Relaxing Eye Gymnastics: 10 most effective exercises

8 May 2025

Today, every person is surrounded by modern gadgets: smartphones, TVs, computers, prefixes, etc. , looking at which they actually spend the day, especially if the work is connected to the computer. Human eyes are most of the time in severe tension, which provokes dry eyes, irritation, fatigue and discomfort. Despite the insignificance of such symptoms - we can safely say that these are the first signals that show a deterioration of your vision.

Important!Even in the absence of all the symptoms, the eyes need a good rest and a regular performance of warm -Up.

Causes of Visual Damage

Vision may deteriorate due to a number of external factors or due to genetic predisposition. According to statistics, every third inhabitant of the Earth has certain vision problems, most of which are manifested in childhood and adolescence.

The main groups of disorders of the proper functioning of the visual apparatus:

Congenital pathologies- occur during the development in the womb;

Hereditary- transmitted genetically, by parents of a child or after 1 or several generations;

Acquired visual disability- a deterioration that causes external factors.

The most common diseases of the visual organs:

Myopia (myopia).

Hyperopia (Farsightedness).

Astigmatism and amblyopia.

Adverse factors that contribute to visual damage

Smoking, drinking alcohol and drugs;

Regular, long work in front of the computer;

Stress, constant mental overvoltage, improperly selected and severe physically. loads;

Irregular and malnutrition;

Discrepancy with the rules for visual hygiene;

Advanced diseases of the eyes of infectious and inflammatory nature;

Neglect of ophthalmologist's recommendations;

Strong poisoning toxic substances;

Chronic diseases of the heart muscle, as well as autoimmune and diseases of infectious etiology;

Age -related changes;

Injuries to the organs of vision, skull and face.

When are eye exercises effective?

When performing any exercises to prevent disorders and visual recovery, it is very important to do them properly, regularly and not stop, noticing the less improvement, but continue to engage.

The purpose of the set of exercises:

Relaxation of vision or long -term voltage (reading, computer work);

Strengthening the eye muscles.

Important!For the first time, it is enough to perform 1 set of exercises to choose from, do not "catch" immediately for everything, otherwise you risk even more eyes.

You can often pour 20-25 times between exercises to reduce the level of loading and stress to the visual organs.

Contraindications to Exercise Therapy

The classes of therapeutic physical culture (exercise therapy) are shown to all people suffering from myopia (acquired or in the progressive stage, but without complications in the form of retinal detachment). The most effective exercises will be for children and adolescents. When prescribing exercise therapy, it is important not to miss the moment and do this in the initial stages of myopia development and other eye diseases. This will increase the effectiveness of the methodology and reduce the degree of pathology.

Medical physical education is contraindicated in persons with the existing threat of the retina and will also not have a positive effect with innate myopia.

Exercise with short -sightedness, distant and astigmatism

Loading the eyes with astigmatism

To reduce the tension of the lens and the muscles of the visual organs with astigmatism, try not to focus your eyes on a particular object and look at the distance, then slowly close and open your eyes. Repeat the exercise 5-7 times.

Take a comfortable position, sit down, straighten your back, rub your palms together until they warm up. Cross your hands and close your eyes. Make sure the light does not penetrate your fingers, it is better to do such an exercise in complete darkness. Completely relax and sit there for 5 minutes.

Slowly move your eyes up, then look at it left and right. Close your eyes, relax. Make some deep, slow exhalations and breaths.

Short -sighted

Place the index finger on the outer corner of the eye, the middle in the center of the eyeball, the nameless - in the inner corner. Lower your eyelids with your fingers, repeat the exercise 10 times;

Fold together the ring, index and middle fingers of both hands, press the upper eyelids, wait 2-3 seconds. Repeated exercises should be performed 4-5 times;

Sit in a comfortable position, press your eyes for a lot of seconds, open your eyes, sit in this condition as long as with your eyes closed. Multiple repetition is 7-8 times;

With the index finger, lift the area located between the century and the eyebrows, and slowly lower the eyelid down. Repeat the visual exercise 10 times.

Heat with Farsightedness

To perform gymnastics, use a small printing book. Regularly read similar texts several times a day. Start reading in daylight, closer to the evening, silence the light. When performing such an exercise, you need to find the optimal lighting option in which the eyes will be slightly tense.

Stay comfortable, straighten the posture, fix your gaze forward. Slowly turn your head to the left as you move your eyes, also do the exercise for the right side, repeat 8-10 times in both directions.

Sit in a chair, lift your right hand up so that it is at your eye level. Draw a circle in the air, following the direction of the clockwise, and move your eyes after your finger. Repeat 8 times.

Children's Eye

"Funny clock"- We need to imagine that a child's eyes are arrows that need to move left and right. The head should be in a uniform position, repeat the exercise at least 20 times.

"Little traffic lights"- The child will be in the role of a true traffic light, which will have to close the two eyes in turn and focus on the subject.

"Butterfly wings"- The eyelids and eyelashes of the child, thanks to the fields of fantasy, will turn into the wings of the moths that need to move quickly without reducing their eyes.

"Far and near"- Using adhesive tape or plate, glue a small circle to the window glass, ask the baby to focus on it first, then look at the items in the window (cars, traffic lights, at home).

"Atrick. Who? "- Sit next to your child so that your eyes are against him. The purpose of the exercise is to look into the eyes and try not to blink. As soon as the baby blinks - let him imagine that he falls asleep and relax. Such alternating stress with relaxation has a beneficial effect on the organs of vision.

"Zhmurki"-For 5-7 seconds, you need to pull your eyes hard, then completely relax without opening the eyelids. Repeat 8-10 times.

"Finger massage"- The exercise suggests that it caresses the closed eyelids with your fingers. You can also massage cheekbones and eyebrows, this will help to increase blood flow and will use the baby's vision useful.

5 effective complexes

Palm in U. G. Batesu

Warning!Starting the application of gymnastics for visual vision, it is necessary to remove glasses and lenses.

To perform the exercise, do a comfortable posture, place your knee stand and focus on it with your elbows. A very important role in the performance of palmation is played by a comfortable posture, which will contribute to the relaxation of the eyes and the whole body. If you can't relax, you can lie on a flat surface. If any muscles during gymnastics are tense, the exercise will be ineffective and useless.

Palm is called "eye warming" in the simple way. Rub your palms to each other so that they become hot and close your eyes so that the edge of the palms closes the nasal sinuses and the closed fingers are crossed. Make sure the palms do not touch the eye. The exercise is performed within 5 minutes.

What does a person see during the palm?

Performing such an exercise to improve vision, many people in the first seconds see many flickering, bright dots, distorted stripes and multicolored foci. Such images show that the eyes are very tense and they need to relax. After 3-5 minutes, all spots and glare disappear, complete darkness occurs.

In order to achieve the maximum positive effect of Bates exercise, it is important to stay in a good mood, to be calm and to think about something good. This can be a pleasant and expensive memories for you, the embodiment of the hidden dream that you can imagine in the flight of fantasy and many other things that will help to achieve internal balance. For complete relaxation, you can use calm music - the classics or the sounds of the wild. The exercise will take about 5-7 minutes.

Palming was successful if you see complete darkness without spots, glimpses, etc.

Before filling your palms, remove your palms on your face without opening the eyelids for another half minute. Slowly turn your head left, right, open your eyes and flash quickly for 1 minute. Palm should be repeated up to 5 times a day, this technique will be particularly effective during long -term work in front of the monitor or in reading between reading. Regular performance of such an exercise in combination with other methods will help to increase visual acuity for a long time.

Solarization: Life -Light

Solarization can be done in two ways:

In daylight, closing your eyes.

During sunset or sunrise, opening the eyes.

Solarization of sunlight

Solarization exercises can be performed all together or by choosing one you like.

The exercise is performed at sunset or sunrise, with eyes open. Stand, exhale, straighten your back and focus on the sun, observing its decrease or increase;

A river, pond or sea is required to perform the exercise. It is necessary to focus on the sun, which affects the water surface;

During the day, stand so that the sun is pointing to your face, close your eyes, slowly turn your head to the left, then to the right. Try to relax and not think of anything;

For the effective application of solarization, it is necessary to find a partial shade (near the tree, at the corner of the building). Close your eyes, stand so that the shade falls in one eye, and in the second sunlight. Make a smooth swing in different directions using the whole body.

Solarization in artificial light

The exercises are performed using a candle or table lamp.

Candle solarization:

In complete darkness, light the candle, place it at a distance of 1 meter, at the level of the eyes. Focus on the flame for a few minutes;

In the second exercise it is necessary to concentrate vision on the reflection of the flame. Place a lit candle near the dish with water so that you see the reflection of the candle, you should look at it at an angle of 30 degrees to the water.

Solarization with a lamp or lampSThe ideal strength of the exercise lamp is 150 watts. Stay facing the source of artificial light, close your eyes, rotate your head smoothly in different directions for 2-3 minutes.

Important!In order to increase the effectiveness of exercise, solarization is completed by palmation.

Charging the eyes from Norbekov

Take a comfortable position, keep your head evenly, hurry your eyes to the ceiling, and mentally continue moving the pupils above your forehead, up;

Slowly look sideways, mentally put it through the ears, to the back of the head;

Make sure your head is in a uniform position. Look down, continue to move the students, mentally imagine that you are looking at the throat;

The head should be uniform and stationary, only the eyes will participate in the exercise. Enjoy the eyes of the imaginary lines in the following sequence:
The right lower corner - the left upper corner - the left lower corner - the right upper corner.

The left lower corner - the right upper corner - the right lower corner - the left upper corner.

After the exercise, relax and quickly spray for 1-2 minutes.

Take the index fingers to the eyes to the closest distance that it will be possible to focus the vision. Smoothly take your fingers in different directions horizontally. Only lateral vision is used when performing the exercise. Repeat-3-5 times, with rest for eye rest;

Take a comfortable position, keep your head evenly. Imagine a large wall clock in front of you and slowly look in a circle with your eyes, focusing your eyes on any figure. Move first, then counterclockwise. Try to make movements in a circle as long as possible. With each performance of such an exercise - increase the imaginary size of the clock. Also, such an exercise can be done with eyes open, looking in the sky;

Spend your eyes through an imaginary eight or on the sign of infinity with a large size. Move first from left to right, then in the opposite direction. After the exercise, quickly hit it for 1 minute;

One of the most effective exercises for the inclined muscles of the visual organs, develops lateral vision, reduces the symptoms of myopia. It is performed in silence, without external sounds, people, so as not to be scared and not to be distracted. Power your eyes to your nose, bring the index finger as close as possible to your nose, focusing on it. Slowly approach and put your finger, then relax, look at you, trying to notice the surrounding objects. It is impossible to move your head and eyes.

Norbekov advises to do gymnastics to improve vision in three ways:

Do exercises, opening your eyes;

Repeat the Vision Gymnastics Complex, but already with your eyes closed;

Mentally repeat all the exercises.

The authorities exercise

Exhaustion Technique of Exercise To Improve Vision:

"Up and down"- Pass your eyes up and down, then back. Exercise to perform slowly, without sudden movements, 3-5 times. At the end, flour 1 minute;

On the same principle, the second exercise is performed"On the right and on the left"- Alternatively, by translate your eyes from the side, repeat - 5 times;

"Diagonally"- Lay the diagonal to the right - left down, 4 times. Blink 30 seconds. 4 times in the opposite direction: left up - right down. Flash again for 30 seconds;

"Rectangle"-And you need to look around the imaginary large rectangle, starting from the right upper corner clockwise 4-5 times, then in the other direction 4-5 times. After each approach, pour a little to relax your eyes;

"The Face of the Clock"- Find with the help of imagination and fantasies a large dial of hours with numbers. Close your eyes, look at the circle clockwise, and then repeat the exercise back clockwise. Repeat-4-5 times, then some flour;

"Snake"-"Draw" a smooth line in the form of a snake, slowly look from the tail to the head and back 3-4 times. We flash 1 minute;

"Bow"- We represent a large bow, close our eyes, begin to lead the contour of the object, starting from the lower lower corner. Repetition-4-5 times. Flying;

"Clock"- presenting a large watch, drive on the outline, starting from the upper left corner, repetition 4 times. Flying;

"Spiral"- Keep your head evenly, relax. Mental imagine a spiral and rotate it and counterclockwise, repeat 5 times and flash for 1 minute;

"Horizontal spiral"- Close your eyes, imagine a large tube in front of you. Mental "roll" the rope turns on it, then unscrew them back. Flashes 1-2 minutes;

"Vertical spiral"- It is performed according to the same principle as the previous exercise, only we change the position of the vertical tube. Repeat 4-5 times, pour 1-2 minutes;

"Globe"- Imagine a globe to you, try to look at it and "promote" it, first to the right, then to the left. Repeat 6-8 times, pour 1-2 minutes.

Tibetan warm -up

In order to achieve maximum positive effect and result, it is necessary to perform the whole complex of Tibetan exercises regularly. Sometimes there is not enough time for this, then the Tibetan warm -up will come to the rescue that will not take long and does not require special performance skills.

First, place the index fingers in front of you and bring it to your face, then slowly remove your hands from the side and follow your fingers without moving your head. Slowly take your eyes clockwise and against it, making the largest circle as much as possible. Blink very quickly for 2-3 minutes. Imagine that you have a large dial of wall clocks and pull along the outline to the left, then to the right. After each exercise, do your palms.

Reference!Tibetan warm -Up to improve vision and weight is especially effective in glaucoma and cataracts.

10 best exercises

Curtains

Most often and quickly flashes in 3-4 minutes, this exercise helps to improve blood circulation.

We are looking out the window

Form a small ball of plasticine or sculpting, attach it to the window glass. First, focus your eyes on it, then look at every distant object outside the window. After a few days of performing such exercises - you can complicate your task, each time you choose an additional element at a great distance.

Big eyes

Sit evenly, look at you. Climb your eyes hard for 20-30 seconds, then open them as wide as possible. Repeat exercises-10-12 times.

Massage

Combine the index, medium and rings from the left and right hand. Place them on the eyelids closed. Press the eyeballs lightly for 2-3 seconds, then remove your fingers and open your eyes. Repeat-4-5 times, after the exercise fast flour.

Hydromassage

After and before you go to bed, you need to rinse your eyes with a contrast shower. Once you wake up, start with hot water, then continue the water procedures with cold water. In the evening - on the contrary, first with cold water, then noticeably hot.

We draw a picture

One of the most effective vision exercises is complete relaxation of the eyes. Sit comfortably in the dark, close your eyes and imagine what you like and soothe.

We take a picture of our eyes

These exercises should be performed as quickly as possible:

Draw a sign of infinity or letter S. move to right to left and back. Then rearrange the sign horizontal;

Look at the contours of the imaginary bows;

Look at the circle, square, rhombus and rectangle;

We draw protruding arches in both directions, then vertical and horizontal arcs, holding the lines with a look from right to left and back;

Blink as quickly as possible for a few minutes;

Draw the lines with a look up and down and look around them quickly;

Draw imaginary diagonals. Draw a square, quickly move diagonally into the figure in different directions;

Take the students to the nose as close as possible and focus on it with vision, attach the index finger to the nose.

Through the fingers

Bend both hands into your elbows, place your palms so that they are slightly below the eye level. Slowly turn your head to the right, on the left as you look at the distance through your fingers. If you perform the exercise properly, the illusion will be created that the hands are in motion.

Repeat the turns 4 times, flash in breaks for 30 seconds. The exercise is repeated up to 30 times, the breathing should be even, the body is relaxed, and the condition is calm.

Reduction

To perform such gymnastics to improve vision, take a pen or pencil. Follow his movement, focusing your gaze so that at any distance you look at the topic in the smallest details with a clear image. Bring the pen or pencil sequentially to the left and right eye and to the nose. Each approach is 10 times.

Reading

You will need a medium -font or finger book. Place the selected item at a distance of 50 cm from the eyes. Slowly approach it until it is in an extended arm. With maximum approximation, you should clearly and in the smallest detail you look at the topic. During the application of gymnastics, the element moves up and down, right and right and diagonally in different directions. Repeat 10 times.

How else to improve vision?

Massage of biologically active points

Another effective and simple method of improving vision and increasing its weight is the massage of biologically active points, which can be done independently at home.

With the regular application of such a technique, after 10-14 days you will see noticeable improvements. Before you start a massage, be sure to remove the glasses and contact lenses if you wear them. Take a comfortable posture and try to relax your eyes and body as much as possible.

Exposure points of visual organs:

Small hollows near the temples, located closer to the outer corners of the eyes;

The inside of the edge of the rainbow, the hollows on the side of the bridge of the nose;

The edge of the cheek underneath, located under the eyeball;

Above the nose there is a recess between the beginning of the eyebrows;

Pits in the cheeks-are located at a distance of 2-3 cm from the central part of the lower eyelid.

Conclusion

Regular performance of the exercises will help protect vision from various ophthalmic diseases, as well as strengthen it and eliminate the symptoms of vision of the visual organs, which have just begun to feel.