People with poor eyesight dream of restoring it: they raise money for surgery and take advertised medicines. At the same time, they are skeptical that it can be restored with charging, designed to improve vision.
Eye exercises are a simple method to restore and maintain 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 such exercises.
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. Long time at the computer, lack of vitamins and poor visual hygiene do not contribute to strengthening their health.
We often forget this or simply do not want to spend time on visual training. Indeed, why do your eyes need exercise? It is easier to take a miracle drug than knowledge, or to have surgery. But this does not free a person from taking care of his eyes. This has been confirmed by ophthalmologists 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 delivers effective results. Over the years it has undergone changes, but the meaning has remained the same - to remove a person from glasses. Today it is used in combination with other treatment methods.
You must practice every day for at least two months, achieve the desired result, and only then can you judge its effectiveness.
What exercises should you do for your eyes in the morning?
One of the most important reasons for the deterioration of vision is the systematic fatigue of the eyes, 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, you should lie down 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 one side to the other. Take a few deep breaths.
Open your mouth wide, then open your eyes wide. Then do this at the same time. Repeat the exercise four times: mouth – eyes – all together.
The next step. Close your eyes tightly and close them quickly and effortlessly as you close. Exercise improves visual acuity. You can perform it at any time of the day when your eyes get tired and 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 the nose to draw figures, letters and numbers in the air. It is best to do it with your eyes closed. You can do this several times a day.
Exercising your eyebrows is also involved in energizing your vision. Simply lift up and down until you feel the skin moving around your ears. The functioning of the visual organs improves, blood circulation increases and the tone of the facial muscles increases.
A good conclusion to the morning exercises is palming. The optimal execution time is 5 minutes. Thus, you have prepared your eyes for the working day.
General rules for training eye muscles
Only those exercises that are done regularly will bring benefits. Choose an exercise routine - twice a day, once in the morning or evening, once every few days. Consistency and lack of omissions are the key to the effectiveness of the complex.
Be patient when doing the exercises. You shouldn't even start gymnastics if you're in a hurry to get somewhere. Get the opposite effect. You will do gymnastics for show, and not for your health; you risk not straining or overloading your muscles, thus worsening the effect of the exercises.
Don't overdo it. Do not think that the more often you repeat the exercises, the faster you will feel the healing effect. This is wrong. With your useless efforts you will contribute to unnecessary strain on the visual organs. Keep 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 to 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 need 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 eye exercises
When starting exercise, be sure to check 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, fix 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 choose some exercises and repeat them throughout the working day. This mini exercise for the muscles is especially necessary for anyone who works on the 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 training.
- Perform by removing the lenses or glasses.
- Between complex exercises, do simple ones in the form of relaxed and frequent pulse.
Visual gymnastics for adults
Gymnastics for improving vision is divided into two categories: relaxation and training. In the first case, it aims to relieve tension from the eye muscles. In the second - to strengthen them.
Let's start with the training. Performed standing or sitting. Before the start, we calm down and take a comfortable position.
Let's begin:
- By straining the eye muscles, 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 close our eyes slowly.
- We quickly move the gaze diagonally: first up right - down 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 on the right side, up, down. Repeat 2 times.
- We close our eyes for 5 seconds without straining the muscles, then open them wide and look into the distance for 5 seconds. We do it 3 times.
- Keep your back straight, head straight and move your pupils in slow circular motions in different directions: first clockwise, then back. After that we look into the distance.
- First we look at the tip of our nose, then we look into the distance. Repeat 7 times.
- Keeping your head straight, fix your gaze. On count 4, we move the gaze to the right side and fix it. Again on count 4 we look to the left and return to the starting position. We continue according to the "up-straight", "down-straight" pattern. Then we perform the exercise in the same way, moving the gaze diagonally.
If the exercises aimed at training are performed for the first time, then you should not be too diligent 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 the 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 them relax.
They can be performed multiple times, in any order. Any pose - sitting, lying down, the main thing is to adapt to the right mood - throw all the problems out of your head, calm down, relax.
Get started:
- We do this exercise while sitting: we close our eyes, make several circles with our head along the clock, then against it. We rest with our eyes closed for a few minutes.
- Rub your palms together until they are slightly warm, apply and press lightly on the eyes. Massage the eyes with light circular movements for 5 seconds.
- A similar exercise, but you do not need to press your palms to your closed eyes. Just apply it and imagine the warmth emanating from your palms.
- Once we have taken a comfortable position, close our eyes, relax and begin to remember, the memories should be pleasant.
- We blink frequently for a few seconds.
It is advisable to choose some exercises for yourself and perform them every day, regularly. Loading is especially useful for those who have vision problems and work a lot of time on the computer. To restore and support the visual organ, you need to change your lifestyle.
Methods for training vision in children
It is important that the classes are not boring or boring. Then the child will be happy to perform therapeutic exercises, restoring the ability to see well.
Invite your child to play an interesting game that will be very pleasing to the eyes. To start, do gymnastics three times a day for 5 minutes, then let the child take a walk and have fun.
First consult with an ophthalmologist, discuss the technique you will use and get recommendations.
Fix 3 large circles of different colors in different corners of the ceiling. The child must carefully examine each circle in turn. About 10 seconds are allotted for one subject.
Invite your child to look 4 times, first up and down, then right and left. The child should close his eyes tightly, count slowly to 10, and then open his eyes.
Show your child the face of the clock with arrows. Let him imagine that the numbers are painted on the ceiling and his eyes, like arrows, should go around all the numbers in a circle.
Glue or draw a bright circle on the window glass. Go to the window, point to an object that is far away from you. He must consider alternately one object or the other. When the child has mastered all the exercises well, the complex can be complicated.
Suggest that, looking at a point, "draw" a circle, square, letter or number in the air with your nose. When the exercise goes well, tell the preschooler to draw a picture on his own and you have to guess it.
Accompany your classes with funny stories, jokes and try to learn poetry with your child. You can get a text that describes the exercises for each day of the week - do the right movements every day.
Dedicate Sunday to massage: through closed eyelids, run your finger over the eyeballs in a circular motion, first in one direction, then in the other direction.
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 a target; this exercise is useful both for vision and for developing coordination of movements.
There are many opportunities 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 nearest object.
Eyes need rest
The life of modern people is arranged in such a way that the TV or monitor screen takes up a lot of time. Spending a long time in front of a screen puts a lot of strain on the eyes, causing vision deterioration.
And if we can't reduce the amount of time spent on the computer at work, then we can increase the time off.
You can relax, get a load of positive emotions, new knowledge and skills away from screens. At the same time, there will be great benefits not only for the eyes.
The author's technique for improving vision
The technique was developed on the basis of 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 trusting 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 considers the main purpose of the technique to be to improve vision as much as a person can do without glasses.
The first thing the professor advises is a complete or at first partial rejection of glasses. The glasses distort the image received by the eyes and do some of the work instead of the muscles.
The doctor calls the glasses "crutches for the eyes. "At the same time, glasses are designed in such a way that you always have to look in the center, while the human eye is designed to look in all directions. This makes them even more tired and their eyesight worse.
Vision training using the author's method
Such an exercise will be an effective way to restore vision. Perform the exercises smoothly, slowly. There are only 6 of them, the 6 best exercises for preserving vision. They must be done in the order in which they are described.
Exercise 1. Curtains
While doing this, you should close your eyes 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 "near-far" series: it is very useful for both myopic and farsighted people.
Go to the window, stick a piece of paper on the glass - a sign. If you close your eyes, look at the piece of paper, you see it; ignored - look into the distance, without a tree or a house. Then again: on a piece of paper - at a distance, on a piece of paper - at a distance. . . Do the exercise at least twenty times.
Exercise 3. Big eyes
Take a deep breath, closing your eyes as tightly as possible. Tighten the muscles of the 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 the form of a figure-of-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 10-15 times. Massage improves blood circulation and intraocular fluid circulation.
Exercise 5. Hydromassage
You should wash your face in the morning and in the evening. This is not only a hygienic procedure, but also a way to improve microcirculation in blood vessels. Washing in the morning is done first with hot water and ends with rinsing with cold water. In the evening, everything is done in the opposite way.
Exercise 6. Drawing
Drawing a snake in the air. Look to the right and draw a curved line in the air with the eyes to the left. Then do this from left to right. And they closed their eyes again.
Make palms for 1-2 minutes.
Original gymnastics for the eyes - pirate glasses
This simple and original gymnastics can completely restore vision. It takes no effort.
You need to make unusual glasses, in which one lens is covered with black paper and the other with ordinary paper. If you don't wear glasses, use a lensless frame. Put them on and feel free to watch TV or work on the computer.
Just remember to change the lens color every 30 minutes. So you'll rest one eye and train the other. What is important is that vision will not only not deteriorate, but will begin to recover.
What is palmation and how does it differ for nearsighted and farsighted people?
The palm is the key to quick and healthy rest, an essential part of any gymnastics to restore vision. Before doing any exercise, you should prepare properly for it.
Palming is gentle and effective. The duration depends on the emotional state, as not only the eyes but also the human psyche relax. The result is achieved when the color behind the closed eyes is black.
To complete this task, you need to 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 should we do:
- Rub your palms well. Your hands will not only warm up, but also get the necessary energy boost;
- Fold your palms into a boat, as if you want to draw water into them. Place them on your eyes so that they are in the center of the hollow, palms on the cheekbones, fingers on the forehead, little fingers on the bridge of the nose. Put your elbows on the table or press on your chest; they should not depend. Do not leave any gaps under your fingers. It is important. Do not pinch your nose; she should breathe freely. Eyes closed;
- think or talk about your eyes in a positive way: my eyes are good, my vision is getting better every day;
- The following action will be different for myopic 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 small eyes are stretched out like cucumbers. This relaxes the longitudinal muscles and will help you see even small objects, for example, small letters, beads.
- a good memory, it should be calm, very positive. It can be the shore of a river or sea, a warm bed, delicious food - anything that will bring pleasant sensations;
- exit from palming. To do this, you need to close your eyes directly under your palms. Then close your eyes. Remove your palms and close your eyes, shake your head and take a deep breath.
That's all, your vision has improved, you can continue to work. Palming is done not only to improve vision, but also to rest the eyes. If there is no impairment of visual acuity, then there is no need to do an exercise to improve it (for farsighted or myopic people).
Prophylactic eye complex
Relaxation. Close your eyelids tightly and try to relax. To perform this exercise, it is worth remembering some pleasant moments in life.Circular movements. Make circular movements with your eyes open: first clockwise, then counterclockwise.Movement in straight lines. Move your eyes intensively horizontally: right and left, and vertically: up and down.Blink. Squeeze and open the eyelids intensively.Diagonals. Direct your gaze to the lower left corner, look as if at your left shoulder and focus your gaze on this point. After three blinks, repeat on the right side.Mirror diagonal. Similar to the previous exercise, close your eyes to the upper left corner, then to the right.Dark relaxation. Place warm palms on your closed eyelids, fingers crossed on the forehead. Relax and try to achieve a deep black color.Blink. Blink lightly and quickly at least a hundred times.Naked eyes. Bring your pupils towards your nose. To perform this exercise, put the tip of your index finger on the bridge of the nose and look at it - then they will "connect" easily.Near-far, or working remotely. Go to the window and carefully look at the detail nearby. It could be a leaf from a tree growing outside the window, or a small drop of paper taped to the glass at eye level. Then draw an imaginary straight line over the selected point, going into the distance, and direct your gaze far ahead, trying to see the most distant objects.
conclusions
All the described recommendations allow you to restore vision that has decreased due to excessive work or prolonged exposure to a computer or TV screen. If the problem arises against the background of any pathology, it is necessary to diagnose and treat the cause of visual impairment.
Regular exercises and hygiene procedures will help maintain good vision and restore normal eye function.