Eye relaxed gymnastics: 10 most effective exercises

Nowadays, everyone is surrounded by modern gadgets: smartphones, TVs, computers, prefixes, etc. , and it actually takes a day to view, especially when the work is connected to the computer. Most of the time, people's eyes are severely nervous, which can cause dry eyes, irritation, fatigue and discomfort. Although this symptoms don't matter - we can say for sure, these are the first signals that your vision has worsened.

Important!Even without all the symptoms, the eyes need good rest and regular warmth.

Causes of visual impairment

Vision can worsen due to many external factors or genetic susceptibility. According to statistics, every three inhabitants of the planet have certain vision problems, most of which show up in childhood and adolescence.

The main violations that violate the correct function of visual equipment:

• Congenital pathology- Appearing in the development of the uterus;
• Genetic diseases- Genetically transmitted, from parents to children or after 1 or several generations;
• Visual impairment acquired- Causes external factors to deteriorate.

The most common diseases of visual organs:

1. Myopia (myopia).
2. Hypercopy (Horseopia).
3. Astigmatism and amblyopia.

Adverse factors that lead to visual impairment

• Smoking, drinking and anesthetic substances;
• Working regularly for a long time in front of a computer;
• stress, persistent psychological over-construction, wrong choice and heavy body. load;
• Irregular and malnutrition;
• Not in compliance with visual hygiene rules;
• Infectious and inflammatory nature of the eye;
• Ignore the advice of the ophthalmologist;
• Strong poisoning and toxic substances;
• Chronic diseases of the myocardium, autoimmune and infectious causes;
• age-related changes;
• Vision, skull and facial organs damage.

When will eye exercise work?

When doing any exercises to prevent violations and visual recovery, it is important to do it correctly and regularly, don't stop, notice the slightest improvement, but continue to participate.

The purpose of a set of exercises:

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

Important!This is the first time that you have a set of exercises to make your choices is enough, don't "grab" everything right away or you may work harder to overwork your eyes.

Between exercises, you can usually pour 20-25 times to reduce the load level and pressure of your vision organs.

Contraindications for exercise therapy

All patients with myopia (acquired or in progressive stages, but without complications in the form of retinal detachment) were presented to all patients with therapeutic sports culture (exercise therapy) categories. The most effective exercise is for children and teenagers. When prescribing exercise therapy, it is important not to miss this moment and do this in the initial stages of developing myopia and other eye diseases. This will improve the effectiveness of the methodology and reduce the degree of pathology.

Medical sports are taboos in existing retinal threats and will not have a positive impact on congenital myopia.

Exercise with myopia, hyperopia and astigmatism

Charge with astigmatism

1. To reduce the tension of the lens and muscles of the vision organ, with an astigmatism attitude, try not to focus your eyes on an object, look far away, and then slowly close and open your eyes. Repeat exercises 5-7 times.
2. Take a convenient position, sit down, straighten your back, rub your palms against each other until they warm. Close your eyes with both hands. Make sure the light doesn't pass through your fingers, it's best to do this exercise in total darkness. Completely relaxed and sat like this for 5 minutes.
3. Slowly move your eyes upwards, then look left and right. Close your eyes and relax. Exhale and breathe deeply.

Related to myopia

• Place your index finger on the outer corner of your eye, and the middle finger is at the center of the eyeball, and the nameless inner corner. Lower your eyelids with your fingers and repeat 10 exercises;
• Fold the ring, index and middle finger of both hands together, press the upper eyelids and wait for 2-3 seconds. Repeat exercises should be performed 4-5 times;
• Sitting in a convenient position and keeping your eyes open for a very long time, in this state, open your eyes as many as closed eyes. The multiplexedness of repetition is 7-8 times;
• Use your index finger to lift the area between the century and the eyebrows, and slowly lower the eyelids downward. Repeat visual exercises 10 times.

Far-sighted

1. To perform gymnastics, use a book with a small print. Read this type of text several times a day. Start reading during the day, close to the evening, and eliminate the light. When doing this type of exercise, you need to find the best choice for lighting, where the eyes will be slightly nervous.
2. Stand comfortably, straighten your posture and move your eyes forward. While moving your eyes, slowly turn your head to the left, or you can exercise on the right side, repeat 8-10 times in both directions.
3. Sit in a chair and lift your right hand so it is at eye level. Draw a circle clockwise and move your eyes behind your fingers. Repeat 8 times.

Children's Class

1. "Interesting clock"- It is necessary to imagine that the child's eyes are arrows and should be moved to the left and right. The head should be in a uniform position and repeat at least 20 times.
2. "Small Traffic Light"- Children will play the role of real traffic lights, and they need to close their eyes in turn and focus on this topic.
3. "Butterfly's Wings"- Due to fantasy flight, the child's eyelids and eyelashes will become the wings of the moth, which should move quickly without excessive distortion of the eyes.
4. "Far and Closed"- Using adhesive tape or rubber, stick a small circle on the window glass, ask the baby to pay attention to it first, and then look at objects in the window (cars, traffic lights, at home).
5. " Attracks. Who? "-Sit next to the child to make your eyes opposite him. The purpose of the exercise is to look at the eyes and try not to blink. The baby blinked - making him imagine he was asleep and relaxed. This alternating stress and relaxation has beneficial effects on the vision organs.
6. "Zhmurki"- Take 5-7 seconds and you need to squeeze your eyes strongly and then completely relax without opening your eyelids. Repeat 8-10 times.
7. "Finger massage"- Practice means stroking your closed eyelid with your fingers. You can also massage che bones and eyebrows, which will help increase blood flow and beneficially affect the baby's vision.

5 effective complexes

Palming at U. G. Batesu

attention!Begin to perform gymnastics for visual vision, and it is necessary to remove glasses and lenses.

To do the exercise, sit in a convenient position, place the bracket on your knees, and focus on it with your elbows. Convenient poses will play a very important role in relaxing postures, which will help relax the eyes and the entire body. If you can't relax, you can lie on a flat surface. If any muscles are tense during gymnastics, the exercise will be ineffective and useless.

In a simple way Pat is called "warming eyes". Rub your palms to each other, making them hot and close your eyes, closing the edges of your palms with sinuses crossed. Make sure the palms don't touch the eyes. The exercises are performed within 5 minutes.

What did a person see while he was in Palin?

Performing such exercises to improve vision, many people see many flickering, bright spots, twisted stripes and multi-color bursts in the first few seconds. Such images indicate that the eyes are very nervous and need to relax. After 3-5 minutes, all the spots and glare disappeared and total darkness occurred.

In order to achieve the maximum positive effect of Bates' exercise, it is important to keep a good mood, stay calm and think about good things. It can be pleasant for you or a memory, an embodiment of precious dreams you can imagine in the flight of fantasy and many other things that will help achieve internal balance. For complete relaxation, you can use calm music – classic or wildlife sounds. It takes about 5-7 minutes to perform the exercise.

If you see the complete darkness without any spots, glitter, etc.

Before completing Palming, remove the palm of your face without opening your eyelids for another half a minute. Turn left slowly, rotate right, open your eyes and blink quickly for 1 minute. Palin must be repeated 5 times a day, and the technique will be especially effective during a long period of work before the monitor or a break between reading. Regular implementation of this exercise in combination with other methods will long help improve vision.

Sunification: Life - Environment

Solar energy can be performed in two ways:

1. During the day, close your eyes.
2. During sunset or sunrise, open your eyes.

Sunshine in the sun

Solar practice can be performed together or by choosing the exercise you like.

• Practice is to open your eyes during sunset or sunrise. Stand up, exhale, straighten your back, focus on the sun, and observe its decrease or increase;
• To perform movement, a river, pond or ocean is required. It is necessary to focus on the sun that affects the water surface.
• During the day, stand up and bring the sun towards your face, close your eyes, slowly turn left, and then right. Try to relax without thinking about anything;
• To effectively implement the sunlight, it is necessary to find partial shadows (near trees at the corner of the building). Close your eyes and stand, so that the shadow falls into one eye and in the second sunlight. Use the entire body to swing in different directions.

Positive in artificial light

Practice with a candle or a desk lamp.

Sun-made with candles:

• In the complete darkness, light the candle and place it at a distance of 1 meter. Focus on the flame for a few minutes;
• In the second exercise, it is necessary to focus your eyes on the reflection of the flame. Put a lit candle near the dish with water to see the reflection of the candle, you need to see it at a 30-degree angle with the water.

Use lamps or lamps to sun. The ideal power of a sports light is 150 watts. Stand facing the artificial light source, close your eyes, and rotate your head smoothly in different directions for 2-3 minutes.

Important!In order to improve exercise efficiency, palming completes solar energy.

Nobekov's eyes

• Lift your head towards a convenient position, hold your head evenly, drive your eyes to the ceiling, and psychologically continue moving the student to your forehead, upward;
• Look slowly to the side, and psychologically run from the back of the ears and head.
• Make sure your head is in a uniform position. Look down, keep moving the students, and imagine your throat psychologically;
• The head should be even and motionless, and only the eyes will participate in the exercise. Enjoy the dotted eyes in the following order:
  1. Lower right corner - upper left corner - lower left corner - upper right corner.
  2. Lower left corner - upper right corner - lower right corner - upper left corner.

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

• Bringing your index finger to the closest distance to the eye can focus your vision on these distances. Smoothly extend your fingers horizontally in different directions. When performing exercises, use only side view. Repeat 3-5 times, rest time on your eyes;
• Propose a convenient position to hold the head evenly. Show a large wall clock in front of you, then slowly look at the circle with your eyes, focusing your eyes on each character. Move first, then counterclockwise. Try to circle the action in a circle as much as possible. Perform this type of exercise every time - increase the imaginary size of the clock. In addition, you can open your eyes and look at the sky to perform such exercise.
• Bloss your eyes in the fictional eight, or on signs of infinity in large sizes. First move from left to right, then move in the opposite direction. After the exercise, sprinkle it quickly for 1 minute;
• One of the most effective exercises for oblique muscles in visual organs is to develop lateral vision, which can reduce the symptoms of myopia. It is silent, without any extra voice, in order to avoid being scared rather than distracted. Put your eyes toward your nose, and focus on your nose as close as possible. Slowly approach your fingers, relax, look in front of you, trying to pay attention to the objects around you. It is impossible to move your head and eyes.

Norbekov recommends that gymnastics improve vision in three ways:

1. Do exercise and open your eyes;
2. Repeat the gymnastics complex again for vision, but with eyes closed;
3. Repeat all exercises mentally again.

Authoritative exercises

A comprehensive exercise technique to improve vision:

• "up and down"- Move your eyes up and down, and vice versa. Exercise to move slowly without sudden exercise, 3-5 times. Finally, flour for 1 minute;
• Follow the same principles, perform a second exercise"Right and Left"- Alternately and smoothly translate his eyes from one side to the other, repeating -5 times;
• "diagonal"- Bring the diagonal to the right up - Left down, 4 times. Blink for 30 seconds. Go 4 times in the opposite direction: Up - Down. blink again for 30 seconds;
• "rectangle"- Must be around the imaginary large rectangle, starting from the upper right corner 4-5 times from the upper right corner, and then doing 4-5 times in the other direction. After each approach, pour a little to relax your eyes;
• "Clock face"- Dial in large quantities with imagination and fantasy. Close your eyes, rotate the circle clockwise, and repeat the exercise counterclockwise. Repeat 4-5 times, then flour a little;
• "snake"- "Draw" a smooth line in the form of a snake, slowly looking from the tail to the head, and vice versa 3-4 times. We blink for 1 minute;
• "bow"- We represent a large bow, close our eyes and start guiding along the outline of the object, starting from the lower corner. Repeat 4-5 times. Flink;
• "Drip"- Present a large hourglass, drive along the outline, starting from the upper left corner, repeating 4 times. Flink;
• "spiral"- Keep your head even and relax. Imagine a spiral mentally, then rotate counterclockwise, repeat 5 times, and blink for 1 minute;
• "Horizontal Spiral"- Close your eyes and imagine a large tube in front of you. The rope psychologically "wind" opens it and then puts it back. Blink for 1-2 minutes;
• "Vertical Spiral"- It was done on the same principle as in previous exercises, only we changed the position of the pipe to the vertical. Repeat 4-5 times and pour for 1-2 minutes;
• "Earth"- Imagine the globe in front of you, try to look around, first "promote" it to the right, and then to the left. Repeat 6-8 times and pour for 1-2 minutes.

Tibetan Warmth - up

In order to achieve maximum positive results and results, it is necessary to perform the entire Tibetan exercise regularly. Sometimes, there is not enough time to solve this problem, and then Tibetan warmth will be done, which will not take much time and do not require special skills to perform.

First, place your index finger in front of you, place it on your face, then slowly move your arms to the side, and then move along your fingers without moving your head. Slowly rotate your eyes clockwise and tilt towards it, so that the largest circles are as many as possible. The blinking lasts quickly for 2-3 minutes. Imagine you have a large wall clock face and draw along the outline to the left and then to the right. Please light it up after each exercise.

refer to!Tibetan Warm - To improve vision and its severity are particularly effective in glaucoma and cataracts.

10 Best Exercises

curtain

This exercise is the most frequent, blinking for 3-4 minutes quickly, helping to improve blood circulation.

We looked at the window

Form a small ball or carved ball, attaching it to the window glass. First focus your eyes on it and then look anywhere away outside the window. After several days of doing this type of exercise - each time you select other items for a long time, it complicates the task.

Big eyes

Sitting evenly and looking at you. Hold your eyes tightly for 20-30 seconds before they open them as widely as possible. Repeat exercises 10-12 times.

massage

Mix index, middle finger and ring finger in left and right hand. Place them on the closed eyelids. Press the eyeball slightly for 2-3 seconds, then remove your fingers and open your eyes. After exercising quickly, repeat 4-5 times.

Hydrate

Before and before going to bed, it is necessary to rinse your eyes with a contrasting shower. After waking up, start with hot water and continue with cold water for water surgery. In the evening - instead, first there is cold water, then there is noticeable heat.

Let's draw a picture

One of the most effective exercises for vision is to completely relax your eyes. Sit comfortably in the darkness, close your eyes and imagine something that satisfy you.

We shoot the eyes

These exercises must be performed as soon as possible:

• Draw signs of infinity or letter S. Move from right to left and vice versa. Then rearrange the markers in the horizontal position;
• Look at the outline of the fictional bow;
• Look at circles, squares, rhombuses and rectangles;
• We draw convex arcs in both directions, then vertically and horizontally, holding the line, from right to left, and vice versa.
• Blink for a few minutes as soon as possible;
• Draw lines up and down with your eyes and look around quickly;
• Draw an imaginary diagonal. Draw a square in different directions and move quickly inside the figure;
• Keep your pupils as close to your nose as possible and focus them on your nose visually, fixing your index finger to your nose.

By finger

Bend your hands to your elbows and place them on your palms so that they are slightly below the level of your eyes. Turn slowly to the right, turn left, while looking at the distance through your fingers. If you perform the exercise correctly, fantasy will arise, causing your hands to be moving.

Repeat 4 turns and blink for 30 seconds. The exercises are repeated for up to 30 times, and the breathing is even breathing, and the body is relaxed and the condition is very calm.

Reduce eyes

To perform this gymnastics to improve your vision, pick up a pen or pencil. Follow his movements and focus your eyes so that the subject can be considered with minimal detail at any distance. Alternate the pen or pencil to the left and right eyes, and then bring the pen to the nose toward the nose. Each method is 10 times.

Read from afar

You will need a book with medium sized font or fingers. Place the selected item 50 cm away from the eye. Slowly approach it until it is on the outstretched arm. In the maximum approximation case, you must be clear and minimal details to consider the subject. During the gymnastics, the item moves left and right, and moves in different directions. Repeat 10 times.

And how to improve your vision?

Massage biological activity points

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

By implementing this technique regularly, you will see significant improvements after 10-14 days. Always wear glasses and contact lenses before starting a massage. Take a comfortable position and try to relax your eyes and body as much as possible.

Points exposed to visual organs:

• The small hole near the temple is close to the outer corner of the eye.
• The inner side of the edge arc, hollow on the side of the nose bridge;
• Located at the edge of the che bone under the eyeball;
• Above the nose, there is a depression between the beginnings of the eyebrows.
• The pit on the cheek is located 2-3 cm away from the middle of the lower eyelid.

in conclusion

Regular practice will help protect your eyesight from various ophthalmic diseases, strengthen your eyesight and eliminate vision symptoms from your vision organs that are just beginning to make yourself feel yourself.