How to do eye exercises properly

Eye exercises are a simple method to maintain and restore vision.Before performing a set of exercises for the eyes, you should rest a little, relax and do not start immediately after working for many hours at the computer or after reading texts.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 in the evening - right 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.
• Practice by removing your lenses or glasses
• Between complex exercises, do simple, relaxing ones in the form of relaxed and frequent pulses

"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 tension and develop the muscles of the eyeball, the eyelids, the ciliary muscles that control the accommodation of the eyes (that is, they force the lens to work, changing its focal length depending on the distance from the object in question), and the radial and circular muscles of the iris, which contract or expand the pupil.

1. "Big eyes": sit up straight, relax the neck and shoulder area, close your eyes tightly for 5 seconds, then open your eyes wide, as if in surprise, look at the world around you.Repeat at least 8 times.Exercise will help strengthen the eyelid muscles and improve blood supply.
2. "Massage".Clean, soap, wash hands.Quietly close your eyes, press with two or three fingertips on the lower eyelids for 2 seconds.Do this at least 3 times.Exercise improves the circulation of intraocular fluids.
3. "Drawing pictures".Close your eyes, relax and imagine any picture of any complexity.Keep it in front of you all the time, trying to examine and invent details.
4. "We're watching the fly."Without turning your head, you imagined a fly flying in a circle in front of you.We follow its flight without taking our eyes off it.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.
5. "Shooting Range"."Shoot with your eyes" up, down, right, left.Mentally rotate with your eyes a rhombus, a circle, a square, an arc, then often, often, like a butterfly with its wings, flapping your eyes.

Use the exercises as a basis, be sure to include them in a complex of any complexity.These 5 exercises are useful when working at the computer screen, or, which has become very rare, after correcting texts in the library reading room.Reading exciting fiction also requires periodic rest for the eyes and the above exercises.

This type of exercise for the eyes is especially important if the workplace (computer keyboard) is not well lit, or the overall low level of illumination in the room is in strong contrast with a bright screen.

The maximum set of exercises

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

1. Fast, "burst" flashing for 2 minutes
2. With your eyes closed, alternate between tightly closing your eyes and just relaxing closing your eyes.Periods of closing the eyes and relaxation are 5-6 seconds.The total duration of the exercise is 2 minutes.
3. Standing directly in front of the window, tape a circle of paper (preferably black) to the glass at eye level and fix your gaze on it.Then sharply move to the farthest object outside the window, ideally located on the horizon, that is, to the conditional "infinity".Alternately gaze at the circle and then at infinity for 10 seconds, repeating the gaze shifts up to 10 times.
4. With clean hands, massage the closed eyelids and their corners for 2-3 minutes, alternately for each eye separately.
5. Stand straight, raise your arms bent at the elbows in front of you.Begin to smoothly point your right hand, following with your eyes the tip of the extended index finger.Return the hand to its original position and start doing the same with the other hand.Repeat 5-6 times.
6. Close your eyes and with well-washed hands, press the upper eyelid of the closed eye 7 times, alternately right and left.Pressing time is 2 seconds.
7. Standing straight, without moving your head and neck, take a quick look up at the ceiling.Then down 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 massive weight on a thread 70 cm long.Move it in a plane perpendicular to your view direction.Watch the swing of the pendulum weight without taking your eyes off it for three to five minutes.
9. LED strip.The strip is attached in the form of a circle to the wall and the "running lights" mode is set.Monitor 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 the usual lighting of the evening room for illumination and avoid excessive contrast between flashing lights and darkness.

Sets of exercises to restore vision

In case of myopia, especially in a large degree, as well as a large amount of farsightedness, some changes, sometimes significant, are made in the set of exercises.

Eye exercises for myopia

1. Blink quickly and often for ½ minute.Let your eyes rest for a minute, close them and, relaxing, sit like that for about a minute.Close your eyes again for half a minute - sit for a minute.Repeat this 4-5 times.Don't rush.The relaxation between pulses must be complete;for this, it is better to sit in the "coach pose" - on the edge of a chair, with your legs straight, knees bent at right angles and palms relaxed on the knees.Shoulders down, back slightly bent.
2. "Goggle".Alternatively, close your eyes tightly for 10 seconds, then open them wide for the same amount of time.Perform 10-12 repetitions of this exercise.
3. With cleanly washed hands, placing 2-3 fingers on each hand together in a "ruler", press with them your drooping eyelids.You don't need to press too hard, avoiding the appearance of bright fog or bright colored spots under your closed lids.
4. Using the thumb placed on the eyebrows, pull them back, simultaneously resisting this action, lowering the direction of the gaze.
5. Throw your head back and look down until your eyes feel sore and tired.Then lower your head with your chin to your chest and look up from under your eyebrows until the same result is achieved.Repeat 8-10 times.
6. Stand at 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 unraveling coils all the way to the end, then also watch as it tapers towards the center.Do the exercise 3-4 times, depending on the "sizes" of this mental spiral.

For foresight

1. 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 the nose.Time to write letters is 10-12 seconds, then a break of half a minute and start again.Do 6-8 approaches.
2. After making a grid from the fingers of both hands, try to examine objects located 10-20 cm away from you.
3. 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

1. Tape a sheet of paper the size of a standard Whatman paper to the wall.Draw a circle or a slightly elongated oval on its surface with a contrast marker.Stand one and a half meters away from him and direct 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.
2. Mentally draw crosses, triangles, squares.Run your eyes over them, suddenly changing the direction of your gaze.Use only straight lines for this.
3. Practice with an assistant: while standing 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 to quickly move it 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 per se.It is treated with special glasses in which the lenses are adjusted, deviating the optical axis of the glasses from the true one.Eye exercises serve as an additional factor that stimulates recovery.

1. 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 the fingertip with your eyes without looking away.Then turn your finger to your nose.Repeat the exercise 4-5 times
2. Move your head 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 tightening them, but keeping them relaxed.
3. Close your good eye.While viewing an object with one eye to the side, turn your head toward the affected eye without letting the object out of your direct field of vision.If both eyes are torn, do this exercise in turn for each.
4. Close the healthy eye and start moving the patient quickly 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 white sandy beach, 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 a lit laser pointer.Just do not move the beam along the walls, ceiling or floor too quickly, so that your eyes do not get too tired while tracking the "rabbit".And do not allow the beam to hit the mirror surfaces so that the laser beam is reflected and enters 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 fluids.

1. Focus your eyes on the fingers placed in front of you at a distance of half a meter.Start spreading 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 for closing 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 on your outstretched arm.
3. With your head still, move your eyes left and right, limiting your field of vision to the line of your nose (approximately 90⁰).

A special exercise for eye accommodation

• Sit in front of a table, the opposite edge of which is about a meter away from you, and the nearest one is 20-25 cm.The height of the eyes above the table is 30-40 cm.
• Take a flexible rope or cable 4-5 meters long, press it to form a shapeless but not too tangled ball, throw it on the table so that it occupies the entire area at the opposite end of the table.
• Try to make the loops of the ball stretch to the right and left, from you to you.
• The two opposite ends of the rope/cable should protrude freely from the ball at each location.
• Without changing the position or position of the head, without moving it, try to trace all the intricacies of the ball along its entire length.
• Exercise is done for speed;the sooner you can accurately track all the loops and changes in direction, the better.
• After each pass, you should rest your eyes for 30-40 seconds.

CONCLUSION

For any vision problem, 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 eye exercises yourself - such eye exercises will serve as an excellent means of prevention.

And if it is done in the morning, such an exercise for the eyes will tone the eyes, facilitating their smooth and trouble-free operation throughout the working day.