Gymnastics for the eyes in combination with other techniques will not only increase the tone of the muscles of the visual apparatus, but also help improve vision. It is only important not to forget about daily training and perform the exercises correctly. Before starting gymnastics, it is necessary to visit a qualified ophthalmologist. The doctor will make a diagnosis and evaluate the quality of vision. Today, several effective methods have been developed to improve non-surgical vision, so it is better to entrust the choice of the optimal one to a specialist.
Rules for performing gymnastics.
Despite the fact that today there are several proven methods used for medical purposes to restore vision with the help of gymnastics, they must be performed following the same rules. Therefore, before choosing one or another recovery method, read the recommendations of ophthalmologists:
- Only gymnastics practiced regularly will bring benefits. You have to follow the regime. Choose a gym routine for yourself: twice a day, once in the morning or evening, once every few days. Remember 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 are in a hurry to get somewhere. Then the opposite effect will occur. You run the risk of not exerting yourself properly or, on the contrary, of overexerting your eye muscles and therefore worsening the effect of the gymnastics.
- Do not overdo it. Do not think that the more you repeat gymnastics exercises, the faster you will feel the healing effect. This is far from true and with your futile efforts you will contribute to unnecessary stress on the visual apparatus.
- Maintain intervals. You should not start each new exercise as soon as you have finished the previous one. Sit for about half a minute with your eyelids closed and only then start doing a new exercise.
- Rest. There is no benefit in doing gymnastics and at the same time constantly sitting at the computer day and night. If you decide to take on the task of restoring your vision, be prepared for the fact that you will have 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 you start doing gymnastics, you must properly prepare for it. Just like in sports, you can't come from home to the gym and immediately carry a heavy weight on your chest. There will be no effect and you risk tearing your muscles, twisting your back or getting a hernia. The same happens with the visual apparatus. It is necessary to prepare properly before proceeding 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 the subsequent tension in the muscles during gymnastics. Palming is an essential part of any gymnastics to restore vision.
Palming is a fairly popular and simple exercise to relax the muscles of the visual apparatus. This exercise uses both palms. The principle of clapping consists of the following steps:
- It is necessary to warm your palms. The best way to do this is to rub them until they are slightly red and warm.
- Bend your palms so that they touch the inner ribs and are located on the same plane.
- Bend your elbows, find a point of support (for example, a table or your knees), and close your eyes with your palms so that only the fingers of one hand are on top of the other.
- Spend 5 to 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 nearsightedness and farsightedness. When clapping, the heat from the palms affects the facial nerves as well as the eye muscles, relaxing them and providing them with blood flow. This regular training even allows you to change the angle of the eyeball, 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 pass through them. It is important that when performing the palms you need to relax as much as possible, adopt a comfortable and relaxing position.
At the initial stage of the palm of the hand, you may experience not entirely pleasant sensations in the eye area, pain and a feeling of pressure "from within". This is a completely normal condition and after a few exercises the discomfort will disappear.
Exercise No. 1. I am writing to you…
Despite the fact that the previous exercise relieved the tension of the visual apparatus, the muscles did not completely relax. We will do precisely that now. Unfortunately, many people, when trying to restore their eyesight and relax it as much as possible, forget that the neck also participates in each exercise, since it also needs attention. It is from the neck area that blood flows to the eyes and thus nutrition is provided. We will try to do everything possible to return this process to normal, after numerous violations when working in front of the monitor. To perform gymnastics you will need a chair or a mat, since it can be done in two positions: sitting and lying down.
To achieve the correct result of gymnastics you need:
- Take a comfortable position lying or sitting.
- Closed eyes.
- Chill out.
- Imagine that you have 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 complete words, but always with your nose, without the help of your hands.
- The neck should also participate in this process.
- First, try to write the entire alphabet.
- Increasing the difficulty, try to reproduce your favorite verse or at least a couple of lines of it.
Exercise number 2. Look through your fingers
Another exercise can relieve your eye fatigue. Its implementation is also not limited to a certain 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 eye.
- Now look through your fingers at any object in the room.
- The most important thing is not to focus on the fingers themselves; The goal of the exercise is to see something beyond them.
The exercise may be more difficult if you try to focus on moving objects in the room. Look in different directions, turn without removing 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.
| Exercise name | wait time | Number of approaches |
|---|---|---|
| Exercise #1 | 30 seconds | 3 approaches |
| Exercise #2 | No more than 5 seconds | 3 sets of 10 times |
| Heating | 30 seconds | 2 to 3 approaches |
Solarization: the life-giving power of light
Solarization is a set of exercises whose main active factor is bright light.
Solarization can be done by:
- light;
- sun;
- candles;
- electric incandescent lamp.
Solarization with sunlight is considered 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:
- Take a position relative to the light source so that your face is directly in front of it. The eyes must be closed.
- Without squinting, try to get used to the bright light (your eyes should still be closed). If your eyes hurt, you can cover them with your palms for a moment and then remove them and try again.
- It is necessary to slowly turn your head, first to the right and then to the left, so that the light can exert its influence evenly.
- At the end of solarization, do palming.
Solarization is effective in restoring vision. It improves blood circulation and also promotes rapid regeneration of ocular tissue, especially in the postoperative period.
Improve blood circulation with gymnastics.
Often a person loses vision due to impaired blood circulation in a certain area. It does not reach the necessary muscles and nerves in the required volume, so myopia develops and the retina becomes thinner. The best thing you can do without surgery is to try to improve your circulation yourself. Massage movements are best suited for this.
| No. | Description | wait time | Number of approaches |
|---|---|---|---|
| Exercise 1 | With massaging movements, move from the bottom of the eyelid of the right eye to the bridge of the nose, then along the superciliary part of the left eye and back to the bridge of the nose. So, it's as if you were drawing an infinity sign or glasses. | Do the exercise for one minute. | The exercise is performed in 2-3 sets. |
| Exercise 2 | Move your eyes from left to right, as if moving your pupils along the horizon line. Do this at maximum speed, but so that when performing the exercise you do not feel pain in your eyes. | In thirty seconds | 2-3 approaches |
| Exercise 3 | Move your eyes up and down, moving your pupils in a vertical line at maximum speed. | In thirty seconds | 2-3 approaches |
| Exercise 4 | Squint quickly and relax immediately. | 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 or three seconds. | Five approaches |
| Exercise 6 | Flashes very fast | In twenty seconds | Three approaches |
| Exercise 7 | Look through the window. Designate a specific object in the distance for you. Place a circle on the glass next to the object. Change your vision from a distant object to a sticker and vice versa | within a minute | Three approaches |
After completing this 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 you will also avoid various eye diseases associated with poor blood circulation.
Fight against myopia with gymnastics
It is scientifically proven that the most common eye disease is myopia and there are several reasons for this. High fatigue, constant contact with technical equipment and lack of rest for your eyes take their toll. Someone loses their sight as a result of bad inheritance, while others come to a sad result on their own. But in the meantime, there are gymnastics that can partially restore vision and also serve as a preventive measure against further vision loss.
To perform gymnastics, you need to sit down and relax.
| No. | Description | wait time | Number of approaches |
|---|---|---|---|
| Exercise 1 | Close your eyes. Sit straight. Try lying down and breathing deeply. Without opening your eyes, lean forward and exhale. | Perform for exactly one minute | Two approaches |
| Exercise 2 | Lean on the back of the seat. Open your eyes. Lean your body forward and close your eyes sharply, then open your eyes and return to the starting position. | Perform for exactly one minute | Two approaches |
| Exercise 3 | While sitting, place your hands on your waist and turn your head first to one side and then the other so that you can see your elbow. | Perform for exactly one minute | Two approaches |
| Exercise 4 | Start rolling your eyes clockwise and then counterclockwise. | Perform thirty seconds in one direction and thirty seconds in the other direction. | three trips |
| Exercise 5 | Stretch your arms. Look at your fingers. Raise your hands, but still watch your fingers. You can't move your head. Once you lose sight of your fingers, drop your hands. | Perform for exactly one minute | Two approaches |
Movement-based gymnastics.
There are several types of basic exercises, from which it is recommended to create individual gymnastic complexes:
- circular eye movements;
- describe geometric shapes with your eyes;
- focus your gaze;
- guide lines (up-down, left-right);
- blink/close your eyes tightly.
Exercises that can be used to prevent and treat myopia include:
| No. | Exercise | Description |
|---|---|---|
| 1 | Approach | You must look into the distance and direct it to the furthest point in sight. Slowly move your gaze to the tip of your nose. |
| 2 | Circular movements | Describe a circle with your eyes. Repeat 10 times. Next, do the exercise in the opposite direction. |
| 3 | flicker | Blinks rapidly for a couple of minutes. |
| 4 | Squeezing your eyes while sitting | Close your eyes for a few seconds, repeat several times. |
| 5 | Eyelid massage | Close your eyes and massage your eyelids in circular motions with light pressure. |
| 6 | Eye contact | Direct your gaze to the place where your eyebrows meet, hold for 2-3 seconds, then return to the starting position and repeat |
| 7 | Head rotation with change of gaze. | You should slowly turn your head to the side, moving your gaze in the same direction. Then turn your head in a different direction. |
Effective gymnastics for farsightedness:
- Focusing on a distant object. Place your finger at a distance of 30-40 cm from your face. Look into the distance and then focus on your finger.
- Reading between the lines. "Pick up a book, read a few paragraphs of text, and then focus on the white space between the lines.
- The head turns. Turn your head to the left and then to the right, looking forward the entire time.
- Observation of moving objects.
After each set of exercises, you should give your eyes a rest. You can relax the eye muscles with a light massage or compresses.
Preventive gymnastics
So that visual acuity does not decrease, it is necessary to perform the following exercises from time to time:
- "Drawing letters. "You must use your eyeballs to describe any number of letters of the alphabet. The exercise can be considered completely completed if you manage to describe all 33 letters.
- Open your mouth, close your eyes. At the same time, open your mouth wide and then open your eyes wide. Try to open your mouth and eyes simultaneously.
- Blinking/squeezing eyes tightly. It is necessary to alternate frequent blinking with squinting for 3-5 seconds.
- Massage the upper eyelids with light circular movements.
- Moving your gaze up and down.
- Moving the gaze diagonally.
- Pressure. You should close your eyelids and not put too much pressure on them.
- Look through your fingers. Covering your eyes with your palms, spread your fingers slightly, look through them for a couple of seconds, and squeeze them tightly again.
- Narrowing. You should close your eyes, touch the outer corner with your middle finger and pull to the sides. You need to feel a slight tension in the muscles.
- Tilt your head down, relaxing your neck muscles and placing your chin on your breastbone. Direct your gaze to the ground. 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 an unfavorable environment often become the causes of sudden and rapid loss of vision.
The following table presents three groups of exercises that provide a set of preventive measures.
| exercise group | Initial position | Example |
|---|---|---|
| Exercises to strengthen eye muscles. | When sitting, the head is motionless. | Looking to the right, then to the left, without changing the position of the head. |
| Exercises to stimulate circulation and blood flow. | Session | Alternately closing your eyes |
| Exercises for accommodation. | standing | 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 toward your face. When your finger appears to be bent, you should gently move it back to its original distance. |
For those people who spend a lot of time at the computer, working with papers 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 throughout the day. What about morning eye exercises? The sensations it produces are no less pleasant.
Morning exercises can be done in several steps:
- Remaining in a horizontal position, stretch, relaxing the neck muscles.
- Several times, synchronously, open your mouth and eyes wide.
- Perform several squints, lasting 3 to 5 seconds.
- Then it flashes frequently, but not very fast.
- Close your eyelids and use your nose to describe any figure in the air. You can "write" words, letters or "draw" this way. The duration of this exercise is 2 to 3 minutes on average. The images that arise during such an exercise make the brain "wake up" faster and get back to work.
- Raise and lower your eyebrows several times. Sometimes frowning, sometimes surprised.
- Lying on your back, clap your hands.
- Turn your head from side to side for 2 to 3 minutes. This relieves tension from the upper spine, which is especially important if you had to sleep in an uncomfortable position.
In total, eye exercises in the morning will not take much time, but they will produce a noticeable positive effect: after 1-2 weeks, visual acuity will noticeably improve, the number of headaches will decrease, and there will be no signs of fatigue. face.
Night exercises for the eyes.
In the evening, gymnastics is necessary primarily to relax the muscles of the visual apparatus from daytime tension. 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, rotate your pupils clockwise and counterclockwise.
- Alternately open your left and right eyes.
- Look at an object located two or three meters from you. Shift your gaze to a more distant object. Then again to the nearby one.
- If possible, hang a table with letters, like in an ophthalmologist's office. Every night, he looks at the letters, studying the outlines. Remember how much you saw initially, how much a week later, etc.
- Finally, use your fingertips to pull the eyelids, moving 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 patch. It 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 various sets of eye exercises aimed at correcting vision, preventing cataracts and treating many diseases associated with the eyes. Tibetan gymnastics is one of the most common and effective. Includes the following exercises:
- Peripheral vision training. With your arms extended 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 extend your arms with your fingers extended to the sides. The goal is to look straight ahead but see the fingers in peripheral vision. Then, bring your fingers back together in front of you.
- Pressure. Press lightly and quickly with your fingers on the closed eyeballs, then open your eyes and try not to blink for about 5 to 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.
- Blinking frequently for about a minute.
- Light eyelid massage. Close your eyelids and, with light massaging movements, move from the inner corner of the eye to the outside along the upper eyelid, and then along the lower eyelid.
Each Tibetan gymnastics exercise should be performed for at least one minute or at least 10 to 15 repetitions.
Yoga for your eyes
Many people have discovered that yoga is a treasure trove of health benefits. Every year there are more fans of this, more of a lifestyle than a sport, and it is justified. But not many people know that yoga exists not only for the body, but also for the eyes. These exercises will help you keep your vision in excellent condition if performed systematically until old age.
All you need to do is take a comfortable position sitting on the floor and straighten your back well. Relax and think about something pleasant. Begin a series of exercises with a light warm-up, trying to direct your gaze from one side to the other, trying not to move your neck and head.
Now that you have moved a little, you can begin the exercises.
- Exercise #1
Achieve even and smooth breathing. Try to direct your gaze towards the space between the eyebrows, thus practically connecting the pupils in the area of the bridge of the nose. Of course, you won't 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, letting your eyes rest for a few seconds.
- Exercise #2
Give your pupils a short break after the first exercise, blink, close your eyelids for a while and gently open them. As soon as you feel that the tension has decreased, prepare for a new exercise. Your position remains the same. The eyes should be wide 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 pupils will meet again on the bridge of the nose, but the gaze will already be directed downwards, unlike the previous exercise. Repeat ten times, letting your eyes rest a little in the middle.
- Exercise No. 3
Now try to look to the right with both eyes, trying to look as far away 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 shouldn't be easy for you; The further you move your students away, facing in one direction, the faster you will achieve the desired effect of the complex.
- Exercise #4
Still maintaining an even posture and observing smooth breathing, continue to the next stage. Look down without lowering your head. Then start moving one pupil clockwise. Once you reach the place where you started the exercise, start moving counterclockwise. Then start making a circle from above. Perform the exercise in twenty sets, ten each for the up and down eye position. Try to make a circle with your students slowly, while trying to see as much as possible on each side.
- Exercise #5
Now it is necessary to relax the eye muscles again so that they stop being tense and feel a surge of strength. To do this, close your eyes, think about something good and, taking care of your breathing evenly, rest for a couple of minutes.
This completes the yoga complex. Many ophthalmologists advise their patients to perform these types of exercises not only to maintain eye health, but also to experience the therapeutic effect.
According to the practice of doctors, daily morning and evening yoga classes help strengthen muscles, relieve stress, and generally improve retinal health. This means that you can try to recover lost units without the help of surgeons.
It is not necessary to follow a set of classes, because creating a gymnastics program for yourself is not that difficult. It may include exercises, massages, and exercises that relieve fatigue.