How to Exercise Eye Exercise

Eye loading is a simple method of maintaining and restoring vision.Before performing a set of eye exercises, you should rest a little, relax and not start immediately after a long work on your computer or after reading the texts.And most importantly, you have to do such a charging regularly - especially against the background of drug treatment.

The basic rules for conducting such eye gymnastics are simple:

• Spend it in the morning and evening - immediately after morning hygiene procedures and before going to bed
• Each exercise is performed from 5 to 30 times, with a gradual increase in load
• Do not do sudden movements for centuries and eye muscles during exercise performance
• Loading exercises by removing lenses or glasses
• Between complex exercises, do simple, unloading, in the form of uninhabited frequent blinking

"Beta version" of loading for the eyes

The main thing is to get started.To do this, you can use a complex of 5 simplest, basic exercises.Which will allow the tension to be relieved and develop the muscles of the eyeball, eyelids, ciliary muscles that control the accommodation of the eyes (that is, lenses for work, changing its focal distance depending on the distance to the object in question), and the radial and ring muscles of the iris, by reducing or widening.

1. "Big Eyes": To sit accurately, relaxing the Cervica and Flesh department, tightly, click on 5 seconds, then wide, as if surprised, opening your eyes, looking at the world around you.Repeat at least 8 times.Exercise will help to strengthen the muscles of the eyelids, improve their supply with blood.
2. "Massager."Clean, with soap, wash your hands.Close your eyes relaxed, press your fingers in two or three pillows on the upper eyelids lowered for 2 seconds.Do this at least 3 times.Exercise improves the circulation of intraocular fluids.
3. "Draw pictures."Close your eyes, relax, and imagine any picture of all complexity.All the while, keep it in front of you, trying to look at and come up with the details.
4. "Follow the fly."Without turning their heads, they imagined a fly flying in front of you in a circle.We follow her flight without taking his eyes.The fly flies first in front of you clockwise and then against guard.Let's give an imaginary fly to make three rounds on the same side.
5. The shooting.Shoot up, down, right, left.Mentally draw rhombus, circle, square, bow, then often, often, often like a butterfly with wings, tapping your eyes.

Use the exercises as a base, be sure to include them in a complex of any complexity.These 5 exercises are useful when working behind the computer display or that have become very rare - after the texts of the texts in the library's reading room.Reading exciting fiction also requires periodic rest of the eyes and above exercises.

Such a charging for the eyes is especially appropriate if the workplace (computer keyboard) is not enough or the total low level of lighting in the room contrasts sharply with a bright display.

The maximum set of exercises

The complex of eye exercises below is designed for people with normal vision whose eyes experience significant visual loads, and for owners of short -sightedness and far -sightedness, within "+" or " -" 3.0 -3.5 diopters, without additional pathological damage to vision.

1. Fast, "outbursts" flashing in 2 minutes
2. With your eyes closed, alternate with a strong squeeze and simply loose eyes.Eye closure periods and relaxation-5-6 seconds.The total duration of the exercise is 2 minutes.
3. After standing right in front of the window, attach a paper circle (better than the black) to the glass of the glass in the eye) and fix your gaze on it.Then transfer it sharply to the most remote object outside the window, ideally - located on the horizon, that is, in conditionally "infinity".Take a look at an alternative circle, then in infinity for 10 seconds, repeating translations up to 10 times.
4. With clean hands, massage the eyelids in closed eyes and their angles for 2-3 minutes only for each eye.
5. Take straight, lift your hands bent at your elbows in front of you.Start smoothly straighten your right hand, looking at your eyes after the top of an extended index finger.Return your hand to the starting position, start doing the same with the other hand.Repeat 5-6 times.
6. Close your eyes with clean hands with clean hands 7 times on the upper eyelid of the closed eye, right on the right and on the left.The pressure duration is 2 seconds.
7. Standing straight, without moving your head and neck, take a quick look up to the ceiling.Then down, to the floor as close as possible to their feet.The exercise is repeated up to 10-12 times.
8. Make a pendulum of improvised materials - in the form of a massive load on a thread of 70 cm long.Switch it to a plane perpendicular to your gaze.Follow the rocking of the pendulum without removing it for three to five minutes.
9. LED strip.The tape is attached in the form of a circle on the wall, the "working lights" mode is set.Follow the movement of lights operating on the lane for 3-5 minutes.The lighting in the room should not be too scarce, it is advisable to turn it on for lighting and avoid too much contrast between running lights and ordinary evening lighting indoors.

Complexes of vision restoration exercises

With short -sightedness, especially to a large extent, as well as the great value of the farsightedness in the set of exercises, some, sometimes significant changes are made.

Loading the eyes with my short -sightedness

1. Fresh and often flashes for ½ minutes.Give your eyes a minute break, close them and, relaxing, sit like this minute.Pour half a minute again - sit for a minute.So repeat 4-5 times.Don't rush.The relaxation between flashing should be completed, so it is best to sit in the "Cow's posture" - on the edge of the chair, placing your feet straight, bending them from a right angle in the knees and eyelashes of calm palm trees.The shoulders are lowered, the back is slightly bent.
2. "Goggle".Alternatively, then clutched your eyes hard for 10 seconds, then open them widely at the same time.Do 10-12 reps of this exercise.
3. Purely washed hands, folding together into the "sedentary" 2-3 fingers of each hand, press them with lowered eyelids.It is not necessary to squeeze much, not to allow the appearance of a luminous fog or the flashing bright color spots under the centuries closed centuries.
4. With the eyebrows imposed, pull them up, while resisting this action, lowering the direction of view.
5. Throwing your head back, look down until the eyes feel the pain and fatigue.Then lower your head with your chin on your chest and look upside down - until the same result is achieved.Repeat 8-10 times.
6. Stand at full height.At a distance of 1-1.5 meters from yourself, under your feet, mentally pull to the floor, gradually expanding a circular spiral.Follow her unwinding turns to the end, and then track how she narrows to the center.Do the exercise 3-4 times, depending on the "size" of this mental spiral.

With Farsightedness

1. Write the letter with the tip of the letter.Better - not printed but written, with their alternation of smooth and broken lines.You have to look at the tip of the nose.The scripture of the letters is 10-12 seconds, then a half minute break and start over.Make 6-8 approaches.
2. After making the grate from the fingers of both hands, try to look at the objects 10-20 cm of you.
3. Put a distance of 20-30 cm from 3-4 meters away.Extend your hand forward, look smoothly from the object to the palm of your hand.

Medical charging for astigmatism

1. Attach a piece of paper the size of a standard watman to the wall.Draw a circle or not a strongly extended oval on its surface with a contrasting marker.Stand a meter-tale of it and drop the line into the circle (or oval) with your eyes without looking up, first clockwise, then against it.With pauses for 10-12 seconds.Repeat the exercise 3-4 times.
2. Mental draw crosses, triangles, squares.Run over them with your eyes, sharply changing the direction of the look.Use just straight lines for this.
3. Exercise with the assistant: while maintaining immobility so that only the muscles of the eyes work, ask someone who holds a handle or a pencil vertically at a distance from you, quickly move it to the right and left, up and down.The positions of the head and body do not change!

Strabismus exercises

The therapeutic gymnastics itself is not treated in itself.It is treated with special glasses that regulate the lenses, rejecting the optical axis of the glasses from the real.Eye loading serves as an additional factor that stimulates recovery.

1. The starting position is the tip of the finger on the tip of the nose.Tear off your finger from your nose, lead it until the arm is fully straightened.The task is to follow the eyes on the tip of your finger without looking up.Then return your finger to your nose.Repeat the exercise 4-5 times
2. Move the apples of the eyes up and down, right and right without changing the position of the head, 5-6 times.After every such approach, she closed your eyes for half a minute without closing them, but kept them calm.
3. Close a healthy eye.Looking at an object with an object, turn your head to the sick eye without launching an object from the direct field of its vision.If both eyes are mowed - do this exercise consistently for everyone.
4. Close a healthy eye and start moving patients quickly in different directions for half a minute.Give a break for a minute.Repeat the exercise and so 4-5 times.

Additional tips

The optimum charge time in adults is a total of 10-15 minutes.For children-5-8 minutes.

In clear weather, on the beach with white sand, in winter in sunny weather with freshly outdated snow and especially in the mountains, use sunglasses.

A good additional exercise for all types of eye pathologies (as well as for loading healthy eyes) may be the use of a "bunny" from the laser index finger.Just don't drive the beam on the walls, the ceiling or the floor too fast so that the eyes that follow the "bunny" are not too tired.And do not let the beam climb on the mirror surfaces so that the laser beam can affect and enter the eyes - this is filled with damage to the retina!

Glaucoma gymnastics

Gymnastics when diagnosing glaucoma usually requires in addition to treatment with drugs, exercises that will help improve the circulation of intraocular fluids.

1. Focus on your fingers shown in front of you at a distance of half a meter.Start pushing these fingers in the form of the letter V without losing focusing at a point around them.
2. Getting two meters from the window, first focus your eyes on your finger, then on the window closing the window, then on the tree sheet, 5 meters through the window, then on the horizon.Take action in the opposite order, returning to the finger of your outstretched hand.
3. With a fixed head, drive your eyes to the right and left, limiting the visual sector of the nose line (approximately 90⁰).

Separate exercise to accommodate the eyes

• Sit in front of the table, the opposite edge of which is about a meter away from you at a distance, and nearby is 20-25 cm. The height of the eyes above the table is 30-40 cm.
• Take a rope or flexible cable 4-5 meters long, combine it to get a shapeless but not very confused, ball, throw it on the table so that it takes the entire area to the opposite edge of the table.
• Try to ensure that hinged balls lie to the right and left, from you to you.
• Two opposite ends of the rope/cable must be freely protruding from the ball in all places.
• Without changing the poses and positions of the head without moving it, try to follow the whole trick of the ball along its entire length.
• The exercise is performed at speed, the faster you track all the contours and change the directions, the better.
• After each passage, you should let your eyes rest for 30-40 seconds.

Conclusion

With all vision problems, especially with the onset of pain, crumbs in the eyes, the appearance of excessive dryness in them, the visit to the ophthalmologist should be urgent!

In the absence of pronounced or pathological problems with 100% vision, make vision gymnastics - such a charging for the eyes will serve as an excellent means of prevention.

And necessarily done in the morning, such a loading for the eyes will bring the eyes to the tone, contributing to their continuous and hassle -free work throughout the working day.