How to do eye exercises correctly

Eye exercises are a simple method of preserving and restoring vision.Before performing a set of eye exercises, you need to take a little rest, relax, and 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 conducting such eye gymnastics are simple:

• Carry it out in the morning and evening - immediately after morning hygiene procedures and before bedtime
• 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.
• Exercise while removing lenses or glasses
• Between complex exercises, do simple, unloading ones, in the form of relaxed frequent blinking

"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 eyeballs, eyelids, 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 to the object in question), and the radial and circular muscles of the iris, which contract or dilate the pupil.

1. “Big eyes”: sit up straight, relax the neck-shoulder region, 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 muscles of the eyelids and improve their blood supply.
2. "Massager."Clean, with soap, wash your hands.Relaxingly close your eyes, press with two or three fingertips 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 picture of any complexity.Hold 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 her flight without taking our eyes off.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 circle with your eyes a rhombus, a circle, a square, a bow, 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 a computer screen, or, which has become very rare, after proofreading texts in the library reading room.Reading exciting fiction also requires periodic rest for the eyes and the above exercises.

This kind of exercise for the eyes is especially relevant if the workplace (computer keyboard) is not well lit, or the general low level of illumination in the room contrasts sharply with a bright display.

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 of “+” or “-” 3.0 -3.5 diopters, without additional pathological visual impairments.

1. Rapid, “burst” blinking for 2 minutes
2. With your eyes closed, alternate between tightly closing your eyes and just relaxingly closed eyes.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, attach a paper circle (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, at the conditional “infinity”.Look alternately at the circle and then at infinity for 10 seconds, repeating 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 up straight, raise your arms bent at the elbows in front of you.Begin to smoothly straighten your right hand, following with your eyes the tip of the extended index finger.Return your hand to its original position and begin doing the same with the other hand.Repeat 5-6 times.
6. Close your eyes, and with cleanly washed hands, press the upper eyelid of your closed eye 7 times, alternately on the right and left.Pressing duration 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. Swing it in a plane perpendicular to the direction of your view.Watch the swing of the pendulum weight without taking your eyes off it for three to five 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 tape for 3-5 minutes.The lighting in the room should not be too sparse; it is advisable to turn on ordinary evening room lighting for illumination and to avoid too much contrast between the running lights and the darkness.

Sets of exercises to restore vision

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

Eye exercises for myopia

1. Blink quickly and frequently for ½ minute.Give your eyes a minute break, close them and, relaxing, sit like that for about a minute.Blink again for half a minute - sit for a minute.Repeat this 4-5 times.Don't rush.Relaxation between blinks should be complete; for this, it is best to sit in the “coachman’s pose” - on the edge of a chair, with your legs straight, knees bent at right angles, and relaxed palms on your knees.Shoulders down, back slightly bent.
2. "Goggle".Alternately, close your eyes tightly for 10 seconds, then open them wide for the same time.Do 10-12 repetitions of this exercise.
3. With cleanly washed hands, placing 2-3 fingers on each hand together into a “ruler”, press your drooping eyelids with them.You don’t need to press too hard, avoiding the appearance of luminous fog or flashing bright spots of color under your closed eyelids.
4. Using your thumbs placed on your eyebrows, pull them up, while simultaneously resisting this action, lowering the direction of your gaze.
5. Throw your head back and look down until your eyes feel achy and tired.Then lower your head with your chin on your chest and look up from under your brows 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, under your feet, mentally draw a gradually expanding circular spiral on the floor.Follow its unwinding coils to its end, then also watch how it tapers towards the center.Do the exercise 3-4 times, depending on the “size” of this mental spiral.

For farsightedness

1. Write letters with the tip of your nose.Better - not printed, but written, with their alternation of smooth and broken lines.You need to look at the tip of your nose.The time for writing letters is 10-12 seconds, then a half-minute break, and start all over again.Do 6-8 approaches.
2. Having made a lattice 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. Stretch your hand forward, smoothly move your gaze from the object to the palm of your hand.

Therapeutic exercises for astigmatism

1. Attach 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 contrasting marker.Stand a meter and a half away from him and run 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, abruptly changing the direction of your gaze.Use only straight lines for this.
3. Exercise with an assistant: while remaining motionless, so that only the eye muscles work, ask someone, holding a pen or pencil vertically at a distance of a 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 by therapeutic exercises in itself.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 stimulating recovery.

1. The starting position is the fingertip on the tip of the nose.Lift your finger from your nose and move it upward until your arm is fully straightened.The task is to follow the fingertip with your eyes without looking away.Then return your finger 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 such approach, close your eyes for half a minute, without squeezing them shut, but keeping them relaxed.
3. Close your good eye.While looking at some object with a sideways eye, turn your head towards the affected eye, without letting the object out of the direct field of vision.If both eyes are squinting, do this exercise in turn for each.
4. Close the healthy eye and begin to quickly move the patient in different directions for half a minute.Let 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 sand 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 switched-on 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 tracking the “bunny”.And do not allow the beam to hit mirror surfaces so that the laser beam can be reflected and enter the eyes - 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 will help improve the circulation of intraocular fluids.

1. Focus your eyes on your fingers placed in front of you at a distance of half a meter.Start spreading these fingers apart 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.Carry out the steps in reverse order, returning to the finger on your outstretched arm.
3. With your head stationary, move your eyes left and right, limiting your viewing sector to the line of your nose (approximately 90⁰).

A separate 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 rope or flexible cable 4-5 meters long, crumple it to form a shapeless, but not very tangled, ball, throw it on the table so that it occupies the entire area to the opposite edge of the table.
• Try to make the loops of the ball lie in the direction to the right and left, from you to you.
• The two opposite ends of the rope/cable should protrude freely from the ball in any place.
• Without changing the posture or position of your head, without moving it, try to trace all the intricacies of the ball along its entire length.
• The exercise is done for speed; the faster you accurately track all the loops and changes in direction, the better.
• After each pass, you need to rest your eyes for 30-40 seconds.

Conclusion

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

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