Together with other methods, gymnastics for the eyes will not only increase the tone of the muscles of the visual apparatus, but also help improve vision. It is only important not to forget the daily exercises and perform the exercises correctly. Before starting gymnastics, you should consult a qualified ophthalmologist. The doctor will make a diagnosis and evaluate the quality of vision. Today, several effective methods for non-surgical vision improvement have been developed, so it is better to entrust the choice of the optimal one to a specialist.
Rules of gymnastics
Although in our time there are several proven and medical methods to restore eyesight with the help of gymnastics, it should be carried out using the same rules. Therefore, before choosing this or that method of restoration for yourself, read the recommendations of ophthalmologists:
- Only regular gymnastics will bring benefits. The regime must be followed. Choose a gymnastics regimen for yourself - twice a day, once in the morning or evening, once every few days. Do not forget that consistency and the absence of errors are the keys to the effectiveness of the complex.
- Be patient while doing the exercises. If you are in a hurry to get somewhere, you shouldn't even start doing gymnastics. Then the opposite effect will occur. There is a risk of not straining properly or, on the contrary, of overstraining the eye muscles and thereby worsening the effect of gymnastics.
- Do not exceed this. Do not think that the more often you repeat gymnastic exercises, the faster you will feel the healing effect. This is far from the truth, and you will contribute unnecessary stress to the visual apparatus with your useless efforts.
- Maintain breaks. You should not start each new exercise as soon as you finish the previous one. Sit with your eyelids closed for about half a minute and only then start a new exercise.
- Rest. Doing gymnastics and at the same time constantly sitting in front of the computer day and night is of no use. If you decide to take on the task of restoring your vision, be prepared that you need to approach this process holistically - both from the point of view of nutrition and from the point of view of your daily work.
Palming according to W. G. Bates
Before starting gymnastics, you need to properly prepare yourself for it. As in sports, you cannot come to the gym from home and immediately take a heavy load on your chest. The effect will be zero and you risk tearing muscles, straining your back or getting a hernia. It is the same as the visual apparatus. It should be properly prepared before moving on to a block of effective and complex exercises.
Ophthalmologists have developed a small complex that allows you to relax your eyes and properly prepare them for subsequent muscle tension during gymnastics. Palming is an important part of any gymnastics to restore vision.
Palming is a fairly popular and simple exercise to relax the muscles of the visual apparatus. This exercise uses both palms. The principle of palming consists of the following steps:
- You need to warm your palms. The best way to do this is to rub them together until they are slightly browned.
- Fold your palms so that they touch each other with their inner ribs and are located in the same plane.
- Bend your elbows, find a point of support (such as a table or knees), and cover your eyes with your palms so that only the fingers of one hand are on top of the other.
- Spend 5-7 minutes in this position. If necessary, repeat after a while.
The essence of palming is to create the so-called "lightning" in the eyes. However, you should not pressurize the eyeballs.
This simple exercise can improve vision and is effective for myopia and farsightedness. During palming, the heat from the palms affects the facial nerves, as well as the eye muscles, relaxing them and providing them with blood flow. Such regular exercise can even change the angle of the eyeball, which means that you can count on a noticeable positive effect even with strabismus. You just need to squeeze your fingers as tightly as possible so that the light does not pass through them. When performing palming, it is important to relax as much as possible, take a comfortable and relaxed position.
At the initial stage of palming, you can feel completely unpleasant sensations, pain and a feeling of pressure "from the inside" in the eye area. This is a completely normal situation and the discomfort will disappear after a few exercises.
Exercise No. 1. I am writing to you. . .
Although the previous exercise relieved the tension from the vision apparatus, the muscles did not fully relax. We will do it now. Unfortunately, many people who are trying to restore their eyes and relax as much as possible forget that the neck also takes part in every exercise because it needs attention. It is from the neck area that blood flows to our eyes and thus nutrition is provided. After numerous violations while working in front of the monitor, we will try to do everything to bring this process back to normal. To perform gymnastics, you need a chair or mat, because it can be performed in two positions: sitting and lying down.
To get the right result from gymnastics, you need:
- Keep a comfortable position while lying or sitting.
- Close your eyes.
- Relax.
- Imagine that a pen is stuck to the tip of your nose and you urgently need to write a letter.
- Now you can start to draw simple figures or write all the words, but without the help of your hands, of course, with your nose.
- The neck should also participate in this process.
- Try to write the whole alphabet first.
- Increasing the difficulty, try to extract your favorite verse or at least a few lines from it.
Exercise No. 2. Look with your fingers
Another exercise can relieve eye strain. Its implementation is not limited to a specific pose. You need:
- Bend your elbows.
- Open your fingers.
- Bring your palms to your eyes so that the back of each palm is directly under the eye.
- Now look at any object in the room with your fingers.
- The main thing is not to focus on the fingers themselves; the whole purpose of the exercise is to see something beyond them.
You can make the exercise more difficult by trying to focus on moving objects in the room. Look in different directions, turn your back without taking your hands off your face. Do the exercises about thirty times, spending no more than five seconds on each attempt to see something in the distance. This exercise will seem difficult at first, but over time you will learn to focus on individual things without focusing on your hands.
| Exercise name | leadership time | Number of approaches |
|---|---|---|
| Exercise #1 | 30 seconds | 3 approaches |
| Exercise number 2 | No more than 5 seconds | 3 sets of 10 times |
| Warming up | 30 seconds | 2-3 approaches |
Solarization: the life-giving power of light
Solarization is a set of exercises in which the main active factor is bright light.
Solarization can be done using:
- Sveta;
- the sun;
- candles;
- electric incandescent lamp.
Solarization in sunlight is considered the most effective, but it is not always possible to use a natural light source. Therefore, candles and incandescent lamps can also find useful uses.
Solarization is carried out in several stages:
- Take a position relative to the light source so that your face is directly in front of it. Eyes should be closed.
- Try to get used to the bright light without squinting (your eyes should still be closed). If you feel pain in your eyes, you can cover them with your palms for a short time, then remove them and try again.
- In order for the light to show its effect evenly, you need to turn your head slowly first to the right and then to the left.
- Palming after solarization is complete.
Solarization is effective in restoring vision. It improves blood circulation and also helps in rapid recovery of eye tissue, especially in the postoperative period.
Improving blood circulation with gymnastics
Often, a person loses vision due to impaired blood circulation in a certain area. The necessary volume does not reach the necessary muscles and nerves, due to which myopia develops and the retina becomes thinner. The best thing you can do without surgery is to try to improve your circulation yourself. Massage movements are best suited for this.
| Nope. | Description | leadership time | Number of approaches |
|---|---|---|---|
| Exercise 1 | Using massage movements, move from the lower part of the eyelid of the right eye to the bridge of the nose, then along the superciliary part of the left eye and return to the bridge of the nose. So it's like you're drawing an infinity sign or glasses | Practice for a minute | The exercise is performed in 2-3 approaches |
| Exercise 2 | As you move your pupils along the horizon line, move your eyes left and right. Do this at maximum speed, but so that there is no pain in the eyes while exercising | Within thirty seconds | 2-3 approaches |
| Exercise 3 | Move your eyes up and down, moving your pupils in a vertical line at maximum speed | Within thirty seconds | 2-3 approaches |
| Exercise 4 | Blink quickly and immediately relax your eyes | It has been executed 10 times | 2-3 approaches |
| Exercise 5 | Place your index finger on the bridge of your nose. Try to bring your eyes together as much as possible to see it. | Focus on your finger for two to three seconds. | Five approaches |
| Exercise 6 | Blink very quickly | Within twenty seconds | Three approaches |
| Exercise 7 | Look out the window. Set a certain object in the distance for yourself. Place a circle on the glass next to the object. Change your vision from a distant object to a sticker and vice versa | Within a minute | Three approaches |
After completing such a complex, the muscles of the visual apparatus will be toned and not only will you get a therapeutic effect after the first exercises, but you will also prevent various eye diseases associated with poor blood circulation.
Fighting myopia with gymnastics
It has been scientifically proven that the most common eye disease is myopia, and there are several reasons for this. High fatigue, constant contact with technical equipment and lack of rest for the eyes have an effect. Someone loses their eyesight as a result of bad heredity, and someone comes to a sad conclusion by themselves. But in the meantime, there are gymnastics that can partially restore vision and serve as a preventive measure against further loss of vision.
To do gymnastics, you need to take a sitting position and relax.
| Nope. | Description | leadership time | Number of approaches |
|---|---|---|---|
| Exercise 1 | Close your eyes. Sit up straight. Try to lean back and take deep breaths. Lean forward and breathe without opening your eyes | Perform for one full minute | Two approaches |
| Exercise 2 | Lean back on the seat. Open your eyes. Bend your body forward and close your eyes sharply, then open your eyes and return to the starting position | Perform for one full minute | Two approaches |
| Exercise 3 | While sitting, put your hands on your back and turn your head first to one side, then to the other, so that you can see your elbow. | Perform for one full minute | Two approaches |
| Exercise 4 | Start turning your eyes clockwise, then counterclockwise | Perform thirty seconds in one direction and thirty seconds in the other direction. | Three trips |
| Exercise 5 | Extend your arms. Look at your fingertips. Raise your hands, but keep looking at your fingers. You can't move your head. After you lose sight of your fingers, lower your hands | Perform for one full minute | Two approaches |
Movement-based gymnastics
There are several types of basic exercises, from which it is recommended to create individual gymnastics complexes:
- circular movements of the eyes;
- describe geometric figures with eyes;
- focus of views;
- guide lines (up-down, left-right);
- blink/squint.
Exercises that can be used to prevent and treat myopia include:
| Nope. | Exercise | Description |
|---|---|---|
| 1 | Focusing | You have to look far and aim it at the farthest point visible. Slowly shift your gaze to the tip of your nose |
| 2 | Circular movements | Draw a circle with your eyes. Repeat 10 times. Then, do the exercise in the opposite direction. |
| 3 | Lighting up and going off | Blink quickly for a few minutes |
| 4 | Squeezing your eyes while sitting | Close your eyes for a few seconds, repeat several times |
| 5 | Eyelid massage | Close your eyes and massage your eyelids with light pressure in circular motions. |
| 6 | Eye contact | Direct your gaze to the place where the eyebrows grow together, hold for 2-3 seconds, then return to the starting position and repeat. |
| 7 | Head rotation with change of gaze | You should slowly turn your head to the side, turn your gaze in the same direction. Then turn your head in a different direction. |
Effective gymnastics for farsightedness:
- Focusing on a distant object. Place your finger 30-40 cm away from your face. Look away, then focus on your finger.
- reading "between the lines". Take a book, read a few paragraphs of the text, then pay attention to the space between the lines.
- He's dizzy. Turn your head to the left, then to the right while looking straight ahead.
- Observation of moving objects.
After every exercise, you need to rest your eyes. You can relax the eye muscles with light massage or compresses.
Preventive gymnastics
To ensure that the visual acuity does not decrease, it is necessary to periodically perform the following exercises:
- "Drawing letters. "You have to use your eyeballs to draw any number of letters from the alphabet. If you can describe all 33 letters, the exercise can be considered completely completed.
- Open your mouth - close your eyes. Open your mouth at the same time, then open your eyes wide. Try to open your mouth and eyes at the same time.
- Blinking/squeezing your eyes. Frequent flashing should be replaced by 3-5 seconds of mincing.
- Massage the upper eyelids with upward circular movements.
- Move your gaze up and down.
- Move your gaze diagonally.
- Pressure. You should close your eyelids and do not press too hard on them.
- Look through your fingers. Cover your eyes with your palms, spread your fingers a short distance, look at them for a few seconds and squeeze them tightly again.
- Contraction. You need to close your eyes, touch the outer corner with your middle fingers and pull to the sides. You should feel a slight tension in the muscles.
- Bend your head down, relax your neck muscles and rest your chin on your sternum. Focus your gaze on the ground. Then slowly tilt your head back and look up.
Do not underestimate preventive eye exercises. After all, it is the eyes that are constantly exposed to the most harmful factors. Stress, bad habits, vitamin deficiency, frequent diseases and unfavorable environment often cause a sudden and rapid loss of vision.
The table below presents three groups of exercises that provide a complex of preventive measures.
| Training group | Initial position | Example |
|---|---|---|
| Exercises to strengthen eye muscles | The head is motionless while sitting | Without changing the position of the head, looking to the right, then to the left |
| Exercises to stimulate blood circulation and circulation | Sit down | Alternatively, close the eyes |
| Placement exercises | standing | Make your hand with an extended finger 30 cm from your face, direct your gaze to it. Without changing the focus, slowly move your finger towards your face. When your finger appears to be doubled, it should be smoothly returned to its original distance |
For people who spend a lot of time at the computer, work with paper and small print, preventive gymnastics is simply necessary.
Morning exercises for the eyes
Morning exercise allows the body to wake up early, tones the muscles and gives a good mood for the whole day. What about morning exercises for the eyes? The feelings coming from him are not pleasant at all.
Morning exercises can be done in several stages:
- Remain in a horizontal position, lie down, relax the neck muscles.
- Several times, in sync, open your mouth and eyes wide.
- Perform several eye blinks lasting 3-5 seconds.
- Then blink often, but not too quickly.
- Close your eyes and use your nose to describe any figure in the air. In this way words, letters can be "written" or "drawn". The duration of this exercise is on average 2-3 minutes. The images created during such an exercise "wake up" the brain faster and force it to return to work.
- Raise and lower your eyebrows several times. Sometimes he frowns, sometimes he is surprised.
- Lying on your back, do palming.
- Turn your head side to side for 2-3 minutes. This relieves tension in the upper part of the spine, which is especially important when having to sleep in an uncomfortable position.
In general, morning eye exercises will not take much time, but will have a noticeable positive effect: after 1-2 weeks, visual acuity will improve significantly, the number of headaches will decrease, and there will be no signs of fatigue. adjective
Evening exercises for the eyes
Gymnastics in the evening is necessary primarily to relax the muscles of the visual apparatus from daytime tension. Therefore, here palming will be combined with exercises aimed at combating myopia and retinal diseases:
- Lie down for a while with your eyes closed.
- Without opening your eyes, rotate your pupils clockwise and counterclockwise.
- Open your left and right eyes alternately.
- Look at an object two or three meters away from you. Shift your gaze to a more distant object. Then close again.
- If possible, hang a table with letters, like in an ophthalmologist's office. Look at the letters every evening, learn the outlines. Remember how much you saw at first, how much you saw a week later, etc.
- Finally, pull the eyelids with your fingertips, pulling the skin away from the eye. Do this for one minute down, up and to the sides.
Make it a habit to sleep with a special medicated eye patch. This allows you to get sound sleep and your eyes won't react painfully to the morning sunlight sneaking into your room.
Tibetan gymnastics
There are many techniques that include different sets of eye exercises aimed at improving vision, preventing cataracts, and treating many eye-related diseases. Tibetan gymnastics is one of the most common and effective. It includes the following exercises:
- Peripheral vision education. Extend your arms in front of you and put your two index fingers together at a distance of 35-40 cm in front of your eyes. Without changing your gaze, slowly spread your arms with your fingers out to the sides. The goal is to look straight ahead but see the fingers in your peripheral vision. Then bring your fingers together again in front of you.
- Pressure. Press your fingers lightly and quickly on your closed pupils, then open your eyes and try not to blink for about 5-6 seconds.
- Square. Describe the square with your eyes: look down - left - up - right. Then repeat in the opposite direction: look up - right - down - left.
- It flashes frequently for about a minute.
- Light eyelid massage. Close your eyelids and with light massaging movements move from the inner corner of the eye along the upper eyelid outwards and then downwards.
In Tibetan gymnastics, each exercise should be performed for at least one minute or at least 10-15 repetitions.
Yoga for your eyes
Many people have found that yoga has a wealth of health benefits. Fans of this, more of a lifestyle than a sport, are getting more and more every year, and rightfully so. But not many people know that yoga is not only for the body but also for the eyes. If such exercises are performed systematically until old age, they will help to keep the eyesight in excellent condition.
All you need is to take a comfortable position while sitting on the floor and straighten your back well. Relax and think about something pleasant. Start with a series of exercises with a light warm-up, try not to move your neck and head, try to direct your gaze from side to side.
Now that you have moved a little, you can start the exercises yourself.
- Exercise #1
Breathe straight and smooth. Try to direct your gaze to the space between the eyebrows and thereby practically connect the pupils in the area of the bridge of the nose. Of course, you will not succeed the first time, but you will succeed with systematic repetition of the exercise. You should hold your students in place for at least two seconds, gradually increasing the delay time. This exercise should be done ten times, rest your eyes for a few seconds after each approach.
- Exercise number 2
After the first exercise, give your pupils a short break, blink your eyes, close your eyelids for a while and open them smoothly. As soon as you feel the tension subside, get ready for a new exercise. Your position remains the same. Eyes should be wide open and breathing should be even. Put your finger on the tip of your nose and try to see with both eyes. Thus, the pupils will meet again at the bridge of the nose, but unlike the previous exercise, the gaze will already be directed downwards. Repeat ten times, giving your eyes a little rest in between.
- Exercise No. 3
Now try to look to the right with both eyes, try to look as far as possible, but without turning your body and head. Then look left. Now we repeat the same thing, looking up and down. The exercise should not be easy for you, the more you move your pupils away, look in one direction, the faster you will get the desired effect from the complex.
- Exercise # 4
Again, maintaining an even posture and observing smooth breathing, proceed to the next stage. Look down without lowering your head. Then start moving one student clockwise. Once you reach the place where you started the exercise, start moving counterclockwise. Then start making a circle from the top. Do the exercise in twenty approaches, ten each for the position of the eyes above and below. Try to slowly form a circle with your students, trying to see as much as possible from all sides.
- Exercise #5
Now you need to relax the eye muscles again so that they stop being tense and feel an increase in strength. To do this, close your eyes, think about something good and relax for a few minutes, watching your breathing evenly.
This completes the yoga complex. Many ophthalmologists advise their patients to do such exercises not only to maintain eye health, but also to experience a therapeutic effect.
Based on the experience of doctors, daily yoga classes in the morning and evening help to strengthen muscles, relieve stress and generally improve the health of the retina. This means that you can try to restore the lost sections without the help of surgeons.
It is not necessary to adhere to a set of lessons, because it is not so difficult to create a gymnastics program for yourself. This may include exercises, massages, and anti-fatigue exercises.