore and tired.Then lower your head with your chin on your chest and look up from under your eyebrows until you achieve the same result.Repeat 8-10 times.
- Stand up to your full height.At a distance of 1-1.5 meters from you, under your feet, mentally draw a gradually expanding circular spiral on the floor.Follow its unfolding coils to its end, then also watch as it tapers toward the center.Do the exercise 3-4 times, depending on the "size" of this thought spiral.
For farsightedness
- Write letters with the tip of your nose.Better - not printed, but written, with their alternation of smooth and broken lines.You should look at the tip of your nose.The time for writing letters is 10-12 seconds, then half a minute of rest and all over again.Do 6-8 approaches.
- After making a grid of the fingers of both hands, try to look at objects located 10-20 cm from you.
- Place a bright object measuring 20-30 cm at a distance of 3-4 meters from you.Extend your hand forward, smoothly move your gaze from the object to the palm of your hand.
Therapeutic exercises for astigmatism
- Attach a sheet of paper the size of a standard Whatman to the wall.Draw a circle or slightly elongated oval on its surface with a contrasting marker.Stand at a meter and a half from it and run your eyes along the line of the circle (or oval) without looking up, first clockwise, then counterclockwise.With pauses of 10-12 seconds.Repeat the exercise 3-4 times.
- Mentally draw crosses, triangles, squares.Run your eyes over them, abruptly changing the direction of your gaze.Only use straight lines for this.
- Exercise with an assistant: while remaining still so that only the eye muscles work, ask someone who holds a pen or pencil vertically at a distance of one meter from you, quickly move it left and right, up and down.Do not change the position of the head and body!
Strabismus exercises
Strabismus or strabismus cannot be cured by itself with therapeutic exercises.It is processed with special glasses, in which the glasses are adjusted, deviating the optical axis of the glasses from the real one.Eye exercises serve as an additional factor stimulating recovery.
- The starting position is the tip of the finger on the tip of the nose.Lift your finger from your nose and move it up until your arm is fully straightened.The task is to follow your fingertip with your eyes without looking away.Then bring your finger back to the nose.Repeat the exercise 4-5 times
- Move the eyeballs up and down, left and right, without changing the position of your head, 5-6 times.After each such approach, close your eyes for half a minute without pressing them, but keep them relaxed.
- Close your good eye.While looking at an object with the side eye, turn your head towards the affected eye without taking the object out of direct vision.If both eyes squint, do this exercise in turn for each of them.
- Close the healthy eye and begin to quickly move the patient in different directions for half a minute.Let it rest for a minute.Repeat the exercise and so on 4-5 times.
Additional tips
The optimal time for eye exercises for adults is 10-15 minutes in total.For children - 5-8 minutes.
In clear weather, on a beach with white sand, in sunny weather in winter with freshly fallen snow, and especially in the mountains, wear sunglasses.
A good additional exercise for all types of eye pathologies (as well as for energizing healthy eyes) can be the use of a "bunny" from an included laser pointer.Just don't move the beam along the walls, ceiling or floor too quickly so your eyes don't get tired while tracking the "bunny".And do not allow the beam to fall on mirror surfaces so that the laser beam can be reflected and enter the eyes - this can cause retinal damage!
Gymnastics in glaucoma
Gymnastics for the diagnosis of glaucoma usually requires, in addition to drug treatment, exercises that will help improve the circulation of the intraocular fluid.
- Focus your eyes on your fingers placed in front of you at a distance of half a meter.Begin to open these fingers in a V-shape without losing focus on the point approximately between them.
- Standing about two meters from the window, focus your eyes first on the finger extended in front of you, then on the handle to close the window, then on a leaf of wood located about 5 meters outside the window, then on the horizon.Reverse the steps, returning to the finger of the outstretched hand.
- With your head still, move your eyes left and right, limiting your field of vision to the line of the nose (approximately 90⁰).
A separate exercise for eye accommodation
- Sit in front of a table, the opposite edge of which is about a meter from you, and the nearest one is 20-25 cm. The height of the eyes above the table is 30-40 cm.
- Take a rope or flexible cable 4-5 meters long, crumple it to form a shapeless but not too tangled ball, throw it on the table so that it occupies the entire area up to the opposite edge of the table.
- Try to make the loops of the ball lie in the right and left direction, from you to you.
- The two opposite ends of the rope/cable should protrude freely from the ball at any point.
- Without changing the posture or position of your head, without moving it, try to follow all the subtleties of the ball along its entire length.
- Exercise is done for speed;the faster you can accurately track all the cycles and changes in direction, the better.
- After each pass, you should rest your eyes for 30-40 seconds.
Conclusion
With any vision problems, especially when there is pain, pain in the eyes or excessive dryness in them, a visit to an ophthalmologist should be urgent!
In the absence of pronounced or pathological problems, with 100% vision, do vision exercises yourself - such eye exercises will serve as an excellent means of prevention.
And if done in the morning, such eye gymnastics will tone the eyes, facilitating their smooth and trouble-free work throughout the working day.