Today, each person is surrounded by modern gadgets: smartphones, televisions, computers, prefixes, etc. Human eyes are most of the time in serious tension, which causes dry eyes, irritation, fatigue and discomfort. Despite the insignificance of these symptoms, we can safely say that these are the first signs that indicate a worsening of your vision.
Important!Even in the absence of all symptoms, eyes need a good rest and regular heat performance.
Causes of visual impairment
The vision can worsen due to a series of external factors or due to a genetic predisposition. According to statistics, every third inhabitant of the earth has some vision problems, most of which has manifested themselves during childhood and adolescence.
The main groups of violations of the correct functioning of the visual apparatus:
- Congenital pathologies- appears during development in the uterus;
- Hereditary diseases- genetically transmitted from parents to the child or after 1 or more generations;
- Acquired visual acquisition- deterioration that causes external factors.
The most common diseases of the vision organs:
- Myopia (myopia).
- Hypertopia (foresight).
- Astigmatism and amblyopia.
Adverse factors that contribute to visual impairment
- Smoking, drinking alcohol and narcotic substances;
- Regular and long work in front of the computer;
- Stress, constant mental overstrain, erroneously selected and heavy physical. loads;
- Irregular and malnutrition;
- Non -compliance with visual hygiene rules;
- Advanced diseases of the eyes of an infectious and inflammatory nature;
- Abandonment of the recommendations of an ophthalmologist;
- Strong toxic substances of poisoning;
- Chronic heart muscle diseases, as well as autoimmune and diseases of infectiousziology;
- Age -related changes;
- Injuries of the organs of vision, skull and face.
When are the eyes effective?
When performing exercises for the prevention of violations and visual restoration, it is very important to do it correctly, regularly and not stop, note the minimum improvement, but continue to commit.
The purpose of the set of exercises:
- Relaxation of the organs of vision after long -term tension (reading, computer work);
- Strengthen the eyes of the eyes.
Important!For the first time, simply perform 1 set of exercises to choose from, do not "grab" immediately for everything, otherwise you risk overloading your eyes even more.
Among the exercises, you can often pay 20-25 times to reduce the level of load and stress to the organs of vision.
Contraindications to physical exercise
The classes of therapeutic physical culture (exercise therapy) are shown to all people who suffer from myopia (acquired or in the progressive phase, but without complication in the form of detachment of the retina). The most effective exercises will be for children and teenagers. When prescribing operating therapy, it is important not to lose the moment and do it in the initial stages of the development of 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 threat of the retina and will not give a positive effect with congenital myopia.
Exercises with myopia, foresight and astigmatism
Accusation of an eye with astigmatism
- In order to reduce the tension of the objective and the muscles of the organs of vision with astigmatism, try not to focus on a certain object and look in the distance, then slow down and open the eyes. Repeat the exercise 5-7 times.
- Take a comfortable position, sit down, straighten your back, rub the palms against each other until they become hot. Cross your hands and close your eyes. Make sure the light does not penetrate your fingers, it is better to do such an exercise in complete darkness. Relax completely and sit like for 5 minutes.
- Move the eyes slowly on, so you also make you look left and right. Close your eyes, relax. Create some exhaustions and deep and slow breaths.
Complex with myopia
- Put the index on the external angle of the eye, the central one in the center of the eyeball, without name - in the internal corner. Lower the eyelids with your fingers, repeat the exercise 10 times;
- Fold the ring, index and middle fingers of both hands together, press on the upper eyelids, wait 2-3 seconds. Repetition exercises must be performed 4-5 times;
- Sit in a convenient position, crawl your eyes for a few seconds, open your eyes, in this state, sit as long 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. Repeat the visual exercise 10 times.
Warming up with foresight
- To perform gymnastics, use a book with a small print. Read regularly such texts several times a day. Start reading in the light of the day, closer to the evening, mild light. When performing such an exercise, you need to find the optimal lighting option, in which the eyes will be slightly tense.
- You are comfortably, straightened the posture, fix the 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.
- Sit on a chair, raise your right hand so that it is at the eye level. Draw a circle in the air, following the direction clockwise and move your eyes after your finger. Repeat 8 times.
Lessons for children for the eye
- "Fun clock"- It is necessary to imagine that the eyes of a child are arrows that should move left and right. The head should be in a uniform position, repeat the exercise at least 20 times.
- "Small traffic light"- The child will be in the role of a real traffic light, which will have to close both eyes in turn and focus on the subject.
- "Butterfly wings"- The eyelids and eyelashes, thanks to the flight of the imagination, will become the wings of the moth, which should move quickly without keeping their eyes too much.
- "Far and close"- Using the adhesive tape or plasticine, attack a small circle on the window glass, ask the child by focusing first on it, then look at the objects in the window (cars, traffic lights, at home).
- "Attractcks. Who? "- Sit next to the child so that your eyes are in front of him. The aim of the exercise is to look into the eyes and try not to beat the eyelids. As soon as the child slammed the eyelids - let him imagine falling asleep and relaxing. This alternating stress with relaxation has a beneficial effect on the organs of vision.
- "Zhmurki"-To 5-7 seconds, you have to tighten your eyes strongly, then relax completely without opening the eyelids. Repeat 8-10 times.
- "Finger massage"- The exercise implies caressing the eyelids closed with the fingers. You can also massage the cheekbones and eyebrows, this will help to increase the bloodstream and affect the child's vision.
5 effective complexes
Palming in U. G. Batesu
Attention!By starting the implementation of gymnastics for visual vision, it is necessary to remove glasses and lenses.
To perform the exercise, do a comfortable session pose, put the position on the knees and focus on it with the elbows. A very important role in the execution of Palming is played by a comfortable pose that will help relax the eyes and the whole body. If you can't relax, you can lie down on a flat surface. If the muscles during gymnastics are tense, the exercise will be ineffective and useless.
Palming in the simple way is called "heating your eyes". Rub the palms against each other so that they become warm and close the eyes so that the edge of the palms closes the nasal breasts and closed fingers are crossed. Make sure the palms do not touch the eye. The exercise is performed within 5 minutes.
What does a person see during the palm?
I perform such an exercise to improve vision, many people in the early seconds see many trembling points, bright points, distorted stripes and multilolor outbreaks. These images indicate that the eyes are very tense and have to relax. After 3-5 minutes, all points and dazzling disappear, complete darkness occurs.
To obtain the maximum positive effect of the Bates exercise, it is important to remain in a good mood, be calm and think of something good. It can be pleasant and dear to you remember, the incarnation of the dear dream that you can imagine in the flight of patterns and many other things that will help to achieve the internal balance. For complete relaxation, you can use calm music: the classics or sounds of wildlife. The execution of the year will take about 5-7 minutes.
Palming was successful if you see the complete darkness without points, flashes, etc.
Before completing the palming, remove the palms of the hands on the face, without opening the eyelids for another half minute. Slowly turn your head to the left, right, open your eyes and flashes quickly for 1 minute. Palming must be repeated up to 5 times a day, this technique will be particularly effective during long -term work in front of the monitor or in pauses between reading. The regular implementation of such an exercise in combination with other methods for a long time will contribute to increasing visual acuity.
Solarization: Light of life
Solarization can be performed in two ways:
- In light of the day, closing his eyes.
- During sunset or dawn, opening his eyes.
Solarization to sunlight
Solarization exercises can all be performed together or choosing one you liked.
- The exercise is performed during sunset or dawn, with open eyes. Get up, exhale, straighten your back and focus on the sun, observing its decrease or increase;
- To perform the exercise, a river, a pond or a sea is required. It is necessary to focus on the sun, which affects the surface of the water;
- During the day, standing so that the sun is directed on the face, close your eyes, slowly turn your head to the left, then to the right. Try to relax and not think about anything;
- For the effective implementation of the solarization, it is necessary to find a partial shadow (close to the tree, at the corner of the building). Close your eyes, standing so that a shadow falls in one eye and on the second light of the sun. Make smoothly in different directions, using the whole body.
Solarization in artificial light
The exercises are performed using a candle or table lamp.
Solarization with a candle:
- In the complete darkness, turn on the candle, put it at a distance of 1 meter, at the eye level. Focus on the flame for several minutes;
- In the second exercise, it is necessary to concentrate the vision on the reflection of the flame. Put an enlightened candle near the saucer with water in order to see the reflection of the candle, you need to look at it at an angle of 30 degrees on the water.
Solarization with a lamp or lamp. The ideal power of the exercise lamp is 150 watts. Being in front of the source of artificial light, close your eyes, turn your head without hitches in different directions for 2-3 minutes.
Important!To increase the efficiency of the exercise, the solarization is completed by palming.
Eye Charging by Norbekov
- Take a comfortable position, keep your head evenly, hurry your eyes on the ceiling and mentally continue to move the pupils on the forehead;
- Slowly, look at the sides, making it mentally flow through the ears, the back of the head;
- Make sure the head is in an equal position. Look down, continue to move the pupils, mentally imagining looking at the throat;
- The head should be uniform and immobile, only the eyes will be involved in the exercise. Enjoy the eyes of the imaginary lines in the following sequence:
- The lower right corner - The upper left corner - the lower left corner - the upper right corner.
- The lower left corner - the upper right corner - the lower right corner - the upper left corner.
After exercising, relax and spray quickly for 1-2 minutes.
- Bring the toy fingers to the eyes until the narrower distance in which it will be possible to focus the vision. Take your fingers without hitches in different directions horizontally. When performing the exercise, only the lateral vision is used. Repetition-3-5 times, with breaks to rest on the eye;
- Take a comfortable position, keep your head evenly. It has a large wall clock in front of you and slowly looks in a circle with your eyes, focusing on each figure. Move first, then counterclockwise. Try to make movements in a circle as much as possible. With each execution of this exercise, increase the imaginary dimension of the clock. In addition, such an exercise can be done with your eyes open, looking in the sky;
- Spend your eyes through an eight imagination or on the sign of large infinity. Move first from left to right, then in the opposite direction. After exercise, inflame quickly for 1 minute;
- One of the most effective exercises for the oblique muscles of the vision organs, develops the lateral vision, reduces the symptoms of myopia. It is performed in silence, without foreign sounds, people, so as not to be frightened and not distracted. Turn on the eyes on the nose, brings the index as close as possible to the nose, focusing on it. Slowly approach and put your finger, then relax, look in front of you, trying to notice the surrounding objects. It is impossible to move your head and eyes.
Norbekov recommends doing gymnastics to improve vision in three ways:
- Do exercises, opening your eyes;
- Repeat the gymnastics complex for vision again, but already with closed eyes;
- Mentally repeat all the exercises again.
Authority exercises
A complete technique of exercises to improve vision:
- "Up and down"- He passes his eyes up and down, then vice versa. Exercise to perform slowly, without sudden movements, 3-5 times. In the end, 1 minute flour;
- The second exercise is performed on the same principle"On the right and left"- alternatively translating the eyes smooth from one side to the other, repeat - 5 times;
- "Diagonal"- lead the diagonal to the right to the top - left, 4 times. Blink 30 seconds. 4 times in the opposite direction: left left - right. Blink again for 30 seconds;
- "Rectangle"-S it is necessary to look around the large imaginary rectangle, starting from the upper right corner 4-5 times, therefore in the other direction 4-5 times. After each approach, he pour a little to relax his eyes;
- "Face of the clock"- Draw with the help of the imagination and fantasies a large dial of hours with the numbers. Close your eyes, look at the circle, clockwise, then repeat the exercise anti -erally. Repeat-4-5 times, then flour a little;
- "Snake"-"draws" a smooth line in the form of a snake, slowly look from the tail to the head and vice versa 3-4 times. Bimbeccacci the eyelid 1 minute;
- "Arco"- We represent a large bow, close our eyes, we start to lead along the outline of the object, starting with the lower corner. Repetition-4-5 times. Flancia;
- "Hourglass"- By presenting a large hourglass, guide along the outline, starting from the upper left corner, a repetition 4 times. Flancia;
- "Spiral"- Keep your head evenly, relax. Mentally imagine a spiral and pull it out and counterclockwise, repeat 5 times and flashes 1 minute;
- "Horizontal spiral"- close your eyes, imagine a big pipe in front of you. Mentally "twenty" the rope turns, then relax them. Blink 1-2 minutes;
- "Vertical spiral"- It is performed according to the same principle as the previous year, only we change the position of the tube vertically. Repeat 4-5 times, pour 1-2 minutes;
- "Globe"- Imagine a globe in front of you, try to look at him around and "promote him", first to the right, then left. Repeat 6-8 times, pour 1-2 minutes.
Tibetan hot -Up
To obtain the maximum effect and positive result, it is necessary to regularly perform the entire complex of Tibetan exercises. Sometimes, there is not enough time for this, so the Tibetan heat will come to the rescue that will not take much time and does not require special skills to perform.
First, put your fingers index in front of you and bring it to your face, then slowly remove your arms on the sides and follow your fingers without moving your head. Slowly take your eyes clockwise and against it, making the circle as much as possible. Blink very quickly for 2-3 minutes. Imagine having a large dial of wall watches and draw along its outline on the left, then right. After each exercise performed, do palming.
Reference!The Tibetan heat to improve vision and its severity is particularly effective in glaucoma and cataracts.
10 Best exercises
Curtains
Very often and quickly the eyelids for 3-4 minutes, this exercise helps to improve blood circulation.
We look out the window
Form a ball of plasticine or sculpture, attach it to the window glass. First focus your eyes on it, then look at any distant object out of the window. After a few days of performing these exercises: you can complicate your task, each time choose an additional long distance element.
Big eyes
Sit down evenly, look in front of you. He stretches his eyes strongly for 20-30 seconds, after which they open them as widely as possible. Repeat the exercises-10-12 times.
Massage
Combine the index, the medium and ring fingers on the left and right hand. Put them on the eyelids of the eyes closed. Press the eye bulbs slightly for 2-3 seconds, then remove your fingers and open your eyes. Repeat-4-5 times, after the exercise of flour quickly.
Hydromass
After and before going to bed, you need to rinse your eyes with a contrasting shower. After waking up, start with hot water, then continues the water procedures with cold water. In the evening - on the contrary, first with cold water, then tangibly hot.
We draw a photo
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 calm you.
We spread our eyes
These exercises must be performed as quickly as possible:
- Draw a sign of infinity or letter S. moved 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 trace convex arches in both directions, then vertical and horizontal arches, keeping the lines with a look from the right to the 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 diagonal. Draw a square, quickly moved diagonally within the figure in different directions;
- Bring the pupils to the nose as close as possible and concentrate on it, attack the index on the nose.
Through fingers
Fold both hands on the elbows, put the palms so that they are slightly below the eye level. Slowly turn your head to the right, on the left, as you look in the distance through your fingers. If you correctly perform the exercise, the illusion will be created that the hands are in motion.
Repeat the curves 4 times, flashes pauses for 30 seconds. The exercise is repeated up to 30 times, breathing should be uniform, the body is relaxed and the condition is calm.
Eye reduction
To perform this gymnastics to improve vision, take a pen or pencil. Follow his movement, focusing his gaze so that at any distance it is possible to consider the subject in the smallest details with a clear image. Bring the pen or pencil alternatively to the left and right eye and to the nose. Each approach is 10 times.
Remote
You will need a book with a medium -sized character or fingers. Put the selected object at a distance of 50 cm from the eyes. Approach slowly until it is located on an extended arm. At the utmost approximation, it is necessary to clearly and in the smaller details considers the subject. During the implementation of gymnastics, the object moves up and down, right and right and diagonal in different directions. Repeat 10 times.
In what other way improve vision?
Biologically active points massage
Another effective and simple method to improve vision and increase its gravity is the massage of biologically active points, which can be made independently at home.
With the regular implementation of this technique, after 10-14 days you will see evident improvements. Before starting the massage, make sure to remove the glasses and contact lenses if you wear them. Take a comfortable pose and try to relax your eyes and body as much as possible.
The points of exposure to the organs of vision:
- Small cavities near the temples located closer to the external corners of the eyes;
- The internal side of the bow of the edge, the cavities on the sides of the nose bridge;
- The edge of the cheekbone below, located under the eyeball;
- Above the nose, there is a return between the beginning of the eyebrows;
- The wells in 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 from various ophthalmological diseases, as well as strengthening it and eliminating the symptoms of vision of the organs of vision, which have just started to be felt.