Gymnastics for the eyes has been used for a long time. Now there are a large number of different exercises on the Internet. People promise that if you do these exercises, you will completely restore myopic vision. This is both true and false. Why? Sometimes vision deteriorates, but this is not myopia. It's just a muscle spasm or weakness. In this situation, active regular eye exercises can really restore vision.
When does eye gymnastics help?
In true myopia, the eye is withdrawn and the image is focused some distance in front of the retina, rather than on it. Therefore, everything is blurred in the distance and the eye sees well near. This is short-sightedness, or near-sightedness, which affects one in three students in the 11th grade. To prevent vision problems, exercise alone may not be enough. All children should visit the eye protection room once a year.
Gymnastics for the eyes will improve the nutrition of the cells, strengthen the muscles of the eye and subjectively improve your vision. But, of course, exercise will not make it round from an elongated eye. By training the muscles, they can bring your image a little closer to the retina, that is, to the nerve cells.
From my point of view, eye gymnastics is necessary for modern people. This should become a useful habit for our children for life. In fact, today we clearly understand that neither the phone, nor the gadgets, nor the computer will disappear from our world. And they will only be introduced more into our lives.
If your child is facing the problem of visual impairment or you suspect that his vision has fallen -do not self-medicate, lost time can lead to irreversible consequences. In this case, contact us immediatelypediatric ophthalmologist.
Where to start gymnastics for the eyes?
I recommend starting eye exercises with morning exercises to prepare your eyes for the work day. It is never recommended to get out of bed quickly when waking up to the alarm.
Why? Because when we sleep, we are at peace. And in a new regime for the body, you need to enter gradually.
What must be done?
- 1. We open our eyes and close them tightly several times so that the circular muscle of the eyes works.
- 2. We raise our eyebrows strongly, as if we are surprised.
- 3. We blink often.
These exercises take 5-10 seconds. After that, our eyes are ready for a new day. You can also smile - it will be just wonderful!
Eye muscle training
What is it for?
Any muscle training improves nutrition and blood supply to cells, any cells. When a cell is properly nourished, its functions naturally improve. We train all the muscle groups that surround our eyeball.
The fact is that in ordinary life, when we need to look somewhere, for example, up, we simply raise our heads. If we have to look to the left, we turn our head, but do not squint.
Therefore, our muscles weaken somewhat over time. What doesn't work, doesn't work!
How to train the eye muscles?
We do each exercise 6-8 times.
- 1. We keep our head straight and make eye movements up and down with maximum amplitude to slight tension. At the same time, it is imperative to maintain a smile, posture and good mood. We blink often.
- 2. We try to look at the left and right ear. The rest is the same - we do it to a slight muscle tension, do not forget about the pose. We often blink at the end.
- 3. Draw a butterfly with a view in the sequence: top down, diagonal, top down, diagonal. Then we change the direction: bottom up, diagonal, etc. This is how our oblique eye muscles are trained. They blinked.
- 4. Draw a large vertical figure eight and change direction. Then we "put" this eight to the side and get the infinity sign. We draw it both ways. Blink. Blink often.
- 5. Draw a big-big circle with the eyes. This exercise can be done at any time. It is not advisable to do it only when your eyes are tired. No extra eye strain required! We blink often.
During the exercises, we definitely connect the psycho-emotional state - we try to feel that we have love inside, care for our eyes. We still need to have a very good mood inside, then the effectiveness of our training will only increase.
Exercise "Convergence"
This exercise is also very useful - here we train the inner muscles of the eye. They are very important for providing visual functions.
How to do it?
Quite simple. We look at the tip of the nose and look ahead. Everything in front of you will double, and that's good. We also note that in front, with double vision, vision improves, acuity increases. He blinked.
An analogue of this exercise can be such a home simulator: take a strip of cardboard (about 20 cm) and draw circles of different colors on it at a distance of 1. 5 cm. Connect them to each other.
How to work with such a simulator?
If you or your child wears glasses, then this exercise can be done without glasses, because nearsighted people can see well up close. You hold it up to your nose, look at the far circle, count to three, look at the closer circle, and so on until the last circle and back. You do this several times.
I draw attention to the fact that there will be a small double in your eyes. We do to reduce tension. We often blink at the end.
Palming exercise
Another very important exercise is palming. You will find it in Chinese medicine, in many oriental directions. It's a bit meditative. This is a relaxation exercise. It should be done more often.
You sit down at the table, rub your palms together to warm them, and cross them. Form a triangle between them. Make your palms into boats and place them over your eyes, elbows on the table. We do not bend the cervical part of the spine, we cover our eyes under the palms. The light should not pass through the hands.
Bring your attention to the center of your palm and imagine a color.
What is the best color for presentation? The most perfect is the black one. It looks like you are painting your entire field with black paint.
Why? Because at this moment you can see gray colors, some lightning and so on. You can also imagine blue and green colors. These are relaxing colors. You can depict the sea or the forest. Most importantly, your head should be empty at this point. This is very difficult to do. To achieve this, direct your attention to your breath: inhale - cool, exhale - warm.
How often to do Palming?
It is ideal to do it every half hour for two minutes, with any visual load nearby. I'm not talking about television. That is, you need to do it often enough. Don't let your muscles stretch too much. If you do it right, you will immediately see that your eyes have rested and the world around you has become brighter.
Good visual habits
What good habit to develop and be sure to instill in your children?
In no case should you bend over when reading and writing!
Each person has their own distance from the eyes to the writing surface. This is the "hamon distance" - from the elbow to the tips of the fingers that touch the temporal region. This is the perfect distance for the eyes. As soon as you start bending over, your muscle is overloaded. In addition, the rate of loading of this muscle increases exponentially.
I always give the children this example when I teach the "School of Insight": when you sit straight, it's like you're just walking down the street. But if you slouch even a little, it's like you've got 50 kg on your shoulders, that is, a sack of potatoes. That's the load, which our ciliary muscle experiences.
So, under no circumstances, under no circumstances should you bend over while reading or writing. This is a basic visual habit!
If you are sitting on a computer, on a phone, on a tablet, on any gadget, please hang a picture somewhere far away. It should be small enough, but you should be able to see it well.
For example, it could be a calendar with numbers you need to see or any emotional picture you want to look at. Every 15-20 minutes of close work, you look at this picture for 5-10 seconds.
Thus, if you study, read, write, sit at a computer for an hour, you should look into the distance 4 times and make a palm 2 times. These are the real viewing habits.
When I ask, "When do you do eye exercises, " most people say it's when they're sick and tired.
That's not quite right! You have to be one step ahead, that is, don't let them get tired.
How to track the result of eye gymnastics
I had an exemplary case from practice. I asked a teenager
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This is very important - to see the result!
Why? Because myopic people, as they have seen not very well, continue to see not very well. But if your vision doesn't get worse, if it doesn't drop, isn't that the result? I think this is a very good result.
How to find out - there is a result or no result? There is a very simple way to do this. It is called "determination of the next point of clear vision". It is measured once a month, it is not necessary every week. It is determined for each eye separately, without correction, that is, without glasses, under the same conditions. The result must be recorded somewhere.
You take a small text. This could be, for example, a drug annotation or other finely written text. And the text you use is always the same. Cover one eye with your palm, move the text away when you can't see it. And you begin to slowly approach.
When you bring the sheet far enough to see it, you need to fix the distance from the lower orbital bone (under the eye) to the text - this will be your next point of clear vision.
If your next point of clear vision stays in place from month to month, your vision is not getting worse. If it increases by 1-2 centimeters, subjectively your vision improves. But if your point of closest vision begins to rapidly approach, you are doing something wrong and you should definitely contact an ophthalmologist! This will be your cue to do so.
What does the result depend on?
If you master this gymnastics, what else will the result depend on?
The first is from your mood, from how you do this gymnastics. Don't forget to do it in a good mood. Because at this moment, endorphins or pleasure hormones are released in our body, which help us to arrange everything in your body.
The second, of course, is regularity. If you don't do it every day, it will never become a habit. And eventually at some stage you just stop doing it.
What else does our success depend on? From desire and from knowledge. If you have the desire and know what to do, then you will be doomed to the result!
Be healthy.