Today, each person is surrounded by modern tools: smartphones, televisions, computers, prefixes, etc. , Seeing which you actually spend one day, especially if the work is connected to the computer. Human eyes are most of the time in severe tension, which provokes dry eyes, irritation, fatigue and discomfort. Despite the insignificance of such symptoms - we can say for sure that these are the first signals that indicate a deterioration of your vision.
Important!Even in the absence of all symptoms, the eyes need a good rest and regular heat performance.
Causes of visual damage
Vision may worsen due to a number of external factors or due to a genetic predisposition. According to statistics, every third resident of the Earth has certain vision problems, most of which were manifested in childhood and adolescence.
Main groups of precise functioning violations of the visual apparatus:
Congenital pathology- appear during development in the abdomen;
Hereditary- genetically transmitted, from parents to child or after 1 or several generations;
Gained visual- the deterioration that provokes external factors.
The most common diseases of the vision organs:
Myopia (myopia).
Hyperopia (foresight).
Astigmatism and amblyopia.
Adverse factors that contribute to visual damage
Smoking, drinking alcohol and narcotic substances;
Regular, long work in front of the computer;
Stress, constant mental overload, incorrectly selected and severe physical. load;
Irregular and malnutrition;
Non -disagreement with the rules of visual hygiene;
Advanced eye diseases of an infectious and inflammatory nature;
Neglect of an ophthalmologist's recommendations;
Strong toxic poisoning substances;
Chronic heart muscle diseases, as well as autoimmunes and diseases of infectious etiology;
Age -related changes;
Injuries to the organs of vision, skull and face.
When are the exercises of the effective eye?
When doing any exercise prevention and visual restoration, it is very important to do them correctly, regularly, and not stop, noticing the slightest improvement, but continue to engage.
Purpose of the Exercise Group:
Relaxation of long voltage viewing organs (reading, computer work);
Strengthening the eye muscles.
Important!For the first time, it is enough to perform 1 set of exercises to choose, do not "grab" immediately for everything, otherwise you risk having more eyes.
Among the exercises, you can often pour 20-25 times to reduce the level of load and stress in the vision organs.
Contraindications to exercise therapy
The classes of physical therapeutic culture (exercise therapy) are shown to all people suffering from myopia (acquired or in the progressive phase, but without complications in the form of retinal detachment). The most effective exercises will be for children and adolescents. When prescribing exercise therapy, it is important not to miss the moment, and do so in the early stages of myopia development and other eye diseases. This will increase the effectiveness of the methodology and reduce the rate of pathology.
Medical physical education is contraindicated in people with the existing retina threat, and will also not give a positive effect with congenital myopia.
Exercises with myopia, distance and astigmatism
Eye charging with astigmatism
To reduce the tension of the lens and muscles of the vision organs with astigmatism, try not to focus your eyes on a particular object and look at the distance, then slowly close and open your eyes. Repeat the exercise 5-7 times.
Take a suitable position, sit down, straighten your back, rub the palms against one another until they become warm. Cross your hands and close your eyes. Make sure the light does not penetrate the fingers, it is best to do such an exercise in complete darkness. Relax completely and sit down for 5 minutes.
Slowly move your eyes up, then also make it look left and right. Close your eyes, relax. Make some deep, slow breaths and breaths.
Myopia
Place the index finger in the outer corner of the eye, the middle middle in the center of the eye eye, unknown - in the inner corner. Lower the eyelids with your fingers, repeat the exercise 10 times;
Fold together the ring, index and middle fingers of both hands, press on the upper eyelids, wait 2-3 seconds. Repeated exercises should be performed 4-5 times;
Sit in a convenient position, squeeze your eyes a lot for a few seconds, open your eyes, in this state, sit as much time as you are closed. The plural of repetition is 7-8 times;
With one index finger, raise the area located between the century and the eyebrow and slowly lower the eyelid down. Repeat the visual exercise 10 times.
War up with the distance
To perform gymnastics, use a small print book. Read such texts regularly several times a day. Start reading in the light of day, closer to the evening, Muffle Light. When performing such an exercise, you should find the optimal lighting option in which the eyes will be a little tense.
Stay calm, direct behavior, adjust your gaze forward. Slowly turn your head to the left as you move your eyes, also do the right side exercise, repeat 8-10 times in both directions.
Sit in a chair, raise your right hand up so that it can be placed at the level of the eye. Draw a circle in the air, following the clockwise direction and move your eyes behind your finger. Repeat 8 times.
The children's class for the eye
"Funny hour"- It is necessary to imagine that a child's eyes are arrows that should move left and right. The head should be in an even position, repeat the exercise at least 20 times.
"A little traffic light"- The child will be in the role of a true traffic light, which will have to close both eyes on the other and focus on the topic.
"Butterfly wings"- The kids and eyelashes, thanks to the flight of fantasy, will become moth wings, which must move quickly without overdoing their eyes.
"Far and near"- Using adhesive tape or plastic, glue a small circle to the glass glass, ask the child first focusing on it, then look at the objects in the windows (cars, traffic lights, at home).
"Attacks. Who? "- Sit with the baby so that your eyes are in front of him. The purpose of the exercise is to look into the eye and try not to blow. As soon as the baby was eyeing - let him imagine he fell asleep and rest. Such alternative stress with relaxation has a beneficial effect on vision organs.
"Zhmurki"-For 5-7 seconds, you need to squeeze your eyes tightly, then rest completely without opening the eyelids. Repeat 8-10 times.
"Finger Massage"- Exercise means hitting the eyelids closed with fingers. You can also massage the cheeks and eyebrows, this will help increase your blood flow and benefit the baby's vision.
5 effective complexes
Paling in U. G. Batesu
Attention!Starting gymnastics implementation for visual vision, it is necessary to remove glasses and lenses.
To perform the drill, take a suitable sitting position, put your knee stand and focus on it with your elbows. A very important role in the performance of the palm is played by an appropriate position that will contribute to the relaxation of the eyes and the whole body. If you can't rest, you can lie on a flat surface. If any muscle during gymnastics is tense, the exercise will be ineffective and useless.
The simple way is called "Eye Warming". Rub your palms against each other in order to heat up, and close your eyes so that the edge of the palms can close the nasal sinuses, and the closed fingers crucify. Make sure the palms do not touch the eye. Exercise is performed within 5 minutes.
Does do a person see during the palm?
By performing such an exercise to improve the vision, many people in the first few see a lot of shots, bright spots, twisted stripes and multi -colored explosions. Such images show that the eyes are very tense, and they should rest. After 3-5 minutes, all the dots and the brightness disappear, the full darkness occurs.
To achieve the maximum positive effect of exercising the bates, it is important to stay in a good mood, be calm and think of something good. It can be pleasant and dear to you memories, the embodiment of the beloved dream you can imagine while flying fantasies and many other things that will help to achieve inner balance. For complete relaxation, you can use quiet music - the classics or sounds of wildlife. Performing the exercise will take about 5-7 minutes.
The palm was successful if you see complete darkness without any stains, ignition, etc.
Before finishing the palm, remove the palms on your face, without opening the eyelids for half a minute. Slowly turn your head left, right, open your eyes and blow quickly for 1 minute. The palm should be repeated up to 5 times a day, this technique will be particularly effective during long -term work before the monitor or on vacation between reading. Regular implementation of such an exercise in combination with other methods for a long time will help increase visual acuity.
Solarization: Life -Diving
Solarization can be done in two ways:
In the light of the day, closing the eyes.
During sunset or sunrise, opening the eyes.
Solarization in sunlight
Sun exercises can all be performed together, or by choosing one you liked.
Exercise is performed during sunset or sunrise, with open eyes. Stand up, pull out, run your back and focus on the sun, observing its decrease or growth;
To perform training, a river, a pond or sea is needed. It is necessary to focus on the sun, which affects the surface of the water;
During the day, stand so that the sun is directed to your face, close your eyes, slowly turn your head to the left, then to the right. Try to relax and not think about anything;
For effective sun application, it is necessary to find partial shade (near the tree, in the corner of the building). Close your eyes, stand so that a shadow falls into one eye and in the second rays of the sun. Make smooth swinging in different directions, using the whole body.
Solarization in artificial light
Exercises are performed using a candle or table lamp.
Solarization with a candle:
In complete darkness, turn on the candle, place it at a distance of 1 meter, at the level of the eyes. Focus on flames for a few minutes;
In the second exercise, it is necessary to focus the vision on the reflection of the flame. Put a lit candle near the pan with water in order to see the candle reflection, you should see it at an angle of 30 degrees in the water.
Solarization with a lamp or lamp. The ideal bulb power for exercise is 150 watts. Stand in front of the source of artificial light, close your eyes, turn your head in different directions for 2-3 minutes.
Important!To increase the efficiency of the exercise, solarization ends by folding.
Eye charging from Norbekov
Take a suitable position, hold your head evenly, rush your eyes to the ceiling, and continue mentally moving students over their foreheads, up;
Slowly look at the sides, mentally pointing it through the ears, on the back of the head;
Make sure your head is in an equal position. Look down, keep moving students, mentally imagining that you look at the throat;
The head should be uniform and stationary, only the eyes will be included in the exercise. Enjoy the eyes of the imaginary lines in the following sequence:Lower right angle - upper left corner - lower lower corner - upper right corner.
Lower left angle - upper right corner - lower lower corner - upper left corner.
After exercise, relax and quickly sprinkle for 1-2 minutes.
Take the index fingers in the eyes at the narrowest distance in which it will be possible to concentrate the vision. Take fingers in different directions horizontally. When performing training, only the side vision is used. Repeat-3-5 times, with breaks to rest in the eye;
Take a suitable position, hold your head evenly. Present a great wall hour in front of you, and slowly look at a circle with your eyes, focusing your eyes on each figure. Move first, then toward the clock scorpions. Try to move in a circle as much as possible. With any execution of such an exercise - increase the imaginary size of the clock. Also, such an exercise can be done with open eyes, looking in the sky;
Pass the eyes through an eight -imaginary eight, or in the sign of infinity of a large size. Move first from left to right, then in the opposite direction. After exercise, quickly mouse it for 1 minute;
One of the most effective exercises for the oblique muscles of the vision organs, develops side vision, reduces myopia symptoms. It is carried out quietly, without external sounds, people, so as not to be scared and distracted. Strengthen your eyes on your nose, bring your index finger as close as possible to your nose, focusing on it. Slowly approach and put your finger, then rest, look in front of you, trying to notice the surrounding objects. It is impossible to move your head and eyes.
Norbekov advises making gymnastics to improve vision in three ways:
Do exercises, opening your eyes;
Again repeat the gymnastics complex for vision, but already with closed eyes;
Mentally repeat all the exercises again.
Exercise
A comprehensive exercise technique to improve vision:
"Up and down"- Pass your eyes up and down, then vice versa. Exercise to perform slowly, without unexpected movements, 3-5 times. At the end, 1 minute flour;
On the same principle, the second exercise is performed"On the right and left"- alternatively translating by translating your eyes from side to side, repeat - 5 times;
"Diagonally"- Run the diagonal to the right - left down, 4 times. Blink 30 seconds. 4 times in the opposite direction: left up - right down. Blink again for 30 seconds;
"Rectangle"-It needs to look around the great imaginary rectangle, starting from the upper right corner from 4-5 times, then in the next direction 4-5 times. After each approach, pour a little to relax the eyes;
"Hour Face"- Draw with the help of imagination and fantasies a large dial of numbers. Close your eyes, look at the circle, in the direction of the clock, then repeat the exercise to the right. Repeat-4-5 times, then slightly flour;
"Snake"-"Draw" a smooth line in the shape of a snake, slowly look from the tail to the head and vice versa 3-4 times. We light 1 minute;
"Arcu"- We represent a large bow, close our eyes, we begin to lead along the contour of the object, starting with the lower lower corner. Repeat-4-5 times. Lighting;
"Hourglass"- Presentation of a large hour, drive along the contour, starting with the upper left corner, a repetition 4 times. Lighting;
"Spiral"- Hold your head evenly, relax. Imagine a spiral mentally and rotate it and in the direction of the clock scorpions, repeat 5 times and stand 1 minute;
"Horizontal coil"- Close your eyes, imagine a large tube in front of you. Mentally the "wind" the rope lights up, then drop them again. Blink 1-2 minutes;
"Vertical coil"- is performed according to the same principle as the previous exercise, only we change the position of the tube in the vertical. Repeat 4-5 times, pour 1-2 minutes;
"Globe"- Imagine a globe in front of you, try to look around it and "promote" it, first on the right, then left. Repeat 6-8 times, pour 1-2 minutes.
Warm tibet -up
In order to achieve the maximum positive effect and result, it is necessary to perform the entire Tibetan exercises regularly. Sometimes, there is not enough time for this, then the warm tibetar will come to the rescue that will not take much time and requires no special skills to perform.
First, place the index fingers in front of you and bring it to your face, then slowly remove the arms on the sides and follow your fingers without moving your head. Slowly take your eyes toward the clock and against it, making the larger circle as much as possible. Blink very quickly for 2-3 minutes. Imagine you have a large dial of wall watches, and draw along its contour on the left, then to the right. After each exercise performed, do the palm.
Reference!Tibetan warm heat to improve vision and its severity is especially effective in glaucoma and cataracts.
10 best exercises
curtains
Most often it blows for 3-4 minutes, this exercise helps improve blood circulation.
We look out of the window
Form a small plasticine or sculpture ball, glue it to the window glass. Focus your eyes first on it, then look at every remote object outside the window. After a few days of performing such exercises - you can complicate your task, each time by choosing an additional item at a long distance.
Eck
Sit evenly, look in front of you. Close your eyes tightly for 20-30 seconds, after which they open them as widely as possible. Repeat exercises-10-12 times.
Massage
Combine the index, middle fingers and ring in the left and right hand. Put them on the eyelids of the eyes closed. Press the eye of the eye slightly for 2-3 seconds, then remove your fingers and open your eyes. Repeat-4-5 times, after exercise quickly flour.
Hydromassage
After and before you go to bed, it is necessary to rinse your eyes with an opposite shower. Once you wake up, start with hot water, then continue the water procedures with cold water. In the evening - on the contrary, first with cold water, then hot hot.
We draw a picture
One of the most effective exercises for vision is complete eye relaxation. Sit at ease in the dark, close your eyes and imagine what you like and calms you.
We shoot the eyes
These exercises should be performed as soon as possible:
Draw a sign of infinity or letter S. move from right to left and vice versa. Then re -regulate the mark in a horizontal position;
Look at the contours of the imaginary arches;
Look at the circle, square, rhombus and rectangle;
We draw convex arches in both directions, then vertical and horizontal arches, holding the lines with a look from right to left and vice versa;
Blink as soon as possible for a few minutes;
Draw the lines with your gaze up and down, and quickly look around them;
Draw imaginary diagonal. Draw a square, move quickly diagonally inside the figure in different directions;
Take the students to the nose as close as possible and focus on it with a vision, attach the index finger to the nose.
Through the fingers
Bend both hands on the elbows, place your palms so that they are slightly below the eye level. Slowly turn your head to the right, to the left as you look at the distance through the fingers. If you do the exercise correctly, the illusion will be created that the hands are in motion.
Repeat the curves 4 times, buy on vacation for 30 seconds. Exercise is repeated up to 30 times, breathing should be even, the body is calm and the condition is calm.
Sight
To perform such a gymnastics to improve the vision, get a pen or pencil. Follow its movement, focusing your viewing so that at any distance you can consider the topic in the smallest details with a clear image. Bring the pen or pencil alternately to the left and right eye and nose. Each approach is 10 times.
Reading at a distance
You will need a book with a medium size font or your fingers. Place the item selected at a distance of 50 cm from the eyes. Slowly approach it until it is in an extended arm. At maximum approximation, you should clearly and in the smallest details consider the topic. During the implementation of gymnastics, the article moves up and down, right and right and diagonally in different directions. Repeat 10 times.
How else to improve vision?
Massage of biologically active points
Another effective and simple method of improving vision and increasing its severity is the massage of active biological points, which can be done independently at home.
With the regular implementation of such a technique, after 10-14 days you will see significant improvements. Before starting the massage, be sure to remove the glasses and contact the lenses if you wear them. Take a comfortable position and try to calm your eyes and body as much as possible.
Exposure points to vision organs:
Small pollors near the temples located closer to the outer corner of the eyes;
The inner side of the edge of the edge, the cavities on the sides of the nasal bridge;
The lip of the cheeks below, located under the eye of the eye;
Above the nose, there is a break between the start of the eyebrows;
The pits on the pages are located at a distance of 2-3 cm from the central part of the lower eyelid.
cONcluSiON
Regular performance of exercises will help protect vision from various ophthalmic diseases as well as strengthen it, and eliminate the symptoms of vision organs, which have just begun to make themselves feel.
