Relaxation of gymnastics for the eyes: 10 most effective exercises

Nowadays, every person is surrounded by modern devices: smartphones, televisions, computers, prefixes, etc. , which look at themselves, which actually spends a day, especially when working with the computer is connected. Most of the time, human eyes are in heavy tensions that cause dry eyes, irritation, tiredness and symptoms. Despite the insignificance of such symptoms, we can certainly say that these are the first signals that indicate a deterioration of their eyesight.

Important!Even if all symptoms are missing, the eyes need a good break and a regular performance of warm up.

Causes of visual impairment

Seeing can deteriorate due to a number of external factors or a genetic predisposition. According to statistics, every third resident of the earth has certain visual problems, most of which have manifested themselves in childhood and youth.

The main groups of violations of the correct functioning of the visual apparatus:

• Congenital pathologies- appear in the womb during development;
• Hereditary diseases- Translated genetically, from parents to the child or after 1 or more generations;
• Acquired visual impairment- deterioration that causes external factors.

The most common diseases of the organs of seeing:

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

Disadvantaged factors that contribute to visual impairment

• Smoking, alcohol and narcotics drink;
• Regular, long work in front of the computer;
• Stress, constant spiritual overpressure, incorrectly selected and difficult to physically. Loads;
• Irregular and poor nutrition;
• Non -compliance with the rules for visual hygiene;
• Advanced diseases of the eyes of contagious and inflammatory nature;
• Neglecting the recommendations of an ophthalmologist;
• Strong poisoned poisonous substances;
• Chronic diseases of the heart muscle as well as autoimmune and diseases of infectious etiology;
• Age -related changes;
• Injuries to the organs from the point of view, skull and face.

When are the eye exercises effective?

In exercises to prevent violations and visual restoration, it is very important to properly and not to stop in order to notice the slightest improvement, but to continue to be committed.

The purpose of the exercises:

• Relaxation of the visual organs after long -term tension (reading, working on the computer);
• Strengthening the eye muscles.

Important!For the first time, it is sufficient to "grab" a number of exercises to choose from immediately for everything, otherwise you risk revising your eyes even more.

You can often water 20-25 times between the exercises to reduce the degree of load and the tension on the visual organs.

Contraindications to exercise therapy

Classes of therapeutic physical culture (training therapy) are shown to all people who suffer from myopia (acquired or in the progressive stage, but without complication in the form of a retinal detachment). The most effective exercises are children and adolescents. When prescribing training therapy, it is important not to miss the moment and do this in the initial phases of the development of myopia and other eye diseases. This increases the effectiveness of the methodology and reduces the degree of pathology.

Medical physical education is contraindicated in people with the existing threat from retina and will not have a positive influence even with innate myopias.

Exercises with myopia, farsightedness and astigmatism

Eye loading with astigmatism

1. In order to reduce the tension of the lens and muscles of the visual organs with astigmatism, try not to concentrate your eyes on a certain object and look at the distance and then slowly close and open your eyes. Repeat the exercise 5-7 times.
2. Take in a comfortable position, sit down, smooth your back and rub your palms against each other until you get warm. Cross your hands and close your eyes. Make sure the light does not penetrate through your fingers. It is better to carry out such an exercise in complete darkness. Relax completely and sit like that for 5 minutes.
3. Slowly move your eyes and then look left and right. Close your eyes, relax. Make a few deep, slow lists and breaths.

Complex with myopia

• Place the index finger on the outer corner of the eye, the middle in the middle of the eyeball, the nameless - in the inner corner. Select your eyelids with your fingers, repeat the exercise 10 times.
• Fold the ring, the index and the middle fingers of both hands together, press the upper eyelids and wait 2-3 seconds. Repetition exercises should be carried out 4-5 times;
• Sit in a comfortable position, press your eyes very much for a few seconds, open your eyes, in this state and sit as much time as with your eyes closed. The multiplicity of the repetition is 7-8 times;
• Lift the zone with a index finger between the century and the eyebrow and slowly lower the eyelid down. Repeat the visual exercise 10 times.

Warm up with foresight

1. Use a book with small print to carry out gymnastics. Read such texts regularly several times a day. Read the light in daylight, closer to the evening. With such an exercise, you must find the optimal option for the lighting, in which the eyes are slightly tense.
2. Stand comfortably, straighten the attitude and repair your gaze to the front. Slowly turn your head to the left as you move your eyes, do the exercise for the right side and repeat the 8-10 times in both directions.
3. Sit on a chair and increase your right hand so that it is at eye level. Draw a circle in the air, follow the direction of clockwise and move your eyes to your finger. Repeat 8 times.

Children's courses for the eye

1. "Funny watch"- It is necessary to imagine that a child's eyes are arrows that should move left and right. The head should be in a balanced position and repeat the exercise at least 20 times.
2. "Little traffic light"- The child will be in the role of a real traffic light that has to close both eyes and concentrate on the topic.
3. "Wing of the butterfly"- Thanks to the fantasy escape, the child's eyelids and eyelashes become wings of the moth that should move quickly without overloading the eyes.
4. "Far and close" "- Glue a small circle onto the window glass with adhesive tape or plastic, first concentrate the baby on it and then watch objects in the window (cars, traffic lights, at home).
5. "Attracks. Who? "- Sit down next to the child so that your eyes are opposite him. The purpose of the exercise is to look into the eyes and not to flash. As soon as the baby blinked - let him imagine that it fell asleep and relaxed. Such alternating stress with relaxation has an advantageous influence on the organs of seeing.
6. "Zhmurki"-For 5-7 seconds you have to press your eyes strongly and then relax completely without opening the eyelids. Repeat 8-10 times.
7. "Finger massage"- The exercise implies stroking the closed eyelids with your fingers. You can also massage the cheekbones and eyebrows. This helps to increase blood flow and to influence the baby's view.

5 Effective complexes

Palming in U. G. Batesu

Attention!Start of implementation of gymnastics for visual views must remove glasses and lenses.

To carry out the exercise, take a comfortable pose, put the stand on your knees and concentrate on it with the elbows. A very important role in the performance of palming is played by a comfortable pose that contributes to relaxing the eyes and the whole body. If you can't relax, you can lie on a flat surface. If muscles are tense during gymnastics, the exercise is ineffective and useless.

The simple way is called "warm the eyes". Grate your palms against each other so that they get hot and close your eyes so that the edge of the palms closes the nasal cavities and the closed fingers are crossed. Make sure the palms do not touch the eye. The exercise is carried out within 5 minutes.

What does a person see during the palm?

In the first seconds, many people see such an exercise to improve the view and see many flickering, bright dots, distorted strips and multiple colored outbursts in the first seconds. Such pictures show that the eyes are very tense and have to relax. After 3-5 minutes, all spots and glare disappear, complete darkness occurs.

In order to achieve the maximum positive effect of the exercise of bates, it is important to stay in a good mood, to be calm and to think about something good. It can remind you pleasant and expensive for you, the embodiment of the estimated dream that you can imagine in the flight of fantasies and many other things that help to achieve an internal balance. You can use calm music for complete relaxation - the classics or sounds of the animal world. The execution of the exercise takes about 5-7 minutes.

Palming was successful when they see a complete darkness without spots, flashes, etc.

Before completing the palm, remove your palms on the face without opening the eyelids for 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 five times a day. This technology will be particularly effective in long -term work in front of the monitor or during breaks between reading. The regular implementation of such an exercise in combination with other methods for a long time will help increase visual acuity.

Solarization: Life -Giving -Light

Solarization can be carried out in two ways:

1. Close your eyes in daylight.
2. Open your eyes during sunset or sunrise.

Solarization in sunlight

Solarization exercises can all be carried out together or by selecting one that you liked.

• The exercise is carried out with open eyes during sunset or sunrise. If you get up, breathe out, straighten your back and concentrate on the sun, observe the decrease or increase.
• To carry out the exercise, a river is required, a pond or sea. It is necessary to concentrate on the sun that affects the water surface.
• Stand so that the sun is on your face, close your eyes and slowly turn your head left and then to the right. Try to relax and think about nothing.
• For the effective implementation of solarization, it is necessary to find partial shadows (near the tree on the corner of the building). If you close your eyes, stand so that a shadow falls in one eye and on the second sunlight. Make the smooth fluctuating in different directions with the whole body.

Solarization in artificial light

Exercises are carried out with a candle or a table lamp.

Solarization with a candle:

• Light the candle in complete darkness, at eye level at a distance of 1 meter. Concentrate on the flame for a few minutes.
• In the second exercise, it is necessary to focus on seeing the reflection of the flame. Set a wit candle near the saucer with water to see the reflection of the candle, you have to look at it at an angle of 30 degrees to the water.

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

Important!In order to increase the efficiency of the movement, solarization is completed by palming.

Eye charged by Norbekov

• Take in a comfortable position, keep your head evenly, hurry your eyes and move the pupils mentally further over your forehead.
• Look slowly on the sides and run it mentally through the ears to the back of the head;
• Make sure your head is in a balanced position. Look down, move the students on and mentally imagine that you look at the neck.
• The head should be straight and motionless, only the eyes will be involved in the exercise. Enjoy the eyes of the imaginary lines in the following sequence:
  1. The right lower corner - the upper left corner - the left lower corner - the right upper angle.
  2. The lower lower corner - the right upper corner - the right lower corner - the left top corner.

  Relax after the exercise and spray quickly for 1-2 minutes.

• Take the index fingers in the eyes of the closest distance in which it will be possible to focus the vision. Take your fingers gently horizontally in different directions. Only a lateral vision is used when executing the exercise. Repeat this 3-5 times with breaks to rest on the eye;
• If you take a comfortable position, keep your head evenly. Present a large wall clock in front of you and slowly look into a circle with your eyes and concentrate your eyes on every figure. First move clockwise. Try to make movements in a circle as possible. With every execution of such an exercise - increase the imaginary size of the watch. In addition, such an exercise can be carried out with open eyes that look into the sky;
• Spend your eyes through an imaginary eight or on the sign of infinity of a large size. First move from left to right, then in the opposite direction. After the exercise, they bloom quickly for 1 minute;
• One of the most effective exercises for the sloping muscles of the visual organs develops a lateral vision and reduces the symptoms of myopia. It is carried out in silence without foreign noises, people in order not to be afraid and not to be distracted. Bring your eyes on your nose, bring the index finger to your nose as close as possible and concentrate on it. Slowly take on and put your finger, then relax, look in front of you and try to notice the surrounding objects. It is impossible to move your head and eyes.

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

1. Do exercises and open your eyes;
2. Repeat the gymnastics complex again for vision, but already with your eyes closed;
3. Repeat all exercises mentally.

Authority exercises

A comprehensive technique of exercises to improve the view:

• "Up and down" "- Give your eyes up and down and then vice versa. Exercise to access slowly, without sudden movements, 3-5 times. In the end flour 1 minute;
• The second exercise is carried out according to the same principle"To the right and left"- Alternatively gently translates his eyes from one side to the side, repeat it 5 times;
• "Weird"- Take the diagonal to the right - left down, four times. Blink 30 seconds. 4 times in the opposite direction: left up - right below. Blink on for 30 seconds;
• "Rectangle"-In is necessary to look around the imaginary large rectangle, which begins 4-5 times in clockwise and then 4-5 times in the other direction from the top right corner. Push a little after each approach to relax your eyes.
• "Watch face"- Use the help of imagination and fantasies a large dial with numbers. Close your eyes, watch the circle clockwise and then repeat the exercise against clockwise. Repeat the 4-5 times, then a little flour;
• "Snake"-Slect a smooth line in the form of a snake, slowly look from the tail to the head and vice versa 3-4 times. We flash for 1 minute;
• "Bow"- We represent a large arc, close our eyes and lead to the contour of the object, starting with the lower lower corner. Repeat 4-5 times. Nimble;
• "Hourglass"- Present a large hourglass and drive along the contour, starting with the upper left corner, a repetition of 4 times. Nimble;
• "Spiral"- Keep your head evenly, relax. Imagine a spiral mentally and turn it out and play it against clockwise, repeat 5 times and flash for 1 minute.
• "Horizontal spiral"- Close your eyes, imagine a large pipe in front of you. The rope makes mentally "winding" and then turns it back. Blink for 1-2 minutes;
• "Vertical spiral"- It is carried out according to the same principle as the previous exercise, only we change the position of the tube into the vertical. Repeat 4-5 times, pour for 1-2 minutes;
• "Globe"- Imagine a globe in front of you, try to look around first and first "promote" it to the right and then left. Repeat 6-8 times, pour for 1-2 minutes.

Tibetan warm -up

In order to achieve the maximum positive effect and the maximum result, it is necessary to carry out the entire complex of the Tibetan exercises regularly. Sometimes there is not enough time for it, then the Tibetan warm up comes to rescue, which does not take much time and does not require any special skills for performance.

First put your index fingers in front of you and bring them to your face. Then slowly remove your arms on the sides and follow your fingers without moving your head. Slowly take your eyes clockwise and against it and make the largest circle as far as possible. Blink very quickly for 2-3 minutes. Imagine you have a large dial of wall clocks and draw the contour to the left and then to the right. They save themselves after each version.

Reference!Tibetan warm up to improve vision and its severity is particularly effective in glaucoma and cataracts.

10 best exercises

Curtains

In this exercise, this exercise will blink most frequently and quickly for 3-4 minutes to improve blood circulation.

We look out of the window

Form a small ball made of plastic or sculpture, attach it to the window glass. First concentrate your eyes and look at a distant object outside the window. After a few days of the execution of such exercises, you can complicate your task and select an additional article at a long distance every time.

Big eyes

Sit even, look in front of them. Close your eyes strongly for 20-30 seconds, whereupon you open them as far as possible. Repeat the exercises 10-12 times.

massage

Combine the index, the middle and the ring fingers on the left and the right hand. Place them on the eyelids closed. Press the eye apples lightly for 2-3 seconds and then remove your fingers and open your eyes. Repeat the 4-5 times after the exercise quickly flour flour.

Hydromassage

Still and before going to bed, it is necessary to rinse your eyes with a contrasting shower. After waking up, start with hot water and then continue water processes with cold water. In the evening - on the contrary, first with cold water, then tangible hot.

We draw a picture

One of the most effective exercises for seeing is the complete relaxation of the eyes. Sit comfortably in the dark, close your eyes and imagine what you like and calms you down.

We shoot our eyes

These exercises must be carried out as soon as possible:

• Draw a sign of infinity or letter S. Move from right to left and vice versa. Then reorganize the sign in a horizontal position;
• Take a look at the contours of the imaginary arches;
• Take a look at the circle, square, rhombus and rectangle;
• We draw convex arches in both directions, then vertical and horizontal arches and keep the lines with a view from right to left and vice versa.
• Flash for a few minutes as soon as possible;
• Draw the lines up and down with your view and look around quickly.
• Drawing imaginary diagonals. Draw a square, quickly move diagonally into the figure in different directions.
• Take the pupils as close as possible into your nose and concentrate with a view and attach the index finger to the nose.

Finger

If you bend both hands on the elbows, put your palms so that you are slightly below eye level. Slowly turn your head to the right as you look through your fingers. If you perform the exercise correctly, the illusion is created that your hands are in motion.

Repeat the curves 4 times and blink in breaks for 30 seconds. The exercise is repeated up to 30 times, breathing should be even, the body is relaxed and the condition is calm.

Eye reduction

To carry out such gymnastics to improve the view, take a pen or pencil. Follow his movement and concentrate your gaze so that you can look at the topic at the smallest details with a clear picture. Bring the pen or pencil alternately to the left and right eye and nose. Each approach is 10 times.

Reading in the distance

You need a book with a medium -sized font or your fingers. Put the selected element from the eyes at a distance of 50 cm. Slowly take on until it is in an extended arm. If you approach the maximum, you must clearly take into account the topic in the smallest details. During the implementation of gymnastics, the object moves up and down, right and right and diagonal in different directions. Repeat 10 times.

How else can you improve vision?

Massage of biologically active points

Another effective and simple method to improve vision and to increase its severity is the massage of biologically active points that can take place independently at home.

With the regular implementation of such a technology, you will find noticeable improvements after 10 to 14 days. Before you start with the massage, be sure to remove glasses and contact lenses when you wear them. Take a comfortable pose and try to relax your eyes and bodies as far as possible.

The disputes of the visual organs' viewing organs:

• Small cavities near the temples that are closer to the outer corner of the eye;
• The inner side of the edge, the hollows on the sides of the nose bridge;
• The edge of the cheekbone below below the eyeball;
• There is a recess between the beginning of the eyebrows above the nose;
• Pitches in the cheeks are removed from 2 to 3 cm from the central part of the lower eyelid.

Diploma

A regular execution of exercises will help to protect the view from various ophthalmological diseases, to strengthen it and to eliminate the symptoms of the vision of the visual organs that have just started to feel themselves.