Relaxing gymnastics for the eye: 10 most effective exercises

Nowadays, all people are surrounded by modern devices: smartphones, televisions, computers, prefixes, etc. , Examining which day you spend, especially when the work is connected to your computer. Human eyes are generally in severe tension, causing dry eyes, irritation, fatigue and discomfort. Despite the insignificance of such symptoms - we can safely say that these are the first signs that indicate the deterioration of your vision.

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

Causes of visual impairment

Vision can worsen due to many external factors or genetic predispositions. According to statistics, every third inhabitants of the Earth have some vision problems, most of which occurred in childhood and adolescence.

Main groups of violation of a visual device:

• Congenital pathologies- appear during the development of the uterus;
• Hereditary diseases- genetically transmitted, from parents to child or after 1 or more generations;
• Acquired vision impairment- deterioration caused by external factors.

The most common disease of visual organs:

1. Myopia (myopia).
2. Hyperopy.
3. Astigmatism and ambliopia.

Harmful factors that contribute to visual impairment

• Smoking, alcohol consumption and drugs;
• Regular, long work in front of a computer;
• Stress, constant mental surge, incorrectly selected and heavy physical. load;
• Irregular and malnutrition;
• Developing visual hygiene rules;
• Advanced disease of infectious and inflammatory nature;
• Neglect of the ophthalmologist's recommendations;
• Strong toxic toxic substances;
• Chronic heart muscle and autoimmune and disease of infectious etiology;
• Age -related changes;
• Damage to vision, skull and face organs.

When are eye exercises effective?

When performing infringements and prevention of visual recovery, it is very important that we do them properly and regularly, and do not stop, they are noticeable to the slightest improvement, but continue to be involved.

Purpose of the set of exercises:

• Relaxation of visual organs after long -term voltage (reading, working on the computer);
• Strengthening eye muscles.

Important!For the first time, it is sufficient to do a set of exercises that you can choose from, you will not immediately grab everything, otherwise you will risk being overloaded even more.

Practices can often be poured 20-25 times to reduce the level of load and stress of visual organs.

Contraindication of exercise therapy

The therapeutic physical culture (exercise therapy) is a person suffering from people with myopia (suffering or progressive, but in the form of retinal separation). The most effective exercises will be for children and adolescents. When prescribing exercise therapy, it is important not to miss the moment and do so in the early stages of myopia and other eye diseases. This increases the efficiency of the methodology and reduces the degree of pathology.

Medical physical education is contraindicated in persons with the existing threat of the retina and will not have a positive effect on congenital myopia.

Exercises with short -sighted

Eye filling with astigmatism

1. In order to reduce the tension of the lens and muscles of the visual organs with astigmatism, try not to focus on a certain object and look at the distance, then slowly close and open the eyes. Repeat the exercise 5-7 times.
2. Take a comfortable position, sit down, straighten your back, rub your palms against each other until she warms. Cross your hand and close your eyes. Make sure that the light does not penetrate your fingers, it is better to do such a practice in total darkness. Fully relax and sit for 5 minutes.
3. Move your eyes slowly and look left and right. Close your eyes, relax. Make some deep, slow exhalation and breath.

Complex with myopia

• Place the index finger on the outer corner of the eye, the middle center corner of the middle, the anonymous - the inner corner. Lower your eyelids with your fingers, repeat the exercise ten times;
• Fold the rings, index and middle fingers of both hands, press the upper eyelid, wait 2-3 seconds. Repeated exercises should be performed 4-5 times;
• Sit in a comfortable position, press your eyes for a few seconds, open your eyes, in this condition, sit as much time as with the closed eyes. The diversity of repetition 7-8 times;
• With a index finger, lift the zone between the century and the eyebrows and slowly lower the eyelid. Repeat visual practice ten times.

Heat the distant vision

1. Use a small printed book to perform gymnastics. Read such texts regularly several times a day. Start reading in daylight, closer to the evening, dampen the light. When completing such an exercise, you need to find the optimal possibility of illumination in which the eyes are slightly tense.
2. Stand comfortably, straighten the posture, fasten your gaze. Slowly turn your head left while moving your eyes, performing the right practice, repeating it in both directions 8-10 times.
3. Sit on a chair, lift your right hand so that it is located at the eye level. Draw a circle into the air, following the clockwise direction and moves your eyes after your finger. Repeat eight times.

Pediatrics for the eyes

1. "Funny clock"- You have to imagine that a child's eyes are arrows that have to move left and right. The head should be in a steady position, repeating the exercise at least 20 times.
2. "Small lamp"- The child will have the role of real lamps, who must close both eyes one after the other and focus on the subject.
3. "The wings of the butterfly"- The child's eyelids and lashes, thanks to the fantasy flight, become the wings of the butterfly, which must move quickly without overloading his eyes.
4. "Far and close"- Use the adhesive tape or plasticine to glue a small circle on the window glass, ask the baby to focus first and then look at the objects on the window (cars, lamps, at home).
5. - Attracks. Who?- Sit down with the kid to face your eyes. The purpose of the exercise is to look into the eyes and try not to blink. As the baby blinked - let me imagine falling asleep and relaxing. Such alternating stress with relaxation has a positive effect on vision organs.
6. "Zhmurki"You need to tighten your eyes for -5-7 seconds and then relax completely without opening the eyelids. Repeat 8-10 times.
7. "Finger massage"- Practice means stroking it with fingers of closed eyelids. You can massage your cheekbones and eyebrows, promoting your blood flow to enhance and has a beneficial effect on your baby's vision.

5 Effective Complexes

Palm in U. G. Batesu

Attention!Starting the implementation of gymnastics to visual vision must be removed from glasses and lenses.

To perform the exercise, take the comfortable pose, put the rack on the knees and focus on the elbow. A comfortable pose plays a very important role in the Palming performance that contributes to the rest of the eye and the whole body. If you can't relax, you can lie on a flat surface. If the muscles occurring during gymnastics are tense, the exercise will not be effective and useless.

In the simple way, breeding is called "warming with the eye". Rub your palms together to heat and close your eyes so that the edge of your palm closes the nasal cavities and the closed fingers cross. Make sure the palm does not touch the eyes. The exercise is performed within 5 minutes.

What does a person see during the palm?

By doing such practice, many people see a lot of flashing, bright dots, distorted stripes and multiple elaborate eruptions in the first second. Such images indicate that the eye is very tense and you need to relax. After 3-5 minutes, all spots and reflection disappear, complete darkness occurs.

In order to achieve the maximum positive effect of Bates exercise, it is important to stay in a good mood, to be relaxed and to think of something good. It can be pleasant and kind to the embodiment of the cherished dream, which you can imagine in the flight of fantasies and many other things that promote the internal balance. You can use calm music for complete relaxation - the sounds of classics or wild animals. The exercise is approx. It takes 5-7 minutes.

The palm was successful if you saw complete darkness spots, flash, etc. Without, etc.

Before finishing your palm, remove your palm on your face without opening the eyelids for another half minute. Slowly turn your head left, to the right, open your eyes and blink quickly for 1 minute. Breeding should be repeated five times a day, and this technique will be particularly effective during the long -term work in front of the monitor or during the break between reading. Regular implementation of such an exercise, in combination with other methods, promotes increasing visual acuity.

Solarization: Life inhibitory light

Solar energy can be done in two ways:

1. In daylight, he closed his eyes.
2. Sunset or sunrise, opening his eyes.

Sunlight in sunlight

Solar energy exercises can be done together or selected that you liked.

• The exercise is done during sunset or sunrise with open eyes. Stand, exhale, straighten your back and focus on the sun, observing its decrease or growth;
• The exercise requires a river, tora or sea. You should focus on the sun, which affects the surface of the water;
• During the day, the sun is directed to your face, close your eyes, slowly turn your head left and then to the right. Try to relax and don't think about anything;
• To effectively implement solarization, you need to find a partial shadow (near the tree, at the corner of the building). Close your eyes, stand with a shadow in one of the eyes and the second sunlight. Make a smooth sway in different directions using the whole body.

Tanning in artificial light

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

Tanning with candle:

• In full darkness, illuminate the candle, put it at a distance of 1 meter at the eye level. Focus on the flame for a few minutes;
• In the second practice, vision should be concentrated to reflect the flame. Place an illuminated candle near the saucer with water to see the candle reflection and look at the water at a 30 -degree angle.

Tanning with a lamp or lamp- The ideal power of the lamp for exercise is 150 watts. Stand toward the source of artificial light, close your eyes, turn your head smoothly in different directions for 2-3 minutes.

Important!In order to increase the efficiency of exercise, solarization is completed by palming.

Eye filling by Norbekov

• Take a comfortable position, keep your head evenly, rush to the ceiling, and continue the students mentally over the forehead, upwards;
• Look slowly on the side, mentally on the ear, running on the back of the head;
• Make sure your head is in a steady position. Look down, continue the students, mentally imagined to look at the throat;
• The head must be even and motionless, only the eyes will be involved in practice. Enjoy the imaginary lines of the eyes in the following order:
  1. The lower right corner - the upper left corner - the lower left corner - is the upper right angle.
  2. The lower left corner - the upper right corner - the lower right corner - the upper left corner.

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

• Take your fingers to your eyes at the first distance where your vision can focus. Seamlessly take your fingers in different directions horizontally. Only lateral vision is used when completing the exercise. Repeat 3-5 times with breaks to rest on the eyes;
• Take a comfortable position, keep your head evenly. Show a large wall clock in front of you and look slowly with your eyes and focus your eyes on every figure. Move first and then counterclockwise. Try to make movements as often as possible in a circle. By implementing such an exercise - increase the imaginary size of the clock. In addition, such an exercise can be done with open eyes, looking into the sky;
• Fill your eyes via an imaginary eight or a sign of a large -sized infinity. Move first from left to right and then in the opposite direction. Quickly after the exercise with flour for 1 minute;
• One of the most effective exercises in the oblique muscles of the visuals, the lateral vision develops and reduces the symptoms of myopia. Quietly, without strangers, without people, not to be afraid or disturbed. Rotate your eyes on your nose, put your index finger as close as possible to your nose, focusing on it. Approach slowly and put your finger, then relax, look in front of you, try to notice the surrounding objects. It is impossible to move your head and eyes.

Norbekov advises you to perform gymnastics to improve vision in three ways:

1. Do exercises, open your eyes;
2. Repeat the Vision's gymnastic complex again, but with closed eyes;
3. Mentally repeat all the exercises.

Official exercises

A comprehensive technique for improving vision:

• "Up -le"- Go up and down the eyes, then vice versa. Exercise to slowly, without sudden movements, 3-5 times. At the end of flour 1 minute;
• We do the second practice in the same principle"Right and left"- alternately turning the eyes from the side to the other, repeat - five times;
• "Diagonally"- Guide the transmission to the right - left, four times. It blinks for 30 seconds. 4 times in the opposite direction: left - right. Blink again for 30 seconds;
• "Rectangle"-It has a need to look around the imaginary large rectangle, from the upper right corner to 4-5 times in the same direction as the walking of the upper right corner, then 4-5 times in the other direction. After each approach, pour a little bit to relax your eyes;
• "Dial"- Draw a big watch with imagination and imagination with numbers. Close your eyes, look at the circle, clockwise, and then repeat the exercise in the opposite direction to walking. Repeat 4-5 times, then flour a little;
• "Snake"-"Draw" a smooth line in the form of a snake, look slowly from the tail to the head and turn it 3-4 times. We blink for 1 minute;
• "Bow"- We represent a big bow, close our eyes, start to lead along the contour of the object, starting with the lower corner. Repeat 4-5 times. FLINKING;
• "Hourglass"- Demonstrated a large hourly hour, perform along the contour, starting with the upper left corner, one repetition four times. FLINKING;
• "Spire"- Hold your head evenly, relax. Mentally imagine the spiral and rotate it and clockwise, repeat five times and flash for 1 minute;
• "Horizontal spiral"- Close your eyes, imagine a big tube in front of you. Mentally "wind" the rope turns on and then loosen them. Blink for 1-2 minutes;
• "Vertical spiral"- This is done according to a principle similar to the previous exercise, only the position of the tube is changed to vertical. Repeat 4-5 times, pour for 1-2 minutes;
• "Globe"- Imagine a sphere in front of you, try to look around and "promote" it first to the right and then to the left. Repeat 6-8 times, pour 1-2 minutes.

Tibeti's hot -up

In order to achieve maximum positive effects and results, the entire complex of Tibetan exercises should be performed regularly. Sometimes there is not enough time for this, then the Tibetan gay is saved, which does not take much time and does not require special skills to fulfill.

First, put your fingers in front of your fingers and take it to your face, then slowly remove your arm to the side and follow your fingers without moving your head. Slowly take your eyes in the same direction as the clockwise walk, making the largest lap to the greatest possible extent. Blink very quickly for 2-3 minutes. Imagine you have a large dialing wall and drag your contour to the left and then to the right. After each exercise you have done, do your palm.

Reference!Tibetan heat is particularly effective in glaucoma and cataracts to improve vision and its severity.

10 best exercises

Curtain

This exercise blinks most often and quickly for 3-4 minutes, promoting blood circulation.

We open the window

Make a small ball sphere or sculpture, fasten to the window glass. Focusing your eyes first and then look at distant objects outside the window. After a few days of such exercises, you can complicate the task every time you choose an additional element in a remote distance.

Big eyes

Sit evenly, look in front of you. Close your eyes very much for 20-30 seconds and then open them in the widest possible range. Repeat the 10-12 exercises.

Massage

Combine the index, middle and ring fingers on the left and right. Put them on the eyelids closed. Press the eyeballs slightly for 2-3 seconds, then remove your fingers and open your eyes. Repeat 4-5 times, quickly after training flour.

Hydromassage

After and before bedtime, rubbish should be rinsed with contrasting shower. After waking up, start with hot water and continue the water procedures with cold water. In the evening - on the contrary, first with cold water, then tangiblely hot.

We draw a picture

One of the most effective exercises in vision is the complete rest of the eye. Sit comfortably in the dark, close your eyes and imagine what you like and soothe.

We shoot our eyes

These exercises should be done as quickly as possible:

• Draw the sign of infinite or S, move from right to left and vice versa. Then arrange the signal in a horizontal position;
• Check out the outlines of imaginary bows;
• Look at the circle, the square, the rhombus and the rectangle;
• Convex arches are drawn in both directions, then vertical and horizontal arches, lines from right to left and vice versa;
• Blink as quickly as possible for a few minutes;
• Draw the lines up and down and look around them quickly;
• Draw imaginary transit. Draw a square, quickly move the figure in different directions;
• Take the students to the nose as close as possible and concentrate with vision, fasten the index finger to the nose.

Through the fingers

Bend both hands at the elbow, put your palms so that they are slightly below the eye level. Slowly turn your head right to the right, to the left, while looking through your fingers to the distance. If you do the exercise correctly, the illusion is created that your hands are in motion.

Repeat the turn four times, blink during breaks for 30 seconds. The exercise is repeated 30 times, the breathing must be even, the body is relaxed and the condition is relaxed.

Particle

Make a pen or pencil to improve vision to perform such gymnastics. Follow your movement and focus your gaze to consider the topic with a clear image at any distance in the slightest details. Pick up the pen or pencil alternately left and right and to the nose. Each approach is ten times.

Reading from a distance

You will need a book with a medium -sized font or fingers. Place the selected element 50 cm away from the garbage. Slowly approach it until it has an extended arm. You must clearly take into account the topic when maximum approximation. When performing gymnastics, the element moves up and down, right and right, and in the diagonal direction. Repeat ten times.

How to improve vision?

Massage of biologically active points

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

With the regular implementation of such a technique, it will see noticeable improvements after 10-14 days. Before you start starting the massage, be sure to remove glasses and contact lenses if you wear them. Take a comfortable pose and try to relax your eyes and body as much as possible.

Points of exposure to the organ of vision:

• Small cavities near the temples, placing closer to the outer corners of the eye;
• The inner side of the wind, the cavities on the side of the nasal bridge;
• The edge of the lower cheekbone, below the eyeball;
• Above the nose, there is a repetition between the front of the eyebrows;
• The pits on the face are located 2-3 cm from the center of the lower eyelid.

Conclusion

Regular completion of exercises promotes vision protection from various ophthalmic diseases and confirms it and eliminates the symptoms of vision vision that have just begun to feel.