The first exercises to preserve vision were invented long before our era.Yogi, creating a complex for the whole body, did not forget our eyes.They know for sure that for the best results you need not only training, but also proper rest.
The vast amount of information we "absorb" every day requires almost constant strain from our eyes.And, naturally, they are tired.Many vision problems arise from too much energy.Even someone with "one" needs a break for the eyes.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, rest for the eyes is simply necessary.It is not without reason that W. G. Bates and his student M. D. Corbet, when creating their system for improving vision, relied heavily on this fact.
Exercises and relaxation for the points that will be given below (this includes yoga complexes 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 is written that the movement should be smooth, this is important.If suggestions are given about how to breathe, pay attention to them.Do not forget about these "little things" and then exercise and rest will be most effective.
First - relax.Palming
Sit up straight, relax.Close your eyes this way: the middle of your right palm should be opposite your right eye, same as your left hand.The palms should lie gently, there is no need to press them hard against the face.Fingers can be crossed on the forehead, they can lie side by side - as is more convenient for you.The main thing is that there are no "gaps" that allow light to enter.When you are sure of this, lower your eyelids.The result is that your eyes are closed and, in addition, covered with your palms.
Now place your elbows on the table.The main thing is that the neck and spine are almost in a straight line.Check that your body is not tense, and your arms, back and neck should be relaxed.Breathing should be calm.
Now try to remember something that gives you pleasure: how you relaxed by the sea, how everyone wished you happy birthday, the starry sky... You can do this exercise with music.It is very difficult to consciously relax your eyes (remember that you cannot control your heart either).Therefore, there is no need to try to control your situation - this will only harm the purpose of the lesson;instead, think of something pleasant.
Exercise can also be done at work, giving yourself a short break.Even in 10-15 seconds your eyes will have time to rest a little.But, of course, it is better if you take at least a few minutes to rest.
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.
"Writing with your nose"
This exercise aims to relax your eye muscles and relax your neck.Tension in this area interferes with proper eye nutrition (in other words, the blood supply process slows down).
The exercise can be done lying down or standing, but it is better to do it while sitting.Calm down.Close your eyes.Imagine that the tip of your nose is a pen that you can use to write (or imagine that a long pointer continues the line of your nose - it all depends on what is easier for you, the main thing is that you and your eyes do not strain).Now write (or draw) in the air with your pen.What really doesn't matter.Write different letters, city and country names, short letters to your loved ones.Draw a house with smoke from the chimney (the same as you drew in childhood), only circle or square.
If you want to rest your eyes a little while sitting upright at your desk, you can imagine that you are writing not with a pen, but with the tip of a needle on the head of a pin.Then your colleagues will not ask you what you are doing, because from the outside, the movement of your head will be almost invisible.Employees will think that you are just sitting with your eyes closed to relax.Which would not be far from the truth.You can rest your eyes in the same way if you take public transport home from work.
"Through my fingers"
Resting the eyes can be achieved by looking without focusing on one thing.To relieve eye strain, this exercise is suggested for you.It can be done sitting, lying down, standing.
Bend your elbows so that your palms are slightly below eye level.Open your fingers.Make smooth turns with your head left and right, while looking through your fingers, into the distance, and not at them.Let your gaze slide without lingering on one thing.If you do everything right, your hand will "float" past you: it will seem like you are moving.
Do three rounds alternately with your eyes open and three with your eyes closed (although closed eyes should not "dwell" on anything. Do the exercise 20-30 times, breathing freely, without straining.
If you can't get the motion 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 it passes.Without stopping to turn your head, open your eyes (just don't focus on your fingers, look into the distance!).You will probably see the finger "move".
Morning complex
For those who find it difficult to open their eyes in the morning, this complex will be a real savior.And if you can do palms several times during the day (during the lunch break - longer, every 1-2 hours for at least 10-15 seconds) and "write" something with your nose (during the lunch break and on the way from work), you will feel that over time your eyes will not be as tired as before.You can do some exercise at night.Especially if before going to 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.Do not hold your breath while doing this.Instead, take a deep breath and calm down.
- Open your eyes and mouth several times.
- Close your eyes tightly (6 times), do 12 light flashes.
- Do the "writing with your nose" exercise.
- Do eyebrow exercises (see description below).
- Make a finger circle.
- Do the palms.
Palming should take about 5 minutes.The rest of the complex (the previous 6 exercises) should take the same amount of time.
Eyebrow exercises
In the morning, many of us want to say, like Gogol's Viy: "Lift my eyelids!"And over time they become heavier and heavier.Brow exercises will not only help your eyes get rid of this heavy pressure, but will also help you look younger.
Raise your eyebrows as high as possible, while observing the sensations that appear in the upper part of your ears.Your task is to reproduce this feeling from time to 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 will 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 it every morning and evening, starting from a young age, you can maintain good vision until old age and not use glasses.
Before performing the complex, sit in a comfortable position (it is good if you can sit on your heels on the gymnastic mat, but you can also sit on a chair).Straighten your spine.Try to relax all the muscles (including the facial muscles), except the muscles that support the sitting position of the body.Look straight ahead into the distance;if there is a window, look there;if not, look at the wall.Try to focus on your eyes, but without undue tension.
Exercise No.1
Inhale deeply and slowly (preferably from the stomach), look between the eyebrows and hold your eyes in this position for a few seconds.Exhale slowly, return your eyes to their original position and close them for a few seconds.Over time, gradually (not earlier than after 2-3 weeks), the delay in the upper position can be increased (after six months to a few minutes).Repeat the exercise 10 times.
Exercise No.2
Take a deep breath, 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 short time.Repeat the exercise 10 times.
Exercise No.3
As you inhale, slowly turn your eyes to the right ("all the way", but without 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 finally three cycles.After completing the exercise, close your eyes for a few seconds.Repeat the exercise 10 times.
Exercise No.4
As you inhale, look to the upper right corner (about 45° from vertical) and, without stopping, return your eyes to their original position.On your next inhalation, look to the lower left corner and return your eyes to the starting position as you exhale.
Do one cycle to start, then two (after two to three weeks), and finally three cycles.After completing the exercise, close your eyes for a few seconds.
Repeat the exercise 3 times.
Exercise No.5
While inhaling, lower your eyes down and then slowly turn them clockwise, stopping at the highest point (at 12 o'clock).Without stopping, start exhaling and continue to roll your eyes clockwise down (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 without delay after 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 palms (3-5 minutes)
Concluding the section "Gymnastics for the eyes", we would like to note that in order to achieve the best results, you need to monitor your health in general.According to experts, good vision largely depends on proper nutrition, including the presence of sufficient vitamins.Remember that the healthiest food is natural food (not artificial or canned), subjected to minimal heat treatment.It is he who retains the largest amount of useful substances.