People with low vision dream of getting it back: they collect money for surgery and take advertised drugs. At the same time, they are skeptical that it can be restored with fillers 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 benefit of such exercises.
Benefits of visual gymnastics
Like all organs, the muscles and nerves of the eye are prone to various diseases and weakening. They need metabolism, blood circulation, good nutrition. Long time spent at the computer, lack of vitamins and poor eye hygiene do not contribute to strengthening their health.
We often forget about this or simply don't want to spend time on visual training. Really, why do your eyes need exercise? It's easier to take a miracle drug for insight or undergo surgery. But that doesn't free a person from taking care of 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 eyesight. It is remembered, followed and gives effective results. Over the years it has undergone changes, but the meaning has remained the same - to free man from glasses. Today it is used in combination with other treatment methods.
It is necessary to practice daily for at least two months, achieve the desired result, and only then evaluate its effectiveness.
What eye exercises to do in the morning
One of the most important reasons for vision deterioration is systematic eye fatigue, which cannot be alleviated by anything. That's why ophthalmologists recommend performing a special set of exercises in the morning, right 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 one side to the other. 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 quickly and effortlessly while they are closed. Exercise improves visual acuity. You can perform it at any time of the day when your eyes get tired and start to see poorly.
Gymnastics for the nose is the best way to improve the work 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 closed eyes. You can do this several times a day.
Brow exercise is also involved in energizing your vision. Simply lift them up and down until you feel the skin around your ears move. The work of the visual organs improves, blood circulation increases, facial muscle tone increases.
A good conclusion to morning exercises is palming. The optimal execution time is 5 minutes. So you have prepared your eyes for the working day.
General rules for training eye muscles
Only those exercises that are done regularly will bring benefits. Choose a gymnastics routine - twice a day, once in the morning or evening, once every few days. Consistency and absence of omissions are the key to the effectiveness of the complex.
Be patient when performing the exercises. You shouldn't even do gymnastics if you're in a rush to get somewhere. Get the opposite effect. You will perform gymnastics for the show, not for your health; you risk not straining yourself properly or overstraining your muscles, which will worsen the performance of the exercises.
Don't 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 effort, you will contribute to unnecessary strain on the organs of vision. Maintain intervals.
You should not 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.
Relax. There is no benefit from gymnastics and sitting at the computer at the same time. If you decide to restore your vision, 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 eye exercise
When starting exercises, be sure to consult your doctor about the diagnosis that caused the deterioration of vision.
- All exercises are performed in a comfortable position. The back is straight, the neck and shoulders are maximally relaxed.
- In exercises where the eyes move in certain directions, fix 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 choose several exercises and repeat them during the working day. This mini exercise for the muscles is especially necessary for everyone who works 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 for improving vision is divided into two categories: relaxation and training. In the first case, it aims to relieve tension from the eye muscles. In the second - to strengthen them.
Let's start with the training. It is performed standing or sitting. Before starting, let's calm down and take a comfortable position.
Let's get started:
- By straining the eye muscles, we close them. We count to 5, open, relax 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 shift our gaze diagonally: first up to the right - down to the left, 6 seconds. we look into the distance. Then we perform the exercise in the reverse direction.
- 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. Then we perform gymnastics with a fixed gaze on 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 a gentle circular motion in different directions: first clockwise, then back. After that we look into the distance.
- First we look at the tip of our 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 fix it. Again on 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 the 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 is gradually increased.
Relaxing your eyes is no less important than training. Excessive muscle tension is considered one of the causes of myopia. Let's look at some exercises that will help you relax them.
They can be performed multiple times, in any order. Any pose - sitting, lying down, the main thing is to adjust to the right mood - put all the problems out of your head, calm down, relax.
start:
- We do this exercise sitting: close our eyes, make several circles with our head along the clock, then towards it. We rest with our eyes closed for a few minutes.
- Rub your palms together until they become slightly warm, apply them and gently press them on your eyes. Massage the eyes with light circular movements for 5 seconds.
- A similar exercise, but you don't have to press your palms against your closed eyes. Just apply it and imagine the warmth radiating from your palms.
- Taking a comfortable position, we close our eyes, relax and start remembering, memories should be pleasant.
- We blink often for a few seconds.
It is recommended to choose a few exercises for yourself and perform them daily, regularly. Charging is especially useful for those who have vision problems and spend a lot of time working at 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 tiring. Then the child will gladly perform therapeutic exercises, restoring the ability to see well.
Invite your child to play an interesting game that will 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.
First consult an ophthalmologist, discuss the technique you will use and get recommendations.
Fix 3 large circles of different colors in different corners of the ceiling. The child should carefully examine each circle in turn. Approximately 10 seconds are allotted per subject.
Invite the baby to look 4 times, first up and down, then right and left. The child should 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.
Glue or draw a bright circle on the window glass. Go to the window, point to an object that is very far away from you. He must alternately consider one object or another. When the child has mastered all the exercises well, the complex can become more complicated.
Suggest that, looking at one point, you "draw" a circle, square, letter or number with your nose. When the exercise goes well, tell the preschooler to draw a figure on his own, and you must guess it.
Accompany your lessons with fun fairy tales, jokes and try to learn poetry with your child. You can take a text that lists the exercises for each day of the week - do the corresponding movements each day.
Dedicate a week to a massage: through closed eyelids, run your finger over the eyeballs in circular motions, first in one direction, then in the other direction.
When walking, ask the child to watch for a car, dog or other moving objects, closing the right and left eye in turn.
Take the ball with you and teach the child to throw it at the target, this exercise is useful both for vision and for the development of movement coordination.
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 nearest 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 the screen puts a lot of strain on the eyes, causing vision deterioration.
And if we can't reduce the amount of time spent at the computer at work, then we can increase the time we rest.
You can relax, get a charge of positive emotions, new knowledge and skills away from the screen. At the same time, there will be great benefits not only for the eyes.
Author's technique for improving vision
The technique was developed on the basis of the already known Shichko-Bates methods. There is a large number of fans of this technique among people with vision problems. It is based on training the eye muscles and believes in its own strength.
The doctor claims that if a person believes and persistently pursues his goal, he will surely get the desired result. He believes that the main goal of the technique is to improve vision so much that a person can do without glasses.
The first thing the professor advises is to completely or first partially refuse glasses. Glasses distort the image received by the eyes and do some of the work instead of the muscles.
The doctor calls the glasses "eye crutches. "At the same time, glasses are designed to always look in the center, while the human eye is designed to look in all directions. This makes them even more tired and worsens their vision.
Vision training according to the author's method
Such an exercise will be an effective way to restore vision. Do the exercises smoothly, slowly. There are only 6 of them, 6 of the best exercises for maintaining eyesight. They must be done in the order in which they are described.
Exercise 1. Curtains
While doing this, you should 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 nearsighted and farsighted people.
Go to the window, stick a piece of paper on the glass - a tag. If you blink, look at a piece of paper, you see it; blinked - look into the distance, saw a tree or a house. And again: on paper - into the distance, on paper - into the distance. . . Perform the exercise at least twenty times.
Exercise 3. Big eyes
Take a deep breath, close your eyes as tightly as possible. Tighten the muscles of the 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 finger and the middle finger - 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 must wash your face in the morning and in the evening. This is not only a hygienic procedure, but also a way to improve microcirculation in blood vessels. Morning washing is done first with warm water, and ends with cold water rinsing. 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 minutes with your palms.
Original gymnastics for the eyes - pirate glasses
This simple, original gymnastics can completely restore vision. It doesn't require any effort.
You have 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 an eyeglass frame without lenses. Wear them and feel free to watch TV or work on the computer.
Just remember to change your lens tint every 30 minutes. So, you will rest one eye and train the other. What is important is that the 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 a quick and healthy rest, an essential part of any gymnastics to restore sight. Before performing any exercise, you must properly prepare for it.
Palming is gentle and effective. The duration depends on the emotional state, because not only the eyes relax, but also the human psyche. The result is achieved when the color behind the closed eyes is black.
To perform this task, you need to relax and sit up straight. If all the rules are followed, the shutters should be lowered. Eyes should be closed and protected by palms. This ensures complete relaxation of the visual organs.
what we need to do:
- Rub your palms well. Your hands will not only warm up, but also get the necessary energy;
- Fold your palms into a boat, as if you want to draw water into them. Place them on the eyes so that they are in the very center of the gap, palms on the cheekbones, fingers on the forehead, little fingers on the bridge of the nose. Place your elbows on the table or press them to your chest; they should not hang. Do not leave gaps under the toes. It is important. Do not pinch the 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 nearsighted and farsighted people, although it is also related to self-hypnosis:
Nearsighted people should imagine that their eyes become round like balls, this will help to relax the transverse muscles and improve distance vision.
Farsighted people imagine that their small eyes are stretched out like cucumbers. This relaxes the longitudinal muscles and will help you see even small objects, for example, small letters, beads.
- good memory, should be calm, very positive. It can be the shore of a river or the sea, a warm bed, delicious food - anything that will bring pleasant sensations;
- way out of 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 damage to visual acuity, then there is no need for exercise to improve it (for far-sighted or short-sighted people).
Eye prophylactic complex
Relaxation. Close your eyelids tightly and try to relax. To perform this exercise, it is worth recalling some pleasant moments in life.Circular movements. Make circular movements with your eyes open: first clockwise, then counterclockwise.Movement in straight lines. Intensively move your eyes horizontally: right and left and vertically: up and down.It will blink. Squeeze and release your eyelids intensely.Diagonals. Direct your gaze to the lower left corner, look as if to your left shoulder and focus your gaze on this point. After three blinks, repeat on the right side.Mirror diagonal. Similar to the previous exercise, squint your eyes to the upper left corner and then to the right.Dark relaxation. Place warm palms on closed eyelids, fingers crossed on forehead. Relax and try to achieve a deep black color.It will blink. Blink slowly and quickly at least one hundred times.Slanted eyes. Bring the pupils closer to the nose. To perform this exercise, put the tip of your index finger on the bridge of your nose and look at it - then it will "come together" easily.Near-far, or remote work. Go to the window and carefully look at the detail nearby. It can be a leaf from a tree growing in front of the window or a small paper dot glued to the glass at eye level. Then draw an imaginary straight line across 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 been reduced due to overload 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 visual impairment.
Regular exercises and hygiene procedures will help maintain good vision and restore normal eye function.