Gymnastics for the eyes in combination with other techniques will not only improve the tone of the muscles of the visual apparatus, but also help improve vision. It is just important not to forget the daily exercises and do the exercises correctly. Before you start gymnastics, you must visit a qualified ophthalmologist. The doctor will conduct a diagnosis and assess the quality of vision. Today, several effective methods of non-surgical vision improvement have been developed, so it is better to entrust the optimal choice to a specialist.
Rules for doing gymnastics
Despite the fact that in our time there are several methods proven and used for medical purposes to restore vision with the help of gymnastics, they should be done using the same rules. Therefore, before choosing one or another method of recovery for yourself, read the recommendations of an ophthalmologist:
- Only gymnastics performed regularly will bring benefits. Regime must be followed. Choose a gymnastics routine for yourself - twice a day, once in the morning or evening, once every few days. Remember that consistency and the absence of omissions are the keys to the effectiveness of the complex.
- Be patient while practicing. You should not start doing gymnastics if you are in a hurry to get somewhere. Then the opposite effect will occur. You risk not straining properly or, on the contrary, straining the eye muscles excessively and thereby worsening the effect of gymnastics.
- Don't overdo it. Do not think that the more often you repeat gymnastic exercises, the faster you will feel the healing effect. This is far from true, and with your futile efforts, you will contribute to unnecessary strain on the visual apparatus.
- Maintain intervals. You should not start each new exercise as soon as you finish the previous one. Sit for about half a minute with your eyelids closed and only after that start doing a new exercise.
- Take a break. There is no benefit in doing gymnastics and at the same time constantly sitting in front of the computer day and night. If you decide to take on the task of restoring your vision, be prepared for the fact that you need to approach this process comprehensively - both from the point of view of nutrition and from the point of view of your daily routine.
Palming according to W. G. Bates
Before you start gymnastics, you need to properly prepare yourself for this. Just like in sports, you can't come from home to the gym and immediately carry a heavy load on your chest. There will be zero impact, and you risk tearing your muscles, straining your back or getting a hernia. It's the same with visual tools. It must be properly prepared before moving on to effective and complex training blocks.
Ophthalmologists have developed a small complex that allows you to relax your eyes and properly prepare them for subsequent stress on the muscles during gymnastics. Palming is an important part of any gymnastics to restore vision.
Palming is a fairly popular and easy exercise to relax the muscles of the visual apparatus. This exercise uses both palms. The principle of palming consists of the following steps:
- It is necessary to warm your palms. The best way to do this is to rub it until it is slightly red and hot.
- Fold your palms so that they touch each other with their inner ribs and lie in the same plane.
- Bend your elbows, find a point of support (for example, a table or knee) and cover your eyes with your palms so that only the fingers of one hand are on top of the other.
- Spend 5-7 minutes in this position. If necessary, repeat after a while.
The essence of palming is to cause the so-called "lightning" in the eyes. However, you should not put pressure on the eyeball.
This simple exercise can improve vision and is effective for nearsightedness and farsightedness. When palmed, the heat from the palm affects the facial nerves, as well as the eye muscles, relaxing them and giving them blood flow. Such regular training can even change the angle of the eyeball, that is, you can count on a significant positive effect even with strabismus. You just need to squeeze your fingers as close as possible so that the light does not penetrate them. It is important that when doing the palms you need to relax as much as possible, take a comfortable and relaxed position.
In the early stages of the palms, you may experience unpleasant sensations in the eye area, pain and a feeling of pressure "from the inside". This is a completely normal condition, and after a few exercises, the discomfort will disappear.
Exercise No 1. I am writing to you…
Despite the fact that previous exercises relieve tension from the visual apparatus, the muscles are not completely relaxed. We will do it now. Unfortunately, many people, trying to recover their eyes and relax them as much as possible, forget that the neck is also involved in every exercise, because it also needs attention. It is from the neck area that blood flows to our eyes and thus nutrition is provided. We will try to do everything to return this process to normal, after many violations while working in front of the monitor. To do gymnastics, you need a chair or a mat, because it can be done in two positions: sitting and lying down.
To achieve the right results from gymnastics you need:
- Take a comfortable lying or sitting position.
- Closed eyes.
- Calm down.
- Imagine there is a pen stuck to the tip of your nose and you need to write a letter immediately.
- Now you can start drawing simple figures or writing whole words, but of course with your nose, without helping yourself with your hands.
- The neck should also take part in this process.
- First, try to write the entire alphabet.
- Increasing the difficulty, try to reproduce your favorite verse or at least a few lines from it.
Exercise No. 2. See through your fingers
Other exercises can remove fatigue from your eyes. Its implementation is also not limited to a specific pose. You need to:
- Bend your elbows.
- Open your fingers.
- Bring your palms to your eyes so that the back of each palm is directly below the eyes.
- Now look through your finger at any object in the room.
- The most important thing is not to focus on the finger itself; the essence of training is to see something beyond them.
The exercise can be made more difficult by trying to focus on an object in the room that is moving. Look in a different direction, turning without taking your hands away from your face. Do the exercise about thirty times, spending no more than five seconds on each attempt to see something in the distance. This exercise will seem difficult at first, but over time you will learn to focus on individual things without paying attention to your hands.
| Exercise name | lead time | Number of approaches |
|---|---|---|
| Exercise No. 1 | 30 seconds | 3 approaches |
| Exercise No. 2 | No more than 5 seconds | 3 sets of 10 times |
| Warm up | 30 seconds | 2 to 3 approaches |
Solarization: the life-giving power of light
Solarization is a set of exercises, the main active factor of which is bright light.
Solarization can be done using:
- Sveta;
- Sun;
- candles;
- electric incandescent lamp.
Solarization in sunlight is considered the most effective, but it is not always possible to use natural light sources. Therefore, candles and incandescent lamps can also find useful uses.
Solarization is done in several steps:
- Take a position against the light source so that your face is directly opposite it. Eyes should be closed.
- Without squinting, try to get used to bright light (your eyes still need to be closed). If you feel pain in your eye, you can cover it with your palm for a short time, then remove it and try again.
- It is necessary to slowly turn your head, first to the right, then to the left, so that the light can exert its influence evenly.
- After solarization, do palming.
Solarization is effective in restoring vision. It improves blood circulation and also promotes rapid regeneration of eye tissue, especially in the post-surgery period.
Improve blood circulation with gymnastics
Often a person loses vision due to the fact that the blood circulation in a certain area is disturbed. It does not reach the necessary muscles and nerves in the necessary amount, which is why myopia develops and the retina becomes thinner. The best thing you can do without surgery is to try to improve your own circulation. Massage movements are best suited for this.
| Nope. | Description | lead time | Number of approaches |
|---|---|---|---|
| Exercise 1 | Using massage movements, move from the bottom of the right eyelid to the bridge of the nose, then along the superciliary part of the left eye and back to the bridge of the nose. So it's as if you're drawing an infinity sign or a spectacle | Do the exercise for one minute | Exercises are performed in 2-3 approaches |
| Exercise 2 | Move your eyes left and right, as if moving your pupils along the horizon line. Do this at maximum speed, but so that when doing the exercise there is no pain in the eyes | In thirty seconds | 2-3 approaches |
| Exercise 3 | Move your eyes up and down, moving your pupils in a vertical line at maximum speed | In thirty seconds | 2-3 approaches |
| Exercise 4 | Squint your eyes quickly and immediately relax your eyes | Performed 10 times | 2-3 approaches |
| Exercise 5 | Place your index finger on the bridge of your nose. Try to close your eyes as much as possible to see it. | Hold your attention on your fingers for two to three seconds. | Five approaches |
| Exercise 6 | Blink very fast | In twenty seconds | Three approaches |
| Exercise 7 | Look out the window. Identify a specific object in the distance for yourself. Place the circle on the glass next to the object. Shift your vision from a distant object to a sticker and vice versa | Within a minute | Three approaches |
After completing such a complex, the muscles of the visual apparatus will be toned and you will not only receive a therapeutic effect after the first exercise, but also prevent various eye diseases related to poor blood circulation.
Fight myopia with gymnastics
It has been scientifically proven that the most common eye disease is myopia and there are several reasons for this. High fatigue, constant contact with technical equipment and lack of rest for the eyes cause the effect. Some people lose their eyesight due to bad heredity, while others bring themselves to a sad outcome by themselves. But in the meantime, there are gymnastics that can partially restore vision, and also serve as a preventive measure against further vision loss.
To do gymnastics, you need to take a sitting position and relax.
| Nope. | Description | lead time | Number of approaches |
|---|---|---|---|
| Exercise 1 | Close your eyes. Sit up straight. Try to lean back and take a deep breath. Without opening your eyes, lean forward and exhale | Do it for exactly one minute | Two approaches |
| Exercise 2 | Lean back on the seat. Open your eyes. Lean your body forward and close your eyes sharply, then open your eyes and return to the starting position | Do it for exactly one minute | Two approaches |
| Exercise 3 | While sitting, put your hands on your hips and turn your head to one side and then the other so you can see your elbows. | Do it for exactly one minute | Two approaches |
| Exercise 4 | First turn your eyes clockwise, then counterclockwise | Do thirty seconds in one direction and thirty seconds in the other direction. | Three trips |
| Exercise 5 | Stretch your arms. Look at your fingertips. Raise your hand, but keep watching your fingers. You can't move your head. Once you can't see your fingers, drop your hands | Do it for exactly one minute | Two approaches |
Movement-based gymnastics
There are several types of basic exercises, from which it is recommended to create an individual gymnastics complex:
- circular eye movements;
- describe geometric shapes with eyes;
- focus the gaze;
- guidelines (top-bottom, left-right);
- blink / blush your eyes closed.
Exercises that can be used to prevent and treat myopia include:
| Nope. | Exercise | Description |
|---|---|---|
| 1 | To concentrate | You should look into the distance and direct it to the farthest point in vision. Slowly shift your gaze to the tip of your nose |
| 2 | Circular motion | Describe a circle with your eyes. Repeat 10 times. Next, do the exercise in the opposite direction. |
| 3 | flashing | Blinks rapidly for several minutes |
| 4 | Squinting while sitting | Close your eyes for a few seconds, repeat several times |
| 5 | Eyelid massage | Close your eyes and massage your eyelids in a circular motion with light pressure. |
| 6 | Eye contact | Direct your gaze to the place where the eyebrows grow together, hold for 2-3 seconds, then return to the starting position and repeat |
| 7 | Dizziness with a shift in gaze | You should slowly turn your head to the side, shifting your gaze in the same direction. Next, turn your head in a different direction. |
Effective gymnastics for myopia:
- Focusing on distant objects. Place your fingers at a distance of 30-40 cm from your face. Look into the distance, then focus on your fingers.
- Reading "between the lines. "Pick up a book, read a few paragraphs of text, then focus on the white space between the lines.
- Head spinning. Turn your head to the left, then to the right, looking straight ahead the whole time.
- Observation of moving objects.
After each set of exercises, you need to give your eyes a break. You can relax the eye muscles with a light massage or compress.
Preventive gymnastics
To ensure that visual acuity does not decrease, it is necessary to carry out the following exercises from time to time:
- "Draw letters. "You have to use your eyeballs to describe any number of letters from the alphabet. This exercise can be considered completely completed if you manage to describe all 33 letters.
- Open your mouth - close your eyes. At the same time open your mouth, then open your eyes wide. Try to open your mouth and eyes simultaneously.
- Blink / blush your eyes closed. It should alternate blinking frequently with squinting for 3-5 seconds.
- Massage the upper eyelid with light circular movements.
- Move your gaze up and down.
- Move your gaze diagonally.
- Pressure. You should close your eyelids and not press them too hard.
- See through your fingers. Covering your eyes with your palms, spread your fingers a short distance, look through them for a few seconds and squeeze them firmly again.
- narrow downYou need to close your eyes, touch the outer corner with your middle finger, and pull to the side. You should feel some tension in the muscles.
- Tilt your head down, relax your neck muscles and rest your chin on your sternum. Direct your gaze to the floor. Then slowly tilt your head back, looking up.
Don't underestimate preventive eye exercises. After all, the eyes are constantly exposed to the most dangerous factors. Stress, bad habits, lack of vitamins, frequent illnesses and an unpleasant environment are often the cause of sudden and rapid vision loss.
The table below presents three groups of exercises that provide a set of preventive measures.
| Exercise group | Initial position | Example |
|---|---|---|
| Exercises to strengthen eye muscles | When sitting, the head does not move | Looking far to the right, then to the left, without changing the position of the head |
| Exercise to stimulate circulation and blood flow | sit down | Take turns closing your eyes |
| Exercise for accommodation | stand up | Fix your hand with outstretched fingers at a distance of 30 cm from your face, focus your gaze on it. Without changing focus, slowly move your finger towards your face. When your fingers appear to be doubled, you need to smoothly move them back to their original distance |
For those who spend a lot of time in front of the computer, working with paper and small print, preventive gymnastics is necessary.
Morning exercise for the eyes
Exercising in the morning allows the body to wake up quickly, tightens the muscles and gives a good mood throughout the day. What about morning exercises for the eyes? The sensation from it is no less pleasant.
Morning exercise can be done in several steps:
- Remain in a horizontal position, stretch, relax the neck muscles.
- Several times, simultaneously, open your mouth and eyes wide.
- Do a few squints, lasting for 3-5 seconds.
- Then blink frequently, but not too quickly.
- Close your eyelids and use your nose to visualize any figure in the air. You can "write" words, letters or "draw" this way. The duration of this exercise is on average 2-3 minutes. The images that arise during such training make the brain "wake up" faster and return to work.
- Raise and lower your eyebrows several times. Sometimes frowning, sometimes surprised.
- Lie on your back, do the palms.
- Turn your head from side to side for 2-3 minutes. This relieves tension from the upper spine, which is especially important if you have to sleep in an uncomfortable position.
Overall, eye exercises in the morning will not take much time, but will produce significant positive effects: after 1-2 weeks, visual acuity will improve, the number of headaches will decrease, and there will be no signs of fatigue on the face.
Evening exercises for the eyes
In the evening, gymnastics is needed mainly to relieve the muscles of the visual apparatus from the tension of the day. Therefore, the palms here will be combined to a greater extent with exercises aimed at combating myopia and retinal diseases:
- Lie down for a while with your eyes closed.
- Without opening your eyes, rotate your pupils clockwise and counterclockwise.
- Open the left and right eye alternately.
- Look at an object that is two or three meters away from you. Shift your gaze to a more distant object. Then again to the near ones.
- If possible, hang a desk with letters, like in an optometrist's office. Every evening, look at the letters, study the outline. Remember how much you saw at first, how much a week later, and so on.
- Finally, use your fingertips to pull the eyelids away, pulling the skin away from the eyes. Do this on the bottom, top and sides for one minute.
Get used to sleeping with a special medical eye mask. It allows you to get a healthy sleep, and your eyes will not react painfully to the morning sunlight that sneaks into your room.
Tibetan gymnastics
There are many techniques that include various sets of eye exercises aimed at correcting vision, preventing cataracts and treating many eye-related diseases. Tibetan gymnastics is one of the most common and effective. It includes the following exercises:
- Peripheral vision training. With your arms extended in front of you, place your two index fingers in front of your eyes at a distance of 35-40 cm, connect your two fingers. Without changing your gaze, slowly extend your arms with your fingers out to the sides. The goal is to look straight ahead but see the fingers in your peripheral vision. Then bring your fingers together again in front of you.
- Pressure. Gently and quickly press your finger on your closed eyeball, then open your eyes and try not to blink for about 5-6 seconds.
- Square. Describe the square with your eyes: look down - left - up - right. Then repeat in the opposite direction: look up - right - down - left.
- Blink frequently for about a minute.
- Light eyelid massage. Close your eyelids and, with light massaging movements, move from the inner corner of the eye outward along the upper eyelid, then along the lower.
Each exercise in Tibetan gymnastics should be performed for at least one minute or at least 10-15 repetitions.
Yoga for your eyes
Many people have found yoga to be a treasure trove of health benefits. There are more fans of this, more of a lifestyle than a sport, from year to year, and this is justified. But not many people know that yoga exists not only for the body, but also for the eyes. Such exercises will help keep your eyesight in excellent condition if done systematically until old age.
All you have to do is take a comfortable position while sitting on the floor and straighten your back properly. Relax and think of something pleasant. Start a set of exercises with a light warm-up, try to direct your gaze from side to side, while trying not to move your neck and head.
Now that you have moved a little, you can start the exercise yourself.
- Exercise No. 1
Achieve even and smooth breathing. Try to direct your gaze to the space between the eyebrows, thus practically connecting the pupils in the area of the bridge of the nose. Of course, you will not succeed the first time, but with systematic repetition of training you will achieve success. You need to hold your pupil in place for at least two seconds, gradually increasing the delay time over and over. This exercise should be done ten times, after each approach give your eyes a few seconds to rest.
- Exercise No. 2
Give your pupils a moment's rest after the first practice, blink, close your eyelids for a moment and open them smoothly. Once you feel that the tension has subsided, prepare for a new exercise. Your position remains the same. Eyes should be wide open and breathing should be even. Place your finger on the tip of your nose and try to see with both eyes. Therefore, the pupils will meet again at the bridge of the nose, but the gaze will be directed downwards, unlike the previous exercise. Repeat ten times, giving your eyes a little rest in between.
- Exercise No. 3
Now try to look to the right with both eyes, try to see as far as possible, but without turning your body and head. Then look to the left. Now we repeat the same thing looking up and down. The exercise should not be easy for you; the further you move your pupil, looking in one direction, the faster you will achieve the desired effect of the complex.
- Exercise #4
Still maintaining an even posture and observing smooth breathing, proceed to the next level. Look down without bowing your head. Then start moving one student clockwise. Once you get to where you started the exercise, start moving in a counterclockwise direction. Then start making circles from above. Do the exercise in twenty approaches, ten each for the above and below eye positions. Try making a circle with your pupils slowly, while trying to see as much as possible on each side.
- Exercise #5
Now you need to relax the eye muscles again so that they stop being tense and feel a surge of strength. To do this, close your eyes, think of something good and, paying attention to your breathing evenly, relax for a few minutes.
This completes the yoga complex. Many ophthalmologists advise their patients to do such exercises not only to maintain eye health, but also to experience a therapeutic effect.
Based on the doctor's practice, daily yoga classes in the morning and evening help strengthen muscles, relieve stress and generally improve retinal health. This means that you can try to restore the missing unit without the help of a surgeon.
There is no need to follow a set of classes, because creating a gymnastics program for yourself is not so difficult. It can include exercise, massage and exercises that relieve fatigue.