How to perform eye exercises correctly

Eye exercises are a simple method to maintain and restore vision.Before performing a series of eye exercises, you need to rest a little, relax and not start immediately after hours of work at the computer or after reading texts.And most importantly, you need to perform such exercises regularly - especially against the background of drug treatment.

The basic rules for performing such eye gymnastics are simple:

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

“Beta version” of eye exercises

The main thing is to get started.To do this, you can use a set of 5 simple basic exercises.This relieves tension and develops the muscles of the eyeballs, eyelids, ciliary muscles that control the accommodation of the eyes (that is, they force the lens to work and change its focal length depending on the distance to the object in question) and the radial and circular muscles of the iris that contract or expand the pupil.

1. “Big Eyes”: Sit upright, relax the neck-shoulder area, close your eyes tightly for 5 seconds, and then open your eyes wide, as if surprised, and look at the world around you.Repeat at least 8 times.Physical exercise strengthens the muscles of the eyelids and improves blood circulation.
2. “Massager.”Clean, use soap, wash hands.Close your eyes in a relaxed manner and press the lowered upper eyelids with two or three fingertips for 2 seconds.Do this at least three times.Exercise improves the circulation of eye fluid.
3. “Draw pictures.”Close your eyes, relax and imagine an image of any complexity.Hold it in front of you all the time and try to examine and invent details.
4. “We’re watching the fly.”Without turning your head, you imagined a fly flying in circles in front of you.We follow their flight without averting our eyes.The fly flies in front of you, first clockwise, then counterclockwise.Let's have an imaginary fly make three circles in one direction and the other.
5. "Shooting range".“Shoot your eyes” up, down, right, left.Mentally circle a diamond, a circle, a square, an arc with your eyes and then flap your eyes often, often like a butterfly flaps its wings.

Use the exercises as a basis and be sure to integrate them into a complex of any complexity.These 5 exercises are useful when working on a screen or, what has become very rare, after proofreading texts in the library reading room.Reading exciting fiction also requires regular rest for the eyes and the exercises mentioned above.

Such eye training is particularly relevant if the workplace (computer keyboard) is not well lit or the generally weak room lighting is in stark contrast to a bright display.

Maximum scope of exercise

The following eye exercises have been developed both for people with normal vision, whose eyes are exposed to significant visual strain, and for people with low myopia and farsightedness in the range “+” or “-” 3.0 – 3.5 diopters without additional pathological visual impairments.

1. Fast, “burst” flashing for 2 minutes
2. With your eyes closed, alternate between closing your eyes tightly and closing your eyes relaxed.The periods in which you close your eyes and relax last 5-6 seconds.The total duration of the exercise is 2 minutes.
3. Stand directly in front of the window, attach a paper circle (preferably black) to the glass at eye level and direct your gaze towards it.Then move it sharply to the object furthest from the window, which is ideally located on the horizon, that is, at conditional “infinity”.Alternately look at the circle and then at infinity for 10 seconds, repeating the alternation of gaze up to 10 times.
4. With clean hands, massage the eyelids of closed eyes and the corners of the eyes for 2-3 minutes, alternating for each eye individually.
5. Stand upright and raise your arms forward, bent at the elbows.Begin to gently stretch your right hand, following the tip of the extended index finger with your eyes.Return your hand to its original position and start doing the same with the other hand.Repeat 5-6 times.
6. Close your eyes and, with cleanly washed hands, press the upper eyelid of your closed eye seven times, alternating right and left.The pressing time is 2 seconds.
7. Stand upright without moving your head or neck and take a quick look up at the ceiling.Then get on 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 massive weight on a 70 cm long thread.Swing it in a plane perpendicular to your line of sight.Watch the swing of the pendulum weight for three to five minutes without taking your eyes off it.
9. LED strips.The tape is attached to the wall in the form of a circle and the “running light” mode is set.Watch the movement of the lights running along the ribbon for 3-5 minutes.The lighting in the room should not be too dim;It is advisable to switch on the usual evening room lighting for lighting and to avoid too strong a contrast between running light and darkness.

Series of exercises to restore vision

In the case of nearsightedness, especially severe nearsightedness, as well as severe farsightedness, some, sometimes significant, changes are made to the scope of the exercise.

Eye exercises for nearsightedness

1. Blink quickly and frequently for half a minute.Give your eyes a break for a minute, close them and sit there relaxed 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 should be complete;The best way to do this is to sit in the “coachman position” – on the edge of a chair, with your legs stretched out, knees bent at right angles and palms relaxed on your knees.Shoulders down, back slightly bent.
2. "Glasses".Alternatively, you can 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 cleanly washed hands, put 2-3 fingers of each hand together to form a “ruler” and press them onto your droopy eyelids.You don't need to press too hard to avoid the appearance of glowing fog or flashing bright spots of color under your closed eyelids.
4. Place your thumbs on your eyebrows and pull them upwards.At the same time, resist this action and lower your gaze.
5. Throw your head back and look down until your eyes feel sore and tired.Then lower your head with your chin to your chest and look out from under your brows until the same result is achieved.Repeat 8-10 times.
6. Stand up to your full height.At a distance of 1 to 1.5 meters from you, mentally draw a gradually expanding circular spiral on the floor under your feet.Follow its unwinding coils to the end and then also watch as it tapers towards the middle.Do the exercise 3-4 times, depending on the “size” of this mental spiral.

For vision

1. Write letters with the tip of your nose.Better – not printed, but written, with its alternation of smooth and broken lines.You have to look at the tip of your nose.The time for writing letters is 10-12 seconds, then break for half a minute and start again.Do 6-8 approaches.
2. After making a grid from the fingers of both hands, try to examine objects that are 10-20 cm away from you.
3. Place a bright object 20-30 cm in size 3-4 meters away from you.Extend your hand forward and gently shift your gaze from the object to your palm.

Therapeutic exercises for astigmatism

1. Attach a sheet of paper the size of a standard Whatman paper to the wall.Using a contrasting marker, draw a circle or slightly elongated oval on the surface.Stand one and a half meters away from him and, without looking up, let your gaze run along the line of the circle (or oval), first clockwise, then counterclockwise.With breaks of 10-12 seconds.Repeat the exercise 3-4 times.
2. Mentally draw crosses, triangles and squares.Let your gaze glide over her, abruptly changing the direction of your gaze.Only use straight lines for this.
3. Exercise with an assistant: While remaining motionless so that only the eye muscles work, ask someone to hold a pen or pencil vertically at a distance of one meter from you and move it quickly left and right, up and down.Do not change the position of your head and body!

Exercises against strabismus

Strabismus or squint cannot be treated through therapeutic exercises alone.It is treated with special glasses in which the lenses are adjusted so that the optical axis of the glasses deviates from the true one.Eye exercises serve as an additional factor that stimulates recovery.

1. The starting position is the fingertip on the tip of the nose.Lift your finger from your nose and move it upward until your arm is fully extended.The task is to follow the fingertip with your eyes without looking away.Then put your finger back to your nose.Repeat the exercise 4-5 times
2. Move your eyeballs up and down, left and right 5-6 times without changing the position of your head.After each such approach, close your eyes for half a minute, without squeezing them, but keeping them relaxed.
3. Close your good eye.While looking at an object sideways, turn your head toward the affected eye without moving the object from your direct field of vision.If both eyes are squinting, do this exercise one at a time.
4. Close the healthy eye and begin moving the patient quickly in different directions for half a minute.Let rest for a minute.Repeat the exercise etc. 4-5 times.

Additional tips

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

Wear sunglasses in clear weather, on a white sand beach, in sunny winter weather with freshly fallen snow, and especially in the mountains.

A good additional exercise for all types of eye diseases (as well as for energizing healthy eyes) can be the use of a “bunny” with a laser pointer turned on.Just don't move the beam too quickly along the walls, ceiling or floor so that your eyes don't get too tired while tracking the "bunny".And do not let the beam hit mirror surfaces so that the laser beam can be reflected and get into the eyes - this can cause damage to the retina!

Gymnastics for glaucoma

Gymnastics for diagnosing glaucoma usually requires, in addition to drug treatment, exercises that help improve the circulation of eye fluid.

1. Focus your gaze on your fingers placed half a meter apart in front of you.Begin to spread these fingers apart in a V-shape without losing focus on the point roughly between them.
2. Standing about two meters from the window, direct your gaze first to the finger extended in front of you, then to the handle for closing the window, then to a wooden panel about 5 meters outside the window, and then to the horizon.Do the steps in reverse order, returning to the finger of your outstretched arm.
3. With your head still, move your eyes left and right and limit your field of vision to the line of your nose (approx. 90⁰).

A separate eye accommodation exercise

• Sit in front of a table with the opposite edge about three feet away from you and the nearest edge 8-10 inches away.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 and throw it on the table so that it occupies the entire area up to the opposite edge of the table.
• Try to place the loops of the ball in the direction to the right and left, from you to you.
• The two opposite ends of the rope/cable should protrude freely from the ball at every point.
• Try to trace all the intricacies of the ball along its entire length, without changing the posture or position of your head, without moving it.
• The exercise is for speed;The faster you can accurately track all the loops and changes in direction, the better.
• After each pass, you need to rest your eyes for 30-40 seconds.

Conclusion

If you have vision problems, especially pain, pain in the eyes or excessive dryness in the eyes, you should urgently visit an ophthalmologist!

If there are no pronounced or pathological problems and your vision is 100%, do visual exercises yourself - such eye exercises serve as an excellent means of prevention.

And if such an eye exercise is performed in the morning, it will strengthen the eyes and facilitate their smooth and problem-free operation throughout the working day.