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Health

Exercises for vision

, medical expert
Last reviewed: 17.10.2021
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Exercises for vision are very important not only for the restoration of vision, but also for its preservation, as well as for the prevention of many eye diseases.

As can be seen from the statistics, in the world every third person has poor eyesight. However, for some problems with vision (astigmatism, myopia, hyperopia), everything can be corrected with the help of special gymnastics.

But it is worth noting that the vision has deteriorated not in one day, and it will also take a long time to recover.

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Is it possible to restore vision exercises?

There are various ways to restore vision, including non-surgical methods.

In ancient times, people used a special set of exercises that helped preserve vision.

Today, joint efforts of researchers, scientists, doctors have been developed and improved exercises for the restoration of vision, which have repeatedly proven their effectiveness.

The main reason for the decrease in vision is the immobility of the eyes (when wearing glasses, at work that requires concentration in one direction, etc.), which provokes the inability to evenly distribute the curvature of the eyeball for sharpness.

Usually, to return a sharp and clear perception of the world, you just need to regularly perform several exercises for the eyes. It is especially important to perform the exercises for people who wear glasses, because the glasses remain fixed eyes, which ultimately leads to even greater loss of vision.

One well-known American ophthalmologist, William Bates, who developed a non-medical method of restoring vision, wondered why the Indians to old age maintained excellent vision. After observing the life of one of the American Indian tribes, he noted that they periodically began to perform strange movements with their eyes. As it turned out, such movements were a kind of gymnastics for the eyes. Based on his observations, William Bates developed special exercises that helped restore normal vision.

Exercises for vision must be performed without heavily loading the eyes, otherwise it may further impair vision and lead to sore eyes. It is necessary to begin performance of exercises with an easy complex, gradually complicating occupations. In this case, one should strictly observe the number of recommended repetitions and pay attention to their feelings. It should be noted that the exercise should be regular, then the process of restoring vision will occur faster.

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Exercises to improve vision

Exercises for vision, regular exercise will help improve vision.

Well help to relax the muscles of the eyes blinking: for 5-10 seconds, blink hard and close your eyes quickly.

Exercise should be repeated 2-3 times.

A few more exercises that will help relieve tension in the eyes and improve vision:

  • Closing and opening of eyes: squeeze your eyes tight for 2-3 seconds, then open your eyes sharply. Exercise should be repeated 10-15 times.
  • Eyes movement: look left, then right (head in place). When performing the exercise, you need to direct the eye to the farthest points. The exercise is repeated 10-15 times (you can also perform a similar exercise, directing the look up and down).
  • Movement in a circle: lead the eye in a circle, while not moving his head (as in the previous exercise, you should try to look at the farthest points). Exercise is repeated 10-15 times.

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Exercises to restore vision

In today's world of complete information, the eyes urgently need rest.

Exercises for vision are primarily aimed at relaxing the eye muscles.

You can make a wonderful rest for your eyes with your palms: close your eyes with your hands (you should gently apply the inner part of your palms to your eyes so that the light does not penetrate and at the same time avoid strong pressure). In this position, you need to spend a few minutes, while you need to completely relax (you can perform an exercise with calm music).

There are different sets of exercises to restore vision, but when performing any exercise, you need to monitor your well-being (for any unpleasant sensations, tiredness or overexertion, you must stop doing it). The basic rule when doing exercises - eyes should not be overworked. Before performing exercises for the eyes, you need to take a comfortable posture, relax, breathing should be slow, deep.

The first exercise: reducing the eyes to the nose (fix the eye for a few seconds and return the eye to its usual position). Exercise is repeated 2-3 times.

The second exercise: the movement of the eyes (the head remains in place) to the side (left - right, to the most extreme points). Exercise should be performed slowly, when inhaling, move the eyes from one side to the other, hold your breath and fix your gaze at the extreme point. The exercise is repeated 2-3 times, the muscles of the eyes should not be overstrained.

The third exercise: a circular motion of the eyes. Look down, then slowly inhale, hold the eyes in a semicircle to the right and up, linger in this position for a few seconds, then describe the semicircle to the left and down with your eyes, linger for a few seconds at the lowest point (after repeating the exercise in the opposite direction: left - up - right - down).

The exercise is repeated 2-3 times each side, the eyes should not overwork.

The fourth exercise: direct the gaze to the tip of the nose while inhaling, linger in that position for a few seconds, while exhaling direct the gaze straight (to the extreme point). Exercise is repeated 2-3 times.

Fifth exercise: place an object (finger, pencil, etc.) at a distance of 30 cm from the eyes, focus on the object on the inhale, look at the extreme point on the exhale (hold the breath when fixing the look). Exercise is repeated 2-3 times.

The sixth exercise: cover your eyes with your fingers, inhale 2-3 times deeply.

Regular exercise will restore vision and prevent the exacerbating development of existing eye diseases (myopia, astigmatism, etc.). In the early stages of the disease with the help of such exercises you can return the sight almost completely.

Exercises for vision with myopia

Myopia is a congenital or acquired eye disease, in which objects that are located at a far distance are not well distinguished. With myopia, the image falls on the plane in front of the retina (in normal vision, the image is located on a definitely retinal plane).

The cause of myopia is the discrepancy between the length of the eye and the strength of the optical system, the greater the discrepancy, the more pronounced the disease.

Ophthalmologists distinguish three types of myopia: weak, medium, high.

The disease is well treatable, but the success of treatment depends on the person.

Special exercises for vision in correcting vision for myopia are of particular importance. Such training helps to maintain and improve the vision of the patient. It is worth noting that the process of restoring vision takes time, the more neglected the disease is, the longer it is necessary for recovery.

When myopia is recommended to use this set of exercises:

  1. For six seconds, blink your eyes quickly, then take a short break and repeat the exercise (just perform 2-3 repetitions).
  2. Close your eyes tight for 4-5 seconds, then open your eyes for 4-5 seconds (perform 5-8 repetitions).
  3. Extend a hand in front of you and concentrate your gaze on your finger tips (your hand is strictly in the middle of your face). Start slowly bringing your hand closer, while keeping your eyes on your fingertips until the image begins to split apart (perform 5-8 repetitions).
  4. With three fingers, it is easy to press on the eyelids, hold for a couple of seconds and remove your fingers (perform 4-5 repetitions).
  5. Slowly translate the view from the bottom up and back. When moving eyes, the head should remain in place (perform 6-10 repetitions).
  6. Perform circular movements with the eyes first left, then right (perform 3-6 repetitions).
  7. Take the half-bent hand to the side, follow the hand with the finger, slowly move the hand to the left (while the eyes are focused on the finger, the head is still), perform 8-10 repetitions.

Exercises for vision in farsightedness

When farsightedness occurs visual impairment, in which a person is not able to see objects located near. This disorder is caused by distant focusing of the image (with normal vision, the image focuses on the retina).

The average degree of farsightedness is distinguished by the fact that when looking at a nearby object, the image approximately corresponds to a normal one, since the voltage of the accommodating eye muscle occurs. With a progressive disease, it is no longer possible to see objects not only close, but also located at a remote distance.

For hyperopia, vision exercises are used to correct vision. Such exercises can be performed not only at home, but also outdoors or during work breaks, but with one condition: eye exercises should be performed before meals and at least 2 times a day. All exercises should be done smoothly, without overstressing the eyes.

Exercises for vision in farsightedness:

  1. Sit down and stretch one arm forward, slightly bent (fingertips should be 40-50cm away from the eyes). Slowly make a circular motion with your finger, while focusing your eyes on the finger (the head stays in place). Repeat the exercise with the other hand, describing the circle with your finger in the other direction (repeat 8-12 times).
  2. Sit down, look in front of you, stretch your arm forward parallel to your eyes (the distance should be 30 cm). Concentrate on the far point, then on the fingertips (repeat 5-10 times).
  3. Sit down, look in front of you, turn your head to the side, simultaneously with turning the head, you need to move the look, then turn your head straight again and repeat the exercise in the other direction (repeat 7-10 times in each direction).
  4. Moving the eyes to the left - right, up - down, clockwise and counterclockwise, it is also recommended to focus your eyes on near and far objects alternately with farsightedness.

With farsightedness in only one eye, a healthy eye during the exercise should be closed with a hand. Exercises in this case should be done until the vision is aligned.

The effectiveness of the exercises will appear only with regular workouts. At the first improvements you can not give up classes, it is important to continue the exercises until full recovery of vision (then it is recommended to perform exercises for prevention).

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Exercises for children

During the first twelve years of life in a child, the organs of vision continue to develop. During this period, an enormous load falls on children's eyes (computer, telephones, TVs, prolonged reading in poor light or in an uncomfortable position, etc.), and they are also exposed to external negative factors (infections, injuries, etc.).

To deal with the problem of deterioration of vision will help special exercises for vision, which not only restore vision, but also prevent the development of certain pathologies.

The following exercises are recommended for younger children:

  1. After watching TV for a long time, with reddened, tired eyes, you need to blink quickly, then squeeze your eyelids for a few seconds.
  2. Squeeze your eyes tight for a few seconds, then open and look into the distance.
  3. Watch your finger stretched before your eyes (move your finger up, down, sideways).
  4. Perform circular movements of the eyes (you can also make a movement from side to side).
  5. Gently massage closed eyes with forefingers.

Such exercises for the eyes should be carried out with the child every day, repeating each exercise 4-5 times. The best time to practice is evening. This complex is well suited for kids from two years.

For older children who are already attending school, many complexes have been developed for improving and correcting vision. Over time, the load on children's eyes becomes greater. Modern children often sit in front of the computer, watch TV, read a lot according to the school curriculum. The child's eyes get tired quickly, and his eyesight deteriorates, in this case you can also offer the child to perform simple exercises that will help to relax the muscles of the eyes and improve vision.

School-age children, above all, need to remove the tension in the eyes: sitting on a chair, close your eyes with your palms. When performing the exercise, it is important not to press on the eyelids.

In this position, you need to sit for a few minutes.

If your eyes are tired, you need to blink quickly for one or two minutes, then close your eyelids tightly and gently massage your eyes with your index fingers.

The following exercise is recommended for training the eyes: the hand is forward, the gaze is focused on one finger, then you need to look at any object that is further than three meters and return the look to the finger. Such an exercise helps to learn to see equally well both into the distance and close.

You can also use the practice window: stick a small sticker on the glass (no more than 5 mm in diameter), concentrate your eyes on this point, then look at something outside the window (as far as possible), trying to see all the details.

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Exercises Zhdanov for vision

Vladimir Georgievich Zhdanov is a scientist, public figure who advocates a life without bad habits, as well as natural methods of restoring vision based on the Bates method with additions to the Shichko methodology. V.G. Zhdanov conducts courses in which he offers methodological materials for restoring eyesight and various vitamin supplements that he recommends as an adjuvant therapy.

Exercises for vision according to the Zhdanov method are recommended to be performed for a long time, regardless of whether it is improved or not. The effectiveness of the method depends on the correctness and regularity of training.

Vladimir Zhdanov has developed various training complexes for restoring vision, which help to get rid of various ophthalmologic disorders: from fatigue to more serious diseases (astigmatism, myopia, etc.).

Each type of exercise is designed to solve one ophthalmic problem.

When myopia V. Zhdanov recommends the use of auxiliary materials.

For the exercise, two tables are needed, on which there is a printed text (where each word is written on a new line and differs in font size from large to small) and differ in size (the first in size is like three album sheets, the second is like a small notebook).

To practice one eye, you need to close (you can use glasses without glasses and cover one half with a black thick cloth), stand in that place from the table where you can clearly see the word from the first line (written in the largest font), while the word on the second line is viewed a little worse. In the hands of the need to hold the second table (smaller). First, the word is read in the first row of a large table, then the look is translated to the first word of the smaller table (repeat several times). After that, the second word is read in the second table (smaller) and the look is transferred to the second word of the large table, where you need to try to clearly consider the written word (the exercise is repeated until the entire table is passed for both eyes).

This exercise allows the eyes to not strain when focusing. V. Zhdanov explains the effectiveness of the exercise by the fact that familiar words at a distance can increase visual acuity.

When hyperopia is recommended such exercises:

  1. Place your index finger at eye level at a distance of 2-3 cm (when performing an exercise, the look should be directed into the distance). Quickly move your index finger from side to side, then move your finger 20 cm from your eyes to the left, then return your finger to your eyes and move it to the right.
  2. Extend a hand forward (thumb up, palm into a fist), look focused on the thumb, blink several times, bring your hand to your eyes at a distance of 15cm, blink several times and extend your hand to the previous position.
  3. The meaning of the exercise is that when the arms approach, the eye muscles become tense, while removing, they relax (the oblique muscles of the eyes are activated).

When strabismus classes include a set of exercises that help strengthen, reduce the intensity of the eye muscles, as well as solarization on the candle.

Palming is good for relieving tension - warming the eyes with the warmth of their hands. For the exercise you need to close your eyes with crossed hands (the light should not penetrate your fingers when you open your eyes). In this position, you need to sit for a few minutes. During the exercise, you can remember something pleasant, from which the effectiveness of the exercise will only increase.

Solarization on the suppository - for the exercise you need a candle, in a dark room you need to put a candle on the table (you can replace it with another light source with a similar glow). In the room there should not be other sources of light, except established by you. Looking without focusing on the candle should be directed in front of you, quickly turn your head to the side (the candle should remain within the peripheral vision).

To strengthen the muscles you need to do loads directly on the squinting eye, it is recommended to close the healthy one or cover it with dark material. A simple exercise that requires a mirror increases the load on the necessary muscles: focus your eyes on your reflection and turn your head in different directions.

Exercises for vision with astigmatism are aimed at relaxing the muscles of the eye. To reduce the voltage, reading in bright light is recommended. When the text starts to "swim" you need to do palming. Regular alternation of palming with reading allows almost completely eliminate the tension in the eyes.

Bates exercise to restore vision

William Bates is a famous optometrist. After five years of working as a doctor, he noticed that all his patients, who had been prescribed glasses, had not only not recovered their vision, but had significantly deteriorated. As a doctor, Bates was very upset by this fact, and he devoted thirty years of research practice and scientific work, on the basis of which he developed a system that helps restore vision. More than a hundred years have passed since Bates developed his eye exercises, but no one has managed to invent a more effective way to improve his vision. But, despite the numerous positive reviews of patients who, with the help of the Bates method, were able, if not completely recover, then visually improve their vision, official medicine is skeptical of such methods of treatment.

Exercises for vision according to the Bates method are aimed at relaxing and strengthening the eye muscles.

Palming is the most effective way to relax the muscles of the eyes.

Before doing the exercise, you need to warm up your palms (rub against each other), then cover your eyes gently, without pressure for a few minutes. Through the fingers should not penetrate the light. If a dark field appeared in front of your eyes, it means that the muscles are completely relaxed. The appearance before the eyes of any glare, light spots, etc. Indicates a strong overexcitation of the eyes, in this case it is recommended to present darkness.

At the end of the exercise, you need to remove your hands (eyes remain closed) and make a circular motion with your eyes, sideways, up and down, then blink for a few seconds. Most patients note that after exercise, there is clarity in the eyes.

You can perform palming at any time with tired eyes, the number of repetitions is unlimited.

William Bates is also in a set of exercises for restoring visual insight and memories. According to the doctor, thoughts of pleasure help to relax the eye muscles. You can imagine a white sheet of paper on which you mentally draw or write whatever you want.

Solarization - a light source is required to perform the exercises. Dr. Bates was an opponent of sunglasses. He believed that bright sunlight has a beneficial effect on the eyes. Exercise can also be performed with a candle, a lamp, however, sunlight is most effective.

To exercise, you need to stand in front of the window and turn your head left and right (the gaze is not focused on the light source).

To relax the muscles recommended to wiggle. Exercise is based on the consideration of moving objects.

For classes, you need to stand in front of a window or in a door (the main thing is to view objects of different distances, for example, a pole near, a tree far away). Put your legs at shoulder width and gently swing the body in different directions (the center of gravity is transferred from one foot to the other). During the exercise, it will begin to appear that with the right inclination, the near object (the pole in this case) begins to move to the left, while crossing the tree (distant object) and vice versa. Such movements should be the focus of attention. Then you need to close your eyes and continue to sway, mentally imagine the intersection of objects, then re-open and watch the movement.

Exercises Norbekova for vision

Mirzakarim Norbekov, a practitioner of alternative medicine, offers a special technique for restoring vision, based on the practice of Eastern healers and modern achievements.

The basis of treatment Norbekova laid psychological aspects. He believes that a person, first of all, should stop considering himself ill, weak, should get rid of self-doubt.

However, Norbekov does not consider his own method for restoring vision to be curative, he attributes it to training programs, although it includes not only the principles of self-hypnosis, but also physical exercises, most of which are taken from Bates’s proven method of restoring eyesight. Exercises for vision actually help to get rid of a number of diseases in diseases of the organs of vision.

Despite the fact that the author of the program claims that with the help of exercises and an inner mood, even such serious and irreversible disorders of the organs of vision, such as glaucoma, cataracts, macular dystrophy, and optic nerve atrophy, can be overcome, the effectiveness of the exercises in this case is practically reduced to zero..

It is necessary to allocate about an hour every day in the Norbekov system. Before you start the exercises, you need to straighten your shoulders, smile widely, to charge positive energy.

The complex of exercises Norbekova is divided into several types: the dilution of the axes of vision, to strengthen and relax the various visual muscles.

Exercises for vision according to the method of Norbekov:

  1. Perform circular movements with eyes, up and down, to the left - to the right.
  2. Focus the eye on the finger, slowly zoom in and remove the hand from the tip of the nose (the eye must follow the finger). After that, look at the tip of the nose, then left, again at the tip of the nose and to the right.
  3. Stick a small sticker on the glass (the size of a postage stamp). At a distance of 25 cm from the glass, alternately look at the sticker and outside the window (you need to select the object as far as possible from the window).
  4. Focus eyes on the fingers near the nose, then separate the fingers, while the left eye should observe the finger on the left side, and the right eye, respectively, on the right side.
  5. Frequent blinking, closing eyes with palms (palming).

In addition to gymnastics for eyes, Norbekov developed a unique technique called “breath by eyes”, which is almost impossible to comprehend on your own (only at special trainings conducted by the author). Also, special attention is paid to exercises using tables developed by Norbekov.

The author of the program notes that for the effectiveness of the exercises it is necessary to meditate, engage in self-hypnosis. The author also notes the main role of a positive attitude, faith in success, dedication during the recovery of vision.

It should be said that the Norbekov method has contraindications: epilepsy, alcohol, drug addiction, mental illness, pregnancy, it is also not recommended to work on the system for people who have had a stroke, a heart attack, because the classes have a strong effect on the mental and emotional state, greatly changes the outlook person

In addition, there is no evidence of the safety of this technique, some experts consider the development Norbekova sectarian. But despite this, official medicine does not deny the benefits and effectiveness of exercises for the eyes, as well as the important role of a positive attitude during treatment.

A set of exercises for the eyes

Exercises for vision are particularly relevant in modern conditions, since today the work of the overwhelming majority is connected to one degree or another with a computer.

During work, it is recommended to take regular breaks, during which it is possible to perform several not difficult exercises that will help to maintain eyesight:

  1. Drawing with the nose helps to relax not only the eye muscles, but also the neck muscles. Exercise is performed in a comfortable position (lying or sitting). Eyes must be closed, then with the help start painting - flowers, houses, figures, etc. (you can also write words). When performing an exercise, you need to represent what you are drawing.
  2. Palming - helps relax tired muscles. Eyes should be closed with warm palms of hands (without strong pressure). During the exercise you need to relax your eyes, think about pleasant things.
  3. Eight - draw the eyes of an inverted figure eight (horizontal), while you need to try to draw the largest possible figure. The exercise is done first to the left side, then to the right. After exercise you need to blink hard.
  4. Blind-man's buffoons - for a few seconds to squeeze your eyes tight, then keep your eyes open for a few seconds (if you wish, you can blink your eyes wide open)
  5. Massage - with the help of fingertips, it is easy to massage the eyelids from the outer corners to the inner and back (breathing should be smooth, deep), after the massage, close the eyes with the palms for a few seconds.
  6. The movements of the eyes in different directions, circular allow to strengthen the different muscles of the organs of vision.

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Effective eye exercises

Exercises for vision help well in cases where the cause of the deterioration of vision is weakness of the muscles of the eye. With regular exercise, the muscles gradually come to a tone, and vision is restored:

  1. Exercise "glimpses", for which you need a plate with large type. The label is located at a distance from which the inscription seems vague. Focus on the inscriptions and start blinking. In between, the inscription will become clear, at first it will take a split second, but over time a glimpse of a clear inscription will reach a few seconds, from that moment you can blink a little less. Exercise must be at least 30 minutes a day.
  2. Target - exercise can be performed on a walk, examining various objects (trees, birds, etc.). Focusing on the subject blink several times to catch a glimpse of a clear picture. Over time, when you blink, you can select several targets.
  3. Splicing with cobwebs - an exercise will require a tree, in front of which you need to blink intensely and “catch” glimpses of a clear image, and you need to translate the look from one side of the tree to the other, mentally weaving it with cobwebs.
  4. Swing - to focus the gaze on a distant object and not to swing the head to the sides or up and down.
  5. Details - on the street, you need to choose a rather large billboard (poster), blink a bit if necessary to establish clarity. After that, you need to well consider all the small details on the sign, while you need not shake your head or eyes very much. When reading small text, you can blink for a clearer picture.

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Exercises for the prevention of vision

For the prevention of vision problems, as well as the development of certain disorders, it is recommended to perform special exercises for vision every day, just a few minutes a day will help maintain eye health to a very old age:

  1. Glance to draw a horizontal line from left to right, then from right to left.
  2. Look up as high as possible, then look down.
  3. To describe with a glance a circle first in one direction, then in another.
  4. Half a minute to squeeze my eyes tightly and blink.
  5. Draw a line diagonally.

Exercises for vision are an important part of prevention and eye health.

To reduce the tension in the eyes (especially during long work at the computer) you need to switch your eyes from the monitor of the computer into the distance every hour or two (for example, look out the window), close your eyes for two or three minutes, perform some simple exercises to strengthen the muscles of the eyes.

The recommendations for keeping eyesight are the same for children; only a break when working at a computer should be done every 40-45 minutes for at least 10-15 minutes.

trusted-source[13], [14]

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