How to do eye exercises correctly

Eye exercises are a simple method of preserving and restoring vision.Before performing a series of eye exercises, you need to rest a little, relax and not start immediately after working for many hours on the computer or after reading texts.And most importantly, you need to do these exercises regularly - especially against the background of drug treatment.

The basic rules for performing this eye gymnastics are simple:

• Do it in the morning and in the evening - immediately after morning hygiene procedures and before bed
• Each exercise is done 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 exercises in the form of relaxed and frequent blinking

"Beta version" of eye exercises

The main thing is to start.To do this, you can use a set of 5 basic and simple exercises.This will relieve tension and develop the muscles of the eyeballs, the eyelids, the ciliary muscles that control the accommodation of the eyes (that is, they force the lens to work, changing its focal distance 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 your neck-shoulder area, 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 your eyelid muscles and improve blood supply.
2. "Massager."Clean, with soap, wash your hands.Close your eyes relaxedly, 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."Close your eyes, relax and imagine any image of any complexity.Keep it in front of you at all times, 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 your flight without taking our eyes off.The fly flies in front of you, first clockwise and 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, an arc, and often, often, like a butterfly with its wings, fluttering 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 on a computer screen or, which has become very rare, after reviewing texts in the library reading room.Reading exciting fiction also requires periodic eye rest and the above exercises.

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

Maximum set of exercises

The following set of eye exercises was developed both for people with normal vision, whose eyes experience significant visual stress, and for people with low myopia and hyperopia, within the range of “+” or “-” 3.0 -3.5 diopters, without additional pathological visual impairments.

1. Flashing rapidly, “explosion” for 2 minutes
2. With your eyes closed, alternate between closing your eyes tightly and just closing your eyes relaxedly.The periods of eye closure and relaxation last 5 to 6 seconds.The total duration of the exercise is 2 minutes.
3. 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 most distant object outside the window, ideally located on the horizon, that is, at conditional “infinity”.Look alternately at the circle and then at infinity for 10 seconds, repeating the gaze changes 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 outstretched index finger with your eyes.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 well-washed hands, press the upper eyelid of your closed eye 7 times, alternately on the right and left.The pressing duration is 2 seconds.
7. Standing without moving your head and neck, look quickly at the ceiling.Then lower yourself 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 huge weight on a 70 cm long thread.Balance it in a plane perpendicular to the direction of your vision.Watch the pendulum's weight swing without taking your eyes off it for three to five minutes.
9. LED strip.The tape is fixed in the form of a circle on the wall and the “running lights” mode is set.Monitor the movement of the lights along the tape for 3-5 minutes.The lighting in the room should not be too scarce;It is advisable to turn on the common night lighting in the room for illumination and avoid too much contrast between the running lights and the darkness.

Sets of exercises to restore vision

In the case of myopia, especially of a high degree, as well as great farsightedness, some changes, sometimes significant, are made to the set of exercises.

Eye exercises for myopia

1. Blink quickly and frequently for ½ minute.Give your eyes a break, close them and, relaxing, sit like this 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 must be complete;To do this, it is best to sit in the “coachman's pose” - on the edge of a chair, with your legs straight, your knees bent at right angles and your palms relaxed on your knees.Shoulders down, back slightly bent.
2. "Protective glasses".Alternatively, close your eyes tightly for 10 seconds and then open them wide at the same time.Do 10-12 repetitions of this exercise.
3. With well-washed hands, placing 2-3 fingers of each hand together on a “ruler”, press them on the drooping eyelids.You don't need to press too hard, avoiding the appearance of luminous haze or bright colored spots under closed eyelids.
4. Using your thumbs placed on your eyebrows, pull them upwards, while 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 resting on your chest and look under your eyebrows until you achieve the same result.Repeat 8 to 10 times.
6. Stand to your full height.At a distance of 1 to 1.5 meters from you, under your feet, mentally draw a circular spiral that gradually expands on the floor.Follow the unwinding of the coils until the end and also notice how it narrows towards the center.Do the exercise 3-4 times, depending on the “size” of this mental spiral.

For clairvoyance

1. Write letters with the tip of your nose.Better - not printed, but written, with alternating 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 starting all over again.Do 6-8 approaches.
2. After making a lattice with the fingers of both hands, try to examine objects located 10-20 cm away from you.
3. Place a shiny object measuring 20-30 cm at a distance of 3-4 meters from you.Stretch your hand forward and gently move your gaze from the object to your palm.

Therapeutic exercises for astigmatism

1. Attach a sheet of paper the size of standard Whatman paper to the wall.Draw a circle or a slightly elongated oval on its surface with a contrasting marker.Stand five feet away from him and run your eyes along the line of the circle (or oval), without looking up, first clockwise and then counterclockwise.With pauses of 10 to 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: 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 alone.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 an additional factor that stimulates recovery.

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 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 to 6 times.After each approach, close your eyes for half a minute, without squeezing them, but keeping them relaxed.
3. Close your good eye.When looking at an object with the side eye, turn your head towards the affected eye, without leaving the object out of the direct field of vision.If both eyes are half-closed, do this exercise for each one.
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.

Additional Tips

The ideal time for eye exercises for adults is 10 to 15 minutes in total.For children - 5-8 minutes.

On clear days, on a white sand beach, on sunny winter days 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 “rabbit” of an attached 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 when tracking the “rabbit”.And do not allow the beam to hit mirrored surfaces so that the laser beam can be reflected and enter the eyes - this can cause retinal damage!

Gymnastics for glaucoma

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

1. Focus your eyes on the fingers placed in front of you, at a distance of half a meter.Start spreading those fingers apart in a V shape, without losing focus on the point roughly between them.
2. Being 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 sheet of wood located about 5 meters outside the window, and then on the horizon.Perform the steps in reverse order, returning to the finger on the extended arm.
3. With your head still, move your eyes left and right, limiting the sector of vision to the nose line (approximately 90⁰).

A separate exercise to accommodate the eyes

• Sit in front of a table whose opposite edge is about a meter away from you and the closest edge is 20-25 cm.The height of the eyes above the table is 30-40 cm.
• Take a rope or flexible cable 4 to 5 meters long, knead it into a shapeless but not too 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 ball turn in the right and left direction, from you to you.
• The two opposite ends of the rope/cable must protrude freely from the ball at any point.
• 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.
• The exercise is done to increase speed;the faster you can accurately track all loops and direction changes, the better.
• After each pass, you need to rest your eyes for 30 to 40 seconds.

Conclusion

For any vision problem, especially when there is pain, pain in the eyes or excessive dryness of the eyes, a visit to the ophthalmologist must be urgent!

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

And if done in the morning, this eye exercise will tone the eyes, facilitating their smooth and trouble-free functioning throughout the workday.