Eye exercises are a simple method to preserve and restore vision.Before performing a series of eye exercises, you need to rest, relax a little and not start immediately after working for many hours at the computer or after reading text.And most importantly, you need to do such exercises regularly - especially while undergoing drug treatment.
The basic rules for performing such eye exercises are simple:
- Do it in the morning and evening - immediately after the morning hygiene procedure and before going to bed
- Each exercise is performed from 5 to 30 times, with increasing intensity
- Do not make sudden movements of the eyelids and eye muscles when performing the exercise.
- Exercise while removing glasses or glasses
- Between complex exercises, perform simple, non-relieving ones, in the form of frequent blinking relaxation.
"Beta version" of eye exercises
The main thing is to get started.To do this, you can use a set of 5 basic, simple exercises.This will relieve tension and develop the muscles of the eyeball, eyelids, ciliary muscles that control the accommodation of the eye (that is, they force the lens to work, changing the focal length depending on the distance to the object in question), as well as the radial and circular muscles of the iris, constricting or dilating the pupil.
- “Big eyes”: sit up straight, relax the neck and shoulders, close your eyes tightly for 5 seconds, then open your eyes wide as if looking at the world around you in surprise.Repeat at least 8 times.Exercise will help strengthen the muscles of the eyelids and improve their blood supply.
- "Massage machine."Clean, with soap, wash your hands.Relax, close your eyes, and use two or three fingertips to press on the lowered upper eyelid for 2 seconds.Do this at least 3 times.Exercise improves the circulation of intraocular fluid.
- "Draw a picture."Close your eyes, relax and imagine any complex image.Always keep it in front of you, try to examine and invent the details.
- "We're watching the fly."Without turning your head, you imagine a fly flying in circles in front of you.We followed her flight without taking our eyes off her.The fly flies in front of you, first clockwise, then counterclockwise.Let an imaginary fly fly in three circles this way and that.
- "Shooting range".“Shot with your eyes” up, down, right, left.Count in your mind a circle, a diamond, a circle, a square, a bow, then often, often, like a butterfly with its wings, pat your eyes.
Use the exercises as a basis, be sure to include them in a complex of any complexity.These 5 exercises are very useful when working in front of a computer screen, or which has become very rare after proofreading in the library reading room.Reading engaging novels also requires periodic eye rest and the above exercises.
This type of eye exercises is especially suitable if the workplace (computer keyboard) is not well lit or the general low level of lighting in the room contrasts sharply with a bright screen.
Maximum exercise
The following set of eye exercises has been developed both for people with normal vision, whose eyes are subject to significant visual stress, and for people with mild myopia and hyperopia, in the range “+” or “-” 3.0 -3.5 diopters, with no additional pathological visual impairment.
- Flashes rapidly, “bursting” for 2 minutes
- Close your eyes, alternating between closing them tightly and just relaxing.The time to close your eyes and relax is 5-6 seconds.Total time of the exercise is 2 minutes.
- Stand right in front of the window, attach a circle of paper (preferably black) to the glass at eye level and look intently at it.Then sharply move it to the farthest object outside the window, the ideal location is at the horizon, that is, at conditional "infinity".Take turns looking at the circle and then at infinity for 10 seconds, repeating the gaze up to 10 times.
- Using clean hands, massage the eyelids of the closed eyes and the corners of the eyes for 2-3 minutes, alternating for each eye separately.
- Stand straight, raise your arms bent at the elbows in front of you.Begin to gently straighten your right hand, following the tip of your index finger with your eyes.Return your hand to the starting position and begin doing the same with the other hand.Repeat 5-6 times.
- Close your eyes and use your clean hand to press the upper eyelid of your closed eye 7 times, alternating right and left.Pressing time is 2 seconds.
- Stand straight, without moving your head and neck, look quickly at the ceiling.Then lower to the floor, as close to your feet as possible.The exercise is repeated a maximum of 10-12 times.
- Make a pendulum from available materials - in the form of a heavy weight on a string 70 cm long.Rotate it in a plane perpendicular to your direction of view.Observe the movement of the pendulum without looking away for three to five minutes.
- LED light strip.The tape is applied in a circle on the wall and set to "running light" mode.Watch the movement of the light along the tape for 3-5 minutes.The lighting in the room should not be too sparse;You should turn on regular lights in the room at night to illuminate and avoid too much contrast between the running lights and the darkness.
Set of exercises to restore vision
In the case of nearsightedness, especially of a large degree, as well as of a large degree of farsightedness, some, sometimes significant, modifications are made to the set of exercises.
Exercises for nearsighted eyes
- Blink quickly and frequently for ½ minute.Give your eyes a minute to rest, close them and relax, sit like that for about a minute.Blink again for half a minute - sit for a minute.Repeat this 4-5 times.Don't rush.Relaxation between blinks should be complete;To do this, it is best to sit in the “charioteer position” - on the edge of the chair, legs straight, knees bent at right angles and palms relaxed on the knees.Lower your shoulders, arch your back slightly.
- "Glasses".Also, close your eyes tightly for 10 seconds, then open them wide at the same time.Perform 10-12 repetitions of this exercise.
- Wash your hands, put 2-3 fingers on each hand into a "ruler", use them to press on your drooping eyelids.You don't need to press too hard to avoid the appearance of bright fog or flashing bright colored spots under closed eyelids.
- Place your thumb on your eyebrows, pull them up, and at the same time resist this action, lower your gaze.
- Lean your head back and look down until your eyes feel sore and tired.Then lower your head, chin resting on your chest, and look up from under your eyebrows until the same result is achieved.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 circular spiral that gradually expands on the floor.Follow its unwinding coils to the end, then also see how it tapers towards the center.Do the exercise 3-4 times, depending on the “size” of this mental spiral.
For farsightedness
- Write letters with the tip of your nose.Better - not printed, but written, with an alternation of smooth and broken lines.You need to look at the tip of your nose.Writing time is 10-12 seconds, then rest for half a minute and start again.Make 6-8 approaches.
- Having created a grid from the fingers of both hands, try to examine objects located 10-20 cm away from you.
- Place a bright object measuring 20-30 cm at a distance of 3-4 meters from you.Move your hand forward, moving your gaze from the object to your palm gently.
Exercises to treat astigmatism
- Tape a piece of paper the size of a standard sheet of Whatman paper to the wall.Draw a slightly elongated circle or oval on its surface using a contrast marker.Stand one and a half meters away from him and run your eyes along the circle (or oval), without looking up, first clockwise, then counterclockwise.With a pause of 10-12 seconds.Repeat the exercise 3-4 times.
- Mentally draw crosses, triangles, squares.Gaze over them, suddenly changing the direction of your gaze.Use only straight lines for this.
- Exercise with a helper: while motionless, with only eye muscles working, ask someone to hold a pen or pencil vertically a meter away from you to quickly move left and right, up and down.Do not change the position of your head and body!
Exercises for strabismus
Strabismus, or strabismus, cannot be treated with therapeutic exercises.It is treated with special glass in which the lens is adjusted, deviating the optical axis of the glass from the real axis.Eye exercises act as an additional factor stimulating the recovery process.
- The starting position is the tip of the finger placed on the tip of the nose.Lift your fingers away from your nose and move them up until your arms are completely straight.The task is to follow the fingertip with your eyes without looking away.Then bring your finger back to your nose.Repeat the exercise 4-5 times
- Move the eyeballs up and down, left and right without changing the position of the head, 5-6 times.After each such approach, close your eyes for half a minute, do not close them tightly, but keep them relaxed.
- Close your eyes.While looking at an object with a slanted eye, turn your head toward the affected eye without taking the object out of your direct line of sight.If both eyes are squinting, do this exercise for each eye in turn.
- Close the healthy eye and begin to quickly move the patient in different directions for half a minute.Take a break for a minute.Repeat the exercise, etc.4-5 times.
Additional tips
The optimal time for eye exercises for adults is a total of 10-15 minutes.For children - 5-8 minutes.
When the weather is clear, on white sand beaches, it's sunny 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 using the "rabbit" from an on laser pointer.Just don't move the beam along the wall, ceiling or floor too quickly so your eyes don't get tired of tracking the "rabbit".And do not let the beam hit the mirror surface so that the laser beam can be reflected and enter the eye - this can cause damage to the retina!
Exercise for glaucoma
Gymnastics for the diagnosis of glaucoma often requires, in addition to drug treatment, exercises that help improve the circulation of intraocular fluid.
- Focus your eyes on your fingers placed in front of you at a distance of half a meter.Begin to separate these fingers into a V shape without losing focus on the point between them.
- Standing about two meters from the window, focus your eyes first on the finger stretched out in front of you, then on the handle to close the window, then on a wooden leaf located about 5 meters from the window, then on the horizon.Do the steps in reverse order, going back to your fingers on your outstretched arms.
- Keeping your head steady, move your eyes left and right, limiting your viewing area to the nasal passage (about 90⁰).
A separate exercise for eye regulation
- Sit in front of a table, the opposite edge is about a meter away from you, the nearest edge is 20-25 cm.The height of the eye above the table top is 30-40 cm.
- Take a soft wire or cable 4-5 meters long, crumple it into a shapeless but not very tangled ball, throw it on the table so that it takes up the entire area to the opposite edge of the table.
- Try to make the ball rings lie in the right and left direction, from you to you.
- The two opposite ends of the wire/cable must protrude freely from the ball in any position.
- Without changing the posture or position of the head, without moving the head, try to trace all the intricacies of the ball along its entire length.
- The exercise is performed at speed;The faster you accurately follow all the loops and change directions, the better.
- After each pass, you need to rest your eyes for 30 - 40 seconds.
Conclude
For any vision problem, especially with pain, sore eyes or excessive dryness, a visit to an ophthalmologist is urgent!
In the absence of pronounced problems or pathology, with 100% vision, perform vision exercises on your own - such eye exercises will be an excellent means of prevention.
And if done in the morning, such eye exercises will tone the eyes, helping them function smoothly and without problems throughout the working day.