How to do eye exercises correctly

Eye exercises are a simple way to preserve and restore vision.Before performing eye exercises, you need to rest a little, rest, and do not start immediately after several hours of computer work or reading texts.And most importantly, you need to do such exercises regularly - especially against the background of medication.

The basic rules for performing such an eye exercise are simple:

• Do it in the morning and in the evening - right after the morning hygiene procedures and before going to bed
• Each exercise is performed 5-30 times, gradually increasing the load
• While performing the exercises, do not make sudden movements of the eyelids and eye muscles.
• Practice while removing lenses or glasses
• Between complex exercises, do simple, relieving exercises in the form of relaxed, frequent blinking

"Beta version" of eye exercises.

The point is to start.To do this, you can use 5 simple, basic exercises.This relieves tension and develops the muscles of the eyeball, the eyelids, the ciliary muscles, which control the accommodation of the eye (that is, they force the lens to work, changing the focal length depending on the distance of the object), and the radial and circular muscles of the iris, which contract or dilate the pupil.

1. "Big eyes": sit 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 helps to strengthen the eyelid muscles and improve their blood supply.
2. "Massage."Clean with soap, wash hands.Calmly close your eyes, 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. - I draw pictures.Close your eyes, relax and imagine any complex image.Always keep it in front of you, try to examine and figure out the details.
4. "We're looking at the fly."Without turning your head, you imagined a fly flying in a circle in front of you.We follow its flight without taking our eyes off it.The fly flies in front of you, first clockwise and then counterclockwise.Let an imaginary fly make three circles in one direction and the other.
5. "Shooting Range"."Shoot your eyes" up, down, right, left.Mentally circle with your eyes a rhombus, a circle, a square, a bow, and then often, often, like a butterfly with its wings, flap your eyes.

Use the exercises as a basis and be sure to include them in complexes of any complexity.These 5 exercises are useful at the computer screen or, very rarely, after proofreading texts in the library reading room.Reading exciting fiction requires periodic eye rest and the above exercises.

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

Maximum exercise sequence

The following series of eye exercises are designed for both people with normal vision, whose eyes suffer from significant visual strain, and for people with myopia and hyperopia, in the range of "+" or "-" 3.0-3.5 diopters, without further pathological visual impairment.

1. Fast, “burst” flashing for 2 minutes
2. Alternate between closing your eyes tightly and closing your eyes only loosely.The duration of closing the eyes and relaxation is 5-6 seconds.The total duration of the exercise is 2 minutes.
3. Standing right in front of the window, tape a circle of paper (preferably black) to 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, in the 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 lids and corners of closed eyes for 2-3 minutes, alternating 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 do the same with the other hand.Repeat 5-6 times.
6. Close your eyes and press the upper eyelid of the closed eye 7 times, alternately on the right and left side, with a clean hand.The duration of the pressure is 2 seconds.
7. Standing straight, without moving your head and neck, quickly look up at the ceiling.Then down to the floor, as close to your feet as possible.The exercise is repeated 10-12 times.
8. Make a pendulum from available materials - in the form of a massive weight for a 70 cm long march.Turn it in a plane perpendicular to the direction of vision.Watch the pendulum swing without taking your eyes off it for three to five minutes.
9. LED strip.The tape is attached to the wall in a circle and the "running lights" mode is set.Observe the movement of the lights on the strip for 3-5 minutes.The lighting of the room should not be too rare;it is advisable to turn on the usual evening room lighting for illumination and to avoid too much contrast between running lights and darkness.

Exercise sets for restoring vision

In the case of short-sightedness, especially high and far-sightedness, some, sometimes significant, modifications are made to the exercise routine.

Eye exercises for myopia

1. Blink quickly and often for half a minute.Give your eyes a break for a minute, close them and relax, sitting like this for about a minute.Blink again for half a minute - sit for a minute.Repeat this 4-5 times.Don't rush.The relaxation between blinks must be complete;for this, it is best to sit in the "carriage pose" - on the edge of the chair, with straight legs, knees bent at right angles and relaxed palms on the knees.Shoulders down, back slightly bent.
2. "Goggle".Alternatively, close your eyes tightly for 10 seconds, then open them wide for the same amount of time.Repeat this exercise 10-12 times.
3. With cleanly washed hands, placing 2-3 fingers on each hand as a "ruler", press your drooping eyelid with it.You don't have to press too hard, avoiding the appearance of luminous haze or flashing bright spots of color under closed lids.
4. Using your thumbs placed on your eyebrows, pull them up while simultaneously resisting this action, reducing the direction of your gaze.
5. Tilt 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 you achieve 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 gradually expanding circular spiral on the floor.Follow the coils of the unroller to the end, then also notice 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.Right - not printed, but written, with alternating smooth and dashed lines.You have to look at the tip of your nose.The time for writing a letter is 10-12 seconds, then take a half-minute break and start over.Do 6-8 approaches.
2. After making a grid with the fingers of both hands, try to examine objects 10-20 cm away from you.
3. Place a 20-30 cm light object at a distance of 3-4 meters from you.Extend your hand forward, smoothly moving your gaze from the object to your palm.

Therapeutic exercises for astigmatism

1. Attach a sheet of standard Whatman paper size 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 draw your eyes along the line of the circle (or oval) without looking up, first clockwise and then counterclockwise.with breaks of 10-12 seconds.Repeat the exercise 3-4 times.
2. Draw crosses, triangles, squares in your mind.Run your eyes over them and suddenly change the direction of your gaze.Use only straight lines for this.
3. Practice with an assistant: staying 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-right, up-down.Do not change the position of your head and body!

Exercises for strabismus

Strabismus or strabismus alone cannot be treated with physical therapy.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 a factor that stimulates further 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 up until your arm is fully extended.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 such approach, close your eyes for half a minute without closing them, but keep them relaxed.
3. Close your good eyes.While squinting at an object, turn your head toward the affected eye without letting the object out of your immediate field of vision.If both eyes are squinting, do this exercise for each.
4. Close the healthy eye and start moving the patient quickly 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 a total of 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 diseases (as well as for energizing healthy eyes) is the use of the switched on laser pointer "bunny".Just don't move the beam too quickly along the walls, ceiling or floor so that your eyes don't get tired while following the "bunny".And do not allow the beam to touch the mirror surfaces so that the laser beam can be reflected and enter the eye - this can cause damage to the retina!

Glaucoma gymnastics

Gymnastics for the diagnosis of glaucoma usually requires, in addition to medication, exercises that improve the circulation of fluids inside the eye.

1. Focus your eyes on the fingers in front of you, half a meter away.Begin to spread these fingers apart in a V shape without losing focus on the point between them.
2. Standing about two meters from the window, focus your gaze first on the finger outstretched in front of you, then on the handle of the window lock, then on the leaf about 5 meters outside the window, and then on the horizon.Reverse the steps, returning to the finger of your outstretched arm.
3. With your head still, move your eyes left and right, limiting the field of vision to the line of the nose (about 90⁰).

A separate exercise for eye placement

• Sit in front of a table with the opposite edge about one meter away from you, and the nearest one 20-25 cm.The height of the eyes above the table is 30-40 cm.
• Take a 4-5 meter long rope or flexible cable, crumple it into 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 to the right and left of you, towards you.
• The two opposite ends of the rope/cable must protrude freely from the ball anywhere.
• Without changing the posture or position of the head, without moving it, try to trace all the intricacies of the ball along its entire length.
• Exercise is done for speed;the faster you track all the loops and direction changes, the better.
• After each step, you need to rest your eyes for 30-40 seconds.

Conclusion

In case of any vision problems, especially if there is pain, pain in the eyes or excessive dryness, you need to see an ophthalmologist urgently!

In the absence of pronounced or pathological problems, with 100% vision, do vision exercises yourself - such eye exercises serve as an excellent preventive tool.

And if done in the morning, such an eye exercise tones the eyes, facilitating smooth and trouble-free operation during the workday.