How to do eye exercises correctly

Eye exercises are a simple way to protect and restore vision.Before doing a series of eye exercises, you should rest a little, relax and do not start immediately after working for many hours at the computer or reading texts.And most importantly, such exercises should be done regularly - especially against the background of drug treatment.

The basic rules for performing such eye gymnastics are simple:

• Do this in the morning and evening - immediately after morning hygiene procedures and before going to bed
• Each exercise is done 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 removing lenses or glasses
• Do simple, relaxing exercises with frequent flashes of comfort in between complex exercises

"Beta Version" of Eye Exercises

The main thing is to start.For this, you can use a set of 5 simple, basic exercises.It will relieve tension and develop the muscles of the eyeballs, the eyelids, the ciliary muscles that control the position of the eyes (that is, they force the lens to work, changing the focal length depending on the distance to the object in question), and develop the radial and circular muscles of the iris, which contract or dilate the pupil.

1. "Big eyes": sit 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 improve their blood supply.
2. "Masseur."Clean, wash your hands with soap.Close your eyes comfortably, press the lowered upper eyelids with two or three fingertips for 2 seconds.Do this at least 3 times.Exercise improves the circulation of intraocular fluids.
3. "Take pictures."Close your eyes, relax and imagine any image of any complexity.Keep it in front of you all the time, try to explore and invent the details.
4. "We're watching the fly."Without turning your head, you imagined a fly flying in a circle in front of you.We watch his flight without taking our eyes off.The fly flies in front of you, first clockwise, then counterclockwise.Let an imaginary fly make three circles in one direction and in the other.
5. "Shooting Range"."Click with your eyes" up, down, right, left.Mentally make a rhombus, a circle, a square, an arc with your eyes, then often, like a butterfly with wings, flutter your eyes.

Use the exercises as a basis, be sure to include them in any complex of complexity.These 5 exercises are useful when working at a computer screen or when proofreading texts in the library reading room becomes too rare.Reading interesting fiction also requires periodic rest and above exercises for the eyes.

Such training for the eyes is relevant if the workplace (computer keyboard) is not well lit or if the general lighting level in the room contrasts sharply with the bright screen.

Maximum training set

The following set of eye exercises is designed both for people with normal vision and significant visual strain in their eyes, as well as for people with myopia and short-sightedness who do not have additional pathological visual impairment in the range of "+" or "-" 3.0 -3.5 diopters.

1. Fast, "burst" flashes for 2 minutes
2. With your eyes closed, alternate between closing your eyes tightly and just closing them comfortably.The periods of closing your eyes and relaxing are 5-6 seconds.The total duration of the exercise is 2 minutes.
3. Standing directly in front of the window, stick a circle of paper (preferably black) on the glass at eye level and focus your gaze on it.Then move it sharply to the farthest object outside the window, ideally on the horizon, that is, conventional "infinity".Alternately look at the circle and then at infinity for 10 seconds, alternating views up to 10 times.
4. With clean hands, massage the 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 straighten your right hand smoothly, following the tip of the extended index finger with your eyes.Return your hand to its original position and start doing the same with the other hand.Repeat 5-6 times.
6. Close your eyes and with clean hands, press the upper eyelid of your eye alternately to the right and left 7 times.Pressing time is 2 seconds.
7. Stand straight, without moving your head and neck, quickly look at the ceiling.Then come to the ground, 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 string 70 cm long.Swing it in a plane perpendicular to the direction of your gaze.Watch the pendulum weight swing without taking your eyes off it for three to five minutes.
9. LED strip.The tape is attached to the wall in the form of a circle and the "working lights" mode is set.Control the movement of the running lights along the tape for 3-5 minutes.The lighting in the room should not be too sparse;for lighting, it is advisable to turn on the usual evening room lighting and avoid excessive contrast between working lights and darkness.

A set of exercises to restore eyesight

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

Eye exercises for myopia

1. Blink fast and often for ½ minute.Give your eyes a break for a minute, close them, and sit like this for about a minute, relaxing.Blink again for half a minute - sit for a minute.Repeat this 4-5 times.Don't rush.Rest between blinks should be complete;For this, it is best to sit in the "coach pose" - on the edge of the chair, with your legs straight, knees bent at right angles, and palms resting on your knees.Shoulders down, back slightly bent.
2. "Glasses".Alternatively, close your eyes tightly for 10 seconds, then open them wide at the same time.Repeat this exercise 10-12 times.
3. With clean, washed hands, put 2-3 fingers of each hand together and squeeze your droopy eyelids with them.You don't need to press too hard to avoid shimmery smudges or shimmery flecks of color under your closed lids.
4. Using your thumbs placed on your eyebrows, pull them up, while resisting this movement, lowering your gaze.
5. Throw your head back and look down until your eyes are sore and tired.Then lower your head with your chin on your chest and look up 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, mentally draw a circular spiral that gradually expands on the ground under your feet.Follow its unfolding coils all the way to the end, then watch how it tapers towards the center.Do the exercise 3-4 times depending on the "size" of this mental spiral.

For foresight

1. Write the 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.The time to write a letter is 10-12 seconds, then a break of half a minute and start all over again.Do 6-8 approaches.
2. After making a cage from the fingers of both hands, try to explore objects located 10-20 cm away from you.
3. Place a bright object 20-30 cm in size at a distance of 3-4 meters from you.Extend your hand forward, moving your gaze from the object to the palm.

Therapeutic exercises for astigmatism

1. Tape a sheet of standard Whatman paper to the wall.Draw a circle or slightly elongated oval on the surface with a contrasting marker.Stand one and a half meters away from him and turn your eyes along the line of the circle (or oval), without looking up, first clockwise, then counterclockwise.At intervals of 10-12 seconds.Repeat the exercise 3-4 times.
2. Mentally draw crosses, triangles, squares.Run your eyes over them, suddenly change the direction of your gaze.Use only straight lines for this.
3. Practice with an assistant: 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, while remaining still, so that only the eye muscles work.Do not change the position of your head and body!

Exercises for strabismus

Strabismus or strabismus cannot be treated by therapeutic exercises alone.It is treated with special glasses in which the lenses are adjusted, deviating the optical axis of the glasses from the real one.Eye exercises serve as an additional factor that stimulates healing.

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 upwards until your arm is fully straightened.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
2. Without changing the position of your head, move your eyeballs up and down, left and right, 5-6 times.After each such approach, close your eyes for half a minute without straining, but keep them relaxed.
3. Well close your eyes.When squinting at any object, turn your head to the affected eye without moving the object out of direct vision.If both eyes are squinting, do this exercise for each in turn.
4. Close the healthy eye and start moving the patient quickly in different directions for half a minute.Let's rest for a minute.Repeat the exercise and so on.4-5 times.

Additional tips

The optimal time for eye exercises for adults is only 10-15 minutes.For children - 5-8 minutes.

Wear sunglasses in clear weather, on a white sandy beach, in sunny weather with freshly fallen snow in winter, and especially in the mountains.

A good additional exercise for all types of eye pathologies (as well as for energizing healthy eyes) can be the use of a "rabbit" from an activated laser pointer.Do not move the beam too quickly along the walls, ceiling or floor so that your eyes do not get too tired while watching the "rabbit".Do not allow the laser beam to be reflected and enter the eyes, so that the beam hits the mirror surfaces - this can damage the retina!

Gymnastics for glaucoma

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

1. Focus your eyes on your fingers, which are placed in front of you at a distance of half a meter.Start spreading these fingers apart in a V shape, focusing on the point roughly between them.
2. Standing about two meters from the window, direct your eyes first to the finger stretched out in front of you, then to the handle to close the window, then to the wooden leaf about 5 meters from the window, then to 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 (about 90⁰).

A separate exercise for the location of the eyes

• Sit in front of a table with the opposite edge about a meter away from you, and the closest one 20-25 cm.The height of the eyes above the table is 30-40 cm.
• Take a rope or a flexible cable 4-5 meters long, twist it to form a shapeless, but not too tangled ball, throw it on the table so that it covers the entire area up to the opposite edge of the table.
• Try to direct the ball to the right and left, from you to you.
• The two opposite ends of the rope/cable should protrude freely from the ball at any point.
• Without changing the posture or position of your head, without moving it, try to follow all the subtleties of the ball along its entire length.
• Training is done for speed;the more precisely you follow all the turns and changes in direction, the better.
• After each transition, you need to rest your eyes for 30-40 seconds.

The result

For any problem with vision, especially if there is pain, pain in the eyes or excessive dryness, a visit to an ophthalmologist should be urgent!

If there are no visible or pathological problems, with 100% vision, do vision exercises yourself - such eye exercises will serve as an excellent prevention tool.

And if performed in the morning, such an eye exercise will tone the eyes, making it easier for them to work smoothly and smoothly during the working day.