Gymnastics for the eyes has been used for a long time. There are a huge number of different exercises on the Internet now. People promise that if you do this exercise, you will fully recover vision with myopia. This is true and false. why? Sometimes vision deteriorates, but this is not myopia. It's just muscle cramps or weakness. In this situation, regular active eye exercises can really restore vision.
When does eye gymnastics help?
In true nearsightedness, the eye is pulled out and the image is focused quite far in front of the retina instead of on it. Therefore, everything is blurred in the distance and the eye sees well up close. This is myopia or myopia - what every third student experiences in the 11th grade. To prevent vision problems, exercise alone may not be enough. All children should visit the eye protection room once a year.
Gymnastics for the eyes will improve cell nutrition, strengthen the eye muscles and subjectively improve your vision. But, of course, practice will not make it round from elongated eyes. By exercising the muscles, they can bring your image closer to the retina, that is, to the nerve cells.
From my point of view, eye gymnastics is necessary for modern people. It should be a useful habit for our children throughout life. Indeed, today we clearly understand that the telephone, nor the gadget, nor the computer will not disappear from our world. And they will only be introduced more and more in our lives.
If your child has problems with visual impairment, or you suspect that the child's vision has fallen -do not self-medicate, lost time can lead to irreversible consequences. In this case, call immediatelypediatric ophthalmologist.
Where to start gymnastics for the eyes?
I recommend starting eye exercises with morning exercises to prepare our eyes for the day at work. It is not recommended to immediately get out of bed after the alarm.
why? Because when we sleep we relax. And in a new mode for the body, you need to enter gradually.
What should be done?
- 1. We open our eyes and close them tightly several times so that the round eye muscles work.
- 2. Forcefully raise the eyebrows as if surprised.
- 3. We often blink.
This exercise takes 5-10 seconds. After that, our eyes are ready for the new day. You can also smile - it will be very beautiful!
Eye muscle training
What is that for?
Any muscle training increases nutrition and blood supply to a cell, any cell. When cells are properly nourished, their function improves naturally. We train all the muscle groups that surround our eyeballs.
The fact is that in ordinary life, when we need to look somewhere, for example, upstairs, we just raise our head. If we have to look to the left, we turn our head, but do not squint our eyes.
Therefore, our muscles are quite weak from time to time. What doesn't work doesn't work!
How to train eye muscles?
We do each exercise 6-8 times.
- 1. We keep our head straight and make eye movements up and down with maximum amplitude to a slight tension. At the same time, it is important to maintain a smile, good posture and mood. We often blink.
- 2. We try to see the left and right ears. The rest is the same - we do it for slight muscle tension, remember about posture. We often blink at the end.
- 3. Draw a butterfly with views in order: from top to bottom, diagonal, from top to bottom, diagonal. Then we change the direction: from bottom to top, diagonally, etc. This is how our oblique eye muscles are trained. They blink.
- 4. Draw a large vertical figure eight and change direction. Then we "put" these eight next to each other and we get the infinity sign. We also draw it in both directions. Blinking eyes. We often blink.
- 5. Draw a big circle with the eyes. This exercise can be done at any time. It is undesirable to do it only when your eyes are tired. No extra eye strain required! We often blink.
During training, we definitely connect the psycho-emotional state - we try to feel that we have love inside, take care of our eyes. We must still have a very good mood inside, then the effectiveness of our training will increase.
"Convergence" Exercise
This exercise is also very useful - here we train the inner muscles of the eye. They are very important to ensure visual function.
How do we do it?
Very simple. We look at the tip of the nose and look ahead. Everything in front of you will double, and that's okay. We also note that in front, with double vision, vision improves, acuity increases. Blinking eyes.
An analogue of this exercise can be such a home simulator: take a strip of cardboard (about 20 cm) and draw circles of different colors on it at a distance of 1. 5 cm. Connect with each other.
How to work with such a simulator?
If you or your child wears glasses, then this exercise can be done without glasses, because nearsighted people can see well up close. You put it on your nose, look at the far circle, count to three, look at the closer circle, and so on until the last circle and back. You do this several times.
I draw your attention to the fact that in your eyes there will be a little double. We do it to ease the tension. We often blink at the end.
"Palming" Exercise
Another very important exercise is Palming. You will find it in Chinese medicine, in many eastern directions. Meditate a little. This is a relaxation exercise. It needs to be done more often.
You sit at the table, rub your palms together to keep them warm, and cross them. Form a triangle between them. Make a boat of your palms and place them on your eyes, elbows on the table. We do not bend the cervical spine, we close our eyes under the palms. Light cannot pass through hands.
Direct your attention to the center of the palm and imagine several colors.
What is the best color to represent? The most perfect is black. You seem to paint your entire field with black paint.
why? Because at this time you can see gray color, some lightning and so on. You can also imagine the colors blue and green. This is a soothing color. You can represent the sea or the forest. Most importantly, at this time your head should be empty. This is very difficult to do. To achieve this, bring your attention to your breath: inhale - cool, exhale - warm.
How often do "Palming"?
It is ideal to do it every half hour for two minutes, with any visual load nearby. I'm not talking about TV. That is, you should do it often enough. Don't let your muscles get too long. If you do it right, you will soon notice that your eyes have rested and the world around you has become brighter.
Good visual habits
What are good habits to develop and make sure to instill in your children?
Never bend low when you read and write!
Everyone has their own distance from the eye to the writing surface. This is the "jamon distance" - from the elbow to the tip of the finger that touches the temporal region. This is the ideal distance for the eyes. Once you start bending over, your muscles are overloaded. In addition, the speed of the load on these muscles increases exponentially.
I always give this example to children when I teach the "School of Vision": when you sit properly, it's like you're just walking down the street. But if you lean back a little, it's like putting 50 kg on your shoulders, which is a sack of potatoes. This is the load experienced by our ciliary muscles.
So, under no circumstances should you stoop low while reading or writing. This is a basic visual habit!
If you are sitting in front of the computer, on the phone, on the tablet, on any device, please hang some pictures in a far place. It should be pretty small, but you should be able to see it well.
For example, it can be a calendar with numbers you should see, or any emotional picture you want to see. Every 15-20 minutes working at close range, you look at this picture for 5-10 seconds.
Therefore, if you study, read, write, sit at the computer for an hour, you should look into the distance 4 times and palm 2 times. This is a true visual habit.
When I ask, "When do you do eye exercises, " most people say it's when they're sore and tired.
This is not entirely correct! You must be one step ahead, that is, do not let them get tired.
How to track the results of gymnastics for the eyes
I have an example case in practice. I asked a teenager
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This is very important - to see the results!
why? Because short-sighted people, because they see not so well, continue to see further not so well. But if your vision doesn't get worse, if it doesn't fall, isn't this the result? I think this is a very good decision.
How to understand - there is a result, or no result? There is a very easy way to do this. It is called "determining the point of vision more clearly. "It is measured once a month, it is not necessary to measure it every week. It is determined for each eye separately, without correction, that is, without glasses, under the same conditions. The results must be recorded somewhere.
You take the small text. It can be annotations to medicines, for example, or any other finely written text. And the text you use is always the same. Cover one eye with your palm, move the text into the distance when you're not looking at it. And you begin to slowly approach.
When you bring the sheet enough to see it, you need to set the distance from the lower orbital bone (under the eye) to the text - this will be your clearest point of vision.
If your sharper points of vision stay in place from month to month, your vision will not deteriorate. If it increases by 1 or 2 centimeters, then your vision improves subjectively. But if your nearest point of vision begins to approach quickly, you are doing something wrong and you definitely need to contact an ophthalmologist! This will be your cue to do so.
What does the decision depend on?
If you master this gymnastics, what else will the results depend on?
The first is about your mood, about how you do this gymnastics. Make sure you do it in a good mood. Because at this time, endorphins, or pleasure hormones, are released in our body, and they help regulate everything in your body.
The second, of course, is regularity. If you don't do it every day, then it won't become a habit. And, eventually, at some point you just stop doing it.
What else does our success depend on? From desire and from knowledge. If you have the desire and you know what to do, then you will be destined for the result!
Be healthy.