The first exercises to preserve vision were created long before our time.Yogi, creating complexes for the whole body, did not forget our eyes.They knew for sure that for the best result, not only training but also a good rest.
The large amount of information we "absorb" every day requires our almost constant eyes of tension.And, of course, they get tired.Many vision problems arise precisely from overload.Even a person with a "unit" needs an eye vacation.Otherwise, after hard work, symptoms such as dry eyes, redness, vision vision at a distance may appear.What we can say about those who have a better view - in this case the eyes are simply necessary.No wonder U. G. Bates and his student M. D. Corbet, creating his own vision improvement system, has been widely based on this fact.
Exercise and eye relaxation that will be given below (this is the Yogi complex, and the exercises in U. G. Bates and M. D. Corbet) are quite simple and will not take long.But ... everything ingenious is simple and difficult at the same time.Therefore, first try to carefully read the description of the exercise.If it is written, the movement must be smooth - this is important.If recommendations on how to breathe, pay attention to them.Do not forget these "litters" and then exercise and rest will become the most effective.
First - Rest.Palming
Feel straight, relax.Cover the eyes this way: The middle of the right hand should be opposite to the right eye, the same with the left hand.The palms should be gently, there is no need to press them on the face.The fingers can be crossed on the forehead, they can be located nearby - as you are more convenient.The main thing is that there are no "clicks" that pass the light.When you made sure, lower your eyelids.As a result, it turns out that your eyes are closed and besides covered with palms of your hands.
Now lower the elbows on the table.The main thing is that the neck and column are in almost a straight line.Make sure your body is not tense, and your hands, your back and your neck should be relaxed.The breath must be calm.
Now try to remember something that gives you a pleasure: how you rested in the sea, how everyone congratulated him on your birthday, the starry sky ... You can do this exercise with music.It is very difficult to deliberately relax your eyes (remember that you can not manage your heart).Therefore, you do not need to try to control your condition-this will only harm the objectives of the lesson;Instead, think better about something pleasant.
Exercise can be done at work, organizing brief breaks.Even in 10 to 15 seconds, your eyes will have time to rest a little.But, of course, it will be better if you allocate at least a few minutes to relax.
After performing the exercise (especially if you perform it for a while), gradually open your palms, let your eyes use a little to the light and then open them.
"Letter to the nose"
This exercise aims to relax the muscles of your eyes and relax your neck.Tension in this area violates proper eye nutrition (in other words, the blood supply process decreases).
Exercise can be performed both lying down and standing, but the best session.To relax.Close your eyes.Imagine that the tip of your nose is a pen that you can write (or imagine that a long line of pointer continues your all-to-nose depends on how more convenient you are, the main thing is that you and your eyes do not strive).Now write (or draw) in the air with your pen.What exactly doesn't matter.Write different letters, names of cities and countries, a small letter to a loved one.Draw a house with pipe smoke (as painted in childhood), just a circle or square.
If you want to relax your eyes a little, sitting well in the workplace, you can imagine that you are writing not with a pen, but the tip of the needle in the pin of the pin.Then colleagues will not ask what you are doing, because your head will be almost invisible on the side of your head movement.Employees will think you are just sitting with their eyes covered to relax a little.Which will be close to the truth.Similarly, you can relax your eyes if you turn home from public transportation.
"Through the fingers"
Eye relaxation can be achieved due to the fact that you are looking without focusing on one thing.To remove eye tension, you get this exercise.It can be performed while sitting, standing.
Fold your hands on the elbow so that the palms are slightly below eye level.Remove your fingers.Make gentle curves with your head to the right and right as you look through your fingers at a distance, not for them.Let the look slide without staying in one thing.If you do everything right, your hands "swim" for you: it looks like they are moving.
Make three laps with open eyes and three with closed (while even closed eyes should "not hold" with your gaze. Do the exercise of 20 to 30 times, breathe freely, do not strive.
If you cannot achieve the effect of the movement, try to do so.Extend your index finger.He must "look" up.And your nose must touch it.Close your eyes and turn your head to the right and right so that your nose, passing by the finger, touch.Although it turns your head, open your eyes (don't focus your attention on your finger, look at the distance!).You will probably see that the finger is "in motion".
Morning Complex
For those who find it difficult to open their eyes in the morning, this complex will be a real salvation.And if you can do a whole day during the day (at lunch, every 1-2 hours at least 10-15 seconds) and "write" something with your nose (at lunchtime and the path of work), you will feel that over time your eyes stop tiring as before.You can do several exercises at night.Especially if before you go to bed, you watch TV, sit on your computer or read.
So, back in the morning.
- It comes well, roll several times from side to side.Do not hold your breath.On the contrary, breathe deeply and calmly.
- Several times open their eyes and mouth.
- Close your eyes firmly (6 times), make 12 blinks of light.
- Do the exercise "Letter to the nose".
- Do an eyebrow exercise (see the description below).
- Make the finger rotate.
- Palm.
Palming should take about 5 minutes.The rest of the complex (6 previous exercises) should occupy the same amount of time.
Eyebrow Exercise
In the morning, many of us mean how you saw him from Gogol: "Get up with my eyelids!"And over time, they become increasingly difficult.Exercise for eyebrows will not only help your eyes get rid of the pressure of this gravity, but will also help you look younger.
Lift the eyebrows as high as possible as it follows the feeling that appears at the top of the ears.Your task is to reproduce this feeling without lifting your eyebrows over time.Obviously, not everyone can do this exercise immediately.It is possible that for the first time, raising your eyebrows, you do not get special sensations.Do not hurry, listen to yourself and you will succeed.
The main yoga complex for the eyes
This complex is recommended to keep vision in good condition.According to the yogis themselves, if you do it daily in the morning and evening, starting from youth, you can maintain a good vision to old age and not wear glasses.
Before you perform the complex, you feel in a convenient pose (well, if you can sit on the heels in a gym carpet, but you can sit in a chair).Straighten the column.Try to relax all muscles (including the muscles of the face), except those that support the sitting position of the body.Look straight in front of you if there is a window - look there, if not, look at the wall.Try to focus on your eyes, but without excessive tension.
Exercise number 1
Inhaling deeply and slowly (preferably with the stomach), look at interference, keep your eyes in this position for a few seconds.Exhaling slowly, return your eyes to the original position and close for a few seconds.Over time, gradually (not sooner than after 2-3 weeks), the latest position can be increased (six months later for several minutes).Repeat the exercise 10 times.
Exercise number 2
Inhaling deeply, look at the tip of your nose.Make a delay for a few seconds and, exhaling, return your eyes to the original position.Close your eyes for a short time.Repeat the exercise 10 times.
Exercise number 3
In inspiration, he slowly turns his eyes to the right ("until stopping" but without severe tension).Without persisting, exhaling, back your eyes to the original position.Turn your eyes to the left in the same way.
First, make a cycle, then two (after two to three weeks) and, in the end, perform three cycles.After performing the exercise, close your eyes for a few seconds.Repeat the exercise 10 times.
Exercise number 4
In inspiration, observe the upper right corner (approximately 45 ° of the vertical) and, without remaining, return your eyes to the original position.In the next inhalation, look at the lower left corner and return your eyes to the starting position on the output.
First, make a cycle, then two (after two to three weeks) and, in the end, perform three cycles.After performing the exercise, close your eyes for a few seconds.
Repeat the exercise 3 times.
Exercise number 5
Inhaling, lower your eyes and then slowly rotate them clockwise, stopping at the top (12 hours).Without staying, start to exhale and keep turning your eyes clockwise (up to 6 hours).For starters, a circle is sufficient, gradually you can take their number to ten circles (after two to three weeks), while without staying after the first circle, immediately start the second.Close after performing the exercise, the eyes for a few seconds.Then do this exercise, turning your eyes in the anti -overseas direction.At the end of the complex, you need to do palming (3-5 minutes)
Concluding the "Ocular Gymnastics" section, we want to note that to achieve the best result, we need to monitor your health as a whole.According to experts, good vision depends in much of the proper nutrition, including the presence of a sufficient amount of vitamins.Remember that the most useful - natural (and non -artificial and non -expired) foods underlying minimum heat treatment.It is she who keeps the most useful substances.