Relaxing Gymnastics for Eye: 10 more effective exercises

Today, each person is surrounded by modern gadgets: smartphones, televisions, computers, prefixes etc. , analyzing which one really passes one day, especially if the work is connected to the computer. Human eyes are most often in severe tension that causes dry eyes, irritation, fatigue and discomfort. Despite the insignificance of such symptoms - we can safely say that these are the first signs that indicate an aggravation of your vision.

Important!Even in the absence of all symptoms, the eyes need good rest and regular hot performance.

Causes of visual impairment

Vision may get worse due to several 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 themselves in childhood and adolescence.

The main groups of violations of the correct operation of the visual device:

• 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 causes external factors.

The most common diseases of vision organs:

1. Myopia (myopia).
2. Hyperopia (myopia).
3. Astigmatism and amblyopia.

Adverse factors that contribute to visual impairment

• Smoking, drinking alcohol and narcotic substances;
• Regular and long work in front of the computer;
• Stress, constant mental overload, incorrectly selected and heavy physical. loads;
• Irregular and malnutrition;
• Non -compliance with visual hygiene rules;
• Advanced Eyes Diseases of an infectious and inflammatory nature;
• Negligence of the recommendations of an ophthalmologist;
• Strong toxic poisoning substances;
• Chronic heart muscle diseases, as well as autoimmunes and infectious etiology diseases;
• Age -related changes;
• Lesions of the organs of vision, skull and face.

When are eye exercise effective?

When performing any exercise for preventing violations and visual restoration, it is very important to do so correctly, regularly and not stop, realize the smallest improvement, but continues to get involved.

The purpose of the set of exercises:

• Relaxation of vision organs after long -term voltage (reading, computer work);
• Strengthening the eye muscles.

Important!For the first time, just perform a set of exercises to choose, don't "take" immediately for everything, otherwise you risk working even more with your eyes.

Among the exercises, you can often spill 20 to 25 times to reduce the level of load and stress in the vision organs.

Against -Indications for Exercise Therapy

Classes of therapeutic physical culture (exercise therapy) are shown to all people suffering from myopia (acquired or progressive stage, but without complications in the form of retinal detachment). The most effective exercises will be for children and adolescents. By prescribing exercise therapy, it is important not to lose the moment and do so in the early stages of myopia development and other eye diseases. This will increase the effectiveness of the methodology and reduce the degree of pathology.

Medical Physical Education is against -Indicated in people with the existing threat of retina and will not give a positive effect with congenital myopia.

Exercises with myopia, myopia and astigmatism

Eyes carrying with astigmatism

1. In order to reduce the tension of the lens and muscles of the organs of vision with astigmatism, try not to concentrate your eyes in a particular object and look at the distance, then shut down and open your eyes. Repeat the exercise 5-7 times.
2. Take a convenient position, feel, straighten your back, rub your palms at each other until they get warm. Cross your hands and close your eyes. Make sure the light does not penetrate the fingers, it is better to do this exercise in complete darkness. Relax completely and feel like this for 5 minutes.
3. Slowly move your eyes up, then do it also seem to the left and right. Close your eyes, relax. Make some deep slow examination and breaths.

Complex with myopia

• Place the index finger in the outer corner of the eye, the middle in the center of the eyeball, the unnamed - in the inner corner. Lower your eyelids with your fingers, repeat the exercise 10 times;
• Fold the ring, index and fingers in the middle of both hands, press the upper eyelids, wait 2-3 seconds. Repetition exercises should be performed 4-5 times;
• Feel in a convenient position, press your eyes a lot for a few seconds, open your eyes in this state, feel as much as with your eyes closed. The multiplicity of repetition is 7-8 times;
• With an index finger, lift the area located between the century and the eyebrow and slowly lower the eyelid. Repeat visual exercise 10 times.

Warm up with the slicing of Facia

1. To perform gymnastics, use a book with small print. Read these texts regularly several times a day. Start reading in daylight, closer to the night, lower the light. When performing this exercise, you need to find the ideal lighting option, in which the eyes will be a little tense.
2. Stay comfortably, straighten your posture, fix your look forward. Turn your head slowly left as you move your eyes, exercise to the right side, repeat 8 to 10 times in both directions.
3. Sit in a chair, lift your right hand so that you are located at the eye level. Draw a circle in the air, following the direction of the right hand and move your eyes after your finger. Repeat 8 times.

Children's Lessons for 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 must be in a uniform 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. "Butterfly Wings"- The eyelids and eyelashes of the child, thanks to the flight of fantasy, will become wings of the moth, which should move quickly without blushing their eyes.
4. "Far and close"- Using tape or plasticine, place a small circle in the window glass, ask the baby to focus first and then look at the objects in the window (cars, traffic lights, at home).
5. "Apt. Who? "- Sit next to the child so that his eyes are opposed to him. The purpose of the exercise is to look in the eye and try not to blink. As soon as the baby blinked - let it - imagine it fell asleep and relax. This alternating stress with relaxation has a beneficial effect on the vision organs.
6. "ZHMURKI"-For 5-7 seconds, you need to tighten your eyes strongly and then relax completely without opening your eyelids. Repeat 8-10 times.
7. "Finge Massage"- Exercise implies caressing the closed eyelids with the fingers. You can also massage the cheekbones and eyebrows, this will help increase blood flow and affect the baby's view.

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, make a convenient pose, place the position on your knees and focus with your elbows. A very important role in palming performance is played by a convenient pose that will contribute to relaxing the eyes and the whole body. If you cannot relax, you can lie on a flat surface. If any muscle during the gymnastics is tense, the exercise will be ineffective and useless.

The palm in the simple way is called "heating the eyes". Rub the palms against each other to get hot and close your eyes so that the edge of your palms close your nasal breasts, and closed fingers are crossed. Make sure the palms do not touch their eyes. The exercise is performed in 5 minutes.

What does a person see during the palm?

Performing this exercise to improve vision, many people in the first seconds see many trembling, bright points, distorted stripes and outbreaks with several colorful. Such images indicate that the eyes are very tense and need to relax. After 3-5 minutes, all points and the shine disappear, occurs complete darkness.

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

Palming was successful if you come complete darkness without blemishes, flashes, etc.

Before you complete the palming, remove your palms on your face without opening your eyelids for a half minute. Slowly turn your head to the left, to the right, open your eyes and blink quickly for 1 minute. Palming should be repeated up to 5 times a day, this technique will be especially effective during long -term work in front of the monitor or intervals between reading. Regular implementation of such exercise in combination with other methods for a long time will help increase visual acuity.

Solarization: Light of Division of Life

Solarization can be done in two ways:

1. In the light of day, closing his eyes.
2. During sunset or sunrise, opening your eyes.

Solarization in sunlight

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

• O exercício é realizado durante o pôr do sol ou o nascer do sol, com olhos abertos. Levante -se, expire, endireite as costas e concentre -se no sol, observando sua diminuição ou aumento;
• Para realizar o exercício, é necessário um rio, um lago ou mar. É necessário se concentrar no sol, que afeta a superfície da água;
• During the day, stand for the sun to be directed to your face, close your eyes, slowly turn your head to the left and then to the right. Tente relaxar e não pensar em nada;
• Para a implementação efetiva da solarização, é necessário encontrar sombra parcial (perto da árvore, na esquina do edifício). Feche os olhos, fique de pé para que uma sombra caia em um olho e na segunda luz do sol. Faça um balanço suave em direções diferentes, usando o corpo inteiro.

Solarização em luz artificial

Os exercícios são realizados usando uma vela ou lâmpada de mesa.

Solarização com uma vela:

• Na escuridão completa, acenda a vela, coloque -a a uma distância de 1 metro, no nível dos olhos. Concentre -se na chama por vários minutos;
• No segundo exercício, é necessário concentrar a visão no reflexo da chama. Coloque uma vela acesa perto do pires com água para ver o reflexo da vela, você precisa olhar para um ângulo de 30 graus na água.

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

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

Eye Charagem by Norbekov

• Take a convenient position, hold your head evenly, take your eyes on the ceiling and mentally moving the pupils over your forehead;
• Slowly dodge the sides, moving through the ears, to the back of the head;
• Make sure your head is in a uniform position. Look down, keep moving the students, mentally wondering that you look at your throat;
• The head should be even and immovable, only the eyes will be involved in the exercise. Enjoy the eyes of the imaginary lines in the following sequence:
  1. The lower right corner - the upper left corner - the lower left corner - the right upper angle.
  2. The lower left corner - the right upper corner - the lower right corner - the upper left corner.

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

• Bring the index fingers to the closest distance where you can concentrate the vision. Smoothly light your fingers in different directions horizontally. When performing the exercise, only the lateral view is used. Repeat-3-5 times, with intervals to rest in the eye;
• Take a convenient position, keep your head evenly. Present a large wall watch in front of you and slowly look into a circle with your eyes, concentrating your eyes on all figures. Move first and then in an anti -overseas direction. Try to make movements in a circle as much as possible. With each execution of such exercise - increase the imaginary size of the clock. Also, this exercise can be done with open eyes, looking at the sky;
• Pass your eyes through an eight imaginary, or the infinite sign of a large size. Move first from left to right and then in the opposite direction. After exercise, flourish rapidly for 1 minute;
• One of the most effective exercises for the oblique muscles of the vision organs, develops lateral vision, reduces the symptoms of myopia. It is performed in silence, without strange sounds, people, not to be afraid and not distracting. Powe your eyes on your nose, bring your index finger as close as possible to your nose, concentrating on it. Approach slowly and place your finger, then relax, look in front of you, trying to notice the surrounding objects. It is impossible to move the head and the eyes.

Norbekov advises to do gymnastics to improve the vision in three ways:

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

Authority Exercises

A comprehensive technique of exercise to improve vision:

• "UP AND Down"- Pass your eyes up and down, then vice -versa. Exercise to perform slowly, without sudden movements, 3-5 times. In the end, flour 1 minute;
• In the same principle, the second exercise is performed"On the right and left"- Translating alternately the eyes from side to side, repeat - 5 times;
• "Diagonally"- Lead the diagonal right - to the left, 4 times. Blink 30 seconds. 4 times in the opposite direction: Left - down. Blink again for 30 seconds;
• "Rectangle"-It is necessary to look around the great imaginary rectangle, starting in the upper right corner at the time 4-5 times and then in the other direction 4-5 times. After each approach, pour a little to relax the eyes;
• "Clock"- Draw with the help of imagination and fantasies a great dial of hours with numbers. Close your eyes, look at the circle, clockwise and repeat the exercise in the anti -hourly direction as well. Repeat-4-5 times, then flour a little;
• "COBRA"-"Draw" a soft line in the form of a snake, slowly look from the tail to the head and vice versa 3-4 times. We stepped on 1 minute;
• "Arch"- We represent a large bow, close our eyes, began to lead along the outline of the object, starting with the lower lower corner. Repetition-4-5 times. Neighbor;
• "Hourglass"- featuring a large hourglass, drives along the outline, starting with the upper left corner, a repetition 4 times. Neighbor;
• "Spiral"- Keep your head evenly, relax. Mentally imagine a spiral and rotate -a and in the anti -hourly direction, 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 and then relax them back. Blink 1-2 minutes;
• "Vertical Spiral"- It is performed according to the same principle as previous exercise, we only change the position of the tube to the vertical. Repeat 4-5 times, pour 1-2 minutes;
• "Globe"- Imagine a globe in front of you, try to look around and "promote it", first right and then to the left. Repeat 6-8 times, pour 1-2 minutes.

Hot Tibetan -up

To achieve the positive maximum effect and maximum result, it is necessary to regularly perform the entire Tibetan exercise complex. Sometimes there is not enough time for this, so the hot Tibetan -will be rescued that will not take much time and does not require special skills to perform.

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

Reference!Tibetan -UP hot to improve vision and its severity is especially effective in glaucoma and cataract.

10 best exercises

Curtains

Most of the time and quickly blink for 3-4 minutes, this exercise helps improve blood circulation.

We looked out the window

Make a small ball of plasticine or sculpture, secure it in the window glass. Focus your eyes first and then look at any distant object outside the window. After a few days of execution of these exercises - you can complicate your task, always choosing an additional item over a long distance.

Large eyes

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

Massage

Combine the index, middle and ring fingers in the left and right hand. Put them in the eyelids of the eyes closed. Press your eyes a little for 2-3 seconds, remove your fingers and open your eyes. Repeat-4-5 times, after exercise, will do it quickly.

Whirlpool

Then and before going to bed, you need to rinse your eyes with a contrasting shower. After waking up, start with hot water and continue the water procedures with cold water. At night - on the contrary, first with cold water, then tangible.

We draw a drawing

One of the most effective vision exercises is the complete relaxation of the eyes. Feel comfortably in the dark, close your eyes and imagine what pleases you.

We shoot our eyes

These exercises should be performed as soon as possible:

• Draw a sign of infinity or letter S. Move from the right to the left and vice versa. Then rearrangize the signal in a horizontal position;
• See the contours of the imaginary arches;
• Look at the circle, square, gap and rectangle;
• We have convex arcs in both directions, then vertical and horizontal arches, holding the lines with a right to left and vice -vessel appearance;
• Blink as soon as possible for several minutes;
• Draw the lines with your look up and down and look quickly around;
• Draw imaginary diagonals. Draw a square, move quickly in the diagonal within the figure in different directions;
• Bring the pupils to the nose as close as possible and concentrate with the vision, secure the nose index finger.

Through the fingers

Fold both hands on the elbows, place the palms so that they are slightly below eye level. Turn your head slowly to the right, to the left as you look into the distance by your fingers. If you perform the exercise correctly, the illusion that hands are in motion will be created.

Repeat the turns 4 times, blink at intervals for 30 seconds. Exercise is repeated up to 30 times, breathing should be uniform, the body is relaxed and the condition is calm.

Eye Reduction

To perform these gymnastics to improve vision, take a pen or pencil. Follow his movement, concentrating his gaze so that at any distance you can consider the subject in the shortest 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 size source or your fingers. Place the selected item at a distance of 50 cm from the eyes. Approach slowly until it is in an extended arm. In the maximum approach, you should clearly and in the smallest details consider the subject. During the implementation of the gymnastics, the item moves up and down, the right and right and the diagonal in different directions. Repeat 10 times.

How else improve the vision?

Biologically active points massage

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

With the regular implementation of this technique, after 10 to 14 days, you will see noticeable improvements. Before starting massage, remove glasses and contact lenses if you wear them. Make a comfortable pose and try to relax your eyes and body as much as possible.

Exposure points to vision organs:

• Small cavities near the temples located closer to the external corners of the eye;
• The inner side of the edge of the edge, the cavities on the sides of the nose bridge;
• The edge of the cheek below, located under the eyeball;
• Above the nose, there is a recess between the beginning of the eyebrows;
• The wells on the cheeks are located at a distance of 2-3 cm from the central part of the lower eyelid.

Conclusion

Regular exercise performance will help protect the vision from various ophthalmological diseases, and strengthen it and eliminate symptoms of vision organs, which began to feel felt.