The first exercises to preserve vision were created long before our era.Yogis, creating complexes for the whole body, did not forget about our eyes.They knew with certainty that to obtain the best results it was necessary not only to train, but also to have adequate rest.
The large amount of information we “absorb” every day requires almost constant strain on our eyesight.And, naturally, they get tired.Many vision problems arise from excessive effort.Even a person with a "one" needs rest for their eyesight.Otherwise, after hard work, symptoms such as dry eyes, redness and blurred distance vision may appear.What can we say about those whose vision leaves much to be desired?In this case, eye rest is simply necessary.It is not for nothing that W. G. Bates and his student M. D. Corbet, when creating their system for improving vision, relied heavily on this fact.
The exercises and relaxation for the eyes detailed below (this includes both a yoga complex and exercises according to W. G. Bates and M. D. Corbet) are quite simple and will not take much time.But... everything ingenious is simple and complex at the same time.Therefore, first try to read the exercise description carefully.If it is written that the movement should be smooth, this is important.If recommendations are given about how to breathe, pay attention.Don't forget about these “little things” and then exercise and rest will be more effective.
First, rest.clap
Sit up straight, relax.Cover your eyes this way: the middle of the palm of your right hand should be in front of your right eye, the same with your left hand.The palms should rest gently, there is no need to press them hard to the face.Fingers can be crossed on the forehead, they can be located next to each other, as it is most convenient for you.The main thing is that there are no “slits” that allow light to pass through.When you are sure of this, lower your eyelids.The result is that your eyes are closed and also covered with the palms of your hands.
Now place your elbows on the table.The main thing is that the neck and spine are almost in a straight line.Check that your body is not tense and that your arms, back and neck are relaxed.Breathing should be calm.
Now try to remember something that gives you pleasure: how you relaxed on the beach, how everyone wished you a happy birthday, the starry sky... You can do this exercise with music.It is very difficult to consciously relax your eyes (remember that you cannot control your heart either).Therefore, you do not need to try to control your condition;this will only defeat the purpose of the lesson;Instead, think of something pleasant.
Exercise can also be done at work, giving yourself short breaks.Even in 10-15 seconds your eyes will have time to rest a little.But of course, you'd better take at least a few minutes to relax.
After completing the exercise (especially if you have been doing it for a long time), gradually open your palms, let your closed eyes get used to the light a little, and only then open them.
"Write with your nose"
This exercise aims to relax the eye muscles and relax the neck.Tension in this area disrupts proper nutrition of the eyes (in other words, the blood supply process slows down).
The exercise can be performed lying down or standing, but it is best to do it sitting.Relax.Close your eyes.Imagine that the tip of your nose is a pen with which you can write (or imagine that a long pen continues the line of your nose - it all depends on what is more convenient for you, the main thing is that you and your eyes do not get tired).Now write (or draw) in the air with your pen.What exactly it is is not important.Write different letters, names of cities and countries, a short letter to your loved one.Draw a house with smoke from a chimney (the same one you drew in childhood), just a circle or a square.
If you want to relax your eyes a little while sitting at your desk, you can imagine that you are not writing with a pen, but with the tip of a needle on the head of a pin.Then your colleagues will not ask you what you are doing, because from the outside your head movements will be almost invisible.Employees will think you are just sitting with your eyes closed to get some rest.Which won't be far from the truth.You can relax your eyes in the same way if you return home from work by public transport.
"Through my fingers"
You can relax your eyes by looking without concentrating on one thing.To relieve eye strain, we suggest this exercise.It can be done sitting, lying down, standing.
Bend your elbows so that your palms are slightly below eye level.Open your fingers.Make gentle turns of your head to the left and right, while looking through your fingers, into the distance, and not at them.Let your gaze slide without stopping on a single thing.If you do everything correctly, your hands will “float” next to you: it should seem like they are moving.
Do three turns alternately with your eyes open and three with your eyes closed (even closed eyes should not "linger" on anything. Do the exercise 20-30 times, while breathing freely, without straining).
If you can't get the motion effect, try this.Extend your index finger.You should "look" up.And your nose should touch it.Close your eyes and turn your head left and right so that your nose touches your finger as you pass.Without stopping turning your head, open your eyes (but don't focus your attention on your finger, look into the distance!).You will probably see the finger "moving."
Morning complex
For those who find it difficult to open their eyes in the morning, this complex will be a real salvation.And if you can clap your hands several times during the day (during your lunch break, longer, every 1-2 hours for at least 10-15 seconds) and "write" something with your nose (during your lunch break and on the way from work), you will feel that over time your eyes will no longer get tired as before.You can do some exercises at night.Especially if before going to bed you watch television, sit in front of the computer or read.
So let's go back to the morning.
- Stretch well, roll several times from side to side.Do not hold your breath while doing this.On the contrary, breathe deeply and calmly.
- Open your eyes and mouth wide several times.
- Close your eyes tightly (6 times), flash 12 times.
- Do the “writing with your nose” exercise.
- Do an eyebrow exercise (see description below).
- Make finger twists.
- Make claps.
Patting should take about 5 minutes.The rest of the complex (6 exercises above) should take the same amount of time.
eyebrow exercise
In the morning, many of us want to say, like Gogol's Viy: "Lift my eyelids!"And over time they become heavier and heavier.Exercising your eyebrows will not only help your eyes get rid of the pressure of this heaviness, but will also help you look younger.
Raise your eyebrows as high as possible, while observing the sensation that appears on the top of your ears.Your task is to reproduce this feeling over time without raising your eyebrows.Of course, not everyone can perform this exercise right away.When you raise your eyebrows for the first time, you may not detect any special sensation.Take your time, listen to yourself and you will get there.
Basic yoga complex for the eyes.
Yoga recommends this complex to maintain good vision.As the yogis themselves say, if you do it every morning and every night, from youth, you will be able to maintain good vision until old age and not wear glasses.
Before performing the complex, sit in a comfortable position (it is good if you can sit on your heels on a gymnastic mat, but you can also sit on a chair).Straighten the spine.Try to relax all muscles (including facial muscles), except those that support the sitting position of the body.Look ahead in the distance;If there is a window, look there;If not, look at the wall.Try to focus on your eyes, but without excessive tension.
Exercise #1
Inhaling deeply and slowly (preferably from the stomach), look between your eyebrows and hold your eyes in this position for a few seconds.Exhaling slowly, return your eyes to their original position and close them for a few seconds.Over time, gradually (no earlier than 2-3 weeks), the delay in the upper position can increase (after six months to several minutes).Repeat the exercise 10 times.
Exercise #2
Inhaling deeply, look at the tip of your nose.Hold the position for a few seconds and, exhaling, return your eyes to their original position.Close your eyes for a moment.Repeat the exercise 10 times.
Exercise No. 3
As you inhale, slowly turn your eyes to the right (“completely,” but without much tension).Without stopping, as you exhale, return your eyes to their original position.Turn your eyes to the left in the same way.
Do one cycle to start, then two (after two to three weeks), and finally three cycles.After completing the exercise, close your eyes for a few seconds.Repeat the exercise 10 times.
Exercise No. 4
As you inhale, look toward the upper right corner (approximately 45° from vertical) and, without stopping, return your eyes to their original position.On your next inhalation, look to the lower left corner and return your eyes to the starting position on the way out.
Do one cycle to start, then two (after two to three weeks), and finally three cycles.After completing the exercise, close your eyes for a few seconds.
Repeat the exercise 3 times.
Exercise number 5
Inhaling, lower your eyes and then slowly turn them clockwise, stopping at the highest point (at 12 o'clock).Without stopping, begin to exhale and continue rolling your eyes clockwise downward (up to 6 o'clock).To begin with, one circle is enough, gradually you can increase their number to ten circles (in two to three weeks).In this case, you should immediately start the second without delay after the first circle.After completing the exercise, close your eyes for a few seconds.Then do this exercise by turning your eyes counterclockwise.To complete the complex you need to do palming (3-5 minutes)
Concluding the section "Gymnastics for the eyes", we would like to note that to achieve the best results it is necessary to monitor your overall health.According to experts, good vision largely depends on proper nutrition, including the presence of sufficient vitamins.Remember that the healthiest food is natural (not artificial or canned), subject to minimal heat treatment.It is she who retains the largest amount of useful substances.