Eye gymnastics has been used for a long time. There are now a large number of different exercises on the Internet. People promise that if you do these exercises, you will completely restore myopia vision. This 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, active regular eye exercises can really restore vision.
When does eye gymnastics help?
In true myopia, the eye is pulled out and the image is focused some distance in front of the retina, rather than on it. So everything is blurry in the distance and the eye sees well up close. This is myopia or myopia - which affects one in three students in the 11th grade. To prevent vision problems, exercise alone may not be enough. All children must visit the eye care room once a year.
Gymnastics for the eyes will improve cell nutrition, strengthen the eye muscles and subjectively improve your vision. But, of course, the exercises will not round him from the elongated eye. By working the muscles, they can bring your image a little closer to the retina, or 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. Indeed, today we clearly understand that neither the phone, nor the devices, nor the computer will disappear from our world. And it will only be introduced more into our lives.
If your child is facing the problem of visual impairment, or you suspect that the child's vision has declined -do not self-medicate, wasted time can lead to irreversible consequences. In this case, please contact us immediatelypediatric ophthalmologist.
Where to start eye gymnastics?
I recommend starting your eye exercises with your morning exercises to prepare your eyes for the day at work. Getting out of bed as soon as the alarm goes off is never recommended.
Why? Because when we sleep we are relaxed. And in a new way of working for the body, you have to enter gradually.
What should be done?
- 1. We repeatedly open our eyes and close them tightly so that the circular muscle of the eyes works.
- 2. Forcefully raise our eyebrows as if we are surprised.
- 3. We blink a lot.
These exercises last 5-10 seconds. After that, our eyes are ready for the new day. You can also smile - it will be simply wonderful!
Eye muscle training
what is it for?
Any muscle training improves nutrition and blood flow 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 head. If we need to look to the left, we turn our head, but do not squint.
Because of this, 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. Keep your head upright and make movements with your eyes up and down with maximum amplitude to slight tension. At the same time, it is necessary 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 work with slight muscle tension, remember the posture. We often blink at the end.
- 3. Draw a butterfly with a view in sequence: from top to bottom, diagonally, from top to bottom, diagonally. Then we change the direction: from bottom to top, diagonally, etc. This is how our oblique eye muscles are trained. They blinked.
- 4. Draw a large vertical eight and change the direction. Then we "put" this eight to the side and get the infinity sign. We also draw it in both directions. Blink. We blink often.
- 5. Draw a big-big circle with eyes. You can do this exercise at any time. It is undesirable to do this only when your eyes are tired. No additional eye strain required! We blink often.
During the exercises, we certainly connect the psycho-emotional state - we try to feel that we have love in us, care for the eyes. We must still 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 do we do that?
Very simple. We look at the tip of our nose and look ahead. Everything in front of you will double, and that's okay. We also note that in front, with double vision, vision improves, sharpness 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 you can do this exercise without glasses, because nearsighted people can see well up close. Put it on your nose, look at the far circle, count to three, look at the closer circle, and so on to the last circle and back. Do this several times.
I draw your attention to the fact that it will be a little double in your eyes. We are working to reduce the 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 keep them warm and cross them. Form a triangle between them. Make boats out of your palms and put them on your eyes, elbows on the table. We do not bend our neck spine, we cover our eyes under our palms. The light must not pass through the hands.
Focus your attention on the center of your palm and imagine a color.
What is the best color to represent? The most perfect is black. It seems like you painted the entire field black.
Why? Because at this moment you can see gray colors, some flashes and so on. You can also imagine blue and green. These are relaxing colors. You can represent the sea or the forest. Most importantly, your head should be empty at this point. This is very difficult to do. To achieve this, pay attention to your breath: inhale - cold, exhale - warm.
How often to do "Palming"?
It is ideal to do this every half hour for two minutes, with any visual load. I'm not talking about TV. That is, you should do it often enough. Don't let your muscles get overworked. 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 should you develop and definitely instill in your children?
Under no circumstances should you bend down when reading and writing!
Each person has their own distance from the eyes to the writing 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, then your muscle is overloaded. Moreover, the loading speed of this muscle increases exponentially.
I always give the children this example when I teach the "School of Insight": when you sit properly, it's like you're just walking down the street. But if you lean even a little, it's like putting 50 kg on your shoulders, that is, a sack of potatoes. This is the load experienced by our ciliarymuscle.
So, under no circumstances, under no circumstances should you bend down while reading or writing. This is a basic visual habit!
If you are sitting at a computer, phone, tablet, any device, hang a picture somewhere further away. It should be small enough, but you should be able to see it clearly.
For example, it can be a calendar with numbers you should see or any emotional picture you want to look at. Every 15-20 minutes of close-up work, you look at this picture for 5-10 seconds.
So, if you study, read, write, sit at the computer for an hour, you should look into the distance 4 times and at your palm 2 times. These are true visual habits.
When I ask, "When do you do eye exercises, " most people say it's when they're sick and tired.
This is not entirely true! You have to be one step ahead, i. e. don't let them get tired.
How to track the result of eye gymnastics
I had an exemplary case in practice. I asked the teenager
-
-
-
-
This is very important - to see the result!
Why? Because myopic people, since they don't see very well, continue to see further not very well. But if your vision does not deteriorate, if it does not fall, is that not the result? I think this is a very good result.
How to understand - the result is there or not? There is a very simple way to do this. This is called "determining the further point of clear vision". It is measured once a month, it is not necessary to measure every week. It is determined for each eye separately, without correction, i. e. without glasses, under the same conditions. The result must be recorded somewhere.
Take the small text. It can be a note with medication, for example, or any other finely written text. And the text you use is always the same. Cover one eye with the palm of your hand, move the text to a distance when you can't see it. And you start slowly getting closer.
When you bring the sheet just enough to see it, it is necessary to fix the distance from the lower orbital bone (under the eye) to the text - this will be your further point of clear vision.
If your further point of clear vision stays the same from month to month, your vision is not getting worse. If it increases by 1 or 2 centimeters, then your vision subjectively improves. But if the point of your closest vision begins to rapidly approach, you are doing something wrong and definitely consult 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 in your mood, about how you do this gymnastics. Make sure you do it in a good mood. Because at this moment endorphins, or hormones of pleasure, are released in our body, which help to put everything in order in the 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 knowledge. If you have the desire and know what to do, then you will be condemned to the result!
Be healthy.