Relaxing gymnastics for the eyes: 10 most effective exercises

Today, each person is surrounded by modern gadgets: smartphones, televisions, computers, prefixes, etc. , looking at which spends actually a day, especially if the work is connected with the computer. The human eyes are most of the time in severe tension, which provokes dry eyes, irritation, fatigue and discomfort. Despite the insignificance of such symptoms - we can safely say that these are the first signals that indicate a worsening of your vision.

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

Causes of visual impairment

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

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

• Congenital pathologies- appear during development in the womb;
• Hereditary diseases- transmitted genetically, from parents to the child or after 1 or several generations;
• Acquired visual impairment- deterioration that provoke external factors.

The most common diseases of the organs of vision:

1. Myopia (myopia).
2. Hyperopy (farsightedness).
3. Astigmatism and amblyopia.

Adverse factors that contribute to visual impairment

• Smoking, drinking alcohol and narcotic substances;
• Regular, long work in front of the computer;
• Stress, constant mental overstrain, incorrectly 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;
• Neglect of the recommendations of an ophthalmologist;
• Strong poisoning toxic substances;
• Chronic diseases of the heart muscle, as well as autoimmune and diseases of infectious etiology;
• Age -related changes;
• Injuries of the organs of vision, skull and face.

When are the eye exercises effective?

When performing any exercises 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 continue to engage.

The purpose of the set of exercises:

• Relaxation of the organs of vision after long -term voltage (reading, working at the computer);
• Strengthening the 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 you risk overworking your eyes even more.

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

Contraindications to exercise therapy

Classes of therapeutic physical culture (exercise therapy) are shown to all people suffering from myopia (acquired or in the progressive stage, but without complication in the form of retinal detachment). The most effective exercises will be for children and adolescents. When prescribing exercise therapy, it is important not to miss the moment, and to do this 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 persons with the existing threat of retina, and will also not give a positive effect with congenital myopia.

Exercises with myopia, farsightedness and astigmatism

Eye charging with astigmatism

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

Complex with myopia

• Put the index finger on the outer corner of the eye, the middle one on the center of the eyeball, the nameless - in the inner corner. Lower your eyelids with your fingers, repeat the exercise 10 times;
• Fold together the ring, index and middle fingers of both hands, press on the upper eyelids, wait 2-3 seconds. Repeat exercises should be performed 4-5 times;
• Sit in a convenient position, squeeze your eyes very much for a few seconds, open your eyes, in this state, sit as much time as with closed eyes. The multiplicity of the repetition is 7-8 times;
• With an index finger, lift the zone located between the century and the eyebrow, and slowly lower the eyelid down. Repeat the visual exercise 10 times.

Warm up with farsightedness

1. To perform gymnastics, use a book with small print. Regularly read such texts several times a day. Start reading in daylight, closer to the evening, muffle the light. When performing such an exercise, you need to find the optimal option for lighting, in which the eyes will be slightly tense.
2. Stand comfortably, straighten the posture, fix your gaze 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 on a chair, raise your right hand up so that it is located at the eye level. Draw a circle in the air, following the direction of the clockwise, and move your eyes after your finger. Repeat 8 times.

Children's classes for the eye

1. "Funny 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 an even position, repeat the exercise at least 20 times.
2. "Little traffic light"- The child will be in the role of a real traffic light, who will need to close both eyes in turn and focus on the subject.
3. "Wings of the butterfly"- The eyelids and eyelashes of the child, thanks to the flight of fantasy, will become wings of the moth, which should move quickly without overstraining the eyes.
4. "Far and close"- Using adhesive tape or plasticine, stick a small circle on the window glass, ask the baby first focusing on it, then look at objects in the window (cars, traffic lights, at home).
5. "Attracks. Who? "- Sit next to the child so that your eyes are opposite him. The purpose of the exercise is to look into the eyes and try not to blink. As soon as the baby blinked - let him imagine that he fell asleep and relax. Such alternating stress with relaxation has a beneficial effect on the organs of vision.
6. "Zhmurki"-For 5-7 seconds, you need to squeeze your eyes strongly, then completely relax without opening the eyelids. Repeat 8-10 times.
7. "Finger massage"- The exercise implies stroking the closed eyelids with fingers. You can also massage the cheekbones and eyebrows, this will help increase blood flow and beneficially affect the vision of the baby.

5 effective complexes

Palming in U. G. Batesu

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

To perform the exercise, take a convenient pose sitting, put the stand on your knees, and focus on it with the elbows. A very important role in the performance of palming is played by a convenient pose that will contribute to relaxing the eyes and the whole body. If you can’t relax, you can lie on a flat surface. If any muscles during gymnastics are tense, the exercise will be ineffective and useless.

Palming in the simple way is called "warming the eyes. "Rub your palms against each other so that they become hot, and close their eyes so that the edge of the palms closes the nasal sinuses, and the closed fingers are crossed. Make sure that the palms do not touch the eye. The exercise is performed within 5 minutes.

What does a person see during palming?

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

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

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

Before completing palming, remove your palms on your face, without opening the eyelids for another half a minute. Slowly turn your head left, right, open your eyes and blink quickly for 1 minute. Palming must 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 an exercise in combination with other methods for a long time will help increase visual acuity.

Solarization: life -giving light

Solarization can be done in two ways:

1. In daylight, closing his eyes.
2. During sunset or sunrise, opening the eyes.

Solarization in sunlight

Solarization exercises can be performed all together, or by choosing one that you liked.

• The exercise is performed during sunset or sunrise, with open eyes. Stand up, exhale, straighten your back, and focus on the sun, observing its decrease or increase;
• To perform the exercise, a river is needed, a pond or sea. It is necessary to focus on the sun, which affects the water surface;
• In the daytime, stand so that the sun is directed at your 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 solarization, it is necessary to find partial shade (near the tree, on the corner of the building). Close your eyes, stand so that a shadow falls into one eye, and on the second sunlight. Make smooth swaying in different directions, using the whole body.

Solarization in artificial light

Exercises are carried out using a candle or table lamp.

Solarization with a candle:

• In complete darkness, light the candle, put it at a distance of 1 meter, at eye level. Focus on the flame for several minutes;
• In the second exercise, it is necessary to concentrate vision on the reflection of the flame. Put a lit candle near the saucer with water so as to see the reflection of the candle, you need to look at it at an angle of 30 degrees to the water.

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

Important!To increase the efficiency of exercise, the solarization is completed by palming.

Eye charging by Norbekov

• Take a convenient position, hold your head evenly, rush your eyes on the ceiling, and mentally continue moving the pupils over the forehead, up;
• Slowly look away to the sides, mentally running it through the ears, to the back of the head;
• Make sure that your head is in an even position. Look down, continue to move the pupils, mentally imagining that you look at the throat;
• The head should be even and motionless, only the eyes will be involved in the exercise. Enjoy the eyes of the imaginary lines in the following sequence:
  1. The right lower corner - the left upper corner - the left lower corner - the right upper angle.
  2. The left lower corner - the right upper corner - the right lower corner - the left upper corner.

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

• Take the index fingers to the eyes to the most close distance at which it will be possible to focus the vision. Smoothly 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 slowly look in a circle with your eyes, focusing your eyes on every figure. Move first, then counterclockwise. Try to make movements in a circle as even as possible. With each execution of such an exercise - increase the imaginary size of the clock. Also, such an exercise can be done with open eyes, looking into the sky;
• Spend your eyes through an imaginary eight, or on the sign of infinity of a large size. Move first from left to right, then in the opposite direction. After the exercise, quickly flour it for 1 minute;
• One of the most effective exercises for the oblique muscles of the organs of vision, develops lateral vision, reduces the symptoms of myopia. It is performed in silence, without extraneous sounds, people, so as not to be scared and not distracted. Power your eyes on your nose, bring the index finger as close as possible to your 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 advises to do gymnastics to improve vision in three ways:

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

Authority exercises

A comprehensive technique of exercises to improve vision:

• "Up and down"- Pass the eyes up and down, then vice versa. Exercise to perform slowly, without sudden movements, 3-5 times. At the end, flour 1 minute;
• On the same principle, the second exercise is performed"To the right and left"- alternately smoothly translating his eyes from side to side, repeat - 5 times;
• "Diagonally"- Lead the diagonal to the right up - left down, 4 times. Blink 30 seconds. 4 times in the opposite direction: left up - right down. Again blink for 30 seconds;
• "Rectangle"-It is necessary to look around the imaginary large rectangle, starting from the right upper corner by clockwise 4-5 times, then in the other direction 4-5 times. After each approach, pour a little to relax your eyes;
• "Clock face"- Draw with the help of imagination and fantasies a large dial of hours with numbers. Close your eyes, look at the circle, clockwise, then repeat the exercise counterclockwise too. Repeat-4-5 times, then flour a little;
• "Snake"-"Draw" a smooth line in the form of a snake, slowly look from the tail to the head and vice versa 3-4 times. We blink 1 minute;
• "Bow"- We represent a large bow, close our eyes, begin to lead along the contour of the object, starting with the lower lower corner. Repeat-4-5 times. Flinking;
• "Hourglass"- Presenting a large hourglass, drive along the contour, starting with the upper left corner, a repeat 4 times. Flinking;
• "Spiral"- Keep your head evenly, relax. Mentally imagine a spiral and spin it out and counterclockwise, repeat 5 times, and blink 1 minute;
• "Horizontal spiral"- Close your eyes, imagine a large pipe in front of you. Mentally "wind" the rope turns on it, then unwind them back. Blink 1-2 minutes;
• "Vertical spiral"- It is performed according to the same principle as the previous exercise, only we change the position of the pipe to the vertical. Repeat 4-5 times, pour 1-2 minutes;
• "Globe"- Imagine a globe in front of you, try to look around it and "promote" it, first to the right, then left. Repeat 6-8 times, pour 1-2 minutes.

Tibetan warm -up

To achieve the 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, then the Tibetan warm -up will come to the rescue that will not take much time and does not require special skills to perform.

First, put the index fingers in front of you and bring it to your face, then slowly remove your arms to the sides, and follow your fingers without moving your head. Slowly take your eyes clockwise and against it, making the largest circle as much as possible. Blink very quickly for 2-3 minutes. Imagine that you have a large dial of wall clocks, and draw along its contour to the left, then to the right. After each performed exercise, do palming.

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

10 best exercises

Curtains

Most often and quickly blink for 3-4 minutes, this exercise helps to improve blood circulation.

We look out the window

Form a small ball of plasticine or sculpting, attach 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, each time choosing an additional item at a long distance.

Big eyes

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

Massage

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

Hydromassage

After and before going to bed, it is necessary to rinse your eyes with a contrasting shower. After waking up, start with hot water, then continue water procedures with cold water. In the evening - on the contrary, first with cold water, then tangibly hot.

We draw a picture

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 pleases and soothes you.

We shoot our eyes

These exercises must be performed as quickly as possible:

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

Through the fingers

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

Repeat the turns 4 times, blink in breaks for 30 seconds. The exercise is repeated up to 30 times, breathing should be even, the body is relaxed, and the condition is calm.

Eye reduction

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

Reading at a distance

You will need a book with a medium -sized font or your fingers. Put the selected item at a distance of 50 cm from the eyes. Slowly approach it until it is at an extended arm. At maximum approximation, you must clearly and in the smallest details consider the subject. During the implementation of gymnastics, the item moves up and down, the right and right and diagonally in different directions. Repeat 10 times.

How else to improve vision?

Massage of biologically active points

Another effective and simple method for improving vision and increasing its severity is massage of biologically active points, which can be done independently at home.

With the regular implementation of such a technique, after 10-14 days you will see noticeable improvements. Before you start 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.

The points of exposure to the organs of vision:

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

Conclusion

Regular performance of exercises will help protect vision from various ophthalmological diseases, as well as strengthen it, and eliminate the symptoms of vision of the organs of vision, which have just begun to make themselves felt.