How to do eye exercises correctly

Eye exercises are a simple method to preserve and restore your vision.Before performing a set of eye exercises, you need to rest a little, relax and not start immediately after working for many hours at the computer or after reading texts.And most importantly, it is necessary to perform such exercises regularly, especially in the context of drug treatment.

The basic rules for conducting such eye gymnastics are simple:

• Perform it in the morning and evening, immediately after morning hygiene procedures and before going to sleep
• Each exercise is performed 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 while removing lenses or glasses
• Among complex exercises, perform simple and relaxing ones, in the form of frequent and relaxed blinking

"Beta version" of eye exercises

The main thing is to start.To do this, you can use a set of 5 simple and basic exercises.This will relieve tension and develop the muscles of the eyeballs, 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 dilate the pupil.

1. “Big eyes”: sit with your back straight, relax the neck-shoulder region, 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 eyelid muscles and improve blood supply.
2. "Masseur."Clean, with soap, wash your hands.Close your eyes in a relaxing way, press with two or three fingers on the lowered upper 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 image of any complexity.Always keep it in front of you, trying to examine and make up details.
4. "We're watching the flight."Without turning your head, you imagined a fly flying in circles in front of you.We follow its 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 the other.
5. "Shooting range"."Shoot with your eyes" up, down, right, left.Mentally circle with your eyes a rhombus, a circle, a square, an arc, then often, often, like a butterfly with wings, blinks.

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

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

Maximum series of exercises

The following series of eye exercises was developed both for people with normal vision, whose eyes experience significant visual stress, and for those with reduced myopia and hyperopia, in the range of "+" or "-" 3.0 -3.5 diopters, without additional pathological visual disturbances.

1. Rapid flashing, “burst” for 2 minutes
2. With your eyes closed, alternate between closing your eyes tightly and closing your eyes relaxed.The periods of eye closure and relaxation last 5-6 seconds.The total duration of the exercise 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 sharply move it to the farthest object outside the window, ideally located on the horizon, that is, conditional infinity.Look alternately at the circle and then at infinity for 10 seconds, repeating the gaze shifts up to 10 times.
4. With clean hands, massage the eyelids of closed eyes 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 gently straighten your right hand, following the tip of your extended index finger with your eyes.Return your hand to its original position and start doing the same with your 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 to the right and left.The duration of the press is 2 seconds.
7. Standing straight, without moving your head and neck, take a quick look at the ceiling.Then down 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 huge weight on a wire 70 cm long.Swing it in a plane perpendicular to the direction of your view.Observe the swing of the pendulum weight without taking your eyes off for 3-5 minutes.
9. LED strip.The tape is attached in the form of a circle on the wall and the "running lights" mode is set.Monitor the movement of the lights running along the ribbon for 3-5 minutes.The lighting in the room should not be too dim;it is advisable to turn on the ordinary evening lighting of the environment for illumination and avoid excessive contrast between the side lights and the darkness.

Series of exercises to restore vision

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

Eye exercises for myopia

1. Flashes quickly and frequently for ½ minute.Give your eyes a break, close them and, relaxing, sit like that for about a minute.Blink again for half a minute and sit for a minute.Repeat the operation 4-5 times.Don't rush.Relaxation between blinks should be complete;for this, it is better to sit in the "coachman's pose" - on the edge of a chair, with straight legs, knees bent at right angles and palms relaxed on the knees.Shoulders lowered, back slightly bent.
2. "Eyeglasses".Alternatively, close your eyes tightly for 10 seconds, then open them fully for the same amount of time.Do 10-12 repetitions of this exercise.
3. With well-washed hands, putting together 2-3 fingers on each hand in a "ruler", press the drooping eyelids with them.It is not necessary to press too hard, to avoid the appearance of a bright mist or bright spots of color under the closed eyelids.
4. Using your thumbs placed on your eyebrows, raise them, simultaneously resisting this action, lowering the direction of your 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 you get the same result.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 spiral that gradually expands across the floor.Follow its spirals as they unfold to the end, then also observe how it tapers towards the center.Do the exercise 3-4 times, depending on the "size" of this mental spiral.

For foresight

1. Write letters with the tip of your nose.Better not printed, but written, with their alternation of soft and broken lines.You have to look at the tip of your nose.The time to write the letters is 10-12 seconds, then a break of half a minute and start all over again.Perform 6-8 approaches.
2. Having created a grating with the fingers of both hands, try to examine objects located 10-20 cm away from you.
3. Place a bright object 20-30 cm at a distance of 3-4 meters from you.Stretch 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 regular Whatman paper to the wall.Draw a circle or slightly elongated oval on its surface with a contrasting marker.Stand one and a half meters away from him and slide your gaze along the line of the circle (or oval), without looking up, first clockwise, then anti-clockwise.With pauses of 10-12 seconds.Repeat the exercise 3-4 times.
2. Mentally draw crosses, triangles, squares.Run your gaze over it, abruptly changing the direction of your gaze.Use only straight lines for this.
3. Exercise with an assistant: remaining still, so that only the eye muscles work, ask someone, holding 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 fingertip at the tip of the nose.Lift your finger from your nose and move it upward until your arm is completely 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. Move your eyeballs up and down, left and right, without changing the position of your head, 5-6 times.After each of these approaches, close your eyes for half a minute, without squeezing them too much, but keeping them relaxed.
3. Close your good eye.While looking at an object with your eye sideways, turn your head towards the affected eye, without leaving the object out of your direct field of vision.If both eyes are half closed, do this exercise for each in turn.
4. Close the healthy eye and begin to quickly move the patient in different directions for half a minute.Let it rest for a minute.Repeat the exercise and so on 4-5 times.

More 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 sand beach, 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 lit laser pointer.Just don't move the beam along the walls, ceiling or floor too quickly, so that your eyes don't get too tired while chasing the "bunny".And do not let the beam hit mirror surfaces so that the laser beam can be reflected and enter the eye - this can cause damage to the retina!

Gymnastics for glaucoma

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

1. Concentrate your gaze on the fingers placed in front of you at a distance of half a meter.Begin to spread 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 gaze first on the finger extended in front of you, then on the window closing handle, then on a wooden leaf located about 5 meters outside the window, then on the horizon.Perform the steps in reverse order, returning to the straight arm finger.
3. With your head still, move your eyes left and right, limiting your visual sector to the line of your nose (about 90⁰).

A separate exercise for eye accommodation

• Sit in front of a table, the opposite edge of which is about one meter from you, and the closest one is 20-25 cm.The eye height above the table is 30-40 cm.
• Take a rope or flexible cable 4-5 meters long, crumple it up to form a shapeless but not very tangled ball, throw it on the table so that it occupies the entire area up to the opposite edge of the table.
• Try to make the loops of the ball lie in the right and left direction, from you to you.
• The two opposite ends of the string/cord should protrude freely from the ball at any point.
• Without changing your posture or head position, without moving it, try to trace all the intricacies of the ball along its entire length.
• The exercise is performed for speed;the faster you accurately follow all loops and changes in direction, the better.
• After each step you need to rest your eyes for 30-40 seconds.

Conclusion

For any vision problem, especially when there is pain, soreness in the eyes or excessive dryness, a visit to an eye doctor should be urgent!

In the absence of pronounced or pathological problems, with 100% vision, perform vision exercises yourself - such eye exercises will serve as an excellent means of prevention.

And if done in the morning, this exercise will tone your eyes, making it easier for them to function smoothly and smoothly throughout the working day.