Working at the computer, with papers in the office, installing small parts behind the conveyor belt for a long time - all these tire 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 also prevent diseases such as cataracts and glaucoma.
Who invented eye exercises?
Already in ancient times, the problem of restoring sight worried the minds of scientists, priests and great thinkers.Gradually, through trial and error, a certain training system was created, echoes of which can be found in the works of Bates and other writers.Many experts criticize these training systems, but others consider them completely reasonable and acceptable.
Many ophthalmologists are also involved in the development of eye training, in particular, a professor who worked for many years in a senior position at the Eye Disease Research Institute.Under his leadership, a set of exercises was also developed to improve blood circulation, normalize intraocular pressure, and improve visual acuity.
Currently, in addition to the usual eye exercises that a person can do, there are special computer programs and hardware methods for vision correction.
Exercises to improve vision according to the professor's method
General strengthening exercises.Although many people believe that if you are near -near, doing some eye exercises is enough, it turns out that an inactive lifestyle and poor physical fitness itself contribute to the development of myopia.The opposite is also true: daily exercise and moderate physical work are excellent ways to prevent vision loss.
Back in the 80s of the last century, it was found that the following types of physical activity help to strengthen the ciliary muscles of the eyes and improve blood circulation, if the pulse is in the range of 100-140 beats per minute:
- walking;
- walking;
- skiing;
- swim
However, when performing similar exercises with a heart rate of 180 beats per minute, as well as when jumping rope, gymnastics and acrobatics, the development of myopia is observed due to the deterioration of accommodation and blood circulation of the eye.
How can you determine your heart rate to get the most visual benefit from running or walking?Of course, you can only measure using a special instrument, or count the number of heartbeats for 10 seconds, and then multiply by 6. If this seems difficult, then you can use the following method: Physical activity is considered moderate if a person can speak sharply, short sentences or phrases during sports.If the load is too heavy, which will harm the eyes, there is only enough breathing to say only short words, for example, "yes", "no", "I don't know", etc.
Special training
They are divided into three groups: to improve blood circulation and accommodation, as well as strengthen the eye muscles.
Exercise to improve blood circulation and normalize intraocular pressure
The point of this exercise is that you should periodically with your eyes:
- Blink often (for example, for a quarter of a minute), then take a short break to rest and repeat 4 more times;
- Close your eyes for 5 seconds (do 8 times);
- Gently massage the eyes through closed eyelids for 1 minute, and then repeat pressing them 3-4 times with three fingers for one second.
Exercises to strengthen eye muscles
The muscles of the eyeball become stronger and maintain their shape smoothly if we smoothly move our gaze without turning our head:
- vertically up, down;
- Along one, then the second diagonal in the upward direction;
- Horizontally left-right;
- Rotate clockwise and counterclockwise.
It is advisable to do almost every exercise in this block up to 10 times.
Exercise for visual acuity
Training in this group is based on moving the gaze from close to distance and back (while the gaze is fixed in each position for 3-5 seconds).Maybe:
- bring the index finger at the level of the nose to the face (so that the image is doubled) and remove it at arm's length;
- Looking at colored marks at eye level in the window and looking at distant objects located along our line of sight for 5-7 minutes every day.
Useful and fun exercises for children
Not all children can do such exercises several times a day.And this is the place of the game that trains the stay of the eyes and strengthens their muscles to save it.It is important to exclude games where there is a high probability of blows to the face, collisions, strong or tense tension.
The following activities can largely replace "boring" exercises for children and help improve vision:
- walk fast fast (patch, catch);
- catch and pass the ball;
- Throw a ball (a small bag of sand) at a wall or a target on the floor.
During school hours, about halfway through the lesson, it is advisable to blink rapidly for 30 seconds, and then sit for 1 minute with your eyes closed, leaning back in your chair.