The first exercises to protect eyesight were created long before Christ.Yogis, who created complexes for the whole body, did not forget our eyes.They knew for sure that for the best results, you need not only exercise, but also proper rest.
The large amount of information we "absorb" every day requires almost constant strain on our eyes.And naturally they get tired.Many vision problems are caused by overexertion.Even a person who is "one" needs rest for his eyes.Otherwise, symptoms such as dry eyes, redness, and distant vision may appear after hard work.What can we say about those whose eyesight is very desirable - in this case, rest for the eyes is simply necessary.It is not without reason that W. G. Bates and his student M. D. Corbet relied heavily on this fact when creating their system for improving vision.
The exercises and relaxation for the eyes that will be given below (which includes both a yoga complex and exercises according to W. G. Bates and M. D. Corbet) are quite simple and will not take much time.But... everything ingenious is simple and yet complex.Therefore, try to carefully read the description of the exercise first.If it is written that the movement should be smooth, this is important.If breathing instructions are given, heed them.Do not forget about these "little things", then training and rest will be most effective.
The first is rest.Palming
Sit up straight, relax.Cover your eyes in this way: the middle of the palm of your right hand should be opposite your right eye, the same as your left hand.Palms should lie gently, there is no need to press them hard on the face.Fingers can pass to the forehead, they can be placed side by side - it is more convenient for you.The main thing is that there are no "slits" that let the light through.When you are sure of this, lower your eyelids.The result is that your eyes are closed and, in addition, your hands are covered with palms.
Now put your elbows on the table.The main thing is that the neck and spine are almost in a straight line.Check that your body is not tense, that your arms, back and neck are relaxed.Breathing should be calm.
Now try to remember something that gives you pleasure: how you rested by the sea, how everyone congratulated you on your birthday, the starry sky... You can do this exercise with music.Consciously relaxing your eyes is very difficult (remember, you can't control your heart either).Therefore, you should not try to control your situation - this will only harm the purpose of the lesson;think about something pleasant instead.
Exercise can also be done at work by giving yourself short breaks.Even after 10-15 seconds, your eyes will have time to rest a little.But of course, it is better if you take at least a few minutes to relax.
After completing the exercise (especially if you have been doing it for a long time), gradually open your palms, let your closed eyes get used to the light a little, and only then open them.
"Write with your nose"
This exercise is aimed at relaxing both the eye muscles and the neck.Tension in this area disrupts the proper nutrition of the eyes (in other words, the blood supply process slows down).
The exercise can be performed lying down or standing, but is best done while sitting.Relax.Close your eyes.Imagine that the tip of your nose is a pencil that you can write with (or imagine that a long pointer continues the line of your nose - it all depends on what is more convenient for you, the main thing is that you and your eyes are not strained).Now write (or draw) in the air with your pencil.Exactly what is not important.Different letters, names of cities and countries, write a short letter to your loved one.Draw a house with smoke from the chimney (as you did when you were a child), just a circle or a square.
If you want to give your eyes a little rest while sitting straight at your desk, you can imagine writing with the tip of a needle on the head of a pin instead of a pen.Then your colleagues will not ask you what you are doing, because your head movements will be almost invisible from the outside.The staff will think you are sitting with your eyes closed to get some rest.Which would not be far from the truth.You can also relax your eyes while commuting home from work on public transport.
"From My Fingers"
Relaxing your eyes can be achieved by looking without focusing on something.This exercise is suggested to you to relieve eye strain.It can be done sitting, lying, standing.
Bend your elbows so that your palms are slightly below eye level.Open your fingers.Make smooth turns of your head left and right while looking into the distance, not at your fingers.Let your gaze slide without lingering on anything.If you do everything correctly, your hands will "float" in front of you: it should seem to you that they are moving.
With your eyes open, perform three turns with your eyes closed (even closed eyes should not "catch up" on anything. Do the exercise 20-30 times, breathing freely, without straining.
If you can't get the motion effect, try this.Extend your index finger.It should "look" up.And your nose should touch it.Close your eyes and turn your head left and right so that your nose touches your finger as it passes.Open your eyes without stopping to turn your head (don't focus on your finger, look at the distance!).You will probably see the finger "moving".
Morning complex
For those who have difficulty opening their eyes in the morning, this complex will be a real salvation.If you can do palming several times a day (during a lunch break - longer, at least 10-15 seconds every 1-2 hours) and "write" something with your nose (during a lunch break and on the way to work), over time you will feel that your eyes will not be as tired as before.You can do some exercises at night.Especially if you watch TV, sit at the computer or read a book before going to bed.
So let's go back to the morning.
- Stretch well, roll from side to side a few times.Don't hold your breath while doing this.Instead, breathe deeply and calmly.
- Open your eyes and mouth wide several times.
- Close your eyes tightly (6 times), make 12 light flashes.
- Do the "Write with your nose" exercise.
- Do eyebrow exercises (see the image below).
- Turn the fingers.
- Do the palming.
Palming should take about 5 minutes.The rest of the complex (the previous 6 exercises) should take the same amount of time.
Eyebrow training
In the morning, most of us want to say, like Gogol's Viy: "Lift my eyelids!"And they get heavier over time.Eyebrow exercises will not only help your eyes get rid of this heavy pressure, but also help you look younger.
Raise your eyebrows as high as you can while observing the feeling that appears above your ears.Your task is to repeat this feeling over time without raising your eyebrows.Of course, not everyone can do this exercise right away.You may not notice any special sensation when you lift your eyebrows for the first time.Take your time, listen to yourself and you will succeed.
The main yoga complex for the eyes
Yoga recommends this complex to maintain good vision.As the yogis themselves say, if you do this every morning and evening starting from youth, you can maintain good eyesight until old age and not need glasses.
Before performing the complex, sit in a comfortable position (it is better if you can sit on your heels on the gym mat, but you can also sit in a chair).Straighten your spine.Try to relax all muscles (including facial muscles) except those that support the sitting position of the body.Look straight ahead;if there is a window, look there;if not, look at the wall.Try to focus on your eyes, but without excessive strain.
Exercise number 1
Breathing deeply and slowly (preferably from the stomach), look between the eyebrows and keep your eyes in this position for a few seconds.Inhale slowly, return your eyes to their original position and close them for a few seconds.Over time, gradually (no later than 2-3 weeks), the delay in the upper position can be increased (from six months to a few minutes).Repeat the exercise 10 times.
Exercise number 2
Take a deep breath and look at the tip of your nose.Hold for a few seconds and exhale, bringing your eyes back to their original position.Close your eyes briefly.Repeat the exercise 10 times.
Exercise No. 3
While exhaling, slowly turn your eyes to the right ("all the way", but without too much tension).Without pausing, while exhaling, return your eyes to their original position.In the same way, turn your eyes to the left.
Do one cycle to start with, then two (after two to three weeks) and eventually three.After completing the exercise, close your eyes for a few seconds.Repeat the exercise 10 times.
Exercise number 4
As you inhale, look to the upper right corner (about 45° from the vertical) and without pausing, bring your eyes back to their original position.On the next inhalation, look at the lower left corner, and when you exhale, return your eyes to the starting position.
Do one cycle to start with, then two (after two to three weeks) and eventually three.After completing the exercise, close your eyes for a few seconds.
Repeat the exercise 3 times.
Exercise No. 5
As you inhale, lower your eyes and then slowly turn them clockwise, stopping at the highest point (12 o'clock).Without pausing, start exhaling and continue to roll your eyes down clockwise (to 6 o'clock).One circle is enough to start, you can gradually increase their number to ten circles (within two to three weeks).In this case, after the first round, it is necessary to start the second immediately without delay.After completing the exercise, close your eyes for a few seconds.Then do this exercise by turning your eyes counterclockwise.Palming (3-5 minutes) is necessary to complete the complex.
Concluding the "Gymnastics for the eyes" section, we would like to note that in order to get the best results, you should take care of your health in general.According to experts, good vision mainly depends on proper nutrition, including the presence of sufficient vitamins.Remember that the healthiest food is natural (not artificial or canned) food, subjected to minimal heat treatment.It is the one that stores the most useful substances.