Eye exercises to improve your eyesight are simple and cost-effective. If you do them every day, you can effectively care for your eyes so that they will serve you reliably for many years. Here are six effective exercises.

When is it worth doingeye exercises to improve your eyesight ? When you are tired or under high stress, your vision is usually worse. Spots, zigzags appear in front of your eyes, and the image becomes blurry.

Under stress, you also have stiffened muscles that move your eyeball. Their prolonged tension causes them to tire and perform their functions worse.

In the 1920s, the American ophthalmologist William H. Bates, the creator of visionetics (eye relaxation exercises), stated that tension is the main enemy of the eyes, so you need to do relaxing exercises as often as possible.

Some vision defects (myopia and farsightedness, strabismus) can even be corrected with specific relaxation exercises. Systematically performed eye exercises can reduce the defect by up to 20%.

The easiest and most effective way to relax your eyes and mind is the so-called palm (palm), described in exercise 1.

Eye exercises - relaxation for your eyesight

Eye gymnastics can be done anywhere, e.g. during a few minutes' break at work, or even while driving a bus. It is important that the exercises are systematically repeated several times a day. It would be ideal if it would take you more than half an hour during the day.

If you wear corrective glasses or lenses on a daily basis, you should remove them before exercising.

Remember to do this exercise only when you are relaxed. Therefore, strengthening the eye muscles should be preceded by relaxation: a few deeper breaths, loosening the neck muscles (even a short massage), longer looking at the soothing greenery at home or outside the window.

Important

The eyes are harmful: poor lighting, prolonged eye strain (e.g. too small letters), reading in a lying position, watching TV in the dark and too close to the screen, dry air and being in the sun without tinted filter glasses.

Eye exercises: sun, circles, eights

Nobody should be looking directly at the sun, but "looking" with closed eyelidsit is also recommended in the exercises developed by Dr. Bates. Sunlight stimulates the nerves of the retina, blood circulation and promotes the production of vitamin D.

  • Every sunny morning you should "stare" at the sun for a few minutes with your eyes closed. Move your head slowly: up and down, to the right and left, always so that the sun's rays are on your face from all sides. By the time your eyes get used to this exercise, they may feel a little sore and watery. So at the beginning you can cover one eye and the other eye with your hand.
  • The he althiest geometric figure for the eye is a circle. Stick a large black dot on the wall at eye level. Stand about one meter away from her. Look at her while breathing deeply. When you notice that the dot begins to brighten in the center and a white halo is formed around it - look at the wall. A white dot should "appear" on it (the equivalent of the black one stuck on the wall).
  • The eye will also relax and relax when you visualize the number eight (or the infinity sign) turned upside down and follow its perimeter. It is important to start the exercise with the lower left part of the eighth belly and look to the intersection of the lines, pointing towards the top of the right belly.

Eye exercises - yoga at the computer

When you feel your eyes are tired, cover them with your hands for a moment. To moisturize your eyes, take breaks every half hour for blinking rapidly. As often as possible, look away from the monitor and look into the distance, preferably at the greenery outside the window.

After one hour of work in front of the monitor, take a 5-minute break. Meanwhile, use your finger to draw circles of different sizes on the desk top, following the finger. Every half an hour, shift your gaze to any object and outline it with your gaze.

From time to time apply "yoga" for the eyes, that is, look in sequence: up, then down, left and right, to the upper left corner of the monitor and its upper right corner, lower left corner and lower right corner. Finally, with your eyes, draw circles - back and forth.

You must do it

6 simple exercises to strengthen your eyesight

1. Palming (palm - hand)

  • Move closer to the table or desk and rest both elbows on the table. Keep your back and neck in line, do not tilt your head forward. You can put books under your elbows to maintain the correct position.
  • Warm your hands by rubbing them vigorously against each other.
  • Put your warm hands over your open eyes. The fingers of the hands should overlap and cross in the middle of the forehead. Close your eyes. Don't touch your closed eyelids or pinch your nose.
  • Make an effortrecall a nice event - a walk in the forest or meadow, something that gave you pleasure.
  • After a while you will start to see black. The deeper it is, the better the effect of the exercise.
  • After a few minutes, open your eyes, blinking them intensely, sit for a while, looking straight ahead. Before you get up, breathe deeply and slowly.

2. Right and left

  • Close your eyelids and relax your forehead muscles.
  • Slowly move your eyes to the right until you feel the muscles in your eyeball tense. Keep this tension for a while.
  • Repeat the exercise, now moving your eyes to the left.
  • Repeat the entire cycle five times. You need to practice very slowly, carefully moving your eyeballs.

3. Clenching the eyelids

  • Take a deep breath and close your eyes. Tighten your face and neck muscles.
  • Clench your jaws tightly. Hold your breath for a few seconds, squeezing your eyelids shut.
  • Breathe out quickly while opening your eyes and bulging them. Open your mouth wide as well as you let out a loud sigh.
  • Repeat everything three times.

4. Hand and pencil (for this exercise you will need a pencil with a dot on it)

  • Cover your left eye with your left hand, but don't close it.
  • Take a pencil in your right hand, straighten it and bring it up to eye level. Slowly make its way in a clockwise circle. Follow the movements of the pencil by looking at the dot on it. Blink and breathe deeply. Make five turns with the pencil.
  • Now make the pencil circle in the opposite direction.
  • Repeat the exercise, covering your right eye with your right hand, and taking a pencil in your left hand. Make circles with it, first one way and then the other way. It is best to start the exercise by making small circles. The idea is for your eyes to follow the pencil effortlessly.

It is important to keep your eyesight on the dot on the pencil, but also to see other objects in the field of view.5. Near and far

  • If you read a lot or work on the computer, take your eyes off your book or monitor every hour. Look for a moment at an object that is far away, and then another that is not far away. Repeat this several times.
  • Now make a few movements with the eyeball (the head stays in the same place). Look first up, then down, right and left. Repeat several times.

6. LakeOn a large sheet of paper, draw the undulating "shore" of a fictional lake and paint the surface blue. Hang the piece of paper at least a meter from your eyes. When you feel your eyes burning, look out over the lake.Tour its coastline several times without moving your head. Repeat the exercise every hour, even if you don't feel tired.

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Eye diseases and vision disorders