Different types of eye training is a must, especially nowadays when most people work a lot on the computer and often watch TV. The sets of exercises developed by specialists not only prevent the deterioration of vision, but also sometimes contribute to its restoration.
Need for training
Most of the information about the world around a person receives through the organs of vision. The consequence of this is a high load on the eyes, which can lead to short-term or permanent visual impairment. Everyone faces symptoms of eye fatigue at the end of the day: dryness, fatigue, sometimes objects take on an implicit shape.
The performance of the eyes is determined by the state of their muscles. Like the rest of the muscles in the body, they need to be constantly exercised and toned. However, it must be borne in mind that all eye muscle training programs are based on their regular implementation. From a single use of even the best set of exercises, there will be no effect.
Simplified general strengthening complexexercises
This type of eye training is suitable for both people with existing vision problems and those who are completely he althy. Performing all the basic exercises will take no more than two minutes, but it will relieve fatigue and eliminate dry eyes. There are five exercises in total, between which it is recommended to close your eyes and rest for about a minute:
- Close your eyes tightly for 5-10 seconds (7 reps).
- Press lightly on closed eyelids with three fingers for three seconds (4 reps).
- Shift your gaze from left to right, and then up and down. The head should not move (12 repetitions).
- Extend the right hand with the index finger raised up. You need to look at it for several seconds first with both eyes, then only with the right, again with two and then only with the left (7 repetitions).
- Squeeze your temples with your fingers and blink quickly 10 times without closing your eyes completely. Then you need to close your eyes, relax and take a few deep breaths in and out (3 times).
Exercises for the eyes for various diseases
The ophthalmologist can recommend these complexes to speed up treatment or prevent the spread of the disease. By themselves, not backed up by taking the necessary drugs and performing medical procedures, they will not bring a cure. Improving vision with eye training should be based on the following rules:
- if pain occurs while doing exercises, then they should be stopped before consulting a doctor;
- under no circumstancesallow excessive stress on the muscles of the eyes. If some exercises from the complex are difficult to perform, then it is better to skip them altogether;
- requires full concentration on the exercises; other things at the time of the complex should be left.
Although there are common points and similar points in each training program for the eyes, the doctor makes a complex individually, taking into account the course of the disease, age and characteristics of the body.
Gymnastics for eyes with astigmatism
This disease occurs as a result of defects in the cornea and lens. Light rays are refracted incorrectly, so the outlines of objects are seen blurry. One of the exercises from the training complex for the eyes with astigmatism is the concentration of the gaze on the tip, followed by its transfer upward to an imaginary point located opposite the place where the eyebrows converge. Then you can describe the figure eight with your eyes and rotate them in a circle. In conclusion, exercises are performed to change the focus of the gaze. This is done as follows: first, the gaze is concentrated on the fingertips of the outstretched hand, and then transferred to any distant object.
Additional exercises for glaucoma
A program to train the eyes in case of glaucoma does not aim to cure the patient - this is simply impossible. However, at the stage of preparation for surgery, some actions can slow down the development of the disease.
One of the most effective exercises is switching attention. For this on the wallyou need to attach a sheet with some text written in one font of the same size. Then the patient should read part of the printed words (at least fifteen) and sharply look at some object nearby, and then continue reading from the same place. This exercise should be repeated at least four times and done at least three sets per day.
Eye exercises for strabismus
The treatment of strabismus is to correct the incorrect position of the eyeballs and relieve tension in the muscles. Since, due to the disease, a person surveys only peripheral zones, exercises are prescribed at the recovery stage that allow you to stabilize the contours of objects.
To synchronize the image received by both eyes, you can do the following:
- Close the he althy eye with the palm of the corresponding hand and turn towards the problem eye (at least ten times).
- Put a tight bandage on a he althy eye, and then, stretching the leg forward from the same side, bend over to its toe and raise your hand up (12 times).
This eye training for strabismus stimulates blood circulation, and this, in turn, relaxes the eye muscles. General strengthening techniques are also suitable: rotating the eyeballs, drawing straight lines with your eyes, frequent blinking and shifting your gaze from close objects to distant ones.
Eye training for farsightedness
As the name suggests, this condition causes a person to blurry vision of nearby objects. Farsightedness is usually an age-related phenomenon,but in recent times it is often diagnosed in younger people.
Eye muscle training in this case includes exercises to change the focus of vision, change the distance and basic muscle strengthening actions. So, you can take a sitting position, relax and turn your head left and right, following these movements with your eyes. Further, it is recommended to stretch your hand forward at eye level with one finger raised up and focus on its tip. Then the finger should be slowly brought closer to the face and returned to its original position. Do not take your eyes off your fingertip or look at any other object.
The rotation of the eyeballs also prevents the progress of farsightedness. You can alternately rotate your eyes clockwise and counterclockwise or slowly draw a figure eight with your eyes. When performing these exercises, it is necessary that the head remains stationary.
Exercises for myopia
This disease, in contrast to farsightedness, is characterized by the fact that a person can hardly see distant objects. In the absence of treatment, the disease progresses quite quickly, so very soon it is difficult to read even a line in a book without glasses.
Exercises to train the eyes can slow down the development of the disease. To keep the muscles in good shape, it is enough to move the eyeballs right and left 5 times and the same up and down and blink very quickly, tightly squeezing the eyelids.
Whenmyopic eyes get tired especially quickly. To get rid of fatigue, apply the exercise to look from close objects to distant ones. In this case, it is recommended to cut a circle with a diameter of no more than three centimeters from thick paper or cardboard and make a hole in it with a diameter of a centimeter. This circle is glued to the window. For a few seconds, you need to stare at the figure itself, and then try to look at objects located on the street through the cut hole.
Disorders of accommodation of the eyes
Under accommodation (translated from Latin as "adaptation") is understood as the ability to clearly see objects that are located at different distances from the eye. Its violations can be caused by infectious or neurological diseases and a constant high load on the eyes. In addition, the problem can be caused by age-related changes: over the years, the structure of the lens of the eye changes, it becomes more dense.
Eye accommodation training for children and adults basically has common principles. The least strenuous exercise and having no time limit is similar to the circle workout for the nearsighted. Draw a dot on the window pane at eye level. The distance from a person to a point depends on whether he has both eyes open or one. In the first case, it is 30 centimeters, in the second - 20-25. Having taken the desired position, you need to look from a point to an object located on the street, and then to the tip of the nose.
When performing the following exercise, it is not forbidden to usepoints. A book with not too small print is taken, and one eye is closed. After that, the book must be brought closer to the face until the outlines of the letters begin to blur, and then moved away until the same effect is achieved. In this case, the patient should try to understand what is written. This exercise should not be abused. In order not to face, contrary to expectations, with a deterioration in vision, it is recommended to perform it only once a day and not for long.
Along with the eye gymnastics, the training includes a massage of the neck and shoulders (you can use essential oils). Of course, for the duration of treatment, it is necessary to abandon all bad habits and follow a diet with a high content of vitamins.
Gymnastics for the eyes according to the method of M. S. Norbekov
In 2001, Mirzakarim Sanakulovich Norbekov published the book "The Fool's Experience, or the Key to Enlightenment. How to Get Rid of Glasses", in which he described his method of improving vision and its training. In the scientific community, Norbekov's program was skeptical, but there are positive reviews about the training for the eyes, which he proposed, at least from people suffering from myopia.
Norbekov's method involves the physical and psychological directions of its application. The latter is given the most attention, because without the necessary psychological background, the exercises will not be effective. In addition, Norbekov introduces the concept of "muscle corset": without a he althy spine and muscles, maintaining the quality of vision at the proper levelimpossible.
Directly, exercises for eye gymnastics in the Norbekov system in their main provisions coincide with those described above: drawing straight lines and complex figures with a glance, changing the focus and range of gaze. The innovation introduced by the author of the methodology lies precisely in the requirements for the psychological state of a person: he must abandon the unproductive attitude to perceive himself as sick, and the world as an environment filled with dangers.
After the eye workout, Norbekov offers to perform a relaxing massage to stimulate the facial muscles. Paired (wings of the nose, temples) and unpaired (between the eyebrows, the middle of the hairline, the depression between the lower lip and chin) points are determined on the face. It is necessary to alternately gently press on these zones with the pads of your fingers, increasing the pressure with each approach until a slight pain occurs.
The use of Norbekov's technique, like any other, is possible only after consultation with an ophthalmologist. As a preventive measure, its use is assessed mainly positively, but at the same time, due to the psychological component, it has a number of contraindications. So, exercise and massage are contraindicated for pregnant women, epileptics, people who already have psychological he alth problems. In addition, one should not seriously consider the author's assurances that his technique helps to cure even inoperable cases - this is nothing more than a publicity stunt.
V. G. Zhdanov's method
Recommended by Vladimir Georgievich Zhdanov workout forThe eye is based on the scientific works of the American ophthalmologist William Bates and the experiments of Indian yogis to relax the optic nerve. These developments were enriched by Zhdanov's own experience, on the basis of which a set of exercises was formed.
Zhdanov's main idea is that the eye needs rest. This can only be achieved by eliminating all light sources. Based on this, he recommends an exercise called "palming" (from English palm is translated as "palm"). To perform it, you need to find a dark place, relax well and drive all unpleasant thoughts out of your head. The palms should be rubbed against each other so that they become warm and, folding them in a boat, cover the eyes. After that, you need to close your eyes and concentrate on the darkness.
It is important that the body remains relaxed, so you need to rest your elbows on some hard surface. Relaxation can be facilitated by light music or a recording with soothing sounds (selected individually for each person). After completing the exercise, you need to smoothly open your eyes and blink quickly several times to moisten your eyes.
Another method of getting out of palming is based on the need to normalize blood flow in the eye area. Before removing your palms, it is recommended to close your eyes tightly several times, and then tilt or rotate your head with your eyes closed. Finally, don't rub your closed eyes too hard with your fist.
When performing palming, keep in mind that the darkness around should beimpenetrable. To do this, it is necessary not only to remove all light sources, but also to press your fingers tightly against each other.
Having finished with this stage, Zhdanov recommends general strengthening exercises for eye gymnastics. As in the Norbekov method, they coincide with the traditional ones: frequent blinking and drawing imaginary figures with a glance. They should be drawn alternately in different directions a certain number of times (at least five).
Another method of improving vision from Zhdanov's eye training is to blink frequently. This is done quickly, but without much muscle tension. The author himself compares such blinking with the movements of the wings of a hummingbird.
Summing up, you should once again pay attention to the fact that all the described methods are aimed at prevention or act as additional procedures to the main treatment. The use of any of these exercises is possible only with the permission of a specialist who will take into account the nature of the course of the disease, the age characteristics of the body and the state of psychological he alth. Eye training is effective only when a person gives up bad habits, follows the prescribed diet and does not exhaust the eyes with excessive loads. It cannot be expected that after two or three gymnastics sessions, vision will instantly return to normal. One of the main conditions for their effectiveness is regularity.
