How to do eye exercises correctly

Eye exercises are a simple method to preserve and restore vision.Before performing a set of eye exercises, you need to rest a little, relax and not start immediately after working for many hours at the computer or after reading texts.And most importantly, you need to do such exercises regularly, especially against the background of drug treatment.

The basic rules for conducting such eye gymnastics are simple:

• Perform it in the morning and evening - immediately after morning hygiene procedures and before bedtime
• Each exercise is performed 5-30 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 your lenses or glasses
• Between complex exercises, do simple, unloading exercises, in the form of frequent, relaxed blinks

“Beta version” of eye exercises

The main thing is to get started.To do this, you can use a series of 5 simple and basic exercises.Which will relieve tension and develop the muscles of the eyeballs, 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 the neck-shoulder region, close your eyes tightly for 5 seconds, then open your eyes wide, as if by surprise, look at the world around you.Repeat at least 8 times.Exercise will help strengthen the eyelid muscles and improve their blood supply.
2. "Masseur."Clean with soap, wash hands.Close your eyes in a relaxing manner, press your fingertips on the lowered upper eyelids for 2 seconds.Do this at least 3 times.Exercise improves the circulation of intraocular fluids.
3. “Drawing pictures.”Close your eyes, relax and imagine any image of any complexity.Hold it in front of you all the time, 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 his escape without taking our eyes off.The fly flies in front of you, first clockwise, then counterclockwise.Let an imaginary fly make three circles in one direction and the other.
5. “Shooting range”.“Pull with your eyes” up, down, right, left.Mentally circle with your eyes a diamond, a circle, a square, an arc, then often, often, like a butterfly with its wings, flapping 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 in front of a computer screen, or, which has become very rare, after rereading texts in the library reading room.Reading exciting fiction also requires periodic eye rest and the above exercises.

This type of eye exercise 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 suffering from low myopia and hyperopia, in the range “+” or “-” 3.0 -3.5 diopters, without additional pathological visual impairments.

1. Rapid “burst” flashing for 2 minutes
2. With your eyes closed, alternate between tight eye closure and relaxed eye closure.Periods of eye closure and relaxation last 5 to 6 seconds.The total duration of the exercise is 2 minutes.
3. Standing directly in front of the window, attach a circle of paper (preferably black) to the glass at eye level and focus your gaze on it.Then move it sharply to the object farthest from the window, ideally located on the horizon, that is, at conditional “infinity”.Look alternately at the circle 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 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 to 6 times.
6. Close your eyes, and with cleanly washed hands, press the upper eyelid of your closed eye 7 times, alternately right and left.The press duration is 2 seconds.
7. Standing straight, without moving your head or neck, take a quick glance at the ceiling.Then lower yourself to the ground, as close to your feet as possible.The exercise is repeated up to 10 to 12 times.
8. Make a pendulum from available materials - in the form of a massive weight on a wire 70 cm long.Rotate it in a plane perpendicular to the direction of your view.Observe the swing of the pendulum's weight 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 “traffic light” mode is set.Watch the movement of the lights running along the strip for 3 to 5 minutes.The lighting in the room should not be too sparse;It is advisable to turn on ordinary evening lighting for illumination and avoid too much contrast between parking lights and darkness.

Series of exercises to restore vision

In cases of myopia, particularly significant, as well as significant hyperopia, certain modifications, sometimes significant, are made to all of the exercises.

Eye exercises for myopia

1. Blink quickly and frequently for ½ minute.Give your eyes a minute's break, close them and, relax, sit like this for about a minute.Blink again for half a minute - sit for a minute.Repeat this operation 4 to 5 times.Don't rush.Relaxation between blinks should be complete;for this, it is best to sit in the "coachman's pose" - on the edge of a chair, legs straight, knees bent at right angles and palms relaxed on the knees.Shoulders down, back slightly bent.
2. "Glasses".Alternatively, close your eyes tightly for 10 seconds, then open them wide for the same amount of time.Do 10 to 12 repetitions of this exercise.
3. With cleanly washed hands, placing 2 to 3 fingers of each hand together in a “ruler,” press with them on your drooping eyelids.You don't need to press too hard, which avoids the appearance of light fog or flashing bright spots of color under your closed eyelids.
4. Using your thumbs on your eyebrows, pull them upwards, while simultaneously 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 on your chest and raise your eyes below your eyebrows until the same result is achieved.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 gradually expanding circular spiral on the floor.Follow its unwinding coils to its end, then also observe how it tapers toward the center.Do the exercise 3 to 4 times, depending on the “size” of this mental spiral.

For hyperopia

1. Write letters with the tip of your nose.Better - not printed, but written, with their 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 a half-minute break and everything starts again.Do 6 to 8 sets.
2. After making a lattice with the fingers of both hands, try to examine objects located 10-20 cm from you.
3. Place a luminous object measuring 20 to 30 cm at a distance of 3 to 4 meters from you.Reaching your hand forward, gently move your gaze from the object to the palm of your hand.

Therapeutic exercises for astigmatism

1. Attach a sheet of paper the size of a standard Whatman paper to the wall.Draw a slightly elongated circle or oval on its surface with a contrasting marker.Stand one and a half meters from him and run your gaze along the line of the circle (or oval), without looking up, first clockwise, then counterclockwise.With pauses of 10 to 12 seconds.Repeat the exercise 3 to 4 times.
2. Mentally draw crosses, triangles, squares.Pass your gaze over it, abruptly changing the direction of your gaze.Use only straight lines for this.
3. Exercise with an assistant: while remaining still, so that only the eye muscles work, ask someone, holding a pen or pencil vertically one meter from you, to quickly move it from left to 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 per se.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 are an additional factor stimulating 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 completely straightened.The task is to follow the fingertip with your eyes without looking away.Then put your finger back on your nose.Repeat the exercise 4 to 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 of these approaches, close your eyes for half a minute, without squeezing them, but keeping them relaxed.
3. Close your good eye.While viewing an object with one eye from the side, turn your head toward the affected eye, without letting the object out of the direct field of vision.If both eyes squint, do this exercise for each in turn.
4. Close the healthy eye and begin to quickly move the patient in different directions for half a minute.Let sit for a minute.Repeat the exercise, and so on 4 to 5 times.

Additional Tips

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

On clear days, on a white sand beach, on sunny days in winter 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” from a turned on laser pointer.Do not move the beam too quickly along the walls, ceiling or floor so that your eyes do not get too tired following the "rabbit".And do not let the beam touch mirror surfaces so that the laser beam can be reflected and enter the eyes - this could damage the retina!

Gymnastics for glaucoma

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

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

A separate exercise for eye accommodation

• Sit at a table with the opposite edge about a meter away from you and the nearest edge 20-25 cm away.Eye height above the table is 30-40 cm.
• Take a flexible rope or cable 4 to 5 meters long, crumple it to form a shapeless but loosely tangled ball, throw it on the table so that it occupies the entire surface to the opposite edge of the table.
• Try to make the loops of the ball face right and left, from you to you.
• The two opposite ends of the rope/cable must protrude freely from the ball at all points.
• Without changing the posture or position of your head, without moving it, try to trace all the subtleties of the ball along its entire length.
• The exercise is made for speed;the sooner you accurately follow all the loops and direction changes, the better.
• After each pass, you should rest your eyes for 30-40 seconds.

Conclusion

For any vision problem, especially in cases of pain, soreness in the eyes or excessive dryness, a visit to an ophthalmologist should be urgent!

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

And if performed in the morning, such an eye exercise will tone the eyes, facilitating their smooth and trouble-free functioning throughout the working day.