The first exercises to preserve eyesight were created long before our era.Yogis, creating complexes for the whole body, did not forget our eyes.They knew for sure that for better results you need not only training, but also proper rest.
The sheer amount of information we "absorb" every day requires almost constant strain on our eyes.And, of course, they get tired.Many vision problems arise from overexertion.Even a person with a "one" needs rest for the eyes.Otherwise, after hard work, symptoms such as dry eyes, redness and blurred distance vision may appear.What can we say about those whose vision leaves much to be desired - in this case, rest for the eyes is simply necessary.Not without reason W. G. Bates and his student M. D. Corbet, when they created their system for improving vision, relied heavily on this fact.
The exercises and relaxation for the eyes that will be given below (this includes a complex of yoga and exercises according to W. G. Bates and M. D. Corbet) are quite simple and will not take much time.But...everything smart is simple and complex at the same time.Therefore, first try to carefully read the description of the exercise.If it is written that the movement should be smooth, this is important.If recommendations are given on how to breathe, pay attention to them.Do not forget about these "little things" and then exercise and rest will become more effective.
First - rest.Palming
Sit up straight, relax.Cover the eyes in this way: the middle of the palm of the right hand should be in front of the right eye, same with the left hand.The palms should be gently stretched, there is no need to forcefully press them to the face.Fingers can be crossed on the forehead, they can be placed side by side - as is most convenient for you.The main thing is that there are no "cracks" that allow light to pass through.When you are sure of this, lower your eyelids.The result is that your eyes are closed and, in addition, covered by the palms of your hands.
Now place your elbows on the table.The main thing is that the neck and spine are almost in a straight line.Check that your body is not tense and your arms, back and neck should be relaxed.Breathing should be calm.
Now try to remember something that gives you pleasure: how you relaxed on the beach, how everyone wished you a happy birthday, the sky with stars... You can do this exercise with music.It is very difficult to consciously relax your eyes (remember you can't control your heart either).Therefore, there is no need to try to control your condition - this will only harm the purpose of the lesson;instead, think of something pleasant.
Exercise can also be done at work, giving yourself short breaks.Even in 10-15 seconds your eyes will have time to rest a little.But, of course, it will be better if you take at least a few minutes to relax.
After finishing the exercise (especially if you have been doing it for a long time), gradually open your palms, let your closed eyes get used to the light a little, and only then open them.
"To write with your nose"
This exercise aims to relax the eye muscles and soothe the neck.The tension in this area disrupts the proper nutrition of the eyes (in other words, the blood supply process slows down).
The exercise can be performed lying down or standing, but 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 marker pen continues the line of the nose - it all depends on what is more convenient for you, the main thing is that you and your eyes are not strained).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 ones.Draw a house with smoke from a chimney (the same as you drew in childhood), only a circle or square.
If you want to relax your eyes a little while sitting straight at your desk, you can imagine that you are writing not with a pen, but with the tip of a needle on the head of a needle.Then your colleagues will not ask you what you are doing, because from the outside, head movements will be almost invisible.Employees will think that you are sitting with your eyes closed to take a break.Which will not be far from the truth.You can relax your eyes in the same way if you are coming home from work on public transport.
"Through My Fingers"
Eye relaxation can be achieved by looking without focusing on one thing.To relieve eye strain, this exercise is suggested for you.It can be performed sitting, lying, standing.
Bend your elbows so that your palms are slightly below eye level.Open your fingers.Make smooth turns with your head left and right while looking through your fingers, into the distance, not at them.Let your gaze slide without lingering on one thing.If you do everything correctly, your hands will "float" next to you: they should seem to be moving.
Perform three turns alternately with eyes open and three with eyes closed (even closed eyes should not "get stuck" on anything. Perform the exercise 20-30 times, breathing freely, without straining.
If you can't get the motion effect, try this.Extend your index finger.He must "look" 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 it passes.Without stopping the rotation of the head, open your eyes (just don't focus on your finger, look into the distance!).You will probably see the finger "moving".
Breakfast complex
For those who find it difficult to open their eyes in the morning, this complex will be a real salvation.And if you can do palming several times during the day (during the lunch break - longer, every 1-2 hours for at least 10-15 seconds) and "write" something with your nose (during the lunch break and on the way from work), you will feel that over time the eyes will not get tired as before.You can do some exercises at night.Especially if before going to bed you watch TV, sit at the computer or read.
So let's go back to the morning.
- Stretch it well, roll it several times from one side to the other.Do not hold your breath while doing this.Instead, breathe deeply and calmly.
- Open your eyes and mouth several times.
- Close your eyes tightly (6 times), make 12 light blinks.
- Do the "nose writing" exercise.
- Do an eyebrow exercise (see description below).
- Do finger twists.
- Do palming.
Palming should last about 5 minutes.The rest of the complex (6 previous exercises) should take the same amount of time.
Eyebrow exercise
In the morning, many of us want to say, like Gogol's Viy: "Lift my eyelids!"And over time they become more and more severe.Exercising your eyebrows will not only help your eyes get rid of the pressure of this burden, but will also help you look younger.
Raise your eyebrows as high as possible, observing the sensation that appears in the upper part of the ears.Your task is to reproduce this feeling over time without raising your eyebrows.Of course, not everyone can do this exercise right away.It is possible that when you raise your eyebrows for the first time, you will not detect any special sensation.Take your time, listen to yourself and you will succeed.
The basic yoga complex for the eyes
Yoga recommends this complex to maintain good eyesight.As the yogis themselves say, if you do it every morning and evening, starting from youth, you can keep good eyesight until old age and not use glasses.
Before performing the complex, sit in a comfortable position (it is good if you can sit with your heels on a gym 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 no. 1
Inhaling deeply and slowly (preferably from the stomach), look between the eyebrows and keep the eyes in this position for a few seconds.Exhaling slowly, return your eyes to their original position and close them for a few seconds.Over time, gradually (not earlier than after 2-3 weeks), the delay in the upper position can increase (after six months to a few minutes).Repeat the exercise 10 times.
Exercise no. 2
Inhaling deeply, look at the tip of your nose.Hold for a few seconds and, exhaling, return your eyes to their original position.Close your eyes for a short time.Repeat the exercise 10 times.
Exercise no. 3
As you inhale, slowly turn your eyes to the right ("all the way", but without too much tension).Without stopping, as you exhale, return your eyes to their original position.Turn your eyes to the left in the same way.
Do one cycle to start, then two (after two to three weeks) and eventually three cycles.After completing the exercise, close your eyes for a few seconds.Repeat the exercise 10 times.
Exercise no. 4
While inhaling, look to the upper right corner (approximately 45° from vertical) and, without stopping, return the eyes to their original position.On your next inhalation, look to the lower left corner and return your eyes to the starting position as you exhale.
Do one cycle to start, then two (after two to three weeks) and eventually three cycles.After completing the exercise, close your eyes for a few seconds.
Repeat the exercise 3 times.
Exercise no. 5
Inhaling, lower your eyes down and then slowly turn them clockwise, stopping at the highest point (at 12 o'clock).Without stopping, start exhaling and continue to turn your eyes clockwise down (to 6 o'clock).To begin with, one circle is enough, gradually you can increase their number to ten circles (in two to three weeks).In this case, you should immediately start the second without delaying after the first circle.After completing the exercise, close your eyes for a few seconds.Then do this exercise by turning your eyes counterclockwise.To complete the complex you need to do palming (3-5 minutes)
Concluding the section "Gymnastics for the eyes", we would like to emphasize that in order to achieve the best results, you should monitor your health in general.According to experts, good eyesight depends mainly on proper nutrition, including the presence of sufficient vitamins.Remember that the healthiest food is natural food (not artificial or canned), which undergoes minimal heat treatment.It is the one that preserves the largest amount of useful substances.