Gymnastics for the eyes in combination with other techniques will not only increase the tone of the muscles of the visual apparatus, but will also help improve vision. It is only important not to forget the daily training and perform the exercises correctly. Before starting gymnastics, you should visit a qualified ophthalmologist. The doctor will make a diagnosis and evaluate the quality of vision. Today, several effective methods of non-surgical vision improvement have been developed, so it is better to entrust the selection of the optimal one to a specialist.
Rules for performing gymnastics
Despite the fact that in our time there are several proven and used methods for medical purposes for restoring vision with the help of gymnastics, they must be performed using the same rules. Therefore, before choosing one or another method of recovery for yourself, read the recommendations of ophthalmologists:
- Only regular gymnastics will bring benefits. The regime must be followed. Choose an exercise routine for yourself - twice a day, once in the morning or evening, once every few days. Do not forget that consistency and absence of omissions is the key to the effectiveness of the complex.
- Be patient when doing the exercises. You shouldn't even start doing gymnastics if you're in a hurry to get somewhere. Then the opposite effect will occur. You risk not straining properly or, on the contrary, overstraining the eye muscles and thus worsening the effect of gymnastics.
- Don't overdo it. Do not think that the more often you repeat gymnastics exercises, the faster you will feel the healing effect. This is not true at all, and with your useless efforts you will contribute to unnecessary strain on the visual apparatus.
- Keep intervals. You should not start each new exercise as soon as you finish the previous one. Sit for about half a minute with closed eyelids and only after that start doing a new exercise.
- Rest. There is no benefit to doing gymnastics and at the same time constantly sitting in front of the computer day and night. If you decide to take on the task of restoring your vision, be prepared for the fact that you need to approach this process comprehensively - both from the point of view of nutrition and from the point of view of your daily routine.
Palming according to W. G. Bates
Before starting gymnastics, you need to properly prepare for it. Just like in sports, you can't come from home to the gym and immediately take a heavy weight to your chest. It will have zero effect and you risk tearing muscles, straining your back or getting a hernia. It is the same with the visual apparatus. It must 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 stress during gymnastics. Palming is an essential part of any gymnastics to restore vision.
Palming is a very 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:
- It is necessary to warm the palms. The best way to do this is to rub them together until they are slightly browned and heated through.
- Fold your palms so that they touch each other with their inner ribs and are placed in the same plane.
- Bend your elbows, finding a point of support (for example, a table or knees) and close 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 cause the so-called "lightning" in the eyes. However, you should not put pressure on 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 ensuring blood flow to them. Such regular training can even change the angle of the eye, that is, 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 penetrate through them. It is important that when performing palming you should relax as much as possible, take a comfortable and relaxing position.
At the initial stage of palming, you may experience not entirely pleasant sensations in the eye area, pain and a feeling of pressure "from the inside". This is a completely normal condition and after a few exercises the discomfort will go away.
Exercise no. 1. I am writing to you. . .
Despite the fact that the previous exercise relieved the tension from the visual apparatus, the muscles were not completely relaxed. We will do just that now. Unfortunately, many people, trying to restore their eyes and relax them as much as possible, forget that in any exercise the neck is also included, as it also needs attention. It is from the neck area that blood flows to our eyes and thus provides nourishment. We will try to do everything to return this process to normal, after numerous violations while working in front of the monitor. To perform gymnastics, you will need a chair or a mat, as it can be performed in two positions: sitting and lying down.
To achieve the right result from gymnastics you need:
- Get into a comfortable lying or sitting position.
- Close your eyes.
- Relax.
- Imagine that there is a pen stuck to the tip of your nose and you urgently need to write a letter.
- Now you can start drawing simple figures or writing whole words, but of course with your nose, without helping yourself with your hands.
- The neck must also participate in this process.
- First, try writing the entire alphabet.
- Increasing the difficulty, try to reproduce your favorite verse or at least a few lines from it.
Exercise no. 2. See through the fingers
Another exercise can ease the strain on your eyes. Its application is also not limited to a particular 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 your eyes.
- Now look through your fingers at every object in the room.
- The most important thing is not to focus on the fingers themselves; the whole point of the exercise is to see something beyond them.
The exercise can be made more difficult by trying to focus on moving objects in the room. Look in different directions, turn without moving your hands from your face. Do the exercise 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 paying attention to your hands.
| The name of the exercise | lead time | Number of approaches |
|---|---|---|
| Exercise no. 1 | 30 seconds | 3 approaches |
| Exercise no. 2 | No more than 5 seconds | 3 sets of 10 times |
| Warming up | 30 seconds | 2 to 3 approaches |
Solarization: the life-giving power of light
Solarization is a group of exercises, the main active factor of which is bright light.
Solarization can be performed using:
- Sveta;
- the sun;
- candles;
- incandescent electric lamp.
Tanning in sunlight is considered to be 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 steps:
- Position yourself in relation to the light source so that your face is directly in front of it. Eyes should be closed.
- Without blinking, try to get used to the bright light (eyes should still be closed). If you feel pain in your eyes, you can cover them with your palms for a short time and then remove them and try again.
- It is necessary to slowly turn your head, first to the right, then to the left, so that the light exerts its influence evenly.
- After finishing solarization, do palming.
Solarization is effective in restoring vision. It improves blood circulation and also promotes rapid regeneration of eye tissues, especially in the post-surgery period.
Improving blood circulation with gymnastics
Often a person loses sight due to the fact that blood circulation in a certain area is interrupted. It does not reach the necessary muscles and nerves in the required volume, therefore myopia develops and the retina becomes thinner. The best thing you can do without surgery is to try to improve your circulation on your own. Massage movements are the most suitable for this.
| No. | Description | lead time | Number of approaches |
|---|---|---|---|
| Exercise 1 | Using massaging movements, move from the lower part of the right eyelid to the bridge of the nose, then along the upper part of the left eye and back to the bridge of the nose. So, it's like you're drawing an infinity sign or a magnifying glass | Do the exercise for one minute | The exercise is performed in 2-3 approaches |
| Exercise 2 | Move your eyes left and right, as if moving your pupils along the horizon line. Do this at maximum speed, but so that while performing the exercise there is no pain in the eyes | 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 | Close your eyes quickly and immediately relax your eyes | 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. | Keep your attention 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. Define a specific object in the distance for yourself. Place a circle on the glass next to the object. Shift your vision from a distant object to a near one and vice versa | Within a minute | Three approaches |
After completing such a complex, the muscles of the visual apparatus will be toned and you will not only get a therapeutic effect after the first exercises performed, but also prevent various eye diseases related to poor blood circulation.
Fighting myopia with gymnastics
It has been scientifically proven that the most common eye disease is myopia and there are a number of reasons for this. High fatigue, constant contact with technical equipment and lack of rest for the eyes take their toll. Someone loses their sight as a result of bad inheritance, while others bring themselves to a sad result themselves. But in the meantime, there are gymnastics that can partially restore vision, as well as serve as a preventive measure against further vision loss.
To perform gymnastics, you need to take a sitting position and relax.
| No. | Description | lead time | Number of approaches |
|---|---|---|---|
| Exercise 1 | Close your eyes. Sit up straight. Try to lean back and take deep breaths. Without opening your eyes, lean forward and exhale | Do exactly one minute | Two approaches |
| Exercise 2 | Lean on the back of the seat. Open your eyes. Bend your body forward and close your eyes tightly, then open your eyes and return to the starting position | Do exactly one minute | Two approaches |
| Exercise 3 | While sitting, place your hands on your hips and turn your head first to one side and then to the other so that you can see your elbow | Do exactly one minute | Two approaches |
| Exercise 4 | Start rolling your eyes clockwise, then counterclockwise | Do thirty seconds in one direction and thirty seconds in the other direction. | Three trips |
| Exercise 5 | He stretched out his arms. Look at your fingertips. Raise your hands, but keep looking at your fingers. You can't move your head. As soon as you lose sight of your fingers, drop your hands | Do exactly one minute | Two approaches |
Movement-based gymnastics
There are several types of basic exercises, from which it is recommended to create individual gymnastics complexes:
- circular eye movements;
- describing geometric shapes by eye;
- focus of vision;
- guide lines (up-down, left-right);
- blinking/squeezing eyes closed.
Exercises that can be used to prevent and treat myopia include:
| No. | exercising | Description |
|---|---|---|
| 1 | Focusing | You must look far into the distance and aim it at the farthest point within sight. Slowly move your gaze to the tip of your nose |
| 2 | Circular movements | Describe a circle with your eyes. Repeat 10 times. Then, do the exercise in the opposite direction. |
| 3 | blinking | Blink quickly for a few minutes |
| 4 | Squinting while sitting | Close your eyes for a few seconds, repeat several times |
| 5 | Eyelid massage | Close your eyes and massage your eyelids in a circular motion with light pressure. |
| 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 gaze shift | You should slowly turn your head to the side, moving your gaze in the same direction. Then, turn your head in another direction. |
Effective gymnastics for foresight:
- Focusing on a distant object. Place your finger at a distance of 30-40 cm from your face. Look into the distance, then focus on your finger.
- Reading "between the lines". Pick up a book, read a few paragraphs of text, then focus on the white space between the lines.
- The head turns. Turn your head to the left, then to the right, while looking straight ahead the whole time.
- Observation of moving objects.
After each set of exercises, you should give your eyes a break. You can relax the eye muscles with a light massage or compresses.
Preventive gymnastics
To ensure that visual acuity does not decrease, it is necessary to perform the following exercises from time to time:
- "Drawing the letters". You must use your eyes to describe any number of letters from the alphabet. The exercise can be considered completely completed if you managed to describe all 33 letters.
- Open your mouth - close your eyes. At the same time open your mouth, then open your eyes wide. Try to open your mouth and eyes at the same time.
- Blink/wink closes. It is necessary to alternate frequent flashes with 3-5 seconds.
- Massage the upper eyelids with light circular movements.
- Moving the gaze up and down.
- Move the view diagonally.
- The pressure. You should close your eyelids and not press them too hard.
- Look through your fingers. Covering your eyes with your palms, stretch your fingers a short distance, look through them for a few seconds and squeeze them tightly again.
- Narrowing. 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, relaxing your neck muscles and placing your chin on your sternum. Direct your gaze to the floor. Then slowly tilt your head back, looking up.
Don't underestimate preventive eye exercises. After all, it is the eyes that are constantly exposed to the most harmful factors. Stress, bad habits, lack of vitamins, frequent illnesses and unfavorable environment often become the cause of sudden and rapid vision loss.
The table below presents three sets of exercises that offer a variety of preventive measures.
| Exercise group | Initial position | example |
|---|---|---|
| Exercises to strengthen eye muscles | When you are sitting, the head is still | Looking to the right, then to the left, without changing the position of the head |
| Exercises to stimulate circulation and blood circulation | seated | Alternately closing the eyes |
| Accommodation exercises | on foot | Fix your hand with one finger extended at a distance of 30 cm from your face, focus your gaze on it. Without changing focus, slowly move your finger towards the face. When it appears that your finger is double, you should smoothly move it to its original distance |
For those people who spend a lot of time at the computer, working with letters and small letters, preventive gymnastics is simply necessary.
Morning exercises for the eyes
Exercising in the morning allows the body to wake up quickly, tones the muscles and gives a good mood for the whole day. What about morning eye exercises? The sensations from it are no less pleasant.
Morning exercises can be done in several steps:
- Staying in a horizontal position, lie down, relaxing the neck muscles.
- Several times, synchronously, open your mouth and eyes wide.
- Perform several glances, lasting 3-5 seconds.
- Then close your eyes often, but not too quickly.
- Close your eyelids and use your nose to outline each shape in the air. You can "write" words, letters or "draw" this way. The duration of this exercise is on average 2-3 minutes. The images that appear during such an exercise make the brain "wake up" faster and return to work.
- Raise and lower your eyebrows several times. Sometimes frowning, sometimes surprised.
- Lying on your back, make palms.
- Turn your head from side to side for 2-3 minutes. This relieves tension from the upper spine, which is especially important if you have to sleep in an uncomfortable position.
In total, eye exercises in the morning will not take much time, but will produce a noticeable positive effect: after 1-2 weeks, visual acuity will improve significantly, the number of headaches will decrease and will notthere are signs of fatigue. face.
Evening exercises for the eyes
In the evening, gymnastics is necessary mainly to relax the muscles of the visual apparatus from the tension of the day. Therefore, here palming will be combined to a greater extent with exercises aimed at combating myopia and retinal diseases:
- Lie down for a while with your eyes closed.
- Without opening your eyes, roll your pupils clockwise and counterclockwise.
- Open your left and right eyes alternately.
- Look at an object that is two or three meters away from you. Move your gaze to a more distant object. Then back to the tight one.
- If possible, hang a desk with letters, like in an optometrist's office. Every evening, look at the cards, studying the outlines. Remember how much you saw initially, how much a week later, and so on.
- Finally, use your fingertips to pull the eyelids away, pulling the skin away from the eye. Do this on the bottom, top and sides for one minute.
Get into the habit of sleeping with a special medical eye wrap. This allows you to have a healthy sleep and your eyes will not 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 correcting 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 training. With your arms stretched out in front of you, place your two index fingers in front of your eyes at a distance of 35-40 cm, joining them together. Without changing your gaze, slowly open 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.
- The pressure. Press your fingers lightly and quickly on the closed eyeballs, then open your eyes and try not to close your eyes 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.
- Flashes frequently for about a minute.
- Light eyelid massage. Close the eyelids and, with light massaging movements, move from the inner corner of the eye to the outer part along the upper eyelid, then along the lower eyelid.
Each exercise in Tibetan gymnastics should be performed for at least one minute or at least 10-15 repetitions.
Yoga for your eyes
Many people have found yoga to be a wealth of health benefits. There are more and more fans of this, more of a lifestyle than a sport, and this is justified. But not many people know that yoga exists not only for the body, but also for the eyes. Such exercises will help you keep your vision in excellent condition if carried out systematically into old age.
All you need to do is take a comfortable position while sitting on the floor and straighten your back. Relax and think about something pleasant. Begin a set of exercises with a light warm-up, trying to direct your gaze from side to side, trying not to move your neck and head.
Now that you have moved a little, you can start the exercises yourself.
- Exercise no. 1
Achieve even and calm breathing. Try to direct your gaze to the space between the eyebrows, thus connecting the pupils to the area of the bridge of the nose. Of course, you will not succeed the first time, but with systematic repetition of the exercise you will achieve success. You should hold your pupils in place for at least two seconds, gradually increasing the delay time over and over again. This exercise should be done ten times, after each approach giving the eyes a few seconds to rest.
- Exercise no. 2
Give your pupils a short rest after the first exercise, close your eyes, close your eyelids for a while and open them smoothly. As soon as you feel the tension has subsided, prepare for a new workout. Your position remains the same. Eyes should be open and breathing should be even. Place your finger on the tip of your nose and try to see it with both eyes. Thus, the students will meet again at the bridge of the nose, but the gaze will now be directed downwards, unlike the previous exercise. Repeat ten times, giving your eyes a little rest in between.
- Exercise no. 3
Now try to look to the right with both eyes, trying to look as far as possible, but without turning your body and head. Then look to the left. Now we repeat the same thing looking up and down. Exercise doesn't have to be easy for you; the more you move your pupils away, looking in one direction, the faster you will achieve the desired effect from the complex.
- Exercise number 4
Still maintaining an even posture and observing calm 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 in a counter-clockwise direction. Then start making a circle from above. Do the exercise in twenty approaches, ten for the position of the eyes above and below. Try to make a circle with your students slowly, trying to see as much as possible on each side.
- Exercise number 5
Now you need to relax the eye muscles again so that they stop tensing and feel an increase in strength. To do this, close your eyes, think about something good and, watching your breathing evenly, rest for a few minutes.
This completes the yoga complex. Many ophthalmologists advise their patients to perform such exercises not only to maintain eye health, but also to experience the therapeutic effect.
Based on the practice of doctors, daily morning and evening yoga classes help strengthen muscles, relieve stress and generally improve the health of the retina. This means that you can try to recover the lost units without the help of surgeons.
It is not necessary to attend a group of classes, because creating a gymnastics program for yourself is not that difficult. It may include exercise, massage, and exercises that relieve fatigue.