How to do eye exercises correctly

Eye exercises are a simple way to preserve and restore vision.Before doing a set of eye exercises, you need to rest a little, relax, and not start immediately after working for hours on the computer or after reading a text.And most importantly, you need to do such exercises regularly - especially against the background of drug treatment.

The basic rules for performing such eye gymnastics are simple:

• Do it in the morning and evening - right after the morning hygiene procedure and before going to bed
• Each exercise is performed from 5 to 30 times, with a gradual increase in load
• Do not make sudden movements of the eyelids and eye muscles during exercise.
• Exercise while removing lenses or glasses
• Between complex exercises, do simple, unloading, in the form of frequent, relaxed blinks

"Beta version" of the eye exercise

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 eyeball, the eyelids, the ciliary muscles that control the accommodation of the eye (that is, they force the lens to work, changing its focal length depending on the distance to the intended object), and the radial and circular muscles of the iris, which contract or dilate the pupil.

1. "Big eyes": sit up straight, relax the neck-shoulder area, 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.Exercise will help strengthen the muscles of the eyelids and increase their blood supply.
2. "Masseur."Clean, with soap, wash your hands.Close your eyes relaxed, press with two or three fingertips on the lowered upper eyelid for 2 seconds.Do this at least 3 times.Exercise improves the circulation of intraocular fluid.
3. "Paint a picture."Close your eyes, relax and imagine any picture of any complexity.Hold it in front of you all the time, try to examine and create details.
4. "We're watching flies."Without turning your head, you imagine a fly flying in a circle in front of you.We followed his flight without taking our eyes off him.Flies fly in front of you, first clockwise, then counterclockwise.Let's let the imaginary fly make three circles in one direction and the other.
5. "Firing range".“Shoot with your eyes” up, down, right, left.Mentally circle with your eyes a rhombus, circle, square, arc, then often, often, like a butterfly with its wings, flap your eyes.

Use exercises as a basis, be sure to include them in complexes of any complexity.These 5 exercises are useful when working at a computer screen, or, which has become very rare, after proofreading a text in a library reading room.Reading interesting fiction also requires periodic breaks for points and exercises above.

This kind of eye exercise is especially relevant if the workplace (computer keyboard) is not well lit, or the general low level of illumination in the room contrasts significantly with a bright display.

Maximum training set

The following set of eye exercises has been developed for people with normal vision, whose eyes have significant visual stress, and for those with low myopia and farsightedness, in the "+" or "-" range of 3.0 -3.5 diopters, without additional pathological visual disturbances.

1. Fast, "burst" flashes for 2 minutes
2. With your eyes closed, alternate between closing your eyes tightly and just closing them casually.The duration of closing the eyes and resting is 5-6 seconds.Total training duration is 2 minutes.
3. Standing directly in front of the window, attach a circle of paper (preferably black) to the glass at eye level and fix your gaze on it.Then move it sharply to the farthest object outside the window, ideally located on the horizon, that is, at the conditional "infinity".Look alternately at the circle and then at infinity for 10 seconds, repeating the shifting gaze up to 10 times.
4. With clean hands, massage the closed eyelids and corners for 2-3 minutes, alternately for each eye separately.
5. Stand up straight, raise your bent arms at the elbows in front of you.Begin to smoothly straighten your right hand, following with your eyes the tip of the extended index finger.Return your hand to the original position and start doing the same thing with the other hand.Repeat 5-6 times.
6. Close your eyes, and with clean hands, press the upper eyelid of your closed eye 7 times, alternating right and left.Pressing duration is 2 seconds.
7. Standing straight, without moving your head and neck, look up at the ceiling quickly.Then lower to the floor, as close to your feet as possible.The exercise is repeated up to 10-12 times.
8. Make a pendulum from available materials - in the form of a large weight on a thread 70 cm long.Swing it in a plane perpendicular to the direction of your gaze.Observe the heavy swing of the pendulum without taking your eyes off it for three to five minutes.
9. LED strips.The tape is attached in the form of a circle on the wall, and the "running light" mode is set.Monitor the movement of the light running along the tape for 3-5 minutes.The lighting in the room should not be too sparse;it is advisable to turn on the usual night light for illumination and avoid too much contrast between the light and darkness.

A set of exercises to restore vision

In the case of myopia, especially a large degree, as well as a large amount of farsightedness, several, sometimes significant, amendments are made to the training set.

Eye exercises for myopia

1. Blink quickly and frequently for ½ minute.Give your eyes a break, close them and, relaxing, sit like that for about a minute.Wait another half minute - sit down for a second.Repeat this 4-5 times.Don't rush.Relaxation between blinks should be complete;For this, it is better to sit in the "coach pose" - on the edge of the chair, with straight legs, knees bent at right angles, and relaxed palms on your knees.Shoulders down, back slightly bent.
2. "Goggles".Alternately, close your eyes tightly for 10 seconds, then open them wide for the same amount of time.Do 10-12 repetitions of this exercise.
3. With clean hands, place 2-3 fingers of each hand together into a "ruler", press your droopy eyelid with it.You don't need to press too hard, avoiding the appearance of luminous fog or bright spots that flash under your closed eyelids.
4. Using your thumbs placed on your eyebrows, pull them up, while holding this action at the same time, lowering the direction of your gaze.
5. Turn your head and look down until your eyes feel sore and tired.Then lower your head with your chin on your chest and look from under your eyebrows until the same result is achieved.Repeat 8-10 times.
6. Stand up to your full height.At a distance of 1-1.5 meters from you, under your feet, mentally draw a circular circle that gradually expands on the floor.Follow the released coil to the end, then also notice how it tapers towards the center.Do the exercise 3-4 times, depending on the "size" of this mental circle.

For nearsightedness

1. Write letters with the tip of your nose.Better - not printed, but written, with alternating smooth and broken lines.You need to look at the tip of your nose.Time to write a letter is 10-12 seconds, then rest for half a minute, and start again.Do 6-8 approaches.
2. After making a lattice from the fingers of both hands, try to examine an object located 10-20 cm from you.
3. Place a bright object measuring 20-30 cm at a distance of 3-4 meters from you.Stretch your arms forward, moving your gaze from the object to your palms.

Therapeutic exercises for astigmatism

1. Tape a piece of paper the size of standard Whatman paper to the wall.Draw a slightly elongated circle or oval on its surface with a contrast marker.Stand one and a half meters away from him and run your eyes along the line of a circle (or oval), without looking up, first clockwise, then counterclockwise.With a pause of 10-12 seconds.Repeat the exercise 3-4 times.
2. Draw a cross, triangle, square.Run your eyes over them, changing the direction of your gaze suddenly.Use only straight lines for this.
3. Exercise with an assistant: while remaining motionless, so that only the eye muscles work, ask someone, holding a pen or pencil vertically at a distance of one meter from you, to move it quickly 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 exercise itself.It is treated with special glasses where the lens is adjusted, deviating the optical axis of the glasses from the real one.Eye exercise serves as an additional factor that stimulates recovery.

1. The starting position is the tip of the finger at the tip of the nose.Lift your fingers from your nose and move them up until your arms are fully straightened.The task is to follow your fingertips with your eyes without looking away.Then return your finger to your nose.Repeat the exercise 4-5 times
2. Move your 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 squeezing them, but make sure they rest.
3. Close your good eyes.When looking at an object with one eye, turn your head towards the affected eye, without letting the object out of the direct field of vision.If both eyes are squinting, do this exercise alternately for each.
4. Close the healthy eye and start quickly moving the patient in different directions for half a minute.Let it rest for a while.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 sunny weather, on white sand beaches, in sunny weather in winter with fresh 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 a switched-on laser pointer.Just don't move the beam along the wall, ceiling or floor too quickly so that your eyes don't get too tired while tracking the "rabbit".And do not let the beam hit the surface of the mirror so that the laser beam can be reflected and enter the eye - this can cause damage to the retina!

Gymnastics for glaucoma

Gymnastics for the diagnosis of glaucoma usually requires, in addition to drug treatment, exercises that will help improve the circulation of intraocular fluid.

1. Focus your eyes on your fingers placed in front of you at a distance of half a meter.Begin to stretch these fingers in a V shape, without losing focus on the point approximately between them.
2. 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 the leaf of a tree located about 5 meters outside the window, then on the horizon.Do the steps in reverse order, returning to the fingers on your outstretched arm.
3. With your head still, move your eyes left and right, limiting your viewing sector to the line of your nose (about 90⁰).

Separate exercises for eye accommodation

• Sit in front of the table, the opposite edge is about one meter from you, and the nearest one is 20-25 cm.The height of the eyes on the table is 30-40 cm.
• Take a flexible rope or cable 4-5 meters long, crumple it into a shapeless ball, but not too tangled, throw it on the table so that it occupies the entire area to the opposite edge of the table.
• Try to make the hoop of the ball lying in the direction to the right and left, from you to you.
• Both opposite ends of the rope/cable should protrude free from the ball at any point.
• Without changing your posture or the position of your head, without moving it, try to trace all the intricacies of the ball along its entire length.
• Training is done for speed;the faster you accurately track all the loops and changes in direction, the better.
• After each pass, you need to rest your eyes for 30-40 seconds.

Conclusion

For any problems with vision, especially when there is pain, pain in the eye, or excessive dryness in it, a visit to an ophthalmologist should be immediate!

If there are no obvious problems or pathologies, with 100% vision, do vision training yourself - such eye training will serve as an excellent means of prevention.

And if done in the morning, such eye exercises will refresh the eyes, facilitating smooth and trouble-free operation throughout the working day.