How to do the eye exercise

Eye charging is a simple method of preserving and restoring vision.Before performing a set of exercises for the eyes, you need to rest a little, relax, and not start immediately after a long -hour work at the computer or after reading the texts.And most importantly - you need to do such charging regularly - especially against the background of drug treatment.

The basic rules for conducting such eye gymnastics are simple:

• Spend it in the morning and evening - immediately after morning hygiene procedures and before going to bed
• Each exercise is done from 5 to 30 times, with a gradual increase in load
• Do not make sudden movements for centuries and eye muscles during the execution of exercises
• Exercise charging by removing lenses or glasses
• Between complex exercises, make simple, unloading, in the form of uninhabited frequent blinking

"Beta version" of charging for the eyes

The main thing is to start.To do this, you can use a complex of 5 simplest, basic, exercises.Which will allow to relieve tension and develop the muscles of the eyeballs, eyelids, ciliary muscles that control the eye accommodation (that is, the lensions to work, changing its focal length depending on the distance to the object under consideration), and the radial and ring muscles of the iris, reducing or expanding the pupil.

1. “Big Eyes”: to sit down exactly, relaxing the cervical and flesh department, tight, click on 5 seconds, then widely, as if in surprise, opening your eyes, looking at the world around you.Repeat at least 8 times.The exercise will help strengthen the muscles of the eyelids, improve their supply of blood.
2. "Massager."Purely, with soap, wash your hands.Close your eyes relaxed, press your fingers in two or three pillows on the upper eyelids lowered for 2 seconds.Do this at least 3 times.Exercise improves the circulation of intraocular liquids.
3. "Draw pictures."Close your eyes, relax and imagine any picture of any complexity.All the time to hold it in front of you, trying to consider and invent the details.
4. "Follow the fly."Without turning their heads, they imagined a fly flying in front of you in a circle.We follow her flight without taking his eyes.The fly flies first in front of you clockwise, then against the sentry.Let us give an imaginary fly to make three circles in the same side.
5. "Shooting range"."Shoot" up, down, right, left.Mentally draw a rhombus, circle, square, bow, then often, often, often like a butterfly with wings, patting his eyes.

Use exercises as a basis, be sure to include them in a complex of any complexity.These 5 exercises are useful when working behind the computer’s display, or, which has become very rare - after the texts of texts in the library reading room.Reading exciting fiction also requires periodic rest to the eyes and the above exercises.

Such charging for the eyes is especially relevant if the workplace (computer keyboard) is not enough, or the general low level of lighting in the room contrasts sharply with a bright display.

The maximum set of exercises

The complex of eye exercises below is designed both for people with normal vision, whose eyes experience significant visual loads, and for owners of myopia and farsightedness of a small degree, within “+” or “ -” 3.0 -3.5 diopters, without additional pathological defeat of vision.

1. Quick, "bursts", blinking for 2 minutes
2. With closed eyes, alternate strong squinting and simply relaxed eyes.Periods of closing their eyes and relaxation-5-6 seconds.The total duration of the exercise is 2 minutes.
3. Having stood right in front of the window, attach a paper circle (better than black) on the glass at the glass at the eye) and fix your gaze on it.Then sharply transfer it to the farthest object outside the window, ideally - located on the horizon, that is, in conditional "infinity".Look alternately at a circle, then in infinity for 10 seconds, repeating the translations of the gaze 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. Get straight, raise your hands bent in the elbows in front of you.Start smoothly straighten your right hand, watching your eyes after the tip of an elongated index finger.Return your hand to the starting position, start doing the same with the other hand.Repeat 5-6 times.
6. Close your eyes with clean hands with clean hands 7 times on the upper eyelid of a closed eye, alternately on the right and left.The duration of pressing is 2 seconds.
7. Standing straight, without moving your head and neck, throw a quick look up at the ceiling.Then down, to the floor, as close as possible to their feet.The exercise is repeated up to 10-12 times.
8. Make a pendulum from improvised materials - in the form of a massive cargo on a thread with a length of 70 cm. Switch it in a plane perpendicular to your gaze.Follow the swing of the cargo of the pendulum without taking your eyes off it for three to five minutes.
9. LED tape.The tape is attached in the form of a circle on the wall, the “running lights” mode is set.Follow the movement of lights running along the tape for 3-5 minutes.The lighting in the room should not be too scarce, it is advisable to turn it on for illumination and avoiding too much contrast between running lights and darkness ordinary indoor evening lighting.

Complexes of exercises to restore vision

With myopia, especially a large extent, as well as a large value of farsightedness in the set of exercises, some, sometimes significant, amendments are made.

Eye charging with myopia

1. Freshly and often blink for ½ minutes.Give your eyes a minute break, close them and, relaxing, sit like a minute like that.Pour half a minute again - sit for a minute.So repeat 4-5 times.Do not rush.The relaxation between blinking should be complete, for this it is best to sit in the “coachman’s pose” - on the edge of the chair, putting their legs straight, bending them from a right angle at the knees, and the lashes of relaxed palms.The shoulders are lowered, the back is slightly bent.
2. "Goggle".Alternately, then heavily squeezed your eyes for 10 seconds, then widely open them at the same time.Do 10-12 repetitions of this exercise.
3. Purely washed hands, folding together in the “ruler” 2-3 fingers on each hand, press them with the lowered eyelids.It is not necessary to press much, not allowing the appearance of a luminous fog or flashing bright color spots under the centuries closed centuries.
4. With the thumbs imposed on the eyebrows, pull them up, simultaneously resisting this action, lowering the direction of the gaze.
5. Throwing his head back, look down until the eyes feel the aches and fatigue.Then lower your head with a chin on the chest and look upside down - until the same result is achieved.Repeat 8-10 times.
6. Stand in full height.At a distance of 1-1.5 meters from yourself, underfoot, mentally draw on the floor a gradually expanding circular spiral.Follow her unwinding turns to her end, then also trace how she narrows to the center.Do the exercise 3-4 times, depending on the "size" of this mental spiral.

With farsightedness

1. Write the letter with the tip of the letter.Better - not printed, but written, with their alternation of smooth and broken lines.You need to look at the tip of the nose.The scripture of letters is 10-12 seconds, then a half-minute break, and start all over again.Make 6-8 approaches.
2. Having made the grate from the fingers of both hands, make attempts to consider the objects at 10-20 cm from you.
3. Place at a distance of 3-4 meters from you a bright item with a dimensions of 20-30 cm. Extend your hand forward, smoothly look from the object to the palm of your hand.

Medical charging for astigmatism

1. Attach a sheet of paper the size of a standard Watman to the wall.Draw a circle or not a strongly elongated oval on its surface with a contrasting marker.Stand up in a meter-afternoon from it and run the line of the circle (or oval) with your eyes, without looking up, first clockwise, then against it.With pauses in 10-12 seconds.Repeat the exercise 3-4 times.
2. Mentally draw crosses, triangles, squares.Run over them with your eyes, sharply changing the direction of the gaze.Use only straight lines for this.
3. Exercise with the assistant: while maintaining immobility, so that only the muscles of the eyes work, ask someone, holding a handle or pencil vertically at a distance from you, quickly move it to the right and left, up and down.The positions of the head and body do not change!

Exercises for strabismus

Cravisure, or stratism, therapeutic gymnastics itself is not treated in itself.It is treated with special glasses in which the lenses are regulated, rejecting the optical axis of glasses from the true one.Eye charging serves as an additional factor stimulating recovery.

1. The starting position is the tip of the finger on the tip of the nose.Tear off a finger from the nose, lead it up until the arm is completely straightened.The task is to follow the eyes of the tip of the finger, without looking up.Then return the finger to the nose.Repeat the exercise 4-5 times
2. Move eye apples up and down, right and right, without changing the position of the head, 5-6 times.After each such approach, she closed your eyes half a minute without closing them, but holding them relaxed.
3. Close a healthy eye.Looking with an eye at some object, turn your head towards the sick eye, without releasing an object from the direct field of his vision.If both eyes are mowed - do this exercise alternately for everyone.
4. Close a healthy eye and start to quickly move the patients in different directions for half a minute.Give a rest for a minute.Repeat the exercise, and so 4-5 times.

Additional tips

The optimal time of the eye charge in adults is 10-15 minutes in total.For children-5-8 minutes.

In clear weather, on the beach with white sand, in the winter in sunny weather with freshly obsolete snow, and especially in the mountains, use sunglasses.

A good additional exercise for all types of eye pathologies (as well as for charging healthy eyes) can be the use of a “bunny” from the laser pointer on.Just do not drive a beam on the walls, ceiling or floor too fast so that the eyes, tracking the “bunny”, are not too tired.And do not allow the beam to get on the mirror surfaces so that the laser beam can affect and get into the eyes - this is fraught with damage to the retina!

Gymnastics for glaucoma

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

1. Focus on the fingers shown in front of you at a distance of half a meter.Start pushing these fingers in the form of the letter V, without losing focusing at a point about them.
2. Getting a two meters from the window, focus your eyes first on your finger out, then on the window of closing the window, then on the tree sheet, located 5 meters out of the window, then on the horizon.Carry out actions in the reverse order, returning to the finger on his outstretched arm.
3. With a motionless head, drive the eyes to the right and left, limiting the viewing sector of the nose line (approximately 90⁰).

A separate exercise for eye accommodation

• Sit in front of the table, the opposite edge of which is about a meter from you at a distance, and the nearby is 20-25 cm. The height of the eyes above the table is 30-40 cm.
• Take a rope or a flexible cable of 4-5 meters long, combine it to get a shapeless, but not very confused, ball, throw it on the table so that it takes the entire area to the opposite edge of the table.
• Try to ensure that the hinges of the ball lay down in the right and left, from you to you.
• Two opposite ends of the rope/cable should freely stick out of the ball in any places.
• Without changing the poses and positions of the head, without moving it, try to track all the cunning of the ball along its entire length.
• The exercise is done at speed, the faster you accurately track all the loops and change of directions, the better.
• After each passage, you need to let your eyes rest 30-40 seconds.

Conclusion

With any vision problems, especially with the appearance of pain, crumbs in the eyes, the appearance of excessive dryness in them, the visit to the ophthalmologist should become urgent!

In the absence of pronounced or pathological problems, with 100% vision, do gymnastics for vision yourself - such charging for the eyes will serve as an excellent means of prevention.

And necessarily carried out in the morning, such charging for the eyes will lead the eyes to the tone, contributing to their uninterrupted and trouble -free work throughout the working day.