Relaxing eye gymnastics: 10 more effective exercises

Today, each person is surrounded by modern devices: smartphones, televisions, computers, prefixes, etc. , looking that really spends one day, especially if the work is connected to the computer. Human eyes are most of the time in severe tension, which causes dry eyes, irritation, fatigue and discomfort. Despite the insignificance of such symptoms, we can surely say that these are the first signs that indicate a worsening of their vision.

Important!Even in the absence of all symptoms, eyes need good rest and regular warm performance.

Causes of visual disability

The vision can worsen due to a series of external factors or due to a genetic predisposition. According to statistics, each third inhabitant of the Earth has certain vision problems, most of which manifested in childhood and adolescence.

The main groups of violations of the correct operation of the visual apparatus:

• Congenital pathologies- appear during development in the uterus;
• Hereditary diseases- genetically transmitted, from parents to the child or after 1 or several generations;
• Visual disability acquired- deterioration that causes external factors.

The most common diseases of the vision organs:

1. Myopia (myopia).
2. Hypeopy (Freemetropia).
3. Astigmatism and amblyopia.

Adverse factors that contribute to visual deterioration

• Smoking, drinking alcohol and narcotic substances;
• Regular and long work in front of the computer;
• Stress, overly over constants, incorrectly selected and physical heavy. loads;
• Irregular and malnutrition;
• It does not complement visual hygiene rules;
• Advanced diseases of infectious and inflammatory nature;
• Negligence of the recommendations of an ophthalmologist;
• Strong poisoning toxic substances;
• Chronic heart muscle diseases, as well as autoimmune diseases and infectious etiology;
• Changes related to age;
• Lesions of the vision, skull and face organs.

When are eye exercises effective?

When performing any exercise for the prevention of violations and visual restoration, it is very important to do them correctly, regularly and not stop, noticing the slightest improvement, but continues to participate.

The purpose of the set of exercises:

• Relaxation of vision organs after long -term voltage (reading, computer work);
• Strengthen eye muscles.

Important!For the first time, it is enough to perform 1 set of exercises to choose from, do not "grab" immediately for everything, otherwise, run the risk of excessive eyes even more.

Among the exercises, it can often pour 20-25 times to reduce the level of load and stress to the vision organs.

Contraindications for exercise therapy

The therapeutic physical culture classes (exercise therapy) are shown to all people suffering from myopia (acquired or in the progressive stage, but without complications in the form of retinal detachment). The most effective exercises will be for children and adolescents. By prescribing exercises therapy, it is important not to lose the moment, and do it in the initial stages of developing myopia and other eye diseases. This will increase the effectiveness of the methodology and reduce the degree of pathology.

Medical Physical Education is contraindicated in people with the existing retinal threat, nor will it give a positive effect with congenital myopia.

Exercises with myopia, validity and astigmatism

Loading eyes with astigmatism

1. To reduce the tension of the lens and the muscles of the vision organs with astigmatism, try not to focus their eyes on a certain object and look in the distance, then close slowly and open your eyes. Repeat exercise 5-7 times.
2. Take a convenient position, sit down, straighten your back, rub the palms from each other until they heat. Cross your hands and close your eyes. Make sure the light does not penetrate the fingers, it is better to do such exercise in complete darkness. Relax completely and sit like this for 5 minutes.
3. Slowly move your eyes up, then do it, look to the left and right. Close your eyes, relax. Make some deep and slow exhalations and breaths.

Complex with myopia

• Place the index finger in the outer corner of the eye, the medium in the center of the ocular globe, the nameless, in the internal corner. Lower the eyelids with your fingers, repeat the exercise 10 times;
• Fold the ring, the index and the average fingers of both hands, press the upper eyelids, wait 2-3 seconds. Repeated exercises must be carried out 4-5 times;
• Sit in a convenient position, tighten your eyes a lot for a few seconds, open your eyes, in this state, sit as much time as with your eyes closed. The multiplicity of repetition is 7-8 times;
• With an index finger, lift the area located between the century and the eyebrow, and slowly lower the eyelid down. Repeat visual exercise 10 times.

Hypermetails heating

1. To perform gymnastics, use a book with small printing. Regularly read such texts several times a day. Start reading day, closer to night, cushion the light. When performing such an exercise, you must find the optimal option for lighting, in which the eyes will be slightly tense.
2. Stand comfortably, straighten the posture, fix your look forward. Slowly turn your head to the left, while moving your eyes, also do the exercise for the right side, repeat 8-10 times in both directions.
3. Sit in a chair, lift your right hand so that it is at the height of the eyes. Draw a circle in the air, following the direction of the clock needles, and move your eyes after your finger. Repeat 8 times.

Children's classes for the eye

1. "Funny watch"- It is necessary to imagine that a child's eyes are arrows that must move to the left and right. The head must be in a uniform position, repeat the exercise at least 20 times.
2. "Little traffic light"- The child will be in the role of a real traffic light, which will need to close both eyes in turn and focus on the subject.
3. "Butterfly wings"- The eyelids and the child's eyelashes, thanks to the flight of fantasy, will become moth wings, which should move quickly without tightening their eyes.
4. "Far and close"- Using adhesive tape or plasticine, paste a small circle in the window glass, ask the baby first focusing on it, then look at the objects in the window (cars, traffic lights, at home).
5. "Attks. Who? "- Sit next to the child so that your eyes are opposed to him. The purpose of the exercise is to look in the eye and try not to flang. As soon as the baby blinked, let him imagine he fell asleep and relaxed. Such alternative stress with relaxation has a beneficial effect on vision organs.
6. "ZHMURKI"-By 5-7 seconds, you must squeeze your eyes tightly, then relax completely without opening your eyelids. Repeat 8-10 times.
7. "Finger massage"- The exercise implies stroking the eyelids closed with your fingers. You can also massage cheekbones and eyebrows, this will help increase blood flow and beneficially affect the baby's vision.

5 effective complexes

Palmando in U. G. Batesu

Attention!Starting the implementation of gymnastics for visual vision, it is necessary to eliminate glasses and lenses.

To perform the exercise, take a convenient pose sitting, put the support on your knees and grant yourself with your elbows. A convenient possession that will contribute to relax the eyes and the whole body plays a very important role in the performance of the palmada. If you can't relax, you can go to bed on a flat surface. If any muscle during gymnastics is tense, exercise will be ineffective and useless.

Palmar in the simple way it is called "heat your eyes. "Rub your palms to each other to heat and close the eyes so that the edge of the palms closes the sinuses, and the closed fingers cross. Make sure the palms do not touch the eye. The exercise is done in 5 minutes.

What does a person see during the palmada?

Performing such exercise to improve vision, many people in the first seconds see many flickering, bright points, distorted stripes and multiple outbreaks. These images indicate that the eyes are very tense and need to relax. After 3-5 minutes, all points and the glow disappear, complete darkness occurs.

To achieve the maximum positive effect of the battery exercise, it is important to stay in a good mood, be calm and think about something good. It can be pleasant and dear for you memories, the incarnation of the beloved dream that you can imagine in the flight of fantasies and many other things that will help achieve internal balance. For full relaxation, you can use quiet music: classics or wildlife sounds. Performing the exercise will take about 5-7 minutes.

Palming was successful if you see complete darkness without spots, flashes, etc.

Before completing the palm, remove the palms from the face, without opening the eyelids for another half minute. Slowly turn your head on the left, to the right, open your eyes and flash quickly for 1 minute. The palm should be repeated up to 5 times a day, this technique will be especially effective during long -term work in front of the monitor or in breaks between reading. The regular implementation of such exercise in combination with other methods for a long time will help increase visual acuity.

Solarization: Life management light

Solarization can be done in two ways:

1. In daylight, closing the eyes.
2. During sunset or dawn, opening your eyes.

Solization in sunlight

Solarization exercises can be done together or choosing one that he liked.

• The exercise is done during sunset or dawn, with open eyes. Standing, exhale, straighten your back and focus on the sun, observing your decrease or increase;
• To perform the exercise, a river, a pond or sea is needed. It is necessary to concentrate on the sun, which affects the surface of the water;
• During the day, support for the sun to be directed to the face, close the eyes, slowly turn the head to the left and then to the right. Try to relax and not think about anything;
• For the effective implementation of solarization, it is necessary to find partial shadow (near the tree, in the corner of the building). Close your eyes, stop so that a shadow falls into one eye and in the second sunlight. Make a soft balancing in different directions, using the whole body.

Solarization in artificial light

The exercises are carried out using a candle or table lamp.

Solarization with a candle:

• In complete darkness, turn on the candle, put it at a distance of 1 meter, at the eye level. Grant in the flame for several minutes;
• In the second exercise, it is necessary to concentrate the vision on the reflection of the flame. Place a burning candle near the dish with water to see the reflection of the candle, you must look at it at an angle of 30 degrees in the water.

Solarization with a lamp or lamp. The ideal power of the lamp for the exercise is 150 watts. Present in front of the source of artificial light, close the eyes, gently turn the head in different directions for 2-3 minutes.

Important!To increase exercise efficiency, solarization is completed to palmar.

Eye loading Norbekov

• Take a convenient position, hold your head evenly, hurry your eyes on the roof and continue to mentally moving the pupils on your forehead, up;
• Slowly look to the sides, passing mentally through the ears, towards the back of the head;
• Make sure your head is in a uniform position. Look down, continue moving students, mentally imagining that you look at the throat;
• The head must be uniform and motionless, only the eyes will be involved in the exercise. Enjoy the eyes of the imaginary lines in the following sequence:
  1. The lower right corner, the upper left corner, the lower left corner, the upper right angle.
  2. The lower left corner, the upper right corner, the lower right corner, the upper left corner.

  After exercise, relax and spray quickly for 1-2 minutes.

• Take your fingers in the eyes at the distance closest to which it will be possible to focus the vision. Gently take your fingers in different directions horizontally. When performing the exercise, only lateral vision is used. Repeat-3-5 times, with breaks to rest on the eye;
• Take a convenient position, keep your head evenly. Present a large wall clock in front of you and look slowly in a circle with your eyes, focusing your eyes on each figure. Move first, then antihoranantly. Try to make movements in a circle as similar as possible. With each execution of said exercise, increase the imaginary size of the clock. In addition, such exercise can be done with open eyes, looking towards the sky;
• Pass your eyes through an imaginary eight, or in the infinity sign of a large size. Move first from left to right, then in the opposite direction. After exercise, rapid quickly for 1 minute;
• One of the most effective exercises for the oblique muscles of the vision organs, develops lateral vision, reduces myopia symptoms. It is done in silence, without strange sounds, people, so as not to be afraid and not distracted. Feed his eyes on his nose, bring the index finger as close as possible to the nose, focusing on it. Come slowly and put your finger, then relax, look in front of you, trying to notice the surrounding objects. It is impossible to move the head and eyes.

Norbekov advises gymnastics to improve the vision in three ways:

1. Do exercises, opening your eyes;
2. Again repeat the gymnastics complex for vision, but with your eyes closed;
3. Mentally repeat all exercises again.

Authority exercises

An integral exercise technique to improve vision:

• "Up and down"- Pass your eyes up and down, then vice versa. Exercise to slowly, without sudden movements, 3-5 times. In the end, flour 1 minute;
• In the same principle, the second exercise is carried out"On the right and left"- Alternatively, gently translating your eyes from side to side, repeat - 5 times;
• "Diagonally"- Drive the diagonal to the right up - left, 4 times. Flash 30 seconds. 4 times in the opposite direction: left up - to the right down. Flickering again for 30 seconds;
• "Rectangle"-It is necessary to look around the imaginary large rectangle, starting from the upper right corner in a schedule 4-5 times, then in the other address 4-5 times. After each approach, pour a little to relax the eyes;
• "Clock face"- Draw with the help of imagination and fantasies a great dial of hours with numbers. Close the eyes, look at the circle, in a schedule, then repeat the exercise in an anti -Horary sense. Repeat-4-5 times, then flour a little;
• "Snake"-"Draw" a soft snake-shaped line, look slowly from the tail to the head and vice versa 3-4 times. We blink 1 minute;
• "Bow"- We represent a large arch, we close our eyes, we begin to drive along the object contour, starting with the lower lower corner. Repeat-4-5 times. Turns;
• "Hourglass"- Present a large sand watch, drive along the contour, starting with the upper left corner, a repetition 4 times. Turns;
• "Spiral"- Keep your head evenly, relax. Mentally, imagine a spiral and gy it and in an anti -Horary sense, repeat 5 times and flash 1 minute;
• "Horizontal spiral"- Close your eyes, imagine a large pipe in front of you. Mentally "wind" the rope turns to it, then relapsed. Flicker 1-2 minutes;
• "Vertical Spiral"- It is done according to the same principle as the previous exercise, we only change the position of the pipe to the vertical. Repeat 4-5 times, pour 1-2 minutes;
• "Globe"- Imagine a balloon in front of you, try to look at you and "promote it", first to the right, then to the left. Repeat 6-8 times, pour 1-2 minutes.

Warm tibetan

To achieve maximum positive effect and result, it is necessary to regularly perform the entire complex of Tibetan exercises. Sometimes, there is not enough time for this, so the warm Tibetan will come to the rescue that will not take long and does not require special skills to perform.

First, place your index fingers in front of you and take it to your face, then slowly remove your arms on the sides and follow your fingers without moving your head. Slowly, take the eyes in a schedule and against him, making the biggest circle as much as possible. It blinks very quickly for 2-3 minutes. Imagine that he has a large sphere of wall watches, and draws along his contour to the left, then to the right. After each exercise, make palm.

Reference!Warm Tibetan to improve vision and its severity is especially effective in glaucoma and cataracts.

10 best exercises

Curtains

Very often and quickly flash for 3-4 minutes, this exercise helps improve blood circulation.

We look out the window

It forms a small plasticine or sculpting ball, join it to the window glass. Focus your eyes first on it, then look at any distant object outside the window. After a few days of performing such exercises, you can complicate your task, every time you choose an additional long distance element.

Big eyes

Sit uniformly, look in front of you. Climate the eyes strongly for 20-30 seconds, after which they open them as widely as possible. Repeat exercises 10-12 times.

Massage

Combine the index, medium and ring fingers in the left and right hand. Put them in the eyelids of the eyes closed. Press your eyes slightly for 2-3 seconds, then remove your fingers and open your eyes. Repeat-4-5 times, after exercise, the flour quickly.

Hydromassage

Then and before bedtime, it is necessary to rinse the eyes with a contrasting shower. After waking up, start with hot water, then continue with water procedures with cold water. At night, on the contrary, first with cold water, then tangibly hot.

We draw an image

One of the most effective exercises for vision is the complete relaxation of the eyes. Sit comfortably in the dark, close your eyes and imagine what you like and relieve you.

We shoot his eyes

These exercises should be done as quickly as possible:

• Draw a sign of infinity or letter S. Move from right to left and vice versa. Then reorganize the sign in a horizontal position;
• Look at the contours of the imaginary arches;
• Look at the circle, the square, the rhombus and the rectangle;
• We draw convex arches in both directions, then vertical and horizontal arches, maintaining the lines with an appearance from right to left and vice versa;
• Flash as quickly as possible for several minutes;
• Draw the lines with your look up and down, and look quickly around;
• Draw imaginary diagonals. Draw a square, move quickly diagonally inside the figure in different directions;
• Take the pupils to the nose as close as possible and focus on it with vision, join the index finger to the nose.

Through the fingers

Fold both hands in the elbows, place your palms so that they are slightly below the eye level. Slowly turn your head to the right, to the left, while looking at a distance through the fingers. If you perform the exercise correctly, the illusion will be created that the hands are in motion.

Repeat the curves 4 times, flash in breaks for 30 seconds. The exercise is repeated up to 30 times, breathing must be uniform, the body is relaxed and the condition is calm.

Eye reduction

To perform such gymnastics to improve vision, take a pen or a pencil. Follow your movement, focusing your gaze so that in any distance you can consider the issue on the smallest details with a clear image. Bring the pen or pencil alternately to the left and right eye to the nose. Each approach is 10 times.

Reading at a distance

You will need a book with a medium source or its fingers. Place the selected element at a distance of 50 cm from the eyes. Come slowly until it is on an extended arm. With a maximum approximation, you should consider clearly and in the smallest details. During the implementation of gymnastics, the element moves up and down, right and right and diagonally in different directions. Repeat 10 times.

How other ways improve vision?

Biologically active spot massage

Another effective and simple method to improve vision and increase its severity is the massage of biologically active points, which can be done independently in the home.

With the regular implementation of this technique, after 10-14 days, you will see notable improvements. Before starting the massage, be sure to eliminate the vessels and contact lenses if uses them. Take a comfortable pose and try to relax your eyes and body as much as possible.

Exposure points to vision organs:

• Small holes near the temples located closer to the outer corners of the eyes;
• The internal side of the arc edge, the holes on the sides of the bridge of the nose;
• The edge of the cheekbone below, located under the eyeball;
• On the nose, there is a break between the beginning of the eyebrows;
• The wells on the cheeks are located at a distance of 2-3 cm from the central part of the lower eyelid.

Conclusion

The regular performance of the exercises will help protect the vision of several ophthalmological diseases, as well as strengthen it, and eliminate the symptoms of vision of vision organs, which have just begun to feel.