Our eyes, like our body, need regular exercise. Pink has selected a set of simple and effective practices that will not take much time and will bring tangible benefits. They strengthen the eye muscles, improve focus, relieve tension and fatigue. Try practicing for 10-15 minutes a day to feel the benefits.
Remove glasses or contact lenses before doing gymnastics to avoid injuring the cornea. It is important not to overexert your eyes and gradually increase the load. After completing each exercise, it is recommended that you close your eyes for a few seconds to give them rest. If you have eye conditions, seek the advice of an ophthalmologist before doing visual gymnastics.
1. Press gently on the eyelids
This exercise quickly relieves eyelid tension, normalizes the outflow of intraocular fluid and helps prepare for visual gymnastics. First of all, wash and dry your hands thoroughly. Close your eyes and breathe deeply and slowly. After that, warm up your palms by intensively rubbing them against each other. Now gently press down on your upper eyelids with your fingers and massage them in light circular motions for two minutes. In this case, the fingers of the right hand should move in a counterclockwise direction, and the fingers of the left hand in a clockwise direction. This gentle pressure on the eyelids activates blood circulation around the eyes.
2. Look outside
You will need small stickers for this exercise. You can also make circles 3–5 cm in diameter out of plasticine or paper. They need to be glued to the window glass. When everything is ready, step back from the window half a step and select any object located on the street. It can be a pole, a flower bed or a car. Then start to "switch" the focus of sight from the sticker to the selected object and back. Try to consider each of them as best you can. If there is no way to get up to the window, try a light version of this task. For 15–20 seconds, carefully look at any object in the distance. Now move your gaze to your wristwatch or index finger, placed directly in front of your nose.
3. Draw the letters
Drawing in the air allows you to relax not only the eye muscles, but also the neck. Close your eyes and imagine that a felt-tip pen or art brush is attached to the tip of your nose. First, try putting a few letters in the air, alternating their size each time. Some letters can be stretched to fit the entire wall, while others can be placed on some small object. For example, on a TV or refrigerator. In this case, it is not at all necessary to "draw" only letters with an imaginary pen. You can try to portray vertical and horizontal eights, geometric shapes, and various simple illustrations.
4. Connect your peripheral vision
Get into any comfortable position, preferably sitting. Restore even and slow breathing. While inhaling, smoothly move your eyes to the right, "all the way." Try to focus on what you saw. As you exhale, return your gaze to the starting position. Now look as far to the left as possible. The neck and head remain motionless during the exercise - only the pupils should work. In this case, it is important to shift your gaze from side to side with the maximum possible amplitude, but you should not overextend your eyes. If you feel they are tired, take a break. By the same principle, try looking up and down, then diagonally: up-left and down-right, up-right and down-left. Repeat the cycle four times.
5. Concentrate on the tip of the nose
Keeping deep and slow breathing, look at the tip of your nose. Concentrate on it, mentally count to three and smoothly return to your usual position. Then look up and look between the eyebrows - in the area of the third eye. Hold there for 3-4 seconds, close your eyes and do the exercise again. After two weeks of systematic exercises, it is recommended to gradually increase the delay time at the top and bottom points to several minutes.
6. Close your eyes tightly
Sit on a chair, straighten your back and stretch your neck slightly upward. Now blink at a fast pace for a couple of minutes. The movement of the eyelids should be very light. Try to imagine that these are the wings of a butterfly. If in everyday life you try to blink purposefully more often, your eyes will become less dry and tired. After vigorously blinking, close your eyes tightly and mentally count to five. Then raise your eyebrows and open your eyes as wide as possible. This exercise allows you to quickly relieve eye tension, normalizes the tone of the eye muscles and activates blood circulation.
7. Look through your fingers
© aki tolentino / unsplash
Sit or stand up straight with your head straight. Then bring your hands to your face at eye level and spread your fingers wide. Now begin to smoothly and slowly rotate your head from side to side, alternately closing and opening your eyes. In this case, you need to look not at the hands, but through the "lattice" of fingers - into the distance. If done correctly, the illusion of finger movement arises. Do 20-30 of these turns. Then rest for 2-3 minutes and repeat the exercise.
8. Focus your eyes
Stretch your right hand out in front of you and lift your thumb or forefinger up. It should be approximately 30-40 cm from the eyes. Focus on your finger, and then start slowly zooming in and out of your face. It is desirable to move the hand in different directions: left-right, up-down, diagonally from right to left and left to right. The main task is to carefully monitor every movement of your finger and not take your eyes off it. At the same time, try to bring your finger closer to the pupils until the papillary pattern is clearly visible on the skin surface. You can also use a ribbed ballpoint pen or any other finely textured object to train your eyes.
9. Stretch your neck
Stand up straight with your hands on your waist and straighten your shoulders. Now turn your head to the right, extending your neck as far as possible. Look closely at the elbow of your right hand for a few seconds. Then tilt your head down, close your eyes and let your muscles relax. Now turn to the left in the same way and focus on the elbow of the left hand. Return to the starting position and do the exercise five times in each direction.
© Meg / Unsplash
The easiest way to relieve tension is to do palming (in English, palm means "palm"). Take any comfortable position, fold your palms into a "cup" and cover your eyes. It is not worth pressing on the eyelids with force - they should open and close freely. There should be no “gaps” between the fingers that allow light to pass through. It will keep the muscles from relaxing. For convenience, you can place your elbows on the table. Try to breathe evenly and deeply. Try to imagine something pleasant as realistically as possible. For example, a deserted beach, a beautiful flower, or a rainforest. Thoughts and extraneous sounds should not distract you. After five minutes, slowly move your hands away, let your eyes adjust to the light, and open them. To achieve the best effect, ophthalmologists recommend practicing palming with pleasant and relaxing music.
Oksana Ageenkova, Head of the Ophthalmology Clinic GMS Clinic
Our eyes are subjected to a severe test: we can no longer imagine life without computers, tablets and smartphones. The working day for most of us is spent at the computer, and home rest is associated with watching movies or chatting on social networks. There are seven rules for keeping your eyes healthy.
- Correct lighting. Visual stress in the dark is harmful. In the twilight, the pupil expands, intraocular pressure increases. In the dark, our eyes are more stressed than usual. The muscles that provide accommodation (the ability of the eye to clearly distinguish objects) of the eye are more affected. The light should be evenly scattered around the room, and the workplace should be additionally illuminated.
- Moisturizing. Room temperature comfortable for the eye surface is 18–20 ° С and humidity 45–60%. Under any load, we blink less often, the surface of the eye is poorly wetted and does not receive proper moisture, especially in the winter season. With dry eye syndrome, it is imperative to use moisturizing drops.
- Rest and walks in the fresh air. According to recent studies, neuroscientists have proven that the active production of dopamine in the structures of the retina (neurons, cones and rods) occurs in daylight. It has a beneficial effect on the lengthening and enlargement of the eyeball, contributes to the preservation and health of the eyes. The key to good vision is a daily walk in the daytime for at least 90 minutes. Pamper and take care of yourself daily.
- Balanced diet. This is one of the factors that contribute to good vision. Consuming fats and B vitamins Regular consumption of healthy fats helps maintain visual acuity in old age. Fish, avocados, oils, eggs, etc. contribute to the production of the secretion of the meibomian glands.
- Sufficient water consumption. Keeping your eyes hydrated is essential for maintaining eye health.
- Sun protection. Ultraviolet rays are damaging. The glasses help reduce eye strain in bright daylight and protect them from wind and dust. It should be noted that it is not recommended to neglect sunglasses for people with accumulation of pigment or moles in the eyelids.
- Annual medical examination. If there are no vision problems, once a year you need to go to an ophthalmologist for prevention. For those who wear glasses or lenses - for the selection of correction means. And if you notice that your vision has deteriorated, there is discomfort, a feeling of sand in the eyes and other symptoms, you should not delay going to the doctor or self-medicate. If your relatives have a disease such as glaucoma, you need to be especially vigilant: you need to know and measure intraocular pressure once a year.
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