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 to obtain the best results it is necessary not only to train, but also to rest properly.
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 “one” needs eye rest.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, eye rest is simply necessary.It is not without reason that W. G. Bates and his student M. D. Corbet, in creating their system for improving vision, relied heavily on this fact.
The exercises and relaxation for the eyes that will be presented below (includes a complex of yoga 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 exercise description carefully.If it says that the movement should be smooth, this is important.If you are given recommendations on how to breathe, pay attention to them.Do not forget about these “little things” and then exercise and rest will become more effective.
First - rest.Spanking
Sit up straight and relax.Cover your eyes like this: the middle of your right palm should be opposite your right eye, the same with your left hand.Your palms should lie flat, there is no need to press them hard to your face.Fingers can be crossed on the forehead, they can be side by side - whatever 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, moreover, covered with your palms.
Now place your elbows on the table.The main thing is that the neck and spine are almost aligned.Make sure your body is not tense and that your arms, back and neck are relaxed.Breathing should be calm.
Now try to remember something that gives you pleasure: how you relaxed by the sea, how everyone wished you a happy birthday, the starry sky... You can do this exercise with music.It's very difficult to consciously relax your eyes (remember, you can't control your heart either).Therefore, there is no need to try to control your condition - this will only undermine the purpose of the lesson;instead, think of something pleasant.
Exercise can also be done at work, with 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 a long time), gradually open your palms, let your closed eyes get used to the light a little and only then open them.
"Write with your nose"
This exercise aims to relax your eye and neck muscles.Tension in this area disrupts the proper nutrition of the eyes (in other words, the blood supply process slows down).
The exercise can be performed lying down or standing, but it is best to do it sitting.To relax.Close your eyes.Imagine that the tip of your nose is a pen with which you can write (or imagine that a long pointed pen continues the line of your nose - it all depends on what is most 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.Which exactly isn't important.Write different letters, names of cities and countries, a short letter to your loved one.Draw a house with chimney smoke (the same one you drew as a child), just a circle or square.
If you want to relax your eyes a little while sitting at your desk, you can imagine that you are not writing with a pen, but with the tip of a needle on the head of a pin.This way your colleagues won't ask what you're doing, because from the outside your head movements will be almost invisible.Employees will think you are just sitting with your eyes closed to get some rest.Which won't 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"
Eye relaxation can be achieved by looking without focusing on anything.To relieve eye strain, 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 gentle turns of your head left and right, while looking through your fingers into the distance rather than at them.Let your gaze glide without lingering on anything.If you do everything right, your hands will “float” past you: it should look like they are moving.
Do three rounds alternately with your eyes open and three with your eyes closed (even with your eyes closed, it shouldn't take any time at all. Do the exercise 20 to 30 times, breathing freely, without straining.
If you don'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 you pass 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 have difficulty opening their eyes in the morning, this complex will be a real salvation.And if you can do palming several times during the day (during your lunch break - longer, every 1-2 hours for at least 10-15 seconds) and “write” something with your nose (during your lunch break and on the way to 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 bed you watch TV, sit in front of 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 “write with your nose” exercise.
- Do an eyebrow exercise (see description below).
- Make curves with your fingers.
- Clap.
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: “Raise my eyelids!”And over time they get heavier and heavier.Exercising your eyebrows will not only help your eyes get rid of the pressure of that weight, but it will also help you look younger.
Raise your eyebrows as high as possible, noticing the sensation that appears at the tops of your ears.Your task is to reproduce this sensation 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 do not detect any special sensation.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 this every morning and evening from your youth, you can maintain good vision until old age and not wear glasses.
Before performing the complex, sit in a comfortable position (it's good if you can sit on your heels on a gym mat, but you can also sit on a chair).Straighten your spine.Try to relax all muscles (including facial muscles) except those that support the body's sitting position.Look ahead, in the distance;if there is a window, look there;if not, look at the wall.Try to focus on the eyes, but without excessive tension.
Exercise #1
Inhaling deeply and slowly (preferably through your stomach), look between your eyebrows and keep your eyes in this position for a few seconds.Exhaling slowly, return your eyes to their original position and close them for a few seconds.Over time, gradually (no earlier than 2-3 weeks) the delay in the upper position may increase (after six months to several minutes).Repeat the exercise 10 times.
Exercise #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 brief period.Repeat the exercise 10 times.
Exercise #3
As you inhale, slowly turn your eyes to the right (“all the way”, but without too much tension).Without stopping, 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 #4
As you inhale, look to the upper right corner (approximately 45° from the vertical) and, without stopping, return your eyes to their original position.On the next inhale, 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 #5
Inhaling, lower your eyes and slowly turn them clockwise, stopping at the highest point (at 12 o'clock).Without stopping, begin to exhale and continue rotating your eyes downward clockwise (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 one, without delaying 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 “Gymnastics for the eyes” section, we would like to emphasize that to obtain the best results it is necessary to monitor your health in general.According to experts, good vision largely depends on adequate nutrition, including the presence of sufficient vitamins.Remember that the healthiest food is natural food (not artificial or canned), subject to minimal heat treatment.It is she who retains the largest amount of useful substances.