People with vision problems dream of recovering their vision: they raise money for surgery and take the advertised medications. At the same time, they are skeptical about the possibility of restoring it using a load, designed to improve vision.
Eye exercises are a simple method to restore and preserve vision. The main thing is to do it regularly, especially in combination with drug treatment. Let's try to convince those who doubt the benefits of this type of exercise.
The benefits of visual gymnastics.
Like all organs, the muscles and nerves of the eye are prone to various diseases and weakening. They need metabolism, blood circulation, good nutrition. Spending a lot of time in front of the computer, lack of vitamins and poor visual hygiene do not contribute to strengthening your health.
We often forget about this or simply do not want to spend time on visual training. In fact, why do your eyes need exercise? It is easier to take a miracle drug to gain knowledge or undergo surgery. But this does not exempt the person from taking care of their eyes. This is confirmed by oculists around the world.
More than a hundred years ago, W. Bates developed a unique exercise to restore and improve vision. It is remembered, followed and produces effective results. Over the years it has undergone changes, but the meaning remains the same: to free a person from glasses. It is used today in combination with other treatment methods.
You need to practice every day for at least two months, achieve the desired result, and only then you can judge its effectiveness.
What exercises to do for your eyes in the morning.
One of the most important reasons for vision deterioration is systematic eye fatigue, which cannot be relieved by anything. That is why ophthalmologists recommend performing a special set of exercises in the morning, immediately after waking up.
When you wake up, it is necessary to stretch well in bed. Do this with your eyes closed. The whole body will wake up, the brain will receive the necessary signal. Then turn from side to side. Take a few deep breaths.
Open your mouth wide and then open your eyes wide. Then do this at the same time. Repeat the exercise four times: mouth – eyes – all together.
Next step. Close your eyes tightly and blink quickly and effortlessly while closed. Exercise improves vision acuity. You can do it at any time of the day when your eyes get tired and you start to see poorly.
Gymnastics for the nose is the best way to improve the functioning of the eye muscles. To do this, use the tip of your nose to draw figures, letters and numbers in the air. It is more convenient to do it with your eyes closed. You can do this several times a day.
Exercising the eyebrows also contributes to energizing vision. Simply lift them up and down until you feel the skin move around your ears. Improves the functioning of the visual organs, increases blood circulation and increases the tone of facial muscles.
A good conclusion to morning exercises is clapping. The optimal execution time is 5 minutes. Thus, you have prepared your eyes for the work day.
General rules for training eye muscles.
Only those exercises that are performed regularly will bring benefits. Choose a gym routine: twice a day, once in the morning or evening, once every few days. Coherence and absence of omissions are the key to the effectiveness of the complex.
Be patient when doing the exercises. You shouldn't even start doing gymnastics if you are in a hurry to get somewhere. Get the opposite effect. He will do gymnastics to show off and not for his health; You run the risk of not tensing properly or overloading your muscles, thus worsening the effect of the exercises.
Do not overdo it. Do not think that the more you repeat the exercises, the faster you will feel the healing effect. This is bad. With your useless efforts you will contribute to unnecessary tension on the visual organs. Maintain intervals.
You should not start a new exercise as soon as you have finished the previous one. Sit for about half a minute with your eyes closed. Then move on to the next one.
Rest. There is no benefit in doing gymnastics and at the same time sitting in front of the computer. If you decide to undertake vision restoration, be prepared for the fact that you will have to approach the process comprehensively, both from the point of view of nutrition and from the point of view of your daily routine.
Principles of rational exercise for the eyes.
When you start exercising, be sure to consult with your doctor about the diagnosis that caused your vision to deteriorate.
- All exercises are performed in a comfortable position. The back is straight, the neck and shoulders are as relaxed as possible.
- In exercises where the eyes move in certain directions, fixate the end point of each movement for a few seconds. It can be performed in different sequences, an unlimited number of times.
- It is recommended to select several exercises and repeat them throughout the work day. This mini muscle exercise is especially necessary for anyone who works in front of a computer.
- The complex should include gymnastics of the cervical spine: tilting the head forward, left and right and circular rotations.
- Do not make sudden movements of the eyelids and eye muscles during exercise.
- Perform by removing lenses or glasses.
- Between complex exercises, do simple exercises, in the form of frequent and relaxed blinks.
Visual gymnastics for adults.
Gymnastics to improve vision is divided into two categories: relaxation and training. In the first case, its objective is to relieve tension in the eye muscles. In the second, strengthen them.
Let's start with training. Performed standing or sitting. Before starting we calm down and take a comfortable position.
Let us begin:
- Straining the muscles of our eyes, we close them. We count to 5, open, relaxing the muscles. We look into the distance for 5 seconds. Repeat 5 times.
- Back straight, head straight, 10-15 seconds. We blink slowly.
- We quickly move our gaze diagonally: first up to the right - down to the left, 6 seconds. we look into the distance. Then we do the exercise in reverse.
- Keep your head straight, without turning, look to the left, fix your gaze for 5 seconds. Then we look into the distance and hold our gaze. Next we perform gymnastics with gaze fixation to the right side, up, down. Repeat 2 times.
- We close our eyes for 5 seconds without straining the muscles, then we open them wide and look into the distance for 5 seconds. We do it 3 times.
- Keep your back straight, your head straight and move your pupils with slow circular movements in different directions: first clockwise, then back. After that we looked into the distance.
- First we look at the tip of the nose, then we look into the distance. Repeat 7 times.
- Keeping your head up, fix your gaze. At the count of 4, we move our gaze to the right side and fix it. Again at the count of 4 we look to the left and return to the initial position. We continue according to the pattern "up-straight", "down-straight". Then we perform the exercise in the same way, moving our gaze diagonally.
If the exercises intended for training are performed for the first time, then you should not be too zealous and repeat the exercises many times. This can cause pain and discomfort if you are not used to it. The number of repetitions increases gradually.
Relaxing your eyes is no less important than training them. Excessive muscle tension is considered one of the causes of myopia. Let's look at some exercises to help relax them.
They can be done many times, in any order. Any posture (sitting, lying, the main thing is to tune in to the right mood) - put all the problems out of your head, calm down and relax.
Begin:
- We do this exercise sitting: we close our eyes, make several circles with our head along the clock and then against it. We rest with our eyes closed for a couple of minutes.
- Rub your palms together until they become slightly warm, apply them and press them lightly against your eyes. Massage eyes with light circular movements for 5 seconds.
- A similar exercise, but you do not need to press your palms against your closed eyes. Simply apply it and imagine how the heat emanates from your palms.
- Taking a comfortable position, we close our eyes, relax and begin to remember, memories should be pleasant.
- We blink frequently for several seconds.
It is advisable to choose several exercises and perform them daily and regularly. Charging is especially useful for those who have vision problems and work a lot at the computer. To restore and support the visual organ, it is necessary to change your lifestyle.
Methods for training vision in children.
It is important that classes are not boring or tedious. Then the child will be happy to perform therapeutic exercises that will restore the ability to see well.
Invite your child to play an interesting game that will greatly delight her eyes. To start, do gymnastics three times a day for 5 minutes, then let the child go for a walk and have fun.
Consult first with an ophthalmologist, discuss the technique you are going to use and get recommendations.
Attach 3 large circles of different colors to different corners of the ceiling. The child must carefully examine each circle in turn. Approximately 10 seconds are allocated for a topic.
Invite your baby to look 4 times, first up and down, then right and left. The child needs to close his eyes tightly, count slowly to 10, and then open his eyes.
Show your baby the clock face with arrows. Let her imagine that the numbers are painted on the ceiling and that her eyes, like arrows, must travel through all the numbers in a circle.
Glue or draw a shiny circle on the window glass. Go to the window, show an object that is very far away from you. You must alternately consider one or the other object. When the child masters all the exercises well, the complex can become complicated.
Suggest that, looking at a point, they "draw" a circle, square, letter or number in the air with their nose. When the exercise goes well, ask the preschooler to draw a shape on her behalf and you have to guess it.
Accompany your classes with fun fairy tales, jokes and try to learn poetry with your child. You can take a text that describes the exercises for each day of the week; do the appropriate movements every day.
Dedicate Sunday to a massage: with your eyelids closed, run your finger over your eyeballs in circular movements, first in one direction and then in the other.
When walking, ask your child to keep an eye on the car, dog or other moving objects, alternately closing his right and left eyes.
Take a ball with you and teach your child to throw it at the target, this exercise is useful both for vision and for developing coordination of movements.
There are many options for outdoor activities: "outline" a large object along the contour; Without turning your head, name everything that your little eyes could see; Find and describe the farthest and closest object.
The eyes need to rest
The life of modern people is organized in such a way that the TV or monitor screen takes up a huge amount of time. Spending a lot of time in front of a screen puts a lot of strain on your eyes, causing vision deterioration.
And if we can't reduce the time we spend in front of the computer at work, then we can increase our rest time.
You will be able to relax, charge yourself with positive emotions, new knowledge and skills away from the screens. At the same time, great benefits will be obtained not only for the eyes.
Author's technique to improve vision.
The technique was developed based on the already known Shichko-Bates methods. There is a large number of fans of this technique among people with vision problems. It is based on training the eye muscles and believing in one's own strength.
The doctor claims that if a person believes and persistently pursues his goal, he will definitely get the desired result. He believes that the main goal of the technique is to improve vision to such an extent that a person can do without glasses.
The first thing the teacher advises is to completely or initially reject glasses. Glasses distort the image received by the eyes and do some of the work instead of the muscles.
The doctor calls glasses "crutches for the eyes. "At the same time, glasses are designed in such a way that it is always necessary to look in the center, while the human eye is designed in such a way that it looks in all directions. This makes them even more tired and their vision worsens.
Vision training according to the author's method.
This exercise will be an effective way to restore vision. Do the exercises gently and slowly. There are only 6 of them, the 6 best exercises to maintain vision. They must be done in the order in which they are described.
Exercise 1. Curtains
While doing this, you should blink rapidly for about two minutes. This improves blood circulation in the face and eyes.
Exercise 2. Looking out the window
This is a universal task from the series "Near by Far" - it is very useful for both nearsighted and farsighted people.
Go to the window, stick a piece of paper on the glass - a mark. If you blink, look at the paper, you see it; He blinked: he looked into the distance, saw a tree or a house. Moreover: on a sheet of paper - in the distance, on a sheet of paper - in the distance. . . Perform the exercise at least twenty times.
Exercise 3. Big eyes
Breathe deeply and close your eyes as tightly as possible. Tighten the muscles of your neck, face and head. Hold your breath for 5 seconds, then exhale quickly, opening your eyes wide as you exhale. Repeat 10 times.
Exercise 4. Massage
The most common massage technique is with two fingers, the index and the middle, in a figure-eight movement. Along the lower edge of the eyelid, move towards the nose, along the upper edge of the eyelid, above the eyebrows. This movement is repeated 10 to 15 times. Massage improves blood circulation and intraocular fluid circulation.
Exercise 5. Hydromassage
You should wash your face in the morning and at night. This is not only a hygienic procedure, but also a way to improve microcirculation in blood vessels. Morning washing is done first with hot water and ends with a cold water rinse. At night everything is done in reverse order.
Exercise 6. Drawing
Drawing a snake in the air. Look to the right and draw a curved line in the air with your eyes facing to the left. Then do this from left to right. And they blinked again.
Clap for 1 to 2 minutes.
Original gymnastics for the eyes - pirate glasses
This simple and original gymnastics can completely restore vision. It doesn't require any effort.
You need to make unusual glasses, in which one lens is covered with black paper, and the other with regular paper. If you don't wear glasses, use a frame without lenses. Wear them and feel free to watch TV or work on the computer.
Just remember to change the lens tint every 30 minutes. This way, you will give one eye a rest and train the other. The important thing is that vision will not only not deteriorate, but will begin to recover.
What is palming and how is it different for nearsighted and farsighted people?
Palming is the key to a quick and healthy rest, an essential part of any gymnastics to restore vision. Before performing any exercise, it is necessary to prepare properly.
Clapping is gentle and effective. The duration depends on the emotional state, since not only the eyes are relaxed, but also the human psyche. The result is achieved when the color behind the closed eyes is black.
To complete this task, you must relax and sit up straight. If all the rules are followed, the eyelids should be lowered. The eyes should be closed and protected by the palms of the hands. This ensures complete relaxation of the visual organs.
What do we have to do:
- Rub your palms well. Your hands will not only warm up, but will also receive the necessary energy boost;
- Fold your palms into a boat, as if you want to draw water towards them. Place them on your eyes so that they are in the center of the void, palms on your cheekbones, fingers on your forehead, and little fingers on the bridge of your nose. Place your elbows on the table or press them against your chest, they should not hang. Don't leave spaces under your fingers. It is important. Don't pinch your nose, it should breathe freely. Closed eyes;
- think or talk about your eyes in a positive way: my eyes are fine, my vision improves every day;
- The following action will be different for nearsighted and farsighted people, although it is also associated with self-hypnosis:
Myopic people should imagine that their eyes become round like balls, this will help relax the transverse muscles and improve distance vision.
Farsighted people imagine that their eyes are stretched out like cucumbers. This relaxes the longitudinal muscles and will help you see even small objects, for example, small letters or beads.
- a good memory, it should be calm, very positive. It could be the shore of a river or the sea, a warm bed, delicious food, anything that gives you pleasurable sensations;
- get out of the palming. To do this, close your eyes directly under your palms. Then it flashes. Remove your palms and blink, shake your head and breathe deeply.
That's all, your vision has improved, you can continue working. Palms are performed not only to improve vision, but also to rest the eyes. If there is no deterioration in visual acuity, then it is not necessary to perform any exercises to improve it (for people with farsightedness or myopia).
Eye prophylactic complex
- Relaxation.Close your eyelids tightly and try to relax. To perform this exercise it is advisable to remember some pleasant moments in life.
- Circular movements.Make circular movements with your eyes open: first clockwise and then counterclockwise.
- Movement in straight lines.Move your eyes intensely horizontally: right and left, and vertically: up and down.
- Flicker.Intensely tightens and loosens the eyelids.
- Diagonals.Direct your gaze to the lower left corner, look as if it were your left shoulder, and focus your gaze on this point. After three blinks, repeat to the right side.
- Diagonal mirror.Similar to the previous exercise, squint to the top left corner and then to the right.
- Dark relaxation.Place warm palms on closed eyelids and fingers crossed on forehead. Relax and try to achieve a deep black color.
- Flicker.Blink lightly and rapidly at least a hundred times.
- Slanted eyes.Bring your pupils towards your nose. To perform this exercise, place the tip of your index finger on the bridge of your nose and look at it; then they will "connect" easily.
- Near-far or working remotely.Go to the window and look carefully at the nearby detail. It could be a leaf from a tree growing outside the window or a small dot of paper taped to the glass at eye level. Then draw an imaginary straight line over the selected point, moving away, and direct your gaze forward, trying to see the most distant objects.
conclusions
All of the described recommendations allow you to restore vision that has decreased due to overwork or prolonged exposure to a computer or television screen. If the problem arose against the background of some pathology, it is necessary to diagnose and treat the cause of visual impairment.
Regular exercise and hygiene procedures will help maintain good vision and restore normal eye function.