People with poor eyesight dream of restoring it: they collect money for surgery and take advertised drugs. At the same time, they are skeptical that it can be restored by charging, designed to improve vision.
Eye exercises are a simple method of restoring and preserving 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, muscles and nerves of the eye are prone to various diseases and weakening. They need metabolism, blood circulation, good nutrition. Spending a long time at the computer, lack of vitamins, and poor visual hygiene do not contribute to strengthening their health.
We often forget about this or simply don’t want to spend time on visual training. Indeed, why do your eyes need exercise? It’s easier to take a miracle drug for insight, or to have surgery. But this does not free a person from caring for his eyes. This is confirmed by oculists 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 produces effective results. Over the years it has undergone changes, but the meaning has remained the same - to rid a person of glasses. It is used today 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 well on the bed. Do this 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 very wide. Then do this 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 closed. Exercise improves vision sharpness. You can perform it at any time of the day when your eyes get tired and begin 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 your nose to draw figures, letters, and numbers in the air. It is more convenient to do it 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 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 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 the eye muscles
Only those exercises that are done regularly will bring benefits. Choose a gymnastics routine - twice a day, once in the mornings or evenings, once every few days. Consistency and absence 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 perform gymnastics for show, and not for your health; you risk not properly straining or overstraining your muscles, thereby 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 unnecessary strain on the visual organs. Maintain 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 in 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 exercise for the eyes
When starting exercises, be sure to check with your doctor about the diagnosis that caused your vision deterioration.
- 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 final point of each movement for a few seconds. 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 exercise for muscles is especially necessary for anyone working at a 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 exercise.
- Perform by removing lenses or glasses.
- Between complex exercises, do simple ones, in the form of relaxed, frequent blinking.
Visual gymnastics for adults
Gymnastics to improve vision are divided into two categories: relaxation and training. In the first case, it is aimed at relieving tension from the eye muscles. In the second - to strengthen them.
Let's start with training. Performed standing or sitting. Before starting, we calm down and take a comfortable position.
Let's get started:
- 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 blink slowly.
- We quickly move our gaze diagonally: first up to the right - down to the 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 fixation of the gaze to the right side, up, down. Repeat 2 times.
- We close our eyes for 5 seconds without straining our muscles, then 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 movements in different directions: first clockwise, then back. After that we look into the distance.
- First we look at the tip of the nose, then we look into the distance. Repeat 7 times.
- Keeping your head straight, fix your gaze. On the count of 4, we move our gaze to the right side and fixate it. 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" pattern. Then we perform the exercise in the same way, moving our gaze diagonally.
If exercises aimed at training are performed for the first time, then you should not be too zealous 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 a few exercises to help relax them.
They can be performed many times, in any order. Any pose - sitting, lying down, the main thing is to tune in to the right mood - throw all problems out of your head, calm down, relax.
Begin:
- We do this exercise while sitting: 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 them, and lightly press them to your eyes. Massage the eyes with light circular movements for 5 seconds.
- A similar exercise, but you don’t need to press your palms to your closed eyes. Just apply it and imagine how warmth emanates from your palms.
- Having taken a comfortable position, we close our eyes, relax and begin to remember, memories should be pleasant.
- We blink frequently for several seconds.
It is advisable to choose several exercises for yourself and perform them daily, regularly. Charging is especially useful for those who have vision problems and work at the computer a lot of time. To restore and support the visual organ, you need to change your lifestyle.
Methods for training vision in children
It is important that classes should not be boring or tedious. 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 daily for 5 minutes, then let the child take a walk and frolic.
Consult with an ophthalmologist first, discuss the technique you are going to use, and get recommendations.
Fix 3 large circles of different colors in different corners of the ceiling. The child needs to carefully examine each circle in turn. Approximately 10 seconds are allotted for one subject.
Invite your baby to look 4 times, first up and down, then right and left. The child needs to close his eyes tightly, slowly count to 10, and then open his eyes.
Show your baby the clock face with arrows. Let him imagine that the numbers are painted on the ceiling, and his eyes, like arrows, must go around all the numbers in a circle.
Stick or draw a bright circle on the window glass. Go to the window, show an object that is very far from you. He must alternately consider one or the other object. When the child has mastered all the exercises well, the complex can be complicated.
Suggest that, looking at one point, "draw" a circle, square, letter or number in the air with your nose. When the exercise goes well, tell the preschooler to draw some figure on his own, and you must guess it.
Accompany your classes with funny fairy tales, jokes, and try to learn poetry with your child. You can take a text that outlines exercises for each day of the week - do the appropriate movements every day.
Dedicate Sunday to a 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, closing his right and left eyes in turn.
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 a lot of options 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 closest object.
Eyes need rest
The life of modern people is arranged in such a way that the TV or monitor screen takes up a huge amount 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 cannot reduce the amount of time spent at the computer at work, then we can increase the rest time.
You can relax, get a charge of positive emotions, new knowledge and skills away from 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 a large number of fans of this technique among people with vision problems. It is based on training the eye muscles and believing in one’s 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 goal of the technique to be to improve vision so much that a person could do without glasses.
The first thing the professor advises is a complete or at first partial refusal of glasses. Glasses distort the image received by the eyes and do some of the work instead of the muscles.
The doctor calls glasses "crutches for the eyes. "At the same time, glasses are designed in such a way that you always need to look at the center, while the human eye is designed in such a way as to look in all directions. This makes them even more tired and their vision worse.
Vision training using the author's method
Such exercise will be an effective way to restore vision. Do the exercises smoothly, slowly. There are only 6 of them, 6 best exercises for maintaining vision. They must be done in the order in which they are described.
Exercise 1. Curtains
While doing this, you need to blink quickly 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 nearsighted and farsighted people.
Go to the window, glue a piece of paper on the glass - a mark. If you blink, you look at the piece of paper, you see it; blinked - look into the distance, saw a tree or a house. Then again: on a piece of paper - into the distance, on a piece of paper - into 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 quickly exhale, 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 - 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 circulation of the intraocular fluid.
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 blood vessels. Morning washing is first carried out with hot water, and ends with rinsing with cold water. In the evening everything is done in reverse order.
Exercise 6. Drawing
Drawing 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 this from left to right. And they blinked again.
Do 1-2 minute palming.
Original gymnastics for the eyes - pirate glasses
This simple, original gymnastics can completely restore vision. Requires no effort.
You need to make unusual glasses, in which one lens is covered with black paper and the other with regular paper. If you don't wear glasses, use a glasses frame without lenses. Wear them and feel free to watch TV or work on the computer.
Just remember to change the lens tint every 30 minutes. So, you will give one eye a rest and train the other. What is important is that vision will not only not deteriorate, it 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 properly prepare yourself for it.
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 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 do we have to do:
- Rub your palms well. Your hands will not only warm up, but also receive the necessary boost of energy;
- 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 very center of the void, palms on your cheekbones, fingers on your forehead, little fingers on the bridge of your nose. Place your elbows on the table or press them to your chest; they should not hang. Don't leave any gaps under your fingers. It is important. Do not pinch your nose; it should breathe freely. Eyes closed;
- 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 the nearsighted and farsighted, 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 distant vision.
Farsighted people imagine that their little 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 could be the bank 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 blink. Remove your palms and blink, shake your head, and breathe deeply.
That's it, your vision has improved, you can continue working. 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 nearsighted people).
Eye prophylactic 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.
- Blinking.Squeeze and unclench your 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 to the right side.
- Mirror diagonal.Similar to the previous exercise, squint your eyes to the upper left corner, then to the right.
- Dark relaxation.Place warm palms on your closed eyelids, fingers crossed on your forehead. Relax and try to achieve a deep black color.
- Blinking.Blink lightly and quickly at least a hundred times.
- Slanty eyes.Bring your pupils towards your 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 easily "connect".
- Near-far, or working at a distance.Go to the window and look carefully at the nearby detail. It could be a leaf from a tree growing outside the window, or a small paper dot glued 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 overwork or prolonged exposure to a computer or TV screen. If the problem arose against the background of any pathology, it is necessary to diagnose and treat the cause of vision impairment.
Regular exercise and hygiene procedures will help maintain good vision and restore normal eye function.