People with poor vision dream of regaining it: they collect money for surgery and take advertised medications. At the same time, they are skeptical that it can be restored by charging, which is designed to improve vision.
Eye exercises are a simple method to restore and preserve your 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 subject to various diseases and weakening. They need metabolism, blood circulation, good nutrition. Spending a lot of time in front of the computer, lack of vitamins and poor visual hygiene do not contribute to strengthening their health.
We often forget about it or simply don't want to dedicate time to visual training. Indeed, why do your eyes need exercise? It is easier to take a miracle drug for intuition or undergo surgery. But this does not free a person from caring for their eyes. This is 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 up on and produces effective results. Over the years it has undergone changes, but the meaning has remained the same: to free a person from glasses. Today it is used in combination with other treatment methods.
You need to practice every day for at least two months, achieve the desired result and only then can you judge its effectiveness.
What exercises to do for the eyes in the morning
One of the most important reasons for vision deterioration is systematic eye fatigue, 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 need to stretch out in bed. Do it with your eyes closed. The whole body will wake up, the brain will receive the necessary signal. Then turn from side to side. Take a few deep breaths.
Open your mouth wide, then open your eyes wide. Then do it at the same time. Repeat the exercise four times: mouth – eyes – all together.
Next step. Close your eyes tightly and blink them quickly and effortlessly while they are closed. Exercise improves the sharpness of vision. You can do it at any time of the day when your eyes get tired and start to see poorly.
Nose gymnastics is the best way to improve the functioning of the eye muscles. To do this, use the tip of your nose to draw figures, letters and numbers in the air. It is more convenient to do this with your eyes closed. You can do this several times a day.
Eyebrow exercise is also involved in energizing your vision. Simply lift them up and down until you feel the skin move around your ears. The functioning of the organs of vision improves, blood circulation increases, and the tone of the facial muscles increases.
A good conclusion to morning exercises is palming. The optimal running time is 5 minutes. So, you've prepared your eyes for the workday.
General rules for training eye muscles
Only exercises performed regularly will bring benefits. Choose an exercise routine: twice a day, once in the morning or evening, once every few days. Consistency and the absence of omissions are the key to the effectiveness of the complex.
Be patient when doing the exercises. You shouldn't even start doing gymnastics if you are 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 adequately, thus worsening the effect of the exercises.
Do not 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 an unnecessary strain on the organs of vision. Maintain intervals.
You shouldn't start a new exercise as soon as you finish 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 in doing gymnastics and sitting in front of the computer at the same time. If you decide to undertake vision restoration, be prepared for the fact that you have 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 exercise for the eyes
When starting the exercises, be sure to consult 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, fixate 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 select several exercises and repeat them throughout the working day. This mini muscle exercise is especially necessary for anyone who works at a computer.
- The complex should include gymnastics of the cervical spine: tilting the head forward, left and right rotation and circulars.
- Do not make sudden movements of the eyelids and eye muscles during the exercise.
- Perform by removing lenses or glasses.
- Among complex exercises, perform simple ones, in the form of relaxed and frequent blinking.
Visual gymnastics for adults
Gymnastics to improve vision is divided into two categories: relaxation and training. In the first case, it aims to relieve tension in the eye muscles. In the second - to strengthen them.
Let's start with training. Performed standing or sitting. Before we begin, let's calm down and assume a comfortable position.
Let's begin:
- By tensing 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 blink slowly.
- Let's quickly move our gaze diagonally: first top right - bottom left, 6 seconds. we look far away. 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 keep our gaze. Next, we perform gymnastics with fixation of the gaze on the right side, up, down. Repeat 2 times.
- We close our eyes for 5 seconds without straining our muscles, then we open them wide and look into the distance for 5 seconds. We do it 3 times.
- Keep your back straight, your head straight and move your pupils in slow circular motions in different directions: first clockwise, then backwards. Then we look into the distance.
- First we look at the tip of the nose, then we look away. Repeat 7 times.
- Keeping your head straight, fix your gaze. On the count of 4, we move our gaze to the right side and stare at it. Once again at the count of 4 we look to the left and return to the starting position. We continue according to the "up-straight", "down-straight" scheme. Then we perform the exercise in the same way, moving our gaze diagonally.
If the exercises aimed at training are performed for the first time, you should not be too zealous and repeat the exercises many times. This can cause pain and discomfort if you don't get used to it. The number of repetitions gradually increases.
Relaxing your 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 relax them.
They can be run multiple times, in any order. Any pose - sitting, lying, the main thing is to tune in to the right mood - throw all problems out of your head, calm down, relax.
Start:
- We do this exercise while sitting: we close our eyes, make several circles with our heads along the clock, then against it. We rest with our eyes closed for a couple of minutes.
- Rub your palms together until they become slightly warm, apply and press them lightly onto your 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 how the heat emanates from your palms.
- Having taken a comfortable position, we close our eyes, relax and begin to remember, the memories should be pleasant.
- We blink frequently for several seconds.
It is recommended to choose several exercises for yourself and perform them daily, regularly. Charging is particularly useful for those who have vision problems and work a lot on the computer. To restore and support the organ of vision, you need to change your lifestyle.
Methods for training vision in children
It is important that the lessons 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 greatly delight his eyes. To begin with, do gymnastics three times a day for 5 minutes, then let the child go for a walk and have fun.
Consult an ophthalmologist first, discuss the technique you will use and get advice.
Attach 3 large circles of different colors in different corners of the ceiling. The child must carefully examine each circle in turn. Approximately 10 seconds are allotted for each topic.
Invite your child to look 4 times, first up and down, then right and left. The child must close his eyes tightly, count slowly to 10 and then open his eyes.
Show your child the clock face with arrows. Let him imagine that numbers are painted on the ceiling and that his eyes, like arrows, must revolve around all the numbers in a circle.
Stick or draw a light circle on the window glass. Go to the window, show an object far away from you. He must consider one or the other object alternately. When the child masters all the exercises well, the complex can be complicated.
Suggest, looking at one point, to "draw" a circle, square, letter or number in the air with your nose. When the exercise goes well, ask the preschooler to draw a figure himself and you have to guess it.
Accompany your lessons with funny fairy tales, jokes and try learning poetry with your child. You can take a text that outlines the exercises for each day of the week: perform the appropriate movements each day.
Dedicate Sunday to massage: through closed eyelids, pass your finger over the eyeballs in a circular motion, first in one direction, then in the other.
When walking, ask your child to keep an eye on the car, dog or other moving objects, alternately closing his left and right eyes.
Bring 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 options for outdoor activities: "outline" a large object along the contour; without turning your head, name everything your little eyes could see; find and describe the farthest and closest object.
The eyes need rest
The life of modern people is organized in such a way that the TV or monitor screen occupies a huge amount of time. Spending a lot of time in front of a screen puts strain on your eyes, causing vision deterioration.
And if we can't reduce the time spent in front of the computer at work, we can increase the time we rest.
You can relax, get a charge of positive emotions, new knowledge and skills away from the screens. At the same time, there will be great benefits not only for the eyes.
Author's technique for improving vision
The technique was developed based on the already known Shichko-Bates methods. There are many fans of this technique among people with poor vision. It is based on training the eye muscles and trusting one's own strength.
The doctor states that if a person believes and persistently pursues his goal, he will definitely achieve the desired result. According to him, the main goal of the technique is to improve vision so much that a person could do without glasses.
The first thing the professor recommends is total or initially partial refusal of glasses. Glasses distort the image received by the eyes and do some of the work instead of muscles.
The doctor calls glasses "eye crutches". 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 in such a way that it looks in all directions. This makes them even more tired and their vision worsens.
Visual 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 maintaining vision. They must be performed in the order in which they are described.
Exercise 1. Curtains
While doing this, you need to blink 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 short-sighted and far-sighted people.
Go to the window, glue a piece of paper on the glass - a sign. If you blink, look at the piece of paper, you see it; he blinked: he looked into the distance, saw a tree or a house. Then again: on a piece of paper - in the distance, on a piece of paper - in the distance. . . Perform 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 your 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 middle fingers - in the form of a figure-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 need to wash your face in the morning and evening. This is not only a hygienic procedure, but also a way to improve microcirculation in the blood vessels. The morning wash is done first with hot water and ends with rinsing with cold water. In the evening everything is done in reverse order.
Exercise 6. Drawing
Draw a snake in the air. Look to the right and draw a curved line in the air with your eyes to the left. Then do it from left to right. And they blinked again.
Palm for 1-2 minutes.
Original gymnastics for the eyes: pirate glasses
This simple and original gymnastics can completely restore vision. It requires no effort.
You need to make unusual glasses, in which one lens is covered with black paper, and the other with plain paper. If you don't wear glasses, use a glasses frame without lenses. Put them on and feel free to watch TV or work on the computer.
Just remember to change the tint of your lenses every 30 minutes. So, you will 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 palming and how does it differ for nearsighted and farsighted people?
Palming is the key to quick and healthy rest, an essential part of any gymnastics to restore vision. Before doing any exercise, you need to prepare properly.
Palming is gentle and effective. The duration depends on the emotional state, since not only the eyes, but also the human psyche relax. The result is obtained when the color behind the closed eyes is black.
To complete this task, you need to relax and sit with your back 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 organs of vision.
What do we have to do:
- Rub your palms well. Your hands will not only warm up, but will also receive the necessary energy charge;
- Fold your palms into the shape of a boat, as if you want to draw water into them. Place them over your eyes so they are right in the center of the void, palms on your cheekbones, fingers on your forehead, little fingers on the bridge of your nose. Rest your elbows on the table or press them into your chest; they must not hang. Do not leave gaps under your fingers. It's important. Do not pinch your nose - it should breathe freely. Closed eyes;
- think or talk about your eyes in a positive way: my eyes are good, my vision is improving every day;
- the following action will be different for short-sighted and far-sighted people, although it is also associated with self-hypnosis:
Short-sighted people should imagine that their eyes become round like balls, this will help relax the transverse muscles and improve distance vision.
Far-sighted people imagine that their little eyes are elongated like cucumbers. This relaxes the longitudinal muscles and will help you see even small objects, for example, lowercase letters, beads.
- a nice memory, it should be calm, very positive. It could be the bank of a river or a 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 it flashes. Remove your palms and blink, shake your head and breathe deeply.
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, it is not necessary to perform exercises to improve it (for hyperopic or nearsighted 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 a straight line.Move your eyes intensely horizontally: left and right, and vertically: up and down.
- Flashing.Squeeze and open your eyelids intensely.
- Diagonals.Direct your gaze towards the lower left corner, look at it as if it were your left shoulder and focus your gaze on this point. After three flashes, repeat on the right side.
- Mirror diagonal.Similar to the previous exercise, squint your eyes first at the top left corner, then at the right.
- Dark relaxation.Place warm palms on closed eyelids, fingers crossed on forehead. Relax and try to get a deep black color.
- Flashing.Blink lightly and quickly at least a hundred times.
- Almond eyes.She brings her pupils towards her nose. To perform this exercise, place the tip of your index finger on the bridge of your nose and look at it, then they will "connect" easily.
- Near far or work remotely.Go to the window and carefully observe the nearby details. It could be a leaf from a tree growing outside the window or a small dot of paper glued to the glass at eye level. Then draw an imaginary straight line above the selected point, going into the distance, and direct your gaze much further ahead, trying to see the most distant objects.
conclusions
All the described recommendations allow you to restore vision decreased due to overwork or prolonged exposure to a computer or television screen. If the problem arises against the background of a pathology, it is necessary to diagnose and treat the cause of vision deterioration.
Regular exercise and hygiene procedures will help maintain good vision and restore normal eye function.