The first exercises to preserve vision were developed long before our era.Yogis who create complexes for the whole body have not forgotten about our eyes.They knew for sure that for the best results you need not only training, but also proper rest.
The large amount of information that we “absorb” every day requires our eyes to be strained almost constantly.And of course they get tired.Many vision problems arise from overexertion.Even a person with an “A” needs rest for their eyes.Otherwise, symptoms such as dry eyes, redness and blurred distance vision may occur after hard work.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 relied heavily on this fact in developing their system for improving vision.
The exercises and relaxation exercises for the eyes listed below (which include both a yoga complex and exercises according to W. G. Bates and M. D. Corbet) are quite simple and do not take much time.But... everything brilliant is simple and complex at the same time.Therefore, first try to read the description of the exercise carefully.If it is written that the movement should be smooth, this is important.If breathing recommendations are given, follow them.Do not forget about these “little things”, then exercise and rest will be most effective.
First - rest.Palm trees
Sit upright and relax.Cover your eyes in this way: The middle of the palm of your right hand should be opposite your right eye, the same goes for the left hand.The palms of your hands should rest softly; it is not necessary to press firmly against your face.The fingers can be crossed on the forehead or next to each other - this way it is more comfortable 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 additionally covered with your palms.
Now place your elbows on the table.The main thing is that the neck and spine form almost a straight line.Make sure your body is not tense and your arms, back and neck are relaxed.Breathing should be calm.
Now try to remember something that brings you joy: how you relaxed by the sea, how everyone wished you a happy birthday, the starry sky... You can do this exercise to 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 condition - this only defeats the purpose of the lesson;Instead, think about something pleasant.
The exercise can also be carried out at work by taking short breaks.After just 10-15 seconds your eyes have time to rest a bit.But of course it's 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, a little accustom your closed eyes to the light and only then open them.
“Writing with your nose”
This exercise aims to relax both your eye muscles and your neck.Tension in this area disrupts the proper nutrition of the eyes (in other words, the blood supply process slows down).
The exercise can be done lying down or standing, but it is best done while sitting.Relax.Close your eyes.Imagine that the tip of your nose is a pen with which you can write (or imagine that a long pointer pen continues the line of your nose - it all depends on what is more comfortable 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 exactly is not important.Write different letters, names of cities and countries, a short letter to your loved one.Draw a house with smoke from a chimney (the same one you drew in childhood), just a circle or a square.
If you want to relax your eyes a little while you're sitting at your desk, imagine that you're not writing 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 movements of your head are almost invisible.Employees will think that you are just sitting with your eyes closed to rest.Which won't be far from the truth.Likewise, you can relax your eyes when you go home from work on public transport.
“Through my fingers”
You can relax your eyes by looking without concentrating on one thing.This exercise is recommended to relieve eye tension.It can be done sitting, lying down and standing.
Bend your elbows so that your palms are slightly below eye level.Open your fingers.Gently turn your head left and right as you look through your fingers into the distance rather than at them.Let your gaze slide without dwelling on one thing.If you do everything right, your hands will “float” past you: it should seem to you as if they are moving.
Alternately make three rotations with your eyes open and three with your eyes closed (closed eyes should not “linger” either).Perform the exercise 20-30 times while breathing freely and without strain.
If you can't get the motion effect, try here.Extend your index finger.He should “look it 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.Without stopping turning your head, open your eyes (just don't concentrate your attention on your finger, look into the distance!).You will probably see the finger “moving”.
Morning complex
For those who find it difficult to open their eyes in the morning, this complex is a real salvation.And if you do palming several times a day (during lunch break - longer, every 1-2 hours for at least 10-15 seconds) and can “write” something with your nose (during lunch break and on the way from work), you will feel that over time your eyes will no longer get as tired as before.You can do some exercises at night.Especially if you watch TV, sit at the computer or read before bed.
So let's go back to morning.
- Stretch well, roll from side to side several times.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) and blink lightly 12 times.
- Do the “Writing with your nose” exercise.
- Do an eyebrow exercise (see description below).
- Make finger movements.
- Do palming.
Palming should take about 5 minutes.The rest of the complex (6 previous exercises) should take the same amount of time.
Eyebrow exercise
Many of us want to say in the morning like Gogol's Viy: "Lift my eyelids!"And over time they get heavier and heavier.Eyebrow exercises not only help your eyes get rid of the pressure of this heaviness, but also make you look younger.
Raise your eyebrows as high as possible while observing the feeling that occurs at the top of your ears.Your job is to reproduce that feeling over time without raising any eyebrows.Of course, not everyone can do this exercise right away.It is possible that you do not feel any special sensations the first time you raise your eyebrows.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 from your youth, you will be able to see well and not wear glasses until old age.
Before performing the complex, sit in a comfortable position (it is good if you can sit on your heels on a gymnastic 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 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 excessive tension.
Exercise #1
Take a deep, slow breath (preferably from your stomach), look between your 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, the lag in the upper position can gradually (not earlier than after 2-3 weeks) increase (up to several minutes after six months).Repeat the exercise 10 times.
Exercise #2
Take a deep breath and look at the tip of your nose.Hold for a few seconds and return your eyes to their original position as you exhale.Close your eyes briefly.Repeat the exercise 10 times.
Exercise #3
As you breathe in, slowly turn your gaze to the right (“fully”, but without much tension).As you exhale, return your eyes to their original position without pausing.In the same way, turn your gaze to the left.
Do one cycle at the beginning, 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 #4
As you inhale, look into the upper right corner (approximately 45° from vertical) and, without pausing, return your eyes to their original position.Next time you inhale, look at the bottom left corner and while you exhale, return to the starting position.
Do one cycle at the beginning, 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 three times.
Exercise number 5
As you inhale, lower your gaze downward and then slowly rotate clockwise until you stop at the highest point (at 12 o'clock).Without pausing, begin exhaling and continue turning your eyes clockwise downward (to the 6 o'clock position).At first one circle is enough, gradually you can increase the number to ten circles (in two to three weeks).In this case, you need to start the second circle immediately, without delay after the first circle.After completing the exercise, close your eyes for a few seconds.Then do this exercise by rotating 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 note that in order to achieve the best results, you need to monitor your health in general.According to experts, good eyesight largely depends on proper nutrition, including the presence of sufficient vitamins.Remember that the healthiest foods are natural (not artificial or preserved) foods that undergo minimal heat treatment.She retains the largest amount of useful substances.