Gymnastics for the eyes has been used for a long time. Now there are a huge number of different exercises on the Internet. People promise that if you do these exercises, you will completely restore vision with myopia. This is both true and false. Why? Sometimes the vision deteriorates, but this is not myopia. It's just a muscle spasm or weakness. In this situation, regular active eye exercises can really restore vision.
When does eye gymnastics help?
In true myopia, the eye is removed and the image is focused some distance in front of the retina instead of on it. Therefore, everything is blurry in the distance and the eye sees well up close. This is nearsightedness or nearsightedness, which every third student in grade 11 suffers from. To prevent vision problems, exercise alone may not be enough. All children must visit the eye protection room once a year.
Gymnastics for the eyes will improve cell nutrition, strengthen the eye muscles and subjectively improve your vision. But, of course, the exercises will not make it round from an elongated eye. By exercising the muscles, they can bring their image a little closer to the retina, that is, to the nerve cells.
From my point of view, eye gymnastics is necessary for modern people. It should become a useful habit for our children for life. In fact, today we clearly understand that neither the phone, nor the gadgets, nor the computer will disappear from our world. And only more will creep into our lives.
If your child is facing the problem of visual impairment, or you suspect that the child's vision has reduced -do not self-medicate, lost time can have irreversible consequences. In this case, contact immediatelypediatric ophthalmologist.
Where to start gymnastics for the eyes?
I recommend starting eye exercises with morning exercises to prepare our eyes for the day at work. It is never recommended to get out of bed quickly after the alarm.
Why? Because when we sleep we are relaxed. And in a new mode for the body you have to gradually enter.
What should be done?
- 1. We open our eyes and close them forcefully several times so that the circular muscle of the eyes works.
- 2. Raise the eyebrows forcefully as if we were surprised.
- 3. We often blink.
These exercises last 5 to 10 seconds. After that, our eyes are ready for a new day. You can also smile - it will be just wonderful!
Eye muscle training
What is it for?
Any muscle training improves nutrition and blood supply to cells, any cells. When a cell is properly nourished, its functions naturally improve. We train all the muscle groups that surround our eyeball.
The fact is that in ordinary life, when we need to look somewhere, for example, up, we just raise our heads. If we need to look to the left, we turn our heads, but do not squint.
Therefore, our muscles get a bit weak over time. What doesn't work, doesn't work!
How to train the eye muscles?
We do each exercise 6-8 times.
- 1. We hold our head up and make eye movements up and down with maximum amplitude at slight tension. At the same time, it is essential to maintain a smile, posture and good humor. We blink often.
- 2. We are trying to look at the left and right ear. The rest is the same: we do it with slight muscle tension, remember the posture. We often blink at the end.
- 3. Draw a butterfly with a look in the sequence: from top to bottom, diagonal, from top to bottom, diagonal. Then we change direction: from bottom to top, diagonally, etc. This is how the muscles of our oblique eyes are trained. They blinked.
- 4. Draw a big vertical eight and change direction. Then we "put" this eight on its side and we get the infinity sign. We also draw it in both directions. Flicker. We blink often.
- 5. Draw a very large circle with the eyes. This exercise can be done at any time. It is undesirable to do it only when your eyes are tired. No extra eyestrain required! We blink often.
During the exercises, we definitely connect the psycho-emotional state: we try to feel that we have love inside, we take care of our eyes. We must still have a very good inner mood, then the effectiveness of our training will only increase.
Exercise "Convergence"
This exercise is also very useful - here we train the internal muscles of the eye. They are very important to ensure visual functions.
How do we do it?
Very simple. We look at the tip of the nose and look forward. Everything in front of you will be doubled, and that's okay. We also notice that from the front, with double vision, vision improves, sharpness increases. Flicker.
An analogue of this exercise can be a home simulator: take a strip of cardboard (about 20 cm) and draw circles of different colors at a distance of 1. 5 cm, connect them together.
How to work with such a simulator?
If you or your child wear glasses, then this exercise can be done without glasses, because myopic people can see well up close. You put it on your nose, look at the far circle, count to three, look at the nearest circle, and so on to the last circle and back. You do this multiple times.
I draw your attention to the fact that in your eyes there will be a small double. We do to light tension. We often blink at the end.
Exercise "patting"
Another very important exercise is Palming. You will find it in Chinese medicine, in many eastern directions. It's a bit meditative. This is a relaxation exercise. You have to do it more often.
You sit at the table, rub your palms together to keep them warm, and cross your hands. Form a triangle between them. Make boats with the palms of your hands and place them over your eyes, elbows on the table. We do not bend the cervical spine, we cover our eyes under the palms. The light must not pass through the hands.
Direct your attention to the center of the palm and imagine some color.
What is the best color to represent? The most perfect is black. It looks like you paint your entire field with black paint.
Why? Because right now you can see gray colors, some sparkles and so on. You can also imagine blue and green colors. These are calming colors. You can represent the sea or the forest. Most importantly, right now your head should be empty. This is very difficult to do. To achieve this, direct your attention to your breath: inhale - cool, exhale - warm.
How often do "palming"?
It is ideal to do it every half hour for two minutes, with some visual load nearby. I'm not talking about television. That is, you should do it often enough. Don't let your muscles overextend. If you do it right, you will immediately see that your eyes have rested and the world around you becomes brighter.
Good visual habits.
What good habit to develop and be sure to instill in your children?
In no case should you bend over when reading and writing!
Each person has their own distance from the eyes to the written surface. This is the "ham distance" - from the elbow to the tips of the fingers that touch the temporal region. This is the ideal distance for the eyes. As soon as you start to bend over, your muscle is overloaded. Also, the speed of the load on this muscle increases exponentially.
I always give this example to children when I teach the "School of Insight": when you sit correctly, it is as if you were walking down the street. But if you lean even a little, it's like putting 50 kg on your shoulders, that is, a sack of potatoes. This is the load that our ciliary muscle experiences.
Therefore, in no case, under any circumstances, should you bend over while reading or writing. This is a basic visual habit!
If you are sitting at a computer, on a phone, on a tablet, on any device, hang some picture somewhere far away. It should be small enough, but you should be able to see it just fine.
For example, it can be a calendar with numbers that you should see, or any emotional image that you want to look at. Every 15-20 minutes of close range work, look at this image for 5-10 seconds.
Therefore, if you study, read, write, sit at a computer for an hour, you need to look into the distance 4 times and clap your hands 2 times. These are the true visual habits.
When I ask, "When do you do eye exercises, " most people say it's when they're sick and tired.
This is not entirely correct! You must be one step ahead, that is, not let them get tired.
How to track the result of gymnastics for the eyes
I had an exemplary case in practice. I asked a teenager
-Have you done eye exercises?
-Yes, I did, but I gave up.
-Why?
-I did not see the result.
This is very important: see the result!
Why? Because myopic people, since they didn't see very well, continue to see further, not very well. But if your eyesight doesn't get worse, if it doesn't fall, isn't this the result? I think this is a very good result.
How to understand: is there a result or is there not a result? There is a very simple way to do this. It's called "determining an additional point of clear vision. "It is measured once a month, it is not necessary to measure it every week. It is determined for each eye separately, without correction, that is, without glasses, under the same conditions. The result should be recorded somewhere.
You take small text. It can be an annotation to medicines, for example, or any other finely written text. And the text you use is always the same. Close one eye with the palm of your hand, move the text into the distance when you don't see it. And you start to get closer slowly.
When you bring the sheet in enough to see it, you need to set the distance from the lower orbital bone (below the eye) to the text; this will be your additional point of clear vision.
If your extra point of clear vision remains month to month, your vision does not deteriorate. If it increases by 1-2 centimeters, then your vision subjectively improves. But if your closest point of vision starts to zoom in rapidly, you're doing something wrong and you should definitely contact an ophthalmologist. This will be your cue to do so.
What does the result depend on?
If you master this gymnastics, what else will the result depend on?
The first is in your state of mind, in how you do this gymnastics. Make sure you do it in a good mood. Because at this time endorphins, or pleasure hormones, are released in our body, which help to put everything in order in our body.
The second, of course, is regularity. If you don't do it every day, it will never become a habit. And eventually, at some point you just stop doing it.
What else does our success depend on? Of desire and knowledge. If you have a wish and know what to do, you will be doomed to the result!
Be healthy.