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 for sure that for the best results you need not only training, but also proper rest.
The large amount of information that we “absorb” every day requires almost constant tension from our eyes.And, naturally, they get tired.Many vision problems arise from overexertion.Even a person with a “one” needs rest for the eyes.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, rest for the eyes is simply necessary.It is not without reason 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 that will be given 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 description of the exercise carefully.If it is written that the movement should be smooth, this is important.If recommendations are given on how to breathe, pay attention to them.Don’t forget about these “little things” and then exercise and rest will become most effective.
First - rest.Palming
Sit up straight, relax.Cover your eyes in this way: the middle of the palm of your right hand should be opposite your right eye, the same with your left hand.The palms should lie softly, there is no need to press them forcefully to the face.The fingers can cross on the forehead, they can be located side by side - as is more convenient for you.The main thing is that there are no “slits” that let light through.When you are sure of this, lower your eyelids.The result is that your eyes are closed and, in addition, 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 one straight line.Check that your body is not tense, and your arms, back, and neck should be relaxed.Breathing should be calm.
Now try to remember something that gives you pleasure: how you relaxed at the seaside, how everyone wished you a happy birthday, the starry sky... You can do this exercise to music.It is very difficult to consciously relax your eyes (remember that you cannot control your heart either).Therefore, there is no need to try to control your condition - this will only harm the purpose of the lesson; instead, think about something pleasant.
The 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, it will be better if you take at least a few minutes to relax.
After completing the exercise (especially if you have been doing it for quite a long time), gradually open your palms, let your closed eyes get used to the light a little, and only then open them.
"Writing with your nose"
This exercise is aimed at both relaxing your eye muscles and relaxing your 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 is best done while 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 pointer-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 strain).Now write (or draw) in the air with your pen.What exactly 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 as you drew in childhood), just a circle or square.
If you want to relax your eyes a little while sitting straight at your desk, you can imagine that you are writing not 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, the movements of your head will be almost invisible.Employees will think that you are just sitting with your eyes closed to get some rest.Which will not be far from the truth.You can relax your eyes in the same way if you are returning home from work on public transport.
"Through my fingers"
Relaxing your eyes can be achieved by looking without concentrating on one thing.To relieve eye tension, this exercise is suggested for you.It can be performed sitting, lying down, standing.
Bend your elbows so that your palms are slightly below eye level.Open your fingers.Make smooth turns with your head left and right, while looking through your fingers, into the distance, and not at them.Let your gaze glide without lingering on one thing.If you do everything correctly, your hands will “float” past you: it should seem to you that 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 movement effect, try this.Extend your index finger.He 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 it passes by.Without stopping turning your head, open your eyes (just 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 do palming several times during the day (during the lunch break - longer, every 1-2 hours for at least 10-15 seconds) and “write” something with your nose (during the 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 TV, sit at the computer or read.
So let's go back to the morning.
- Stretch well, roll several times from side to side.Don't 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), do 12 light blinks.
- Do the “writing with your nose” exercise.
- Do an eyebrow exercise (see description below).
- Make finger turns.
- Do palming.
Palming should take about 5 minutes.The rest of the complex (6 previous exercises) 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.Eyebrow exercise 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 at the top of your ears.Your task is to reproduce this feeling over time without raising your eyebrows.Of course, not everyone can do this exercise right away.It is possible that when you raise your eyebrows for the first time, you will not detect any special sensations.Take your time, listen to yourself, and you will succeed.
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 evening, starting from youth, you can maintain good vision until old age and not use glasses.
Before performing the complex, sit in a comfortable position (it’s good if you can sit on your heels on a gymnastic mat, but you can also sit on a chair).Straighten your spine.Try to relax all the muscles (including the facial muscles), except those that support the sitting position of the body.Look straight ahead into the distance; if there is a window, look there; if not, look at the wall.Try to focus on your eyes, but without undue tension.
Exercise No. 1
Inhaling deeply and slowly (preferably from the stomach), look between the eyebrows and hold your eyes in this position for a few seconds.Exhaling slowly, return your eyes to their original position and close for a few seconds.Over time, gradually (not earlier than after 2-3 weeks), the delay in the upper position can be increased (after six months to several minutes).Repeat the exercise 10 times.
Exercise No. 2
Inhaling deeply, look at the tip of your nose.Hold for a few seconds and, exhaling, return your eyes to their original position.Close your eyes for a short time.Repeat the exercise 10 times.
Exercise No. 3
As you inhale, slowly turn your eyes to the right (“all the way”, but without much tension).Without pausing, 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 eventually 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 to the upper right corner (approximately 45° from the vertical) and, without pausing, 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 as you exit.
Do one cycle to start, then two (after two to three weeks), and eventually three cycles.After completing the exercise, close your eyes for a few seconds.
Repeat the exercise 3 times.
Exercise No. 5
Inhaling, lower your eyes down and then slowly turn them clockwise, stopping at the highest point (at 12 o'clock).Without pausing, start exhaling and continue turning your eyes clockwise downwards (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 need to immediately start the second without delaying 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 in order to achieve the best results, you need to monitor your health in general.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) food, subject to minimal heat treatment.It is she who retains the greatest amount of useful substances.