The computer is the main tool today, and long work behind it does not affect our vision at all. Add to that computer games, social networks- this is the stereotype of pastime of a huge mass of young and not so young people. As a result - a drop in vision from a very young age. Ophthalmologists sound the alarm similar problems already have almost half of the inhabitants of Russia.

Headaches, dry eyes, redness and a noticeable deterioration in vision are problems that can be dealt with on your own, unless there are more serious eye pathologies. To correct deteriorating eye function, it is not at all necessary to pay a lot of money for operations and spend them on medicines. There is a great opportunity to deal with the problem yourself and completely free of charge.

Ophthalmologists recommend not starting immediately with radical treatments, unless the condition requires it. The gymnastics proposed by V. G. Zhdanov accumulates many of the techniques used by doctors, adding a spiritual component to them. At the heart of it eye gymnastics- the method of Dr. Bates and some of the developments of Indian yogis. Professor Zhdanov includes in his program of vision correction the general improvement of the body by streamlining nutrition, sports and healthy lifestyle life. The essence of the technique itself is simple - creating a balance of mobility eye muscles, relaxing too tense and strengthening the weak.

Myopia, farsightedness, astigmatism and strabismus are diseases that gymnastics helps to fight. For each of them, Vladimir Georgievich Zhdanov developed a separate complex. However, there are rules common to all exercises that must be followed in order to obtain a tangible result.

Basic rules for doing exercises

• Before starting, remove your glasses and lenses.
• do exercises regularly.
• do the complex no more than three times a day.
• do not make sudden movements eyeballs.
• gymnastics is carried out only with the eyeballs, without the participation of the facial muscles.
• each exercise is performed at least 3 times.
• it is recommended to consult an ophthalmologist before starting classes.
• with caution to do exercises with myopia -4 or more.

Important! Gymnastics should not be practiced by those who have undergone eye surgery for six months after it. With retinal detachment, it is contraindicated.

Eye exercises for nearsightedness

Gymnastics is based on focusing vision alternately on far and near objects. For this, Zhdanov recommends making two tables with inscriptions. The text can be any, the main thing is that each line below should be written in a smaller font than the previous one. It should look like an eye test chart.

One must be written on large format paper to hang on the wall. The second - on a regular sheet. Exercise algorithm:

1. Stand at such a distance from the table that only the top line is clearly visible. The second should be less distinct.
2. First, one eye is trained, the other can be closed with the palm of your hand.
3. Hold a piece of paper with the same text in your hands.
4. Focus your eyes on the first line of a large table, then move it to the top, on a small piece of paper. Repeat 3-4 times.
5. Do the same exercise with the second line. In order to see it clearly, strain your eyes. Do the same at least three times.
6. Similarly, repeat the exercises for the second eye.
7. Master gradually all the rows of the table.

And another set of strengthening exercises for muscles is performed only with the eyes, the head is motionless.

1. Blinking is aimed at maximum relaxation and should be light, without squinting. Further it will be found in all other exercises.
2. Eyes up and down. done for 5 seconds, then blinking.
3. Left and right. Runs for 5 seconds, then blink.
4. diagonal movements. Left and up, then left and down, do 5 times. Blink. Right and up, then right and down 5 times, blink.
5. Draw a rectangle starting from the right side. We blink. We describe the figure in the opposite direction.
6. Clock face. Imagine a watch with the base of the hands at the bridge of your nose. We make circular movements with our eyes from 12 to 12 hours in the direction of the arrow. So we go through the whole circle. We blink, then we go in the opposite direction. In conclusion, we blink again.
7. Zigzag or snake. Mentally draw a snake with our eyes. Then we follow in the opposite direction. We end with blinking.

And remember, exercises should not be abused to get supposedly the fastest possible result. The effect can be reversed and cause significant damage to the eyes.

Those who have vision -4 and below, it is advisable to consult a doctor. Be careful when exercising to avoid damage to the retina.

Eye exercises for farsightedness

The purpose of the complex is to strengthen the oblique muscles of the eyes by alternating their tension and relaxation. You can use a pencil or pen to do it.

Exercise 1.

• Stretch your hand with a pencil straight in front of you, blink and look into the distance.
• Take a look at him.
• Without taking your eyes off, zoom in at a distance of about 15 cm.
• Gradually extend your arm back.
• Blink and look into the distance for a few seconds.

The complex is performed from 5 to 10 times

Exercise 2.

• Bring the pencil to your eyes (hold it vertically).
• The gaze is directed into the distance at all times.
• Start tilting your pencil quickly to the right and left.
• Take it 20 cm to the left, also holding it at eye level, then return it to its original position.
• Move the pencil 20 cm to the right, also holding it at eye level, then return it to its original position.

The duration is two to three minutes.

These exercises are also suggested to be done using the thumb and extended index finger.

Eye exercises for astigmatism

Astigmatism - serious illness eye. This is a lack of focusing of vision associated with a violation of the sphericity of the cornea or lens. The disease can be congenital or acquired as a result of an injury. If left untreated, it eventually leads to a strong decline vision or strabismus. Beyond purely medical methods treatment, gymnastics helps very well as a supporting factor.

Despite the rather cool attitude of the medical community to gymnastics for the eyes with astigmatism, V.G. Zhdanov, she has many admirers and grateful responses.

Exercises

• Make eyeball movements from top to bottom and from right to left.
• Walk in a circle.
• Look around an imaginary square.
• Draw the infinity sign ∞.
• Describe the figure eight (8).

palming

I must say that palming is recommended not only for astigmatism, but for eye fatigue and excessive load for sight. It helps relieve tension and relax muscles.

• Rub your palms well until warm.
• Put your hands over your eyes so that they are closed, and the nose remains free and can breathe easily (one hand covers the other at a right angle).
• Close your fingers so that the light does not break through your palms.
• Close your eyes and sit like this for a few minutes. The body and hands should be relaxed.
• Think of something good, pleasant memories will help. Keep them visually.
• We exit palming correctly: straighten your back, close your eyes slightly under your palms (several times). Then take your hands away from your face, with your eyes closed, gently shake your head up and down, then from right to left. Rub them a little with your fist and, opening them, blink frequently. Everything.

At the workplace at the computer, palming is recommended to be done every hour or an hour and a half. It takes no more than 5 minutes.

solarization

This exercise leads to muscle relaxation and has a good effect on the process of restoring vision.

It can be done with any light source, with the exception of fluorescent lamps.

• Stand facing the light. Stand with your feet hip-width apart, relax your body, close your eyes.
• The body turns to the right, while the heel of the left leg rises.
• Turn left in the same way.

You make turns 20–25 times until you see the flashing of sunny “bunnies” under closed eyelids.

Palming will help get rid of sun spots and relax tense eye muscles.

Solarization can be done while sitting with a candle in a darkened room. To do this, it is placed at a distance of a meter. The effect of solar "bunnies" is achieved by repeatedly turning the head from left to right.

Palming and solarization for strabismus

Strabismus not only affects visual acuity, but is also cosmetic defect capable of poisoning life. The help of gymnastics with him is very important and effective.

Palming and solarization on a candle give nice results with strabismus. Zhdanov especially emphasizes the component of palming, which he calls "pleasant memories." The professor believes that they create a double effect when applying this exercise.

Experts believe that with a hereditary tendency, myopia, apparently, cannot be avoided, but the development of eye pathology can be slowed down.

Muscles ask for help

The eyes are the same organ as, for example, the heart or muscles, and the same laws apply to them. Any organ is harmful to an insufficient or unnatural load for it. If we do not exercise the muscles, they weaken and become flabby. The same thing happens with the muscles enclosed in the organ of vision, if the main load for them is objects that are always located at the same distance, at the same angle of view.

When we look into the distance, the living lens, the lens of the eye, flattens and stretches with the help of special muscles. And if we try to look at small letters, the lens becomes convex due to the work of the muscles.

In order to continuously see the object to which our attention is directed, the eye must constantly make small movements of three types. These are high-frequency oscillations, like a small “trembling”, a slow sliding of the gaze from a given direction and fast movements of the gaze. Only these continuous movements allow us to consider the object, its shape, volume, brightness, nuances of color.

When reading or writing, only one muscle group works and overstrains, which is the first step to myopia. The antidote can be moderate load on other muscle groups that will give you the opportunity to relax overworked.

In order for the text to cause minimal "harm" to the eyes, the distance from the eyes to the paper with a straight back should be about 30 cm, and it is better if the book or notebook is located at a right angle to the eye.

It is also useful to hang a bright calendar, photograph or picture at a distance of 1–2 m from the desktop (this place should be well lit) and look at it from time to time.

This exercise also has a good effect on the eyes: standing up to the window, look at the glass for some point or scratch, then look, for example, at the television antenna of a neighboring house or a branch of a tree growing in the distance.

Antidote for screens

Working with a computer makes the eyes strain especially hard, and it's not just about the text. human eye much like a camera. To take a clear "shot" of the image on the screen, which consists of flickering dots, he needs to constantly change focus. Such a setting requires a large amount of energy and an increased consumption of the main visual pigment- rhodopsin. Nearsighted people use this enzyme more than those who see normally. Therefore, a situation arises that is extremely unfavorable for your eyes.

As with printed text, the eye does not “tune in” to a clear image of objects at different distances. Moreover, a feeling of depth of the visible image is created on the computer screen, which is especially dangerous. Why do artists rarely have myopia? Because they constantly train their eyes, looking from a sheet of paper or canvas to removed items. Therefore, when working with a computer, one should not forget about the safety rules that are required when working with text.

Researcher at the Department of Industrial Ophthalmic Ergonomics, Moscow Research Institute of Eye Diseases named after V.I. Helmholtz, Dr. biological sciences Tatyana Kornyushina believes that " Computer glasses”, which can increase the contrast of the image on the screen. Equipped with special filters that bring the color characteristics of monitors closer to the spectral sensitivity of the human eye.

Dr. Kornyushina offers vision training next move. Having picked up the printed text, slowly bring it closer to your eyes until the outlines of the letters lose their clarity. At the same time, the internal muscles of the eyes tense up. When the text is gradually pushed back to arm's length, without ceasing to look at it, they relax. Repeat the exercise for 2-3 minutes.

Candidate of Medical Sciences Alexander Mikhelashvili advises to remember that when working with a computer, the retina especially needs nutrition, because it has to spend much more visual pigment than usual.

A proven remedy against this scourge is blueberries. It is known that pilots of the British Royal Air Force during the Second World War were given blueberry jam to improve their eyesight during night flights. Any doctor will tell you that a good serving of pureed blueberries is good for the eyes. You can also use preparations containing blueberries.

light top dressing

Specialists of the Research Institute of Eye Diseases. Helmholtz recommend special exercises with sun:

1. Stand in a place where there is a clear boundary between light and shadow - so that it passes through the middle of the face. Closing your eyes and taking a deep breath, you need to turn your head from side to side to closed eyes alternately passed through the shadow, then through the illuminated area. At the same time, you need to mentally repeat: "the sun comes, the sun leaves." The exercise is repeated until the closed eyes no longer react sharply to the transition from shadow to sun.

2. Stand facing the sun, close your eyes and turn your torso and head first in one direction, then in the other direction, “following” with your eyes under the eyelids the position of the sun and repeating: “the sun is on my left, the sun is on my right.”

While working indoors, doctors advise to relax the eyes from time to time from closing and tightly covering with the palms of the hands - the so-called "palming". At the same time, the fingers are on the forehead, mentally it is better to distract yourself from everything and “observe” the darkness.

Gymnastics for the eyes

1. Close and open your eyes tightly. Repeat 5-6 times with an interval of 30 seconds.

2. Look up, down, to the sides, without turning your head - 3 times with an interval of 1-2 minutes. Do the same with your eyes closed.

3. Rotate eyeballs in a circle: down, right, up, left and in reverse side. Repeat 3 times with an interval of 1-2 minutes. Do the same with your eyes closed.

4. Close your eyes tightly for 3-5 seconds, then open them for 3-5 seconds. Repeat 6-8 times.

5. Blink rapidly for a minute.

6. Stand up, looking ahead. Extend your hand in front of you and look at the tip of your finger at a distance of 20–30 cm for 3–5 seconds. Repeat 10-12 times.

Solarization of the eyes refers to treatment with the help of sunlight. The sun is the main source of nourishment for the eyes. Like all life on Earth, the eyes need light, it is in connection with this that it is recommended not to abuse the wearing of dark glasses, which are advisable to wear if the eyes are exposed to bright sunlight for a long time, especially if they are reflected from the water. surface or snow. Sunlight stimulates blood circulation, which contributes to better nourishment of the eyes. With the help of solarization, both ordinary eye fatigue and visual impairment can be overcome. Solarization for the eyes includes three stages of treatment.

Indications for solarization of the eyes

Indications for solarization of the eyes are:

• Availability age-related changes vision;
• development of any stages of myopia or hyperopia;
• the presence of astigmatism;
• occurrence fatigue eyes associated with working at a computer;
• visual impairment due to previous diseases.

Solarization for the eyes can be performed with closed or open eyes, with immersion of the face in water with a further look at the sun, etc. The eyes must be accustomed to light gradually, otherwise, instead of improving vision, the opposite effect can be achieved.

Stages of treatment with solarization for the eyes

Solarization for the eyes includes three stages of treatment. At the first stage, you need to stand on the edge of a thick shadow. A brightly lit doorway or corner of the house can be used as such a shadow. After that, you need to take off your glasses. One foot should stand on a patch of ground covered with shade, and the other on the sunlit. The muscles should be relaxed, the head slightly raised. The eyes must be closed. Then you need to take a slow deep breath, and start turning the head from side to side so that the closed eyes pass alternately through the illuminated and shadow areas. In this case, sunlight should fall into the gap between the eyebrows and the edges of the closed eyelids. If you do not feel this, then you need to raise your head a little more. Movements should be performed until the state of discomfort passes.

At the second stage of solarization for the eyes, you need to stand directly facing the bright sunlight close your eyes, relax your muscles. The head and body should slowly turn left and right, while the feet should alternately come off the ground. The sun should pass by you, and in a direction that will be opposite to the turn. If you are unable to concentrate on this exercise, it is recommended to pronounce your actions to yourself. The exercise should be performed until the eyelids stop trembling from the bright sun.

In the third stage of solarization for the eyes, you need to face the bright sunlight, the muscles should be relaxed. One eye must be closed and a palm placed on it in order to create an obstacle to the penetration of sunlight. The head should be tilted. After that, you need to slowly turn your head and body to the right and left, while open eye must slide on the ground. With the eye closed, you need to blink continuously, but do not open it. Then you need to raise your head and continue to make turns, while the open eye should look at a point near the sun and you need to blink quickly with both eyes. Turns must be completed within 5 seconds. After that, you need to close the other eye and continue the exercise, repeating the above steps, then close both eyes and perform turns, while looking directly at the sun with your eyes.

After doing the exercises, you will notice that your eyes ripple from glare, sun spots, lines. To relax the eyes and give them rest, palming should be performed after each stage of solarization.

The first exercise that we will learn is called "palming" ( from English word"palm" - palm) - the most important exercise for relaxing the oculomotor muscles. Performed WITHOUT POINTS.

Everyone knows that our palms have some unknown science, but very healing radiation. We involuntarily put our palms on sore spots - the stomach, forehead, ear, tooth ... They also help the eyes a lot.

We rub our palms together until warm. Place the fingers of each hand tightly together. As if you want to drink from the palms of the birds, and so that the water does not spill between the fingers. With the fingers of one palm, overlap the fingers of the other at a right angle. And we put this design on our eyes instead of glasses so that the crossed fingers are in the center of the forehead, the nose sticks out between the bases of the little fingers, and the eyes fall exactly into the center of the dimples of your palms.

The nose breathes freely, not pinched. The eyes are closed. The palms are pressed tightly to the face - no gaps so that the light does not fall on the eyes. Put your elbows on the table or press to your chest. The main thing is that the elbows should not be in weight, and the head should be a direct continuation of the back.

Calm down, relax, take a comfortable position. We say out loud (or mentally, to ourselves): “My eyes are good, wonderful, thank you, eyes, for giving me joy and happiness to see all the colors of this world in all its glory ... My eyes will see better and better every day.” And similar kind self-hypnosis under warm palms.

Then the short-sighted imagine how their eyes again become round, balls, in order to perfectly SEE FAR without glasses (their transverse muscles relax).

And the far-sighted imagine how their eyes easily, easily stretch forward, like cucumbers, in order to perfectly SEE NEAR the smallest letters without glasses (the longitudinal muscles of the eyes relax).

At first, for some time, under closed eyes, covered palms, residual light images will loom: a TV screen, a light bulb, a piece of a window, some kind of fog, a cloud ... This indicates an overexcitation of the visual tract - the light does not fall on the eyes, but it seems to us that we see something. To remove residual light images, imagine a black velvet curtain in a theater each time under palming. It's so black-black, big-big... And then the lights go out in the hall, and it's getting blacker, darker. Or imagine the black mascara that you poured in front of you and cover these luminous places with it.

Another important exercise under palming is pleasant memory.

Every time think about something good, good that happened in your life.

Exit from palming. They sat up straight, under the palms of their hands closed eyes slightly closed - loosened, closed - loosened, closed - loosened. The palms were removed. With their eyes closed, they slightly shook their heads, restoring the blood supply to the brain. Like children, they gently “wet” their eyes with their fists, wiped them. They sighed. Exhaled. And we open our eyes, blinking fast.

Whenever you feel tired, tired eyes when reading, working on a computer, watching TV, etc., put everything aside, rub your palms until warm and palm. Three to five minutes.

Ideally, every hour when working on a computer.

Palming can and is useful for EVERYONE!

And now there will be several exercises to train weakened oculomotor muscles. Lots of them to do it is forbidden. If you do a lot of them, your eyes will hurt, you will curse everything in the world and will never do it again. Therefore, the exercises that I will show you now can only be done three times a day- before breakfast, before lunch and before dinner.

Attention!

It is categorically impossible to do for those who underwent ANY eye surgery less than six months ago. Wait six months for everything to heal, to heal. It is also CONTRAINDICATED for those who have retinal detachment. You can provoke further detachment. Go to the doctors, now there are methods of "welding" the retina. After welding, wait six months for everything to take root. And proceed with caution.

Do not hurry

1. Do all exercises very smoothly, slowly, without tension, sudden movements. The head is STILL. Only one eye works! Blink after every exercise! The oculomotor muscles are one of the most delicate muscles in our body, they are very easy to strain, tear, and damage with stupid, abrupt movements.

2. Who has severe myopia (more than minus 4), do the exercises very, very carefully! Your eye is pulled forward, so the retina is stretched, tense, and there is a danger of sudden movements and loads of rupture or detachment of the retina.

3. special care for those who have had a retinal detachment. We recommend that you take a full-time course under the guidance of an experienced specialist.

Before starting classes, ALWAYS go to the doctor, check your eyesight. Find out the state of the retina. Do you have farsightedness or myopia (its degree), astigmatism?

Exercise for the eyes from Professor Zhdanov

1. Eyes up, down, up, down, up, down. Blink-blink-blink.

2 . They squinted their eyes to the right, to the left, to the right, to the left, to the right, to the left. They blinked.

3. "Diagonal". Look right up - left down, right up - left down, right up - left down. They blinked. Reverse "diagonal". Left up - right down. Also 3 times. They blinked.

4. "Rectangle". They raised their eyes up, “drawn” the upper side of the rectangle, the right side, the lower, the left side, the upper again, and so on 3 times in a row. They blinked. In the opposite direction, “draw” a rectangle (counterclockwise). Top side, side left, bottom, right. 3 times. They blinked.

5. "Dial". Imagine you have a huge dial in front of you. You inspect it clockwise. They raised their eyes at 12 o'clock - 3 o'clock, 6, 9, 12. And so 3 laps. They blinked. In the opposite direction "Dial". We raised our eyes for 12 hours, 9, 6, 3, 12 ... 3 circles. They blinked.

6. "Snake". We start drawing from the tail. Eyes left down - up, down - up, down - up and head. They blinked. Back. From the head of the "snake". Down - top, down - up, down - up and tail. They blinked.

7. "Bow". Eyes down left. We draw the sidewall of the bow, the diagonal, the right sidewall, the diagonal ... 3 times. They blinked.

8. Hourglass. They raised their eyes up: top, diagonal down, bottom side, diagonal up ... 3 times. They blinked.

9. "Spiral". We spin it with our eyes clockwise starting from the nose. Small circle, second bigger, third even bigger. And the fourth - along the wall, ceiling, another wall, along the floor. They blinked.

And now we twist the spiral. Eyes down to the floor, along the wall, ceiling, another wall! The second circle is smaller, the third even smaller. And the fourth circle is very small. They blinked.

10. Horizontal "spiral". Imagine: in front of you LIES (at eye level) a thick glass pipe. You wind 5 turns of rope around it with your eyes. Eyes to the left. The first turn on the pipe, the second, the third - in front of you, the fourth, the fifth. We wind the rope. One turn, two, they wound it in front of them - three, four and five. They blinked.

11. Vertical "spiral". There is a huge glass pipe in front of you. Glance at the floor. A coil of rope on the floor - one, at chest level - two, at nose level - three, at hair level - four and on the ceiling - five. We reel. A coil on the ceiling, at the level of the hair - two, at the level of the nose - three, at the level of the chest - four, on the floor - five. They blinked.

12. "Globe". Imagine you have a large glass globe in front of you. You are trying to spin it around the equator with your eyes. You can move your ears, head, hair. One lap around the equator, second, third, fourth, fifth, sixth! They blinked. And now in the opposite direction we spin the globe with our eyes. Again 6 laps around the equator. Blinked…

If someone's eyes hurt from an unusual load, immediately take a break for a day or two

Connecting the sun eye polarization on a candle

And now I will show you a very important exercise, which is called "Solarization of the eyes on a candle".

This treatment of the eyes with sunlight or other light is one of the the best exercises to restore vision and relax the oculomotor muscles.

FULL OPTION. We stand facing the sun with CLOSED eyes. Feet shoulder-width apart, arms hanging freely.

Chest, face turn to the right, twisting on right leg. The heel of the left foot is turned up. The sun remains to the left. Then we also turn to the left. The sun remains to the right. We continue the turns, repeating aloud: “The sun on the left is the sun on the right, the sun on the left is the sun on the right, the sun on the left is the sun on the right ...” Eyes are always closed, hands are relaxed. After 20 - 25 turns, 10 - 12 powerful sunbeams will appear in your eyes. The sun shines through the eyelid, bright orange or yellow dots. And our eyes, they love the sun so much that there is a powerful activation of the retina and relaxation of the oculomotor muscles.

SOFT OPTION(especially when diagnosed with macular degeneration, when a person sees sideways better than straight).

A sharp shadow is selected (tree, corner of the house). One eye is in the shade, the other is in the sun. A shadow passes through the middle of you. Feet shoulder-width apart, eyes closed, face turned to the sun. You begin to slowly sway from foot to foot, repeating aloud: “The sun comes - the sun leaves, comes - leaves, comes - leaves ...” Thus, the eyes are either in the shade or in the sun. After 20 - 25 wiggles, 3 - 5 most powerful sunbeams will appear in your eyes.

Attention! Immediately after each solarization of the eyes in the sun, we do standing palming. Twice as long as solarization, until the vision completely calms down, until the bunnies in the eyes disappear.

Standing palming. With your eyes closed, turn your back to the sun, rub your palms together until warm, apply to your closed eyes. Press your elbows to your chest, head slightly tilted forward, feet shoulder-width apart, shoulders relaxed. You gently sway from foot to foot, relax, think about something good until the bunnies disappear in your eyes. The bunnies are gone - blink your eyes, open them.

In sunny weather, perform this solarization 3-4 times daily.

Solarization without sun

If the weather is cloudy, you can do solarization on other light sources.

For example, light a candle, turn off the light in the room. Sit down at a distance of a meter or more, make a central fixation on a burning candle, blink. And turn your head, face, eyes to the right wall, then to the left. Do not pay any attention to the candle at all. When you look at the left wall, you will simply feel in the dark that the candle is somewhere to the right. Then whack - a candle flew before my eyes. And you are already looking at the right wall and feel the candle on the left. So turn your head from side to side 15 - 20 times, repeating in an undertone: "Candle on the left - candle on the right, candle on the left - candle on the right ..." Eyes, of course, are open.

Solarization of the eyes can also be done like this: having covered the window with curtains, leave a gap, which will be the source of light. Or in a dark room at eye level, turn on a table lamp - do solarization on it ... And be sure to palming after a candle, window, light bulb.

We disperse the blood

For improvement cerebral circulation Professor Zhdanov recommends doing gymnastics in the morning and evening:

1. Tilt your head on your right shoulder, then straight, then on left shoulder(no sudden movements). 4 - 5 times.

2. Head up and down. 4 - 5 times.

3. Head right-left.

4. Shoulders up and down. 4 - 5 times.

5. We bring the shoulders forward, then we bring them back, while - the back - the chest with a “wheel” - 4 times.

6. Rotation of the shoulders back and forth - 6 times.

7. The legs are motionless, we make turns "shoulder forward" - 4 times.

8. The legs are motionless, we make turns “shoulder back”, while looking back, we see the back wall - 4 times.

9. We take hands in the lock. The legs are motionless. We twist the body to the right back. We stay in this position. Then - to the left back - 4 times.

10. Tilts to the sides - 4 - 5 times.

11. Circular rotation of the pelvis (legs shoulder-width apart, hands on the belt) - 6 times in one direction and the other.

Phrases-installations that will help cut down a harmful scoring program

Before going to bed, rewrite the text once, memorize it in a few days, and then write from memory.

Why write?

Scientist Gennady Shichko experimentally discovered that the word that a person writes HAND before going to bed, according to the strength of the impact on the conscious-subconscious in a hundred times transcends the word heard, seen, or spoken.

These 15 phrases are:

1. I am a calm and balanced person.

2. I can relax during rest and when working with the eyes.

3. I strive to restore my health and vision.

4. I will permanently destroy the glasses program, as well as the alcohol and tobacco programs in my mind.

5. Alcohol and tobacco, glasses are mine feeling unwell and sight, sickness, early old age, blindness, and death.

6. Sobriety, separate meals, relaxation and eye exercises are my youth, beauty, health, excellent vision and life.

7. My eyes become radiant, clear, vigilant and clear.

8. I feel an improvement in my health and vision every day.

9. I blink often and close my eyes.

10. I rest my eyes, palming for three to five minutes every hour.

11. I see both far and near the smallest details.

12. The sun and natural light are friends of my eyes.

13. I forever stop poisoning myself with alcohol and tobacco poison and wearing glasses - cripple my eyes.

14. My health is improving, my eyesight is being restored.

15. I have a beautiful one ahead sober life and excellent vision.

After writing 15 installations, nothing can be done, except for lying down palming.

Various exercises from Zhdanov V. G.

1. Spray your eyes with cold boiled water

“Better thawed,” advises the professor. - Boil water, freeze in the refrigerator. Then wash your face with thawed water and sprinkle it into OPEN eyes in the morning and evening. Water retains its polymeric structure as long as ice crystals remain in it.

Why pre-boil? To remove chlorine. Chlorine eats eyes. Therefore, water from the tap must be defended, boiled, so that the bleach evaporates.

2. Make faces

Very useful exercise: take off your glasses, strain and relax all the muscles of the face - move your jaws, ears, eyes. Make funny (!) faces in front of the mirror. The better developed all the muscles of the face, the more efficiently they work. oculomotor muscles and improves blood supply to the eyes. Please note: infants lie on their backs and constantly grimacing involuntarily. They instinctively tense and relax the muscles of the face so that they develop.

3. Label on glass

This is a universal exercise from the “near-far” series: it is very useful for both near-sighted and far-sighted. It is performed, of course, without glasses.

Go to any window and stick a piece of paper on the glass - a label. Blinked - look at the piece of paper, you see it; blinked - look into the distance, saw a tree or a house. Then again: on a piece of paper - into the distance, on a piece of paper - into the distance ... Perform the exercise twenty times.

At the same time it goes powerful workout transverse muscles of the eyes. When you look at a piece of paper, you strain them. Then they blinked, looked into the distance - relaxed. They squeezed the eye, weakened, squeezed, weakened.

In medicine, it is customary to call the longitudinal muscles of the eyes straight, and the transverse muscles - oblique. I specifically called the oblique muscles of the eyes transverse, since practice has shown that when the phrase "oblique muscles" people think that these are the muscles from which the eye mows. In fact, these are the most important muscles that carry out the process of accommodation of the eyes, that is, pointing them to sharpness.

As a result of the “Mark on the Glass” exercise, near-sighted people learn to relax the transverse muscles, while far-sighted people and those with “flat eyes”, on the contrary, train them.

4. Flight of the butterfly

From the same series "near - far".

a) Imagine, upstairs, under the ceiling, a beautiful butterfly is sitting. You look at her. Further - the butterfly flies along the ceiling and sits right on the eyebrows. We looked at our eyebrows, blinked, you can’t look at your eyebrows for a long time! Now send the butterfly from the eyebrows back to the ceiling and further, carefully watching the flight. Repeat the exercise 3-5 times. What muscles do we train? Upper longitudinal (when we raise our eyes) and transverse (when we look at the eyebrows).

b) Now imagine that this beautiful butterfly is sitting on the wall at the level of your head. It fluttered, flies, flies, flies and sits on the tip of your nose. We looked at the tip of the nose, blinked, and rather sent the butterfly back to the wall. The exercise can also be repeated 3-5 times. At the same time, we train the internal longitudinal muscles, reducing the eyes to the nose, and again the transverse ones.

c) Imagine that this butterfly is sitting far away on the ground (floor). And now it flies along the ground, flies, flies ... and sits on your upper lip. Looked, blinked and upper lip sent her down and along the floor to her place. Perform also no more than 5 times. At the same time, we train the lower longitudinal muscles and, again, the transverse ones.

Butterfly exercises can be performed all at once (a, b, c) or separately.

5. Thumb

Squeeze your hand into a fist, thumb- up! The hand was extended forward. We blinked, looked at the thumb, bring it to the tip of the nose; we carry it to the distance of an outstretched hand, then blinked and looked into the distance (up to 10 times).

Again, the transverse muscles of the eyes are being trained. We look at the finger - strained. The closer we bring, the stronger we strain the transverse muscles, we attribute - we relax. And then they blinked, looked into the distance - relaxed them completely.

“These exercises do not require special time,” emphasizes the professor. “They can be done anywhere and anytime. Let's say the boss called you into the office and let's scold and scold you! And you stand and let butterflies from nose to nose. To him - to himself, to him - to himself ...

“When I was restoring my eyesight,” the professor recalls, “I didn’t hang out at the bus stop with everyone else, but moved aside, to the tree. To have a leaf in front of my eyes. I stand, blinked, looked at the leaf, blinked, I looked into the distance, the leaf - the distance, the leaf - the distance ... People at the bus stop fool around waiting for the bus, and I train the transverse muscles of the eyes.

Every time, going by train from Akademgorodok to Novosibirsk, I sat by the window. Sculpted a piece of the ticket to the glass. Blinked, on a piece of paper, blinked, into the distance. Paper - distance, paper - distance. At stops, I made a central fixation on a sign with the name of the station. The train started moving - again I work with a piece of paper. Thirty-five minutes of the trip trained the muscles of the eyes.

Once again, I draw your attention to the fact that the most dangerous thing is to OVERTRAIN THE EYES. Start any exercise with a minimum number of repetitions and gradually increase the load.

"One-Eyed Glasses"

one of the most powerful and effective exercises to restore vision,” says Professor Zhdanov. - Allows you to maintain and develop vision even when watching TV, working on a computer. But also very difficult. Therefore, I never suggest it to beginners. First, you need to train the eye muscles with ordinary exercises, “a mark on the glass”, “butterfly flight”, learn how to relax them with palming, solarization. And only then you can take on the "pirate glasses". The focus is simple. We need two pairs of any frames without glasses. Maybe from old glasses. You tie at one frame right side with a dense black cloth-curtain or wrap it with opaque tape. The second one is on the left. It is possible to manipulate with one frame by dragging the bandage from right to left, but this is a hassle.

And wear these "one-eyed glasses" at home, outdoors, on vacation, read, write, work on the computer, watch TV. NOT MORE THAN 30 minutes! A powerful load comes when one eye is forced to work for two. But a great workout. After half an hour, close your eyes, take off your glasses, palming until the visual tract is completely calm. Then change the bandage to the other eye. After another half an hour, remove the "one-eyed glasses", perform palming and take an hour break: stay without glasses. If possible, repeat this exercise 2-3 times a day.

The eye under the bandage, of course, is open all the time, he also trains ...

If one of the short-sighted does not yet see the TV screen without glasses, there is no need to suffer. Take glasses with weaker glasses and watch a TV show in them, still covering one eye with a bandage for half an hour. Then another. After palming.

7 simple rules for TV and computer

Professor V. G. ZHDANOV advises

✔ Work on your computer and watch TV in a LIGHTED room! Be sure to turn on the overhead lighting.

✔ Remove all glare from the screen.

✔ Pick the font COLOR! (Near-sighted people tend to see RED better, far-sighted people see BLUE better.) To match your color, take colored pens and sign on a white sheet of paper. Put the sheet on the windowsill, turn away for a minute, blink and drop light glance on a sheet. The painting that catches the eye first is YOUR color.

✔ Blink as often as possible! Why do my eyes get tired and hurt at the computer? People will stare at the monitor and watch all day without blinking. The mucous membrane of the eyes dries up, which leads to their fatigue, cramps and pain. By blinking, we relieve tension and moisturize the mucous membrane of the eyes.

✔ Do PALMING as your eyes get tired. Ideally every hour. When watching TV, do palming during commercials. Don't forget the rules for getting out of palming.

✔ Work more often and watch TV in "pirate glasses"

It is very important to perform exercises with “pirate glasses” for discordant eyes, when one eye sees worse than the other. In this case, give more visual work to the weak eye, that is, first of all, close it with a “curtain” strong eye. Disagreement is dangerous because a weak eye begins to interfere with a strong one. This can lead to strabismus.

Improper lighting cripples the eyesight of adults and children.

– LIGHT MUST FALL LEFT! - says Professor Zhdanov. - If a person is left-handed, writes with his left hand, then on the right. But we are left-handed - one in twenty. A simple rule for maintaining vision, but it is very often forgotten today. When I go to my acquaintances, friends who have children - schoolchildren, students - I always ask: "Where does your child do homework?" I didn’t see a single apartment that had a table for classes correctly. As a rule, a schoolboy sits in a deaf corner, still blocking the light with his back. Sight is straining, his eyes are crippled. V best case sits at a table facing the window, powerful light on the eyes and on the book. This is also very harmful. You need to sit with your left side to the window so that the light falls only on the book, but not on the eyes. In this case, the light from white sheet goes to the side, and the diffused light from the text comfortably, without strain, enters the eyes.

The table lamp with a canopy on the left is our most best friend. Especially for the farsighted. Preference - halogen lamp. If not, take a good table lamp with a visor, insert a transparent glass light bulb 75 - 100 watts. Fashionable energy-saving light bulbs are worse for vision. Direct the light of the lamp on the left side so that the light reflected from the sheet (monitor) goes to the side, and only the light scattered from the text enters your eyes. It is important to remember: in addition to local lighting (table lamp), overhead lighting is required. The eyes should be able to take a break from the book, the monitor: look at the ceiling, wall, and other objects.

Keep in mind: fluorescent lamps are very tiring to the eyes.

See also Professor Zhdanov.

What is needed for the lesson?

1. Solitude, some free time.
2. Candle.
3. Sunlight.

Candle exercise

Light a candle and look at it for a minute or two. However, why should you persuade. After a few seconds, it will be difficult to tear yourself away from the bewitching aura of the flame. The contemplation of fire is very useful. At that moment, when you watch how the flame of a candle barely sways, and that very solarization takes place, the treatment with light, which we talked about in the third lesson.

It is very good to do this exercise before going to bed, it will calm you down, all the tension accumulated during the day will burn out in the flame of a candle.

A miracle that has almost disappeared from our lives is fire. Alas, having lost the opportunity to observe living fire, a person has deprived himself of a lot. No wonder in ancient times so much was said about the cleansing properties of the flame. So look more often at the fire, dear reader. In these moments you will feel how everything that disturbed you, oppressed you disappears, it will become unusually easy for you, peace and tranquility will come.

solarization

TO sunbeams it is worth accustoming your eyes slowly, quietly. Hide in the shade and look at the sun with one or the other eye in turn. Wait a little, take a break and again look at the sun with one eye or the other. When your eyes get a little used to the bright sunlight (you can feel it), look at the sun with both eyes.

It is especially beneficial to sunbathe at sunrise or sunset. Enough 3-4 minutes. Take a break and take a couple more sunbaths.
Let's say you went outside on a bright sunny day. Close your eyes and look through your closed eyelids at the luminary, warm your eyes in the sun's rays. Just a few minutes is enough to feel the relaxation.

Put your hands over your eyes, take them off. Repeat several times - you get a contrast sunbath. Exercise for a week, get used to the sun, and you will notice that there are no more discomfort in communion with the sun you have no left.

However, be careful: when the sun is at its zenith, you should not look at it, injure your eyes.

Be sure to do palming for the eyes after solarization.

From the diaries

"My eyes! I won't sound original if I say that I've never asked myself what kind of eyes I have. I, like most of us, began to notice them only when my eyesight began to weaken. We begin to appreciate everything in this world when we lose or have begun to lose. "What we have we do not store, having lost weeping." I took the deterioration of my eyesight for granted: they say, age ... My sister helpfully offered her glasses, from which she herself "grew" (I wear everything for her, including glasses). And only this year I went to the doctors to pick up glasses for me. While the eyes were good, I did not feel sorry for them, did not take care of them. How wrong I was! How guilty I am to them!”

“I watched TV today, the News program. No tension. Commercial break used for palming. I had to read decently, but the lighting was good, so I didn’t have to use glasses.”

“Working with the eyes consists of exercises, exercises for the eye muscles, palming. If I hold my head incorrectly, the neck muscles remind me of this. Now I am sure that there will be no stoop. Exercises for the eyes are already familiar, it seems that they are done by themselves on the bus, at the bus stop ... "

mood

Close your eyes, relax the muscles of the feet, legs, thighs, abdomen, back and chest. The whole body is relaxed, warm, heavy. The whole body is in a state of relaxation, peace, comfort, harmony and security, the head is completely free from thoughts.

Now silently say the key formulas of the mood for work (mood 6) in the first person.

And now, comrade-in-arms, hands to the castle. Unscrew the lock, tense your whole body and take a deep breath. Relieve tension. And once again - a deep breath, tension, reset. Relax. Till tomorrow.