Gymnastics for the eyes has been used for a long time. There are now a huge number of different exercises on the Internet. People promise that if you do these exercises you will completely restore vision with myopia. It is both true and false. Why? Sometimes vision deteriorates, but it is not myopia. It's just a muscle spasm or weakness. In this situation, regular active eye exercises can really restore vision.
When does eye gymnastics help?
In true myopia, the eye is stretched and the image is focused some distance in front of the retina rather than on it. From then on, everything is blurred in the distance and the eye sees well up close. It's nearsightedness or nearsightedness - what one in three 11th graders suffer from. To prevent vision problems, exercise alone may not be enough. All children should visit the eye protection room once a year.
Eye gymnastics will improve cell nutrition, strengthen eye muscles and subjectively improve your vision. But, of course, the exercises will not go around an elongated eye. By working the muscles, they can bring your 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 life. Indeed, today we understand that neither the telephone, nor the gadgets, nor the computer will disappear from our world. And they will only intrude more into our lives.
If your child is facing a visual impairment problem or you suspect that the child's vision has declined -do not self-medicate, wasted time can have 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 work day. Getting out of bed quickly upon waking is never recommended.
Why? 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 and close our eyes several times to make the circular muscle of the eyes work.
- 2. Raising eyebrows forcefully as if surprised.
- 3. We often blink.
These exercises take 5 to 10 seconds. After that, our eyes are ready for a new day. You can also smile - it will be simply wonderful!
Eye muscle training
Why is it?
Any muscle training improves nutrition and blood supply to cells, all 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 just raise our heads. If we have to look to the left, we turn our heads, but don't squint our eyes.
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. Keep the head straight and make eye movements up and down with maximum amplitude until slight tension. At the same time, it is imperative to maintain a smile, a posture and a good mood. We often blink.
- 2. We try to look at the left and right ear. The rest is the same - we do it with slight muscle tension, remember posture. We often blink at the end.
- 3. Draw a butterfly with a glance in the sequence: from top to bottom, diagonally, from top to bottom, diagonally. Then we change direction: from bottom to top, diagonally, etc. This is how our oblique eye muscles are trained. They blinked.
- 4. Draw a vertical roller coaster and change direction. Then we "put" this eight aside and we get the sign of infinity. We also draw it both ways. Blinked. We often blink.
- 5. Draw a big-big 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 additional eye strain required! We often blink.
During the exercises, we definitely connect the psycho-emotional state - we try to feel that we have love inside, take care of our eyes. We still need to have a very good mood inside, then our training efficiency will only increase.
Exercise "Convergence"
This exercise is also very useful - here we train the internal muscles of the eye. They are very important for providing visual functions.
How do we do this?
Very simple. We look down the nose and wait impatiently. Whatever awaits you will double, and that's okay. We also note that in front, with double vision, vision improves, sharpness increases. 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, this exercise can be done without glasses, as nearsighted people can see well up close. You put it up to your nose, look at the farthest circle, count to three, look at the closer circle, and so on to the last circle and back. You do this several times.
I draw your attention to the fact that there will be a little double in your eyes. We do to ease the tension. We often blink at the end.
Exercise "Palmer"
Another very important exercise is Palming. You will find it in Chinese medicine, in many eastern directions. It's a bit meditative. This is a relaxation exercise. It needs to be done more often.
You sit at the table, rub your palms together to keep them warm, and cross them. Form a triangle between them. Make your boat fins and put them on your eyes, elbows on the table. We do not bend the cervical spine, we cover our eyes under the palms. The light should not pass through the hands.
Direct your attention to the center of the palm and imagine color.
What is the best color to represent? The most perfect is black. You seem to be painting your whole lot with black paint.
Why? Because at this time you can see gray colors, lightning, etc. You can also imagine blue and green colors. These are relaxing colors. You can represent the sea or the forest. Most importantly, at this time your head should be blank. It is very difficult to do. To achieve this, focus on your breathing: inhale - cool, exhale - warm.
How often do you "Palm"?
It is ideal to do this every half hour for two minutes, with any visual load nearby. I'm not talking about TV. In other words, you should do it quite often. Don't let your muscles overstretch. 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?
Under no circumstances should you bend down when reading and writing!
Each person has their own distance between the eyes and the written surface. This is the "jamon distance" - from the elbow to the fingertips touching the temporal region. This is the ideal distance for the eyes. As soon as you start leaning, your muscle is overloaded. In addition, the speed of the load on this muscle increases exponentially.
I always give this example to the children when I teach in the "insight school": when you sit correctly, it is like walking down the street. But if you bend even a little, it's like putting 50 kg on your shoulders, that is, a bag of potatoes. This is the load experienced by our ciliary muscle.
So under no circumstances should you bend down while reading or writing. It's a basic visual habit!
If you're sitting in front of a computer, phone, tablet, or any gadget, please hang a picture somewhere in the distance. It should be quite small, but you should be able to see it well.
For example, it could be a calendar with numbers you should see or any emotional image you want to watch. Every 15-20 minutes of close range work, you look at this image for 5-10 seconds.
So if you study, read, write, sit at a computer for an hour, you should look away 4 times and feel 2 times. These are the real visual habits.
When I ask, "When you do eye exercises, " most people say it's when they're sick and tired.
That is not exactly correct ! 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 in practice. I asked a teenager
-Have you done any eye exercises?
-Yes I did, but I gave up
-Why?
-I did not see the result.
This is very important - to see the result!
Why? Because the short-sighted, as they did not see very well, continue to see very badly. But if your sight 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 - there is a result or no result? There is a very simple way to do this. This is called "determining another point of clear vision". It is measured once a month, it is not necessary to measure it every week. It is determined for each eye separately, without correction, that is to say without glasses, under the same conditions. The result must be saved somewhere.
You take a short text. It can be an annotation to medicines, for example, or any other finely written text. And the text you use is always the same. Close one eye with your palm, move the text away when you can't see it. And you start to approach slowly.
When you bring the sheet just far enough to see it, you need to fix the distance between the lower orbital bone (under the eye) and the text - this will be your other point of clear vision.
If your other point of clear vision remains in place from month to month, your vision does not deteriorate. If it increases by 1 or 2 centimeters, your vision is subjectively improving. But if your closest point of vision starts to approach quickly, you are doing something wrong and you should definitely contact an eye doctor! 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 on your mood, on the way you do this gymnastics. Make sure you do it in a good mood. Because at this time, endorphins, or pleasure hormones, 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 it every day, it will never become a habit. And, in the end, at some point, you stop doing it.
What else does our success depend on? Desire and knowledge. If you have a desire and you know what to do, then you will be doomed to the result!
To be in a good health.