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Eye exercises are best done twice a day, starting at 5 minutes. Increasing the training time, it should be remembered that the session continues until the exercises are performed easily. You can not bring yourself to extreme fatigue.
Exercise number 1. Massage.
1. It is carried out sitting. Close your eyes tightly for 3-5 seconds, then open your eyes for 3-5 seconds. Repeat 7-8 times.
2. It is carried out sitting. Close your eyes and massage them with circular finger movements for 1-2 minutes.
3. It is carried out sitting. With three fingers of each hand, it is easy to press the upper eyelids, then after 1-2 remove the fingers from the eyelids. Repeat 5 times.
Exercise number 2. Movement.
Sit freely, without straining, and make circular movements with your eyes clockwise and counterclockwise. Repeat all exercises 5 times and after each blink several times.
Exercise number 3. Mark on the glass.
To stand opposite the window at a distance of 25-30 cm, on which a round mark with a diameter of 2-3 mm is attached at eye level. Far from the line of gaze passing through this mark, mark some object for fixation, then alternately move the gaze from the mark on the glass to this subject.
Exercise number 4. Refocusing the gaze.
Place the tip of your index finger in front of you at a distance of about 15 cm from your nose and look at it. Then, look into the distance at any object located at a distance no closer than 6 m from you. Remember that the distance of 15 cm is average, the main thing is to clearly see the tip of the index finger.
Exercise number 5.
The trainee monitors the movement of the pencil when moving it from the distance of the outstretched arm to the tip of the nose until double. 10 times the movement is made in the center to the bridge of the nose and 10 times - in front of each eye. The closer the closest point is, the more effective the exercise.
Exercise number 6. Watch.
Imagine that you are standing close to a large wall clock, the center of which is located right in front of your eyes. At the beginning of the exercise, the gaze is fixed on the central point. Then, without turning your head, take a look at any of the numbers on the dial, and then return to the center as quickly. Now take a look at the next digit and return to the center. In general, it is necessary to “bypass” the whole dial according to this technique clockwise and counterclockwise, respectively.
Exercise number 7. Eye relaxation.
Get up steadily, you can lie on your back. It is desirable that there are no bright light sources in the field of view.
Close your eyes and relax your eyelids. You can mentally stroke your eyes with warm fingers.
Let the face and body also relax. This will provide additional relaxation, but all attention is focused on eye relaxation. A feeling of warmth and heaviness should replace lightness and weightlessness.
Relaxation time is not limited. In the intervals between other exercises for the eyes, it can be 20-40 seconds, performed by itself for 3-5 minutes. Relaxation can be practiced at any time.
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