Relaxing gymnastics for eyes: 10 most effective exercises

Today, everyone is surrounded by modern tools: smartphones, televisions, computers, prefixes, and others, seeing the actual spend a day, especially if the work is connected to the computer. The human eye is mostly time in severe tension, which causes dry eyes, irritation, fatigue and discomfort. Although it is not important for such symptoms - we can safely say that this is the first signal that shows an increase in your vision.

IMPORTANT!Even without all the symptoms, the eyes require a good rest and the normal performance is warm.

The cause of visual deterioration

The vision can worsen due to some external factors or due to genetic tendencies. According to statistics, each third of the earth has certain vision problems, mostly shown in children and adolescents.

The main group of violations of the correct visual tool function:

• Congenital pathology- appear during development in the womb;
• Hereditary- Sent genetically, from parent to child or after 1 or several generations;
• Acquire visual deterioration- The deterioration causes external factors.

The most common disease of the organs of the vision:

1. Myopia (myopia).
2. Hyperopy (Farsightedness).
3. Astigmatism and Amblyopia.

Bad factors that contribute to visual deterioration

• Smoking, drinking alcohol and narcotic substances;
• Normal work, length in front of a computer;
• Pressure, continuous mental, improper physical and heavy physical. load;
• Irregular and lack of nutrients;
• Not non -compliance with visual hygiene rules;
• Advanced eye disease from infectious and inflammatory properties;
• Abandonment of eye expert recommendations;
• Strong poisoning of toxic substances;
• Chronic diseases of the heart muscle, as well as autoimmune and infectious etiological diseases;
• Age -related changes;
• Injuries of vision, skull and face.

When is eye training effective?

When doing any exercises for prevention of infringement and visual recovery, it is very important to do it properly, frequently, and never stop, see a little improvement, but continue to engage.

Purpose of Set Training:

• Relaxation of the visual organs after long voltage (read, work on the computer);
• Strengthen the muscles of the eye.

IMPORTANT!For the first time, it is enough to do 1 set of exercises to choose from, do not "take" it immediately for everything, otherwise you are at risk for your eyes.

Among the exercises, you can often pour 20-25 times to reduce the level of load and pressure on the vision organs.

Contraindications for Training Therapy

Therapeutic physical culture classes (exercise therapy) are shown to all people suffering from myopia (obtained or at a progressive level, but without complications in the form of retinal detachment). The most effective training is for children and adolescents. When prescribing exercise therapy, it is important not to miss this time, and do this in the early stages of developing myopia and other eye diseases. This will improve the effectiveness of the methodology and reduce the pathological level.

Medical physical education is contraindicated in people with existing retinal threats, and will also not have a positive effect on congenital myopia.

Training with myopia, farsightedness and astigmatism

The filling of an eye with astigmatism

1. To reduce the tension of the lens and the organs of the organs of the vision with astigmatism, try not to focus your eyes on a particular object and look to the distance, then slowly close and open your eyes. Repeat training 5-7 times.
2. Take a simple position, sit down, straighten your back, rub your palms to each other until they become warm. Across your hands and close your eyes. Make sure the light does not penetrate your finger, it is best to do such exercises in complete darkness. Completely rest and sit like that for 5 minutes.
3. Slowly move your eyes, then do it left and right. Close your eyes, rest. Make some breathing and slow breath.

Complex with myopia

• Put the index finger on the outer corner of the eye, the middle in the middle - the middle of the eyeball, which is not named - in the inner corner. Reduce your eyelids with your fingers, repeat the training 10 times;
• Fold together the ring, index and middle finger both hands, press on the upper eyelid, wait 2-3 seconds. Repeated exercises should be done 4-5 times;
• Sit in an easy position, pee your eyes for a few seconds, open your eyes, in this country, sit a lot of time like closed eyes. Most repetitions are 7-8 times;
• With the index finger, lift the zone located between the century and the eyebrows, and slowly lower the eyelids. Repeat visual training 10 times.

Heat with a long distance

1. To do gymnastics, use books with small prints. Regularly read the text several times a day. Start reading during the day, closer to the evening, soothing light. When doing such exercises, you need to find the optimal option for lighting, where the eyes will be slightly tense.
2. Stand comfortably, straighten the posture, determine your view forward. Slowly turn your head to the left, while moving your eyes, as well as exercising for the right, repeat 8-10 times in both directions.
3. Sit on the chair, raise your right hand to the eye level. Draw a circle in the air, follow the clockwise direction, and move your eyes after your finger. Repeat 8 times.

Children's classes for eyes

1. "Funny hours"- It is necessary to imagine that the eyes of the children are arrows that should move left and right. The head should be in a better position, repeat the training at least 20 times.
2. "A little traffic light"-Children will be in the role of real traffic lamps, which need to close both eyes and focus on the subject.
3. "Wings of the Butterfly"-Children's eyelids and eyelashes, thanks to fantasy flights, will be the wings of the rama, which should move quickly without the eye.
4. "Far and closing"- Using adhesive or plastic tape, a small circle stick on window glass, ask the first baby to focus it, then see the object in the window (car, traffic light, at home).
5. "Attracks. Who? "- Sit next to the child so that your eyes are opposite. The purpose of this exercise is to look into the eyes and try not to blink. Once the baby blinks - let him imagine he fell asleep and rest. Such alternating pressure with relaxation has a good effect on the organs of vision.
6. "Zhmurki"-For 5-7 seconds, you need to squeeze your eyes firmly, then rest completely without opening the eyelids. Repeat 8-10 times.
7. "Finger massage"- This exercise implies wiping the eyelids with the fingers. You can also massage the cheeks and eyebrows, this will help improve blood flow and affect the baby's vision.

5 effective complex

Palming in the U. G. Batesu

Attention!Starting gymnastics for visual vision, it is necessary to remove the glass and lens.

To do exercises, take a simple seat, place a stand on your knees, and focus on it with elbows. A very important role in palming performance is played by a simple pose that will contribute to relaxing eyes and the whole body. If you can't rest, you can lie on a flat surface. If any muscle during gymnastics is tense, exercise will be ineffective and useless.

Palming in an easy -to -call "warming. Make sure the palm does not touch the eyes. Training is done within 5 minutes.

What did someone see when crawling?

Doing such exercises to enhance vision, many people in the first seconds see many eyes, bright eyes, distorted strips and colorful outbreaks. Such images indicate that the eyes are very tense, and they need to rest. After 3-5 minutes, all places and glare disappear, complete darkness occurs.

In order to achieve the maximum positive effects of Bates training, it is important to stay in a good mood, to be calm and to think about something good. It can be a pleasant and affection for your memories, the embodiment of a valued dream that you can imagine on fantasy flights and many other things that will help achieve internal balance. For complete relaxation, you can use quiet music - classic or wildlife sounds. Implementing the training will take about 5-7 minutes.

Palming is successful if you see complete darkness without any spots, flashes, etc.

Before completing the palming, remove the palm of your hand on your face, without opening the eyelids for another half a minute. Slowly turn your head to the left, right, open your eyes and blink quickly for 1 minute. Palming must be repeated up to 5 times a day, this technique will be very effective during long work in front of a monitor or in a break between reading. The usual implementation of such training in combination with other methods for a long time will help improve visual acuity.

Solarization: Life -Light of light

Solarization can be done in two ways:

1. During the day, closing his eyes.
2. During sunset or sunrise, open eyes.

Solarization in the sunlight

Solarization exercises can be done together, or by choosing the one you like.

• This exercise is done during sunset or sunrise, with open eyes. Stand, exhale, straighten your back, and focus on the sun, observe the decrease or increase;
• To do training, river is required, pool or sea. It needs to focus on the sun, which affects the surface of the water;
• During the day, stand up so that the sun is directed to your face, close your eyes, slowly turn your head to the left, then to the right. Try to rest and don't think about anything;
• For effective solarization implementation, it is necessary to find partial shade (near the tree, in the corner of the building). Close your eyes, standing so that the shadow falls into one eye, and in the second sunlight. Make it smoothly in different directions, using the whole body.

Solarization in artificial light

Exercises are carried out using candles or table lamps.

Solarization with candles:

• In complete darkness, candle light, place at a distance of 1 meter, at eye level. Focus on fire for a few minutes;
• In the second exercise, it is necessary to focus on the reflection of the fire. Put a candle on near the plate with water to see the reflection of the candle, you need to see it at a 30 degree angle to the water.

Solarization with lamps or lamps. The ideal power of the lamp for training is 150 watts. Stand facing the source of artificial light, close your eyes, smoothly turn your head in different directions for 2-3 minutes.

IMPORTANT!To improve training efficiency, solarization is completed by palming.

The eye filling by Norbekov

• Take a simple position, hold your head evenly, rush your eyes on the ceiling, and mentally continue to mobilize students on the forehead, up;
• Slowly moving to the side, mentally walking through the ear, to the back of the head;
• Keep your head in a better position. Look down, continue to move students, mentally imagining that you see the throat;
• The head should be even and non -moving, only the eyes will be involved in this exercise. Enjoy an imaginary line in the following order:
  1. Right lower angle - left angle - lower angle - right angle.
  2. Left lower angle - right upper angle - lower right angle - left upper angle.

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

• Take your finger -index to the eye to the closest distance where it is possible to focus on the vision. Smoothly take your finger in different directions horizontally. When performing exercises, only side vision is used. Repeat-3-5 times, with rest to rest in the eyes;
• Take a simple position, keep your head evenly. Present a large wall clock in front of you, and slowly look in a circle with your eyes, focusing your eyes on each figure. Move first, then opposite the clock. Try to make movements in the circle as best as possible. With each implementation of such exercises - increasing the size of the imagination of the clock. Also, such exercises can be done with open eyes, looking up to the sky;
• Take your eyes through eight imaginations, or in infinite marks of large size. Move first from left to right, then in the opposite direction. After training, quickly flour for 1 minute;
• One of the most effective exercises for muscles -oblique fractures of the organs of vision, develop side vision, reduce myopia symptoms. It is done quietly, without the external sound, people, so that they are not afraid and uninterrupted. Power your eyes on your nose, bring your index finger as close as possible to your nose, focusing on it. Slowly approach and put your finger, then rest, look in front of you, trying to see the objects around it. It is impossible to move your head and eyes.

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

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

Power training

Comprehensive training techniques to enhance vision:

• "Up and down"- Pass the eyes up and down, then vice versa. Exercise to do slow, without sudden movement, 3-5 times. Finally, flour 1 minute;
• By the same principle, the second exercise is done"To the right and left"- often smoothly translating his eyes from side to side, repeat - 5 times;
• "Diagonal"- Lead the diagonal to the right - 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 rectangle, starting from the upper right corner by 4-5 times, then in the other direction 4-5 times. After each approach, pour a little to relieve your eyes;
• "Clock face"- Draw with the help of large imagination and fantasy of hours with numbers. Close your eyes, see the circle, clockwise, then repeat the opposite training. Repeat-4-5 times, then flour slightly;
• "Snakes"-"Draw" a fine line in the form of a snake, slowly looking from the tail to the head and vice versa 3-4 times. We blinked 1 minute;
• "Bow"- We represent a large bow, close our eyes, start leading along the contour of the object, starting with a lower lower angle. Repeat-4-5 times. Flinking;
• "Hourglass"- Present long hours, drive along the contour, starting with the upper left corner, repeated 4 times. Flinking;
• "Spiral"- Keep your head evenly, rest. Mentally imagine the circle and spin and the opposite, repeat 5 times, and blink 1 minute;
• "Horizontal circle"- Close your eyes, imagine a large pipe in front of you. Mental "wind" rope turns it on, then rest. Blink 1-2 minutes;
• "Vertical spiral"- It is done in accordance with the same principle as the previous exercise, only we change the position of the pipe to the vertical. Repeat 4-5 times, pour 1-2 minutes;
• "Globe"- Imagine the world in front of you, try to look around and "promote" it, first to the right, then go. Repeat 6-8 times, pour 1-2 minutes.

Warm tibet

To achieve maximum positive effects and results, it is necessary to regularly implement the entire Tibetan Training Complex. Sometimes, there is not enough time for this, so the warmth of the Tibet will come to save that will not take much time and do not need special skills to do.

First, place your fingers in front of you and bring it to your face, then slowly remove your arms to the side, and follow your fingers without moving your head. Slowly take your eyes clockwise and oppose it, making the largest circle as possible. Blink quickly for 2-3 minutes. Imagine that you have a large dial -clock dial, and draw along the contour to the left, then to the right. After each exercise is done, do a palming.

REFERENCE!Warm Tibet to enhance its vision and its severity is very effective in glaucoma and cataracts.

10 best exercises

Curtain

Usually and quickly blink for 3-4 minutes, this exercise helps improve blood circulation.

We looked out the window

Form a small plastic ball or statue, attach it to the window glass. Focus your eyes first, then see any object far outside the window. After a few days of doing such exercises - you can complicate your job, each time you select an additional item remotely.

The big eyes

Sit down evenly, look in front of you. Clugs your eyes strongly for 20-30 seconds, after which they open it widely. Repeat training 10-12 times.

Massage

Mix index fingers, middle and rings to the left and right. Put it on the eyelids closed. Press the eyeball for 2-3 seconds, then remove your finger and open your eyes. Repeat-4-5 times, after quick training of flour.

Hydromassage

After and before bed, you need to rinse your eyes with different baths. After waking up, start with hot water, then continue the water procedure with cold water. In the evening - instead, first with cold water, then hot.

We draw a picture

One of the most effective exercises for vision is complete eye relaxation. Sit comfortably in the dark, close your eyes and imagine what's fun and soothing you.

We shoot our eyes

This training must be done as soon as possible:

• Draw an infinity mark or letter S. move from right to left and vice versa. Then rearrange the marks in a horizontal position;
• View the contouring of an imaginary bow;
• See circles, square, rhombus and rectangles;
• We pulled the convex arc in both directions, then the vertical and horizontal arc, holding the line by looking from right to left and vice versa;
• Blink as soon as possible for a few minutes;
• Draw the line with your views up and down, and quickly look around;
• Draw an imaginary diagonal. Draw square, quickly moving diagonally in numbers in different directions;
• Take the student to the nose as close as possible and focus on it with vision, attach the index finger to the nose.

Through the fingers

The second bend -two hands on the elbow, place your palm so that they are a little below the eye level. Slowly turn your head to the right, to the left, looking at the distance through your finger. If you do the right training, the illusion will be made that the hand moves.

Repeat the turn 4 times, blinking in rest for 30 seconds. The exercise is repeated up to 30 times, the breathing must be, the body is relaxed, and the condition is calm.

Reduction

To do such gymnastics to improve vision, take a pen or a pencil. Follow the movement, focusing on your views so wherever you can consider the subject in the smallest details with a clear image. Bring a pen or pencil alternately to the left and right eyes and to the nose. Each approach is 10 times.

Read on the distance

You need a book with a medium -sized font or your finger. Place the selected item at 50 cm from the eye. Slowly approach it until it is on the extended arm. At the maximum approximation, you must be clear and in the smallest details consider the subject. During gymnastics, items move up and down, right and right and diagonally in different directions. Repeat 10 times.

How else to improve vision?

Biologically active eye massage

Another effective and easy way to improve vision and increase its severity is biologically active massage, which can be done independently at home.

With the implementation of such techniques, after 10-14 days, you will see a significant improvement. Before you start the massage, be sure to remove the glass and contact lens if you wear it. Take a comfortable pose and try to relax your eyes and body as much as possible.

Point of exposure to organs of vision:

• Small hollows near the temples located closer to the outer corner of the eye;
• The interior of the edge arc, the hole on the side of the bridge of the nose;
• The edge of the cheekbone below, located under the eyeball;
• Above the nose, there is a rest between the onset of eyebrows;
• The holes in the cheeks-printed at a distance of 2-3 cm from the middle of the lower eyelid.

Conclusion

Regular training performance will help protect the vision from various eye diseases, as well as strengthen it, and eliminate the symptoms of vision -vision, which has just begun to feel themselves.