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Lecture 3 Eye Mobility Exercises
And all in front of you put a piece of paper with these exercises that I gave you today. If you don’t have one, sit close to your neighbor.
So, the exercises are all done without glasses. Necessarily so. At the same time, the head is motionless, only one eye works and the exercises are done smoothly, without any jerks, without any sudden movements.
And now everyone took off their glasses and made a central fix on me. Blinked, blinked, blinked, blinked, looked in my direction, blinked, blinked, focused on my face, blinked, blinked on a fragment of my face, or on a microphone. Made a central fix.
Made a central fixation on the plate. [From the author of the site: you can download and print the table on the page “Sivtsev’s table for eye examination”] We looked at the table, blinked, blinked, white spot, blinked, blinked, upper letters, blinked, blinked and the right or left letter. Focused on her and light-easy blinking.
So, exercises for eye mobility.
First exercise. The head is motionless, only the eyes work.
Raised their eyes up, down, up, down, up, down. Blinked, blinked, blinked.
Squinted eyes to the right, left, right, left, right, left. Blinked, blinked, blinked.
Diagonals. They looked right up, left down, right up, left down, right up, left down. Blinked, blinked, blinked.
Reverse diagonal. Left up, right down, left up, right down, left up, right down. Blinked, blinked, blinked.
The fourth exercise is a rectangle. Raised the eyes up, top side, side, down, bottom, up, top, down, bottom, up. Blinked.
The rectangle is in the opposite direction. Top, side down, bottom, up. Top, bottom, bottom, up. Blinked, blinked, blinked.
The fifth, sixth and ninth exercises, I combined them into one exercise “Dial”. Imagine that you have a huge dial, and we look around it like this in a circle. They raised their eyes for twelve hours and began: three hours, six hours, nine twelve. Three, six, nine, twelve. Three, six, nine, twelve. Blinked eyes.
In the opposite direction “Dial”. They raised their eyes to twelve o'clock, nine, six, three, twelve. Nine, six, three, twelve. Nine, six, three, twelve. Blinked, blinked eyes.
The seventh exercise - "Infinity", "Eight on the side" or "Bow." All eyes went to the side and started: sidewall, diagonal, sidewall, diagonal, sidewall, diagonal, sidewall and diagonal. Blinked eyes.
The eighth exercise is Hourglass or Eight Thin Waist. Raised eyes up: top, diagonal down, bottom, up, top down, bottom and up. Blinked eyes.
The tenth exercise - “Spiral”, we unwind with eyes, we start from the nose. Draw a small circle, times. We draw the second circle more, two. We draw the third circle even more, three. And the fourth circle on the walls, on the ceiling, on the wall, on the floor, four. Blinked eyes.
Now twist the spiral. All eyes down to the side and started: on the floor, on the wall, on the ceiling, on the wall, times. The second circle is smaller, two. The third circle is even smaller, three. And the fourth, little, four. Blinked eyes.
The eleventh exercise - we are watching with your eyes as five turns of rope are wound on a horizontal glass thick pipe. Imagine - in front of you is a thick transparent glass tube and we begin to wind the rope around it with a spiral. Eyes all aside, started. Once a coil was wound, two coils, in front of it three coils, four coils and five.
Rewind. Once a coil, two in front of them were wound, three, four and five. Blinked eyes, blinked.
The twelfth exercise - we are watching how the rope is wound in a spiral on a vertical glass pipe. Before you is a huge glass vertical pipe. They fixed their eyes on the floor, began. Once a coil, at chest level two, at nose level three, at hair level four and five on the ceiling.
Rewind. Once a coil, at the hair level two, at the nose three, at the chest four and five on the floor. Blinked eyes, blinked.
The thirteenth exercise is “Sinusoid Snake” or “Wave”. We start with the tail. Eyes to the side and started. Eyes up, down, up, down, up, down, up and head.
Back. Up, down, up, down, up, down, up and tail. Blinked eyes, blinked.
And the fourteenth exercise, which we will learn the last today, is the Globe. Imagine that you have a large glass globe in front of you, and so you are running your eyes along its equator and trying to unwind it. In this case, you can move your ears and head and hair. We started everything.
And once the coil was wound, two coils were wound, three, four, five and six. Blinked eyes.
And now they rolled it in the opposite direction. One little coil, two, three, four, five and six. Blinked, blinked eyes, blinked.
And now I will ask all myopic glasses not to wear. You already perfectly see without glasses.
And far-sighted, if you have slightly weaker glasses - put them on, you will now see perfectly in them. If not, then put on yours. And myopic will write without glasses.
So, we opened all the abstracts and wrote everything in capital letters:
What can happen after exercise if we give a strong dosage? Headache, eyeball ache, “sand” in the eyes, tears flowing, darkening in the eyes, flickering of dotted circles in front of the eyes, creaking in the eye sockets (the eye creaks directly) and color spots in front of the eyes.
1. Do exercises slowly, not abruptly, without stress.
2. Exercises are best done less, but more often. Better 6 times, 5 minutes a day, than once 30 minutes.
3. Who has severe myopia (more than minus four), perform no more than three to four times the repetitions of each exercise, gradually increasing.
4. Special care for those with retinal detachment.
And now the question to the audience: “Who has eyes hurt today?” Raise your hands. Well, somewhere in 25% of my eyes hurt. Why did my eyes hurt? This is the same effect as we plant potatoes in the spring. All winter we lay on the couch by the TV, and suddenly, like three days crazy, we dragged bags, dropping the earth. After that, what? For a week all the muscles hurt. That's exactly the same with you. Your eyes slept for a long time, and you gave them a load, and for them this load was not significant, and they responded that they contracted the muscles of the eyes.
This means that those associates whose eyes are ill, they can not increase the number of exercises and the number of repetitions of what you did yesterday or the day before. And for those comrades in whom their eyes did not react to these exercises, they can add the number of repetitions, do not three, say, but four repetitions. Then five by five and see how eyes react to this case. The eyes eventually train and get used to it.
The first thing we had was the warning “Do exercises slowly, not abruptly, without stress.”
In Moscow, I had one colleague in the second row. He has such big eyes and is slightly on roll. People call the big-eyed, right? And so, when we started making the “Dial”, he rolled them out as if they were going to turn them crazy, I almost fell. I say: “What are you! These are the eyes. Then start shaking your hand - you unwind your hand, and he began to rotate his eyes furiously. ” All exercises must be done very smoothly, very slowly, no need to “tear apart”, because the oculomotor muscles are one of the most delicate muscles in our body and it is very, very easy to bruise, tear, and damage them. If you foolishly start, so to speak, furiously twist your eyes.
The second warning is “It’s better to do less exercises, but more often. Better 6 times, 5 minutes a day, than once 30 minutes. " From today on, this is a guideline for you. When you write a work plan with eyes for tomorrow evening tonight, you should plan to work six times with an exercise on eye mobility. No more.
Relaxation exercises can be done at least all day, at least sit half a day under palming - there will be no harm from this. Although you go without glasses all day, do a central fixation, there will be no harm from this either.
But doing exercises on eye mobility is dangerous. There are no more than six times and no more than five minutes each time. And so tomorrow you plan for yourself - in the morning at the bus stop to do exercises on eye mobility, to do at work during the break (say, in the lunch break in the cafeteria in the queue), when you go to classes, do exercises at the bus stop, in the class tomorrow we will do (this is the fifth time) and at home in the evening after class for the sixth time. That’s all, this is your plan for working with the eyes, that is, doing exercises for eye mobility.
With regard to severe myopia, I have already told you and I will repeat it again: in people who have strong myopia, their eyes are stretched very forward, and due to this, their retina is stretched, strained. That's why these people need to do the exercises very, very carefully. Perform immediately no more than three to four times repetitions of each exercise. When your eyes get used to it, they won’t hurt, you can gradually add and build up.
Experience shows that many of our associates, after completing such courses, somehow help other people. And rightly so, we teach you this, so that you help other people as well. Indeed, there are a lot of bespectacled people around, right? And relatives, and friends, and friends. But here is the most important medical principle: “Do no harm”. And before you tell and show these exercises, you must clearly and clearly find out what kind of anomaly of refraction a person has. What does he have? Farsightedness? He sees into the distance, but does not see near. Or is he shortsighted? He sees close, but does not see in the distance. If myopia, then to what extent. If severe myopia, it is necessary to show exercises to this person very carefully. Or he has a squint, his eyes squint. Or a person has astigmatism, he confuses letters on the table, and they cannot pick up glasses for him.
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