Gymnastics for the eyes has been used for a long time. There are a huge number of different exercises on the Internet now. People promise that if you do these exercises, you will completely restore myopic vision. This is true and false. Because? Sometimes vision deteriorates, but this is not myopia. It's just 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 elongated 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 very close. This is myopia or myopia - from which every third student suffers in the 11th grade. To avoid vision problems, exercise alone may not be enough. All children need to visit the eye protection room once a year.
Gymnastics for the eyes will improve cellular nutrition, strengthen the eye muscles and subjectively improve your vision. But, of course, the exercises will not do with an elongated eye. By working the muscles, they can bring their image a little closer to the retina, that is, the nerve cells.
From my point of view, eye gymnastics is necessary for modern people. It should become a useful habit for our children for a lifetime. Indeed, today we clearly understand that neither the phone, nor gadgets, nor the computer will disappear from our world. And they will only be introduced more into our lives.
If your child is faced with the problem of visual impairment, or you suspect that the child's vision has decreased -do not self-medicate, wasted time can lead to irreversible consequences. In this case, contact immediatelypediatric ophthalmologist.
Where to start gymnastics for the eyes?
I recommend starting eye exercises with morning exercises to prepare our eyes for the working day. It is never recommended to quickly get out of bed following the alarm.
Because? Because when we sleep we are relaxed. And in a new mode for the body you need to enter gradually.
What should be done?
- 1. We open our eyes and close them tightly several times so that the circular muscle of the eyes works.
- 2. Raise your eyebrows strongly, as if you are surprised.
- 3. We often blink.
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 everyday life, when we need to look somewhere, for example, upstairs, we simply raise our heads. If we need to look to the left, we turn our heads, but we don't squint.
Therefore, our muscles weaken a little over time. What doesn't work doesn't work!
How to train 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 at slight tension. At the same time, it is essential to maintain a smile, posture and good mood. We blink frequently.
- 2. We are trying to look at the left and right ear. The rest is the same - we do it with light muscle tension, remember the posture. We often blink at the end.
- 3. Draw a butterfly with a glance in the sequence: from top to bottom, diagonal, from top to bottom, diagonal. Then we change direction: from bottom to top, diagonally, etc. This is how our oblique eye muscles are trained. They blinked.
- 4. Draw a big vertical eight and change direction. So we "put" this eight aside and we get the infinity sign. We also draw in both directions. Blinked. We blink frequently.
- 5. Draw a very large circle with the eyes. This exercise can be done at any time. It is undesirable to do this only when your eyes are tired. No extra eye strain required! We blink frequently.
During the exercises, we definitely connect the psycho-emotional state - we try to feel that we have love inside, we take care of our eyes. We must still have a 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 to ensure visual functions.
How do we do it?
Very simple. We look at the tip of the nose and look forward. Everything ahead of you will bend, and that's okay. We also note that in front, with double vision, the view improves, the sharpness increases. Blinked.
An analogue of this exercise can be a home simulator: take a strip of cardboard (about 20 cm) and draw circles of different colors at a distance of 1. 5 cm, connect them to each other.
How to work with such a simulator?
If you or your child wear glasses, this exercise can be done without glasses, as nearsighted people can see very close up. You put it on your nose, look at the far circle, count to three, look at the nearest circle, and so on to the last circle, and vice versa. You do this over and over again.
I draw your attention to the fact that in your eyes there will be a small double. We do it to relieve tension. We often blink at the end.
Exercise "Palm"
Another very important exercise is Palming. You will find it in Chinese medicine, in many eastern directions. It's a little meditative. This is a relaxation exercise. It needs to be done more often.
You sit down at the table, rub your palms together to keep them warm, and fold them together. Form a triangle between them. Make boats from your palms and place them on your eyes, elbows on the table. We do not bend the cervical spine, we cover our eyes under our palms. The light should not pass through the hands.
Direct your attention to the center of the palm and imagine some color.
What is the best color to represent? The most perfect is black. You seem to paint your entire field in black paint.
Because? Because at this time you can see shades of gray, some flashes 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, at this point your head should be empty. This is very difficult to do. To achieve this, pay attention to your breath: inhale - cool down, exhale - warm up.
How often do "Palming"?
Ideally, do it every half hour for two minutes, with any visual load nearby. I'm not talking about television. That is, you must do this quite often. Don't overwork your muscles. 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 down when reading and writing!
Each person has their own distance from the eyes to the written surface. This is the "jamon distance" - from the elbow to the fingertips touching the temporal region. This is the ideal eye distance. As soon as you start to bend over, your muscle is overworked. In addition, the speed of loading on this muscle increases exponentially.
I always give this example to children when I teach the "School of Insight": when you sit correctly, it's like you're walking down the street. But if you bend over a little, it's like putting 50 kg on your shoulders, that is, a sack of potatoes. This is the load experienced by our ciliary muscle.
Therefore, in no case, under no circumstances should you bend down while reading or writing. This is a basic visual habit!
If you are sitting at a computer, on a phone, on a tablet, on any gadget, hang some 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 must see or any emotional image you want to see. Every 15-20 minutes of close-up work, you look at this image for 5-10 seconds.
Thus, if you study, read, write, sit at the computer for an hour, you should look away 4 times and walk 2 times. These are true visual habits.
When I ask, "When do you do eye exercises, " most people say that's when they're sick and tired.
This is not entirely correct! You must be one step ahead, that is, not let them get tired.
How to follow the result of gymnastics for the eyes
I had an exemplary case in practice. I asked a teenager
🇧🇷Have you ever done eye exercises?
🇧🇷Yes I did but I gave up
🇧🇷Because?
🇧🇷I didn't see the result🇧🇷
This is very important - to see the result!
Because? Because myopic people, as they didn't see very well, continue to see farther away not very well. But if your vision doesn't get worse, if it doesn't go down, isn't that the result? I think it's a very good result.
How to understand - is there a result or is there no result? There is a very simple way to do this. It's called "determining another clear point of view". It is measured once a month, it is not necessary to measure every week. It is determined for each eye separately, without correction, that is, without glasses, under the same conditions. The result must be logged somewhere.
You get a little text. It could be a note for medications, for example, or any other well-written text. And the text you use is always the same. Close one eye with your palm, move the text away when you don't see it. And you start to slowly approach.
When you bring the sheet up just far enough to see it, you need to fix the distance from the lower orbital bone (under the eye) to the text - that will be your other point of clear vision.
If your other clear vision spot stays in place from month to month, your vision will not deteriorate. If it increases by 1 or 2 centimeters, your vision improves subjectively. But if your closest point of view begins to rapidly approach, then you are doing something wrong and you should definitely contact an ophthalmologist! This will be your signal to do so.
What does the result depend on?
If you master this gymnastics, what else will the result depend on?
The first is about your mood, about how you do this gymnastics. Make sure you do it in a good mood. Because at this time, endorphins, or hormones of pleasure, are released in our body, and they help to put everything in order in your body.
The second, of course, is regularity. If you don't do this every day, it will never become a habit. And eventually, at some point you just stop doing it.
What else does our success depend on? Of desire and knowledge. If you want and know what to do, then you are doomed to the result!
Be healthy.