Working with a computer, working with papers in the office, assembling small parts behind an assembly line for a long time - all this tires the eyes and sooner or later can lead to myopia.However, simple but regular exercise can not only be an excellent preventive measure against vision loss, but can also prevent diseases such as cataracts and glaucoma.
Who invented eye exercises?
Even in ancient times, the problems of restoring vision troubled the minds of great scientists, priests and thinkers.Gradually, through trial and error, a certain system of exercises was created, the echo of which can be found in the works of Bates and other authors.Many experts criticize these practice systems, but others consider them perfectly reasonable and acceptable.
Many ophthalmologists were also involved in the development of eye exercises, in particular a professor who worked for many years in senior positions at the Eye Diseases Research Institute.Under his guidance, a set of exercises was also developed, the aim of which is to improve blood circulation, normalize intraocular pressure and increase visual acuity.
Currently, in addition to the usual eye exercises that a person can perform, there are also special computer programs and hardware methods for improving vision.
Exercises to improve vision according to the professor's method
General strengthening exercises.Although many people think that if you are nearsighted, doing a few eye exercises is enough, it turns out that a sedentary lifestyle and poor physical fitness itself contribute to the progression of myopia.The opposite is also true: daily exercise and moderate physical work are excellent tools for preventing vision loss.
In the 80s of the last century, it was found that the following types of physical activities strengthen the ciliary muscle of the eye and improve blood circulation, if the pulse is in the range of 100-140 beats per minute:
- running;
- walk;
- skiing;
- swimming.
However, in the case of the same exercises with a heart rate of 180 beats per minute, as well as jumping rope, gymnastics and acrobatics, the progression of myopia is observed due to adaptation and deterioration of blood circulation in the eye.
How can you determine your heart rate to get the most visual benefit from running or walking?Of course, you can simply measure with special instruments or count the number of heartbeats for 10 seconds and then multiply by 6.If this seems difficult, you can use the following method: physical activity is considered moderate if a person can speak suddenly in short sentences or phrases while playing sports.If the load is too great, which is harmful to the eyes, then the breathing is enough to say only short words, for example, "yes", "no", "I don't know", etc.
Special exercises
They can be divided into three groups: to improve blood circulation and adaptation, and to strengthen eye muscles.
Exercises to improve blood circulation and normalize intraocular pressure
The point of these exercises is that you should regularly do with your eyes:
- blink often (for example, for a quarter of a minute), then take a short break to rest and repeat four times;
- close your eyes for 5 seconds (8 times);
- Gently massage the eyes through the closed eyelids for 1 minute, then repeat the pressure with three fingers 3-4 times for one second.
Exercises to strengthen eye muscles
The muscles of the eyeball are strengthened and keep their shape well if we move our gaze smoothly without turning our head:
- vertically up-down, down-up;
- along one and then the second diagonal in an up-down direction;
- horizontally left-right;
- rotate clockwise and counterclockwise.
Almost every exercise in this block is recommended to be performed up to 10 times.
Exercises to improve visual acuity
The exercises in this group are based on moving the gaze from close to far and back (while fixing the gaze in each position for 3-5 seconds).It could be:
- to draw your index finger to the face at the level of the nose (to double the image) and remove it at arm's length;
- For 5-7 minutes a day, look at a colored sign on the window at eye level and look at a distant object along our field of vision.
Useful and fun exercises for children
Not all children can perform such exercises several times a day.And this is where the games that train eye adaptation and strengthen their muscles come to their aid.It is important to exclude games where there is a high probability of blows to the face, collisions, strong exertion or exertion.
The following activities can greatly replace "boring" exercises for children and improve vision:
- short fast running (patching, catching up);
- catching and passing the ball;
- throwing a ball (a small sandbag) into a wall or target on the floor.
During school hours, roughly in the middle of the lesson, it is advisable to blink rapidly for 30 seconds, then sit with your eyes closed and lean back in your chair for 1 minute.