Various types of eye training are an urgent need, especially at the present time, when most people work a lot at the computer and often watch TV. Exercise complexes developed by specialists not only prevent vision impairment, but also sometimes contribute to its recovery.
The 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 eye strain, which can lead to short-term or permanent visual impairment. Everyone encounters symptoms of eye fatigue at the end of the day: dryness, fatigue, and sometimes objects acquire implicit outlines.
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 trained 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, even the best set of exercises will not have an effect.
Simplified restorative set of exercises
This type of training for the eyes is suitable for both people with existing vision problems and those who are completely healthy. Performing all basic exercises will take no more than two minutes, but 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 repetitions).
- Press lightly on closed eyelids with three fingers for three seconds (4 reps).
- Look 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. It is necessary to look at it for several seconds first with both eyes, then only with the right, then with two again and then only with the left (7 repetitions).
- Squeeze whiskey with your fingers and blink 10 times quickly, without closing your eyes completely. Then you need to close your eyes, relax and take a few deep breaths and exhalations (3 times).
Eye exercises for various diseases
An ophthalmologist may recommend these complexes to expedite treatment or prevent the spread of the disease. By themselves, not supported by the adoption of necessary drugs and the implementation of medical procedures, they will not bring a cure. Improving vision with eye training should be based on the following rules:
- if pain occurs during the exercise, then it should be discontinued before consulting a doctor;
- In no case should excessive stress on the muscles of the eyes be allowed. If some exercises from the complex are performed with difficulty, then it is better to skip them at all;
- full concentration on the performed exercises is necessary; other matters should be left at the time the complex is completed.
Although in each training program for the eyes there are common points and similar points, 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
Such a disease occurs as a result of defects in the cornea and lens. Light rays refract incorrectly, so the contours of objects are blurry. One of the exercises from the complex of training for the eyes with astigmatism is the concentration of the gaze on the tip with its subsequent transfer upward to an imaginary point located opposite the place where the eyebrows meet. Then you can describe the eyes of the figure of eight and rotate them in a circle. In conclusion, exercises are carried out 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 it translates to any remote object.
Additional exercises for glaucoma
The program for training the eyes in case of glaucoma does not set a goal to cure the patient - this is simply impossible. However, at the stage of preparation for the operation, some actions can slow down the development of the disease.
One of the most effective exercises is switching attention. To do this, on the wall you need to attach a sheet with some text written in one font of the same size. Then the patient must read part of the printed words (at least fifteen) and sharply look at any 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.
Gymnastics for strabismus
Treatment for strabismus is to correct the incorrect position of the eyeballs and relieve muscle tension. Since, due to the disease, a person observes only peripheral zones, exercises are prescribed at the recovery stage, which allow stabilizing the contours of objects.
To synchronize the image obtained with both eyes, you can do the following:
- Close the healthy eye with the palm of the corresponding hand and turn towards the problem eye (at least ten times).
- Put a tight bandage on the healthy eye, and after that, stretching the leg forward on the same side, bend to its toe and raise your arm up (12 times).
Such eye training with strabismus stimulates blood circulation, and this, in turn, relaxes the eye muscles. General strengthening methods are also suitable: rotation with eyeballs, drawing straight lines with your eyes, frequent blinking and moving your eyes from close to distant objects.
Farsighted eye training
As the name implies, with this disease, a person does not clearly see closely located objects. Hyperopia is usually an age-related phenomenon, but recently it has often been diagnosed in young 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 to the left or right, following your gaze after these movements. Further, it is recommended to extend your hand forward at eye level with one finger raised up and focus your eyes on its tip. Then the finger should be slowly and closer to the face and returned to its original position. You can not take your eyes off the tip of your finger or transfer it to any other object.
Rotation of the eyeballs also impedes the progress of hyperopia. Eyes can be alternately rotated clockwise and counterclockwise or slowly draw with a gaze of a figure of eight. When performing these exercises, it is necessary that the head remains stationary.
Myopia Exercises
This disease, in contrast to farsightedness, is characterized by the fact that a person can hardly see distant objects. If untreated, the disease progresses quickly enough, so very soon without glasses it is difficult to read even a line in the book.
Exercises for eye training can slow down the development of the disease. To keep the muscles in good shape, it is enough to move the eyeballs 5 times right and left and up and down the same amount and blink very quickly, tightening the eyelids.
With myopia, the eyes get tired especially quickly. To get rid of fatigue, they use the exercise to look from close to distant objects. At the same time, it is recommended to cut out from thick paper or cardboard a circle with a diameter of not more than three centimeters and make a hole in it with a diameter of a centimeter. This circle is glued to the window. For several seconds, you need to look closely at the figure itself, and then through the cut-out hole try to look at objects located on the street.
Eye Disorders
Accommodation (from the Latin language is translated as "adaptation") means the ability to clearly see objects that are located at different distances from the eye. Its disorders can be caused by infectious or neurological diseases and constant high eye strain. 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.
The training of eye accommodation in children and adults basically has common principles. The least stressful exercise and no time limit is similar to training with a circle for myopic. On the window pane, at the gaze level, draw a dot. The distance from a person to a point depends on whether both his eyes or one are open. In the first case, it is 30 centimeters, in the second - 20-25. Having taken the necessary position, you need to look from the point to the object located on the street, and then to the tip of the nose.
The following exercise does not prohibit the use of glasses. A book with not too small print is taken, and one eye is closed. After this, the book should be brought closer to the face until the outlines of the letters begin to blur, and then move away until the same effect is achieved. In this case, the patient should try to understand what is written. This exercise cannot be overused. In order not to encounter, contrary to expectations, with a deterioration in vision, it is recommended to perform it only once a day and not for long.
Along with directly gymnastics for the eyes, training includes neck and shoulder massage (possible with the use of essential oils). Of course, during 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 a book entitled āThe Experience of a Fool, or the Key to Insight. How to Get Rid of Glassesā, in which he described his method of improving vision and his training. In the scientific community, Norbekovās program was skeptical, however, there are positive reviews about eye training, which he proposed, at least from people suffering from myopia.
Norbekovās methodology involves the physical and psychological directions of its application. The latter is given the most attention, since without the necessary psychological background, exercises will not be effective. In addition, Norbekov introduces the concept of āmuscle corsetā: without a healthy spine and muscles, maintaining the quality of vision at the proper level is impossible.
The exercises for eye gymnastics in the Norbekov system directly coincide in their basic positions with those described above: drawing the gaze of straight lines and complex figures, changing the focus and range of view. The innovation introduced by the author of the method consists precisely in the requirements for the psychological state of a person: he must abandon the unproductive attitude towards the perception of himself as a patient, and the world as an environment filled with dangers.
After conducting an eye training, Norbekov suggests performing a relaxing massage to stimulate facial muscles. On the face, paired (nose wings, temples) and unpaired (between the eyebrows, the middle of the hairline, the indentation between the lower lip and chin) points are determined. It is necessary to alternately gently press on these zones with the fingertips, with each approach increasing pressure until mild pain occurs.
Using Norbekovās technique, like any other, is possible only after consultation with an ophthalmologist. As a preventive measure, its use is evaluated mainly positively, but at the same time, due to the psychological component, it has a number of contraindications. So, the implementation of exercises and massage is contraindicated in pregnant women, epileptics, people who already have psychological health problems. In addition, one should not seriously consider the authorās assurances that his technique helps to cure even inoperable cases - this is nothing more than an advertising move.
Method V. G. Zhdanov
The eye training recommended by Vladimir Georgievich Zhdanov is based on the scientific works of the American ophthalmologist William Bates and the experiences of Indian yogis on relaxing the optic nerve. These developments were enriched by Zhdanovās own experience, on the basis of which a complex of exercises developed.
The main idea of āāZhdanov 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 translates as "palm"). To do this, you need to find a dark place, relax well and banish all unpleasant thoughts from your head. The palms should be rubbed against each other so that they become warm and, folding them with a boat, cover your eyes. After that, you need to close your eyes and concentrate on the dark.
It is important that the body remains relaxed, so you need to rest your elbows on any solid surface. Relaxation can be facilitated by light music or a recording with soothing sounds (individually selected for each person). Upon completion of the exercise, you need to gently open your eyes and blink quickly several times to moisturize your eyes.
Another method of exiting palming is based on the need to normalize blood flow in the eye area. Before you remove your palms, it is recommended to close your eyes tightly several times, and then tilt or rotate your head with your eyes closed. In conclusion, you can not too hard rub your closed eyes with your fist.
When performing palming, it should be borne in mind that the darkness around should be impenetrable. For this, it is necessary not only to remove all light sources, but also to press your fingers tightly against each other.
Having finished this stage, Zhdanov recommends general strengthening exercises for eye gymnastics. As in the method of Norbekov, they coincide with the traditional ones: frequent blinking and tracing of 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 training for Zhdanov's eyes is to blink frequently. This is done quickly, but without much muscle tension. The author himself compares such blinks with the movements of the wings of a hummingbird.
To summarize, we should once again draw 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, age-related characteristics of the body and the state of psychological health. Eye training is effective only when a person abandons bad habits, complies with the prescribed diet and does not exhaust the eyes with exorbitant loads. You canāt expect that after two or three exercises in the gym, vision will immediately return to normal. One of the main conditions for their effectiveness is regularity.