The first exercises to preserve eyesight were created long before our era.Yogis, creating complexes for the whole body, did not forget our eyes.They knew for sure that for the best results, not only training is necessary, but also adequate rest.
The large amount of information we "absorb" every day requires almost constant strain on our eyes.And, of course, they get tired.Many vision problems arise from overexertion.Even a person with "one" needs a rest for the eyes.Otherwise, after heavy work, symptoms such as dry eyes, redness and blurred vision at a distance may appear.What can we say about those whose vision leaves much to be desired - 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, when creating their system for improving vision, relied heavily on this fact.
The exercises and relaxation for the eyes that will be given below (this 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 genius is simple and complex at the same time.Therefore, first try to carefully read the description of the exercise.If it is written that the movement should be smooth, this is important.If there are recommendations on how to breathe, pay attention to them.Do not forget about these "little things" and then exercise and rest will become most effective.
First - rest.palming
Sit up straight, relax.Cover your eyes as follows: the middle of the palm of your right hand should be against your right eye, the same with the left hand.The palms should lie softly, it is not necessary to press them forcefully to the face.The fingers can be crossed on the forehead, they can be placed next to each other - as is more convenient for you.The main thing is that there are no "slots" that let light through.When you are sure of this, lower your eyelids.The result is that your eyes are closed and also covered with palms.
Now place 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 and your arms, back and neck should be relaxed.Breathing should be calm.
Now try to remember something that gives you pleasure: how you relaxed at the sea, how everyone congratulated you on your birthday, the starry sky... You can do this exercise to music.It is very difficult to consciously relax your eyes (remember you cannot control your heart either).Therefore, it is not necessary to try to control your condition - this will only harm the purpose of the lesson;think of something pleasant instead.
Exercise can also be done at work by taking short breaks.Even after 10-15 seconds, your eyes will have time to rest a little.But, of course, it will be better if you take at least a few minutes to rest.
After you finish the exercise (especially if you do 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.
"Writing with the nose"
This exercise targets both eye muscle relaxation and neck relaxation.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 either lying down or standing up, but is best done in a sitting position.relax close your eyes Imagine that the tip of your nose is a pen with which you can write (or imagine that a long pointer continues the line of your nose - it all depends on what is more comfortable for you, the main thing is that you and your eyes are not strained).Now write (or draw) in the air with your pen.What exactly is not important.Write different letters, names of cities and countries, a short letter to your loved one.Draw a house with smoke from a chimney (the same one you drew in childhood), just a circle or a square.
If you want to relax your eyes a bit while sitting up straight at your desk, you can imagine that you are writing not with a pen but with the tip of a needle on the head of a pin.Then your colleagues will not ask you what you are doing, because from the outside your head movements will be almost imperceptible.The staff will think you're just sitting with your eyes closed to rest.Which wouldn't be far from the truth.Likewise, you can rest your eyes if you're commuting home from work on public transport.
"through my fingers"
Eye relaxation can be achieved by looking without concentrating on one thing.To relieve the strain on your eyes, this exercise is suggested.It can be performed sitting, lying down, standing.
Bend your elbows so that your palms are slightly below eye level.Open your fingers.Make smooth turns with your head left and right, looking through your fingers into the distance, not at them.Let your gaze drift without settling on one thing.If you do everything correctly, your hands will "swim" past you: it should seem to you that they are moving.
Do three rotations in succession with open eyes and three with closed eyes (even closed eyes should not "hold" on anything. Do the exercise 20-30 times, breathing freely, without tension.
If you can't get the motion effect, try this.Extend your index finger.He must "look" up.And your nose should be touching it.Close your eyes and turn your head left and right so that your nose touches your finger as it passes.Without stopping turning your head, open your eyes (just don't focus on your finger, look into the distance!).You will probably see the finger "move".
Morning complex
For those who find it difficult to open their eyes in the morning, this complex will be a real salvation.And if you can do palming several times during the day (during the lunch break - longer, every 1-2 hours for at least 10-15 seconds) and "write" something with your nose (during the lunch break and on the way from work), you will feel that over time your eyes will no longer get tired as before.You can do some exercises at night.Especially if you watch TV, sit on the computer or read before going to bed.
Let's go back to the morning.
- Stretch well, roll several times from one side to the other.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 blinks.
- Do the “write with your nose” exercise.
- Do an eyebrow exercise (see description below).
- Do finger twists.
- Do palming.
The palm should take about 5 minutes.The rest of the complex (6 previous exercises) should take the same time.
Eyebrow exercise
In the morning, many of us want to say, like Vi to Gogol: "Lift my eyelids!"And over time they get heavier and heavier.Exercising your eyebrows will not only help your eyes get rid of the pressure of this weight, but it will also help you look younger.
Raise your eyebrows as high as you can while observing the sensation that occurs at the top of your ears.Your task is to reproduce this feeling over time without raising an eyebrow.Of course, not everyone can do this exercise right away.It is possible that when you lift your eyebrows for the first time, you will not feel any special sensations.Take your time, listen to yourself and you will succeed.
Basic yoga complex for eyes
Yoga recommends this complex to maintain good vision.As the yogis themselves say, if you do it every morning and night, starting from youth, you can maintain good vision until old age and not use glasses.
Before performing the complex, sit in a comfortable position (it is good if you can sit on your heels on a gymnastic mat, but you can also sit on a chair).Straighten your spine.Try to relax all muscles (including the muscles of the face) except those that maintain the sitting position of the body.Look straight ahead into the distance;if there is a window, look there;if not, look at the wall.Try to focus your eyes, but without undue strain.
Exercise No. 1
Inhaling deeply and slowly (preferably from the stomach), look between the eyebrows and hold your eyes in this position for a few seconds.Exhaling slowly, return your eyes to their original position and close for a few seconds.Over time, gradually (not earlier than 2-3 weeks), the delay in the upper position can increase (after six months to a few minutes).Repeat the exercise 10 times.
Exercise No. 2
Taking a deep breath, look at the tip of your nose.Hold for a few seconds and, exhaling, return your eyes to their original position.Close your eyes for a moment.Repeat the exercise 10 times.
Exercise No. 3
As you inhale, slowly roll your eyes to the right ("all the way", but without much tension).Without pausing, while exhaling, return your eyes to their original position.Turn your eyes to the left in the same way.
Do one cycle to start, then two (after two to three weeks) and finally three cycles.After completing the exercise, close your eyes for a few seconds.Repeat the exercise 10 times.
Exercise No. 4
As you inhale, look to the upper right corner (approximately 45° from vertical) and without pausing return your eyes to their original position.On your next breath, look to the lower left corner and bring your eyes back to the starting position as you exhale.
Do one cycle to start, then two (after two to three weeks) and finally three cycles.After completing the exercise, close your eyes for a few seconds.
Repeat the exercise 3 times.
Exercise No. 5
Inhaling, lower your eyes down and then slowly rotate them clockwise, stopping at the highest point (at 12 o'clock).Without pausing, start exhaling and continue to roll your eyes clockwise down (to 6 o'clock).To begin with, one round is enough, gradually you can increase their number to ten rounds (in two to three weeks).In this case, you should immediately start the second without delaying after the first round.After completing the exercise, close your eyes for a few seconds.Then do this exercise by rolling your eyes counterclockwise.To complete the complex, you need to do palming (3-5 minutes)
Concluding the section "Gymnastics for the eyes", we would like to note that in order to achieve the best results, you need to monitor your health in general.According to experts, good vision largely depends on proper nutrition, including the availability of sufficient vitamins.Remember that the healthiest food is natural (not artificial or canned) food that has undergone minimal heat treatment.It retains the largest amount of useful substances.