Eye muscle training for snipers. A full range of exercises to restore vision

A military secret. The secret of good vision has been revealed!
A military doctor, an expert of the highest qualification, reveals the secrets of restoration and adaptation of vision, which the military has long known.
Snipers, pilots, special forces soldiers restore vision without glasses, lenses of operations, easy and simple!
The expert reviews one of the most advanced vision restoration simulators.

Unique simulator. More details here: http://sneglotos.ru/lp/mnot-slogodskogo

On the channel "Vision and Health" you will learn exercises to restore vision, how to correct vision, how to treat eyes.
You will also learn how to do simple exercises for sight, not difficult exercises for the eyes: http://www.youtube.com/user/Marina19067?sub_confirmation\u003d1
Helpful information:
- A unique simulator for restoration of vision http://sneglotos.ru/lp/mnot-slogodskogo
- Visit Our website: http://zorkoezrenie.ru/
- The author of the Super Vision technique: https://vk.com/slogodsky
- We are Vkontakte: https://vk.com/superzrenie
- We and Healthy Image Life: http://sneglotos.ru/
All webinars by Evgeny Slogodsky: http://zorkoezrenie.ru/category/vebinary/magazin-video-treningov/

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- Eye trainer. Vision correction https://www.youtube.com/watch?v\u003dJ43xGrT9Njg&list\u003dPLR6DzwIL3GLPwtTTgyWHc6KrL3BtfI422&index\u003d1
- Trainings by Evgeny Slogodsky https://www.youtube.com/watch?v\u003dvpluZuaF_VY&index\u003d1&list\u003dPLR6DzwIL3GLO63rLqDyozBTMgQhjjEGC6
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- Restoration of vision. Nearsightedness (myopia) https://www.youtube.com/watch?v\u003dXz7_OBc34X8&index\u003d1&list\u003dPLR6DzwIL3GLMsfJDEA8m25jp-sVjQqUkv
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Video Military secret. Secrets of Good Vision Channel Vision and Health

Exercises to restore vision will not only help improve vision without surgery, but are also suitable for the prevention of many eye diseases. In life, people are faced with vision problems, congenital and acquired. Treatment can take place in a variety of ways. A painless and inexpensive method based on exercise. Sharp eyesight using this method will be possible even in old age.

Exercise complexes have certain characteristics.

Knowing them, classes will be more effective:

1. Regularity. In order for the time and effort spent to bear fruit, the procedures must be performed regularly. This is the basic rule on which all complexes are based, designed to combat different types of violations.
2. Precaution. If you have congenital eye diseases or serious acquired ones, you should consult your doctor. Certain exercises may be contraindicated for certain medical conditions.
3. Moderation. As a rule, the instructions for the exercise prescribe the number of repetitions, the duration of the exercise. If eye fatigue appears earlier, do not try to do the specified number of times. Better to finish early. Gradually, the eyes will get used to it, the execution process will not be stressful.

Myth or reality - restore vision in 2 months

Monosyllabic to answer this question impossible.

The following factors should be considered:

• degree, feature of the cause of the disease;
• the correctness of the selected set of exercises;
• persistence, regularity of exercise;
• healthy food.

Under favorable circumstances, vision can be restored in less than two months. This is an optimistic option. As practice shows, with an average complexity of the course of the disease, it takes more than six months to recover.

The worse your eyesight, the longer it will take to recover. It is better to do exercises for prevention, then you do not have to deal with treatment.

The organs of vision are affected by the daily lifestyle. First of all, the amount of time spent at the monitor. There are harmless screens, but they still affect vision, albeit to a lesser extent.

The quality of vision is strongly influenced by nutrition. To see well, the body must receive a sufficient amount of vitamins and minerals.

Their lack can negatively affect the organ of vision. The main vitamin on which the quality of vision depends is considered to be vitamin A and carotene.


They are found in the following foods:

• carrot;
• sweet pepper;
• apricots;
• legumes;
• greens (parsley, onions, lettuce);
• liver;
• fish fat;
• butter;
• chicken egg yolk.

Carotene is better absorbed when taken together with fats.

The main thing is that the food is balanced. Carotene and vitamin A are well absorbed if the body contains a sufficient amount of other vitamins and trace elements.

Effective sniper exercise

Can very effectively restore vision in 2 months through sniper exercise.

Promotes:

• strengthening the eye muscles;
• improving focus;
• relieves eye strain and general fatigue.

Execution does not require additional attributes:

1. You need to take a comfortable position on the chair.
2. Bring your finger to your nose as close as possible.
3. Smoothly unbend the elbow, removing the finger. Focus on the finger.
4. When the finger is at arm's length, fix it for a few seconds.
5. Then gently bring your finger to your nose.
6. Fix near the nose for a few seconds.
7. Perform the indicated manipulations several times.

Second part of the exercise:

1. The finger located in front of the nose should be abruptly taken to an arm's length. Do not take your eyesight off your finger.
2. Fix, carefully look at the finger.
3. Bring your finger sharply to your nose.
4. Commit.
5. Repeat several times.

A set of exercises for myopia eyes

Experts say that you can get rid of this problem on your own, without taking medications, but regularly and efficiently performing certain exercises to restore vision with myopia.

A set of exercises for the eyes with myopia:

1. Focus on a specific subject. Without taking your eyes off him, blink quickly up to 10 seconds (you can start with 2 seconds, and gradually increase the time). Relax and repeat the whole process. The number of repetitions is from 3 to 6.
2. Take a small object (pencil, pen) in your hand with an outstretched hand and move the object from side to side. Focus on the subject, and keep the head motionless. Duration of execution is 1-2 minutes with breaks.
3. You need to drive an object from top to bottom and vice versa. The requirements remain the same.
4. The essence of the exercise is to rotate the eyes in a circle. The head and neck should not move.

Video

Gymnastics for hyperopia

Farsightedness treatment exercises follow the same pattern as for myopia. The main thing is focusing exercises.

Exercises for eyes with farsightedness; restoration of vision:

1. For the exercise, take a comfortable position on the chair. Put your hands in front of you, bending at the elbows. With the fingers of your right hand, slowly describe a circle, focusing your vision on the index finger at this time. Repeat with your left hand. Lead time 2-3 minutes with rest breaks.
2. You will need two items of the same size. Arrange items more than two meters apart. Take a comfortable position 20-30 cm from the first object. Smoothly transfer vision from one subject to another. Focus only on selected objects, trying to get a good look at them. Perform 2-3 minutes intermittently.
3. The exercise is a kind of the previous one, but there should be at least 4 objects, gradually increase the number. Objects must be at different distances, planes and heights. To look from objects not in order, but randomly. Begin to perform the exercise at a slow pace, gradually increasing the speed.

Restore lost vision with exercise

You can restore vision, in whole or in part, with the help of exercises. You need to choose the right set of exercises to get desired result, and not harm even more. Much depends on the causes of vision loss or deterioration.


Reasons for visual impairment:

• hereditary diseases;
• acquired diseases;
• eye infections;
• a sharp decrease in immunity;
• serious back problems;
• diseases nervous system;
• lack of vitamins in the body;
• poor metabolism;
• excessive use of tobacco and alcohol.

In some cases, it is not possible to improve vision with exercise alone.

First of all, you need to find out and eliminate the cause of visual impairment.

Exercise successfully treats myopia, hyperopia, diseases associated with muscle dysfunction and eye strain. For problems with the retina, a doctor's consultation is needed.

Popular Norbekov method

Mirzakarim Norbekov is an Uzbek healer. Developed an author's technique to combat poor eyesight.

The technique is based on the discoveries and achievements of the great scientist William Bates. Norbekov has developed a series of exercises for different types of eye diseases.

The meaning of the technique is to achieve harmony with yourself, with the world around you, and then start fighting diseases.

All diseases, according to Norbekov, are associated with a psychological state and nervous tension. The set of exercises will include physical and emotional relaxation. A feature of the author's technique is considered to be massage, which is carried out after exercise.

Gymnastics is carried out in 3 stages. The first stage is carried out with open eyes, the second with closed eyes. And during the third stage, all actions must be performed mentally.

Combat psychophysiology is the science of attracting unclaimed potential reserves of the human body for a sharp increase in the effectiveness of combat activities. The sniper must have heightened eyesight and hearing, an increased level of observation and a kind of "animal instinct" that allows him to predict the enemy's movements, his behavior, movements and tactical plans.

Observation is the same natural psychophysiological ability to perceive information, like sight, hearing, smell. It can and should be developed, and there are no limits to improving this development.

Observation training is done with very simple methods.

The instructor puts several items on the table: cartridges from various weapons, buttons, insignia, camouflage patches, stones, cigarettes of various sorts, and a compass. The cadet is allowed to look at all this for a few seconds, then the composition is covered with a tarpaulin and the cadet is asked to list everything presented on it.

The unannounced cadet lists at best half of what he saw. The instructor's correction follows. "You did not say what kind of weapon the cartridges were from and how many of them, how many stones, what size and what kind of origin they are, how many cigarettes and what types they are, how many spots were on the camouflage, and you did not list what insignia were." For slow-wittedness and negligence, the student receives an outfit out of turn. Further training moves a little more progressively. Show times are getting shorter. The number of items and their assortment vary. When the student begins to accurately describe everything that is shown to him, the lessons are transferred to nature.

At a distance of 100 meters, the cadet is allowed to look at the landscape with the naked eye, then he turns his back and the assistant (the same cadet) makes minor changes near the target field. The cadet is turned to face the targets, and he is instructed to talk about the changes that have taken place there. Gradually, training distances are increased to 300 meters. At this distance, the sniper must detect with the naked eye changes in the position of objects - broken branches, trampled grass, swaying bushes, smoke from a cigarette, the appearance and disappearance of small objects (the size of a tin can). It is with the naked eye, because in the process of such training, vision is noticeably sharpened. Then the cadets alternately equip camouflaged positions and, again with the naked eye, at the same distances up to 300 meters, train in detecting signs of these positions (crushed grass, cleared areas of shelling, shaded areas at the edge of the forest, etc.). Then the same is done in motion by car - the cadets determine at a distance the places, along the terrain, suitable for setting up sniper ambushes by the enemy. It is difficult to overestimate the snipers trained in this way in mobile actions - in the head outpost, when escorting columns, in a reconnaissance sabotage or search-and-ranger group. Anyone who has equipped such positions in training will be able to predict where they will be deployed in combat conditions. This is quite real - a person who is expecting an attack on the move has a very acute sensitivity.

In the above-described training, the psychophysiological method of mobilizing the reserve of a living organism known to medical practitioners is used. In everyday activities, a person needs to constantly receive a certain amount of vital everyday information. It is known that in deaf people who do not receive a part of everyday operational information, this loss is compensated by an increased development of visual observation. Therefore, a knowledgeable instructor will force the cadet to shut up his ears tightly with a strict requirement to complete the training task of identifying a target at distances of 300 meters or more. The results are noticeably progressing, and vision is also noticeably sharpened.

To develop visual observation, in the old days, snipers were forced to watch for hours ... workers on construction. At the same time, the observer had to be at such a distance that the wind carried snatches of colloquial speech. The content of the conversation had to be guessed by the articulation of the lips of the speakers and by their gestures. This tremendously developed the so-called audiovisual observation and allowed the sniper to study the laws of human behavior and the system of his movements in a confined space. It was a kind of study of human habits. The observer for himself, in a training manner, had to determine how and where this or that builder disappeared in the maze of a building under construction, where, in what place, from what angle and after what period of time he should appear. As floor by floor grew, the architecture of the building appeared to the observer "in a cut" and it became easier and easier for the observer to predict the movements of possible targets. Then the classes were transferred to the field, to large-scale military exercises. A camouflaged sniper, close to the positions of the conditional enemy, watched the life of his trenches, dugouts, and message trenches. At the same time, snipers learned to intuitively "turn on" the target and in advance to feel its appearance in some open and unprotected place. When approaching such a place, the enemy still did not expect anything, and the sniper was already holding this place on the sight with a previously "squeezed" trigger. Trained observation allowed the sniper, at the slightest sign, to determine that the target was entering a dangerous place, and to press the descent even before it appeared there. As a result, the fascist, slightly moving out of cover, immediately received a bullet in the head. Such things were taught in the special courses of the NKVD before the war. During the war, snipers learned such combat foresight right on the spot. Snipers recruited from Siberian shooters and eastern peoples - Nanais, Nivkhs, Yakuts, who felt nature and felt changes in it at a distance, there was no need to teach such things - they knew how to do this since childhood. At the front, they kept a note of all the artificially made depressions in the breastworks of the enemy's defense, knowing that it was there that sooner or later someone would have to lean out to see what was happening on the front line. And whoever leaned out received a bullet in the forehead.

A more or less trained sniper always seeks to catch the moment when the enemy, crawling on his bellies in the shallow folds of the terrain, raises his head. Sooner or later, he has to pick it up to look around. After a sniper shot, the one who raised his head lowered it once and for all. Knowledgeable and trained snipers who have learned to feel nature, the slightest change in it and the slightest, even the most insignificant falsity in the landscape, will always calculate the sniper's open or closed position. Moreover, they will figure out in their minds where exactly it is more convenient, profitable and more inconspicuous for the enemy to place an open sniper position, which does not take much time to equip or occupy. A knowledgeable sniper will always determine from what position, at what time of day, under what light and position of the sun the enemy will shoot. And a knowledgeable sniper will at this very time expect that it is in this position that the enemy will raise his head for a shot. And with the beginning of this ascent, the sniper will press the descent so that the "raised forehead", a colleague on the other side, "caught" the sniper's bullet. And in no case will a knowledgeable sniper be curious about the results of his shot - he bit and disappeared. It will be safer this way. If the enemy is killed, intelligence will report about it. If not killed, then it will manifest.

After the proper level of observation has been developed, the sniper must "open his ears" and train his hearing. On the battlefield, especially in ambushes at night and in operational search, the sniper must not only see well, but also hear well.

Hearing develops very well during night work, and in extreme conditions at night it develops even faster.

From time immemorial, there has been a very simple and affordable way to train your hearing using a wristwatch or pocket watch. Lie on your back and place the watch at arm's length from you. Try to hear the mechanism work. Move the watch away from you gradually. Having clearly caught the sounds of a working clock, count their beats to a hundred - this trains operational attention. If you do not hear them at the next pulling back of the watch, do not strain your hearing - sharpen your "auditory attention", and you will soon hear them. There is a direct physiological relationship between heightened attention and hearing acuity. Remember! Hearing works with full dedication when a person is in a calm state. An angry and angry person hears very badly.

Start training your hearing at night, when it is sharper on its own, in a physiological way, and gradually move on to daytime training.

A person hears better when the area is illuminated, even if it is weak and dim. Green color also sharpens hearing. This is a feature of the nervous system.

Lying on the back worsen the sound orientation, and lying on the stomach, on the contrary, improve it. To improve hearing, a pressing massage of the auricles is performed. It is performed as follows: clench your hands into fists and slowly press on the back of your fists auricles and quickly release. It is important that air passes through the knuckles and that no "smacking" occurs in the ears. Do 10-15 of these presses, and you will feel that your ears are noticeably "clearer".

Despite trained eyesight and hearing, scouts and snipers necessarily use additional techniques to improve visual acuity and hearing. It is known that sugar and glucose are energetic substances necessary for the functioning of the heart, brain and nervous system as a whole, and, consequently, of the sense organs.

A lump of sugar placed under the tongue significantly increases the effectiveness of night vision and hearing. Their sharpness is increased by chewing sweet and sour tablets.

From simple and affordable means in practice, chewing a pinch of tea with a pinch of sugar is used (but do not swallow it right away!). Theine contained in tea has a tonic effect, and sugar is an energy material for the brain. This method causes a significant increase in the sensitivity of vision at night and reduces the adaptation time in the dark from 30-40 to 5-7 minutes. When chewing sweet tea, the energy potential of a person increases dramatically in comparison with his usual state. The same effect is achieved by the simplest procedural technique - rubbing the forehead, temples, neck with cold water.

Night vision is sharper when sitting. No one knows why this happens, but this method is effective and proven.

Focused attention increases night vision and hearing by 1.5-2 times.

The eye is the main working body of the sniper. In shooting sports, shooting with glasses from all types of sports weapons is allowed. Fierce combat practice places increased demands on the shooter, and therefore the sniper's vision must be flawless.

To sharpen his vision, a sniper needs a diet, namely, vitamin A, the source of which is carrots, but it must be eaten with something fatty - with any oil or sour cream, because the carotene contained in carrots (provitamin A), from which the vitamin itself is synthesized, fat-soluble and absorbed much better in a fatty medium.

The author still remembers the times when snipers of special forces were strictly forbidden to read while lying down and watch TV - from an hour of reading on the back and one and a half to two hours of watching TV, vision noticeably deteriorates for three days.

As already mentioned, the usual optical sight makes it possible to see the target in poor lighting conditions, that is, at dawn, rain, fog, sunset twilight and even a little in the dark.

In a combat situation, a sniper has to work quite often in such conditions, and for the shooter's eyes this has its own characteristics

When visibility deteriorates (twilight, rain, etc.), one should not focus on the target in the desire to see it better, while excessive tension of the aiming eye occurs and the nervous system is depleted due to general tension The tension of the nervous system leads to reflex uncontrollable tension of almost all the shooter's muscles , even those that are usually not involved in the shot. The pulse rises reflexively, and all this leads to a decrease in the stability of the weapon. If you need to shoot at dusk and the target looks like a gray, half-spread shapeless silhouette, there is no need to shoot it strictly at the bridge of the nose - aim somewhere in the middle of the target's silhouette, focusing your vision on the aiming element - the tip of a hemp or aiming square.In this case, vision does not strain and, accordingly, the body does not strain.

Remember! Usually, when working with a telescopic sight, the shooter does not notice a deterioration in visibility until it has dropped to a significant level. normal visual load, visual acuity is restored 4-5 times longer than the time spent on the shot.

In case of visual fatigue that occurs after a shot in the dark or at dusk, you need to "rest your eyes" until visual acuity is completely restored and the discomfort in the eyes disappears. Otherwise, vision can simply be "disrupted".

At night, you should not stare into the darkness for a long time, so as not to tire your eyes. It is recommended to periodically close your eyes for 5-10 seconds. Such a short rest will help to get rid of fatigue.

When working at night, you may need to look at a map, in some document, or just shine a light near you. To do this, you need to use only red light with a narrow beam, covering the aiming eye with your hand so as not to disturb its accommodation. alt At night, do not look at flares of flares and flares. Look not at the rocket, but at what is below it, in the field of its illumination. One beautiful rocket that you admire while it burns is enough to reduce your ability to see clearly for half an hour. If you need to look at something luminous, take a button and look through its holes, closing your aiming eye. Never look at a fire at night - you still will not see those who are behind it. Cover your eyes from the flame with your hand and look around the periphery of the illuminated place, then you will see what will be there.

Try to "put" a target that has arisen with a rocket flash or under other lighting, because a competent target after lighting it will try to immediately disappear from the field of view.

You can "see a little bit" through the optical sight in the dark, and if you develop the sharpness of the so-called "night vision", you can see even more through the scope. Night vision is not a supernatural phenomenon, but a normal function of the body, inherited from our distant ancestors and in an unclaimed state of dormant atavism. For snipers and scouts of the past war, night vision was an everyday tool in current combat work.

To awaken and develop your night vision, look at the stars more often at night. Looking at them for about ten minutes without looking up, you state that there seem to be more of them. This sharpened and "tuned" the night vision.

Excessive "looking" into observation devices noticeably reduces visual acuity. Therefore, when working in a sniper pair, the sniper "rests with his eyes", and his partner constantly monitors the periscope or stereoscope, determines the distances to targets and performs ballistic calculations.

In the dark, try to enrich the brain with oxygen and take 10-12 deep breaths per minute with your nose for 4-5 minutes. This sharpens the acuity of night vision and hearing. For the same purpose, you can make chewing movements that increase cerebral circulation. The same effect is achieved by using a 0.1% solution of atropine. Place a lump of sugar under your tongue and let it gradually dissolve there. Keep it in your mouth for a longer time and do not swallow right away. Night vision and hearing are sharpened at the same time one and a half times.

A sniper who is in a sniper ambush must listen not only to the atmosphere, but also to the ground. In the ground, sounds are well transmitted from steps, movement of equipment, dropping loads, entrenching, and in some cases even human speech. A sniper, forced to be tied to a rifle and visually monitor the situation, can listen to the ground in two practical ways: stick a small shovel into the ground and listen, pressing his ear to the handle, or bury a bottle or flask in the ground, half filled with water, into the neck of which through insert the rubber tube into the hole in the plug. Insert the other end of the tube into your ear and listen.

Remember! The sniper is not allowed to smoke! Nicotine "squeezes" blood vessels, reduces visual acuity and increases pulsation. After one smoked cigarette pa for 2-3 hours, the quality of sniper shooting deteriorates by 15-20%. In addition, constant smoking reduces overall sensitivity and susceptibility.

A sniper has no right to be angry. Anger is good for a direct attack, but with accurate shooting it only does harm. Anger increases the ripple and thus significantly degrades the quality of fire. The sniper has no right to negative emotions at all. Fear "de-energizes" the shooter and deprives him of nervous and physical energy, and anxiety causes increased "jitters". Therefore, professional snipers gradually disaccustom themselves to worry, get angry and worry in general, introducing themselves into a state of "combat indifference." This ends with complete immunity to stressful situations. And so the sniper shoots at a live target just like at a paper target, without experiencing any emotion. The coolness of snipers borders on indifference.

Cases were repeatedly noted when snipers of reconnaissance and sabotage groups fell asleep in planes before parachute landing, and woke them up immediately before being dropped.

The best sport to promote shooting is swimming, preferably at a calm pace over long distances. Swimming very well develops the muscle groups necessary for shooting, effectively and quickly "sets shooting breathing". As is already known, the quality of breathing when shooting is difficult to overestimate. Dumbbell exercises and training of the vestibular apparatus in any available way are very useful.

Running, cross-country, staying jerks, and karate classes negatively affect accurate rifle shooting. And therefore, if a sniper works in a reconnaissance and sabotage group, where everything is based on the speed of movement, it is preferable for him to move with a quick sporting step, and in hand-to-hand combat, work not with fists, but with a silent pistol, good for the Russian army they have done enough.

Women shoot better than men... It's not even that they don't drink or smoke. Psychophysiologically, women are much more adapted to work in extreme conditions than men. The threshold of women's patience is higher than that of men. Physiological endurance and fitness female body the effectiveness is not comparable to the male. Women have more heightened systems of perception, in particular, increased potential for night vision, hearing and smell. Their combat intuition, originally laid down by nature, instantly works. Women are incredibly observant.

A woman, psychologically prepared in advance for the conduct of hostilities, does not experience feelings of confusion on the battlefield. When fulfilling the assigned combat mission, women work (precisely work) with composure, purposefulness and ruthlessness. Combat work is done clearly, efficiently and accurately. Female military personnel are very clear about the implementation of service instructions, not deviating from them a single step. Women are treated very carefully and carefully in the process of sniper shooting, as well as the execution of constant instructions, so they are more trained in shooting than men. The process of disguising women is treated creatively, with incredible ingenuity, this process is very organic for them. The effectiveness of the actions of a female sniper will always be higher than that of a male sniper. In combat practice, women are more careful, in case of injury, they are more tenacious.

Taking these features into account, in the middle of 1943, the Central Women's School of Snipers was formed in Moscow. In two years, more than 1,800 female snipers were trained, who, by the end of the war, destroyed, according to the most rough estimates, more than 18,000 Germans, that is, one German division with a full front-line composition.

Book by A. A. Potapov The Art of a Sniper.

About six years ago I met one person, later we became friends. Then I had not yet studied the question "What to do when your eyes hurt."

Eye gymnastics and the army, what's the connection? In the aftermath, it was revealed that he served as a sniper in the armies. And in one of the conversations he shared the gymnastics for the eyes which they were taught in the armies to improve their eyesight.

Gymnastics for the eyes video!

Gimnastic and for the eyes - this! Gymnastics for the eyes is very simple and I think it is well known to many. Its benefits are very good and important for our eyes. Exercise helps to train the eye muscles, thereby improving their function. It is useful for people who have farsightedness or myopia, especially for those who spend a lot of time in front of a computer monitor.

Eye gymnastics is done this way.

1. You must first relax your eyes, do 4-5 minutes of palming.

2. Then you need to improve blood circulation in the eyes, for this we close our eyes tightly and then open our eyes wide, do it 5-6 times.

3. And now you need to look from a nearby object to an object in the distance. And we do it up to 10 times.

This gymnastics for the eyes is done in any convenient place on the bus, trolleybus, in a traffic jam, at the computer. Begin to train your eyes gradually doing at the beginning several times 2-3 times. Over time, adding the number of repetitions.

It is especially important for those who have eye pain, first of all it is necessary to seek help from an ophthalmologist and consult with him.

Next articles

Exercises for the eyes with astigmatism cannot correct a defect in the visual apparatus and are intended to prevent subsequent complications. The essence of gymnastics with astigmatism is to relax the overstrained optic muscles, which occurs due to the compensation of the body for visual impairment. In the presence of any defects and pathologies, the visual apparatus tries to independently compensate for the deficiency, while the load is redistributed. Thus, strabismus may develop without correcting astigmatism with glasses or surgical correction. This happens because between the muscles of the antagonists eyeball (medial and lateral by straight, upper and lower by straight, oblique muscles) the load is uneven. Accordingly, one of them moves the eyeball more strongly than the opposite.

Vision with astigmatism and the norm

Thus, eye exercise for astigmatism is an additional component of prophylactic treatment. Also, eye gymnastics, both in pathologies and defects of the visual apparatus, and in healthy people, is able to relieve tension in the muscles of the eyeball, reduce fatigue, as well as headaches caused by overstrain of the visual organs. May improve vision when done consistently.

Training

Before you start charging for the eyes, you must first prepare. Make yourself comfortable in a sitting position, you can even lie down. Take care not to be disturbed or interrupted from your exercise routine. It is recommended to choose a well-lit area. You should start in a relaxed and calm state. It is highly advisable to exercise regularly (it is better to set aside for yourself a constant time, for example 10 minutes of lunch break.). Perform the workout following the instructions and recommendations.

Palming is a preliminary exercise to relax the muscles of the visual apparatus, proposed by William Bates. The exercise is based on closing the eyes with open palms. When the eyes are closed, the muscles are at rest. And the palms on top allow for extra warmth, allowing for expansion blood vessels, more blood enters the muscles of the eyes, the access of oxygen increases.

Palming technique: sit (you can lie down) in a comfortable position. Rub your palms together, when you feel the warmth, you should apply the open palms with the inner side to your closed eyes. In this state, sit for a few minutes.

Exercise complexes

The complex for astigmatism is based on a number of eye exercises: eye movements in different directions, circular movements. Also, gaze defocusing exercises are recommended to work with the internal eye muscles. They are quite simple to do. The task is to first look at a distant object, then at a nearby one. Do some reps. If there are few objects around, then you can look at the finger that you bring closer to the nose, and then move it as much as possible.

It is also worth paying some attention to the muscles of the eyelids. To do this, it is recommended to close your eyes with maximum effort, and then open them. Do some reps.

Each exercise should be done with a frequency of 5 to 10 times, between each approach it is recommended to quickly blink a few dozen times.

Bates method

It can be used not only in cases of astigmatism. Thanks to the research of the famous scientist and ophthalmologist William Bates, a unique training system was created to restore vision. Through visual training, operations and glasses can be eliminated. The key to improving vision is regular exercise. Hlyam Bates suggested that the decrease in vision occurs against the background of stress.

1. The first step is "Palming". The relaxing effects are facilitated by darkness as well as warmth from the hands.
2. Then you can start "solarization". For this exercise, you can take any light source (a candle, flashlight, light bulb, or sunlight will do). It is best to do your workout outdoors. It is necessary to find such a position so that when turning the head to one side, the eyes are in the light, when turning to the other side in the shadow.
3. You can start "blinking", the essence is a quick blink. Next, we proceed to the "rotation". This movement can be performed with both open and closed eyelids, but be sure to move your eyes slowly and smoothly.
4. Also use exercises "triangle", "eight", "snake" vertical and horizontal, vertical and horizontal movement.

The essence of the complex remains the same. Gymnastics for the eyes is carried out in order to relax all the oculomotor muscles. Exercises are required to be performed while removing glasses. Eye movements during training should be done smoothly without sudden movements and jerks. Zhdanov recommends repeating each exercise 3-5 times, blinking a few dozen times after each.

Gymnastics according to Avetisov

The complex is often used. Based on three main groups. They are effective for adults, but especially useful for children.

1. A group of exercises aimed at improving blood circulation and intraocular fluid circulation. These are “closing and opening of the eyelids”, “movement in a circle with closed eyelids”, “pressing on the eyeballs”.
2. Strengthening and relaxation of muscles. Movement with a gaze "from top to bottom and from bottom to top", "diagonal", "circular movement", "eight vertical and horizontal".
3. For accommodation. You can perform with the help of objects, one is far away, and the second is close, and look from one to the other. You can use your index finger instead of a close-lying object, placing it at the distance of the palm from the nose. You can also put two fingers, one as much as possible on the outstretched arm, the other at a distance of the palm from the nose and look from one finger to the other.

Norbekov's method

You must first prepare as described above. You should blink first.

• Next, we draw with our eyes the number eight in one direction, then in the other.
• After, similarly, we draw with our eyes a recumbent number eight.
• After we draw a circle visually clockwise, after counterclockwise.
• We bring the index finger at a distance of 25-30 cm from the face. We close one eye, focus the second on the finger, then on the distant object. Then we repeat in the same way with the other eye.

All exercises are performed five times. After the whole complex, it is recommended to sit (or lie down) with closed eyes for five minutes and relax.

Tibetan gymnastics for the eyes

It is highly popular today.

1. They begin the complex with an exercise that is aimed at work internal muscles eyes. The palms are placed in front of themselves at a distance of 40-50 centimeters, and then they are bred and brought together. It is required to keep the palms in the field of vision as much as possible without moving the head.
2. The next exercise is designed to work with accommodation. Initially, the gaze is focused on the exposed hand, and then it is transferred to a distant object. They blink frequently for two minutes. Next, rotational movements are made.
3. The whole gymnastics ends with a massage of the eyelids, which is performed by gentle movements of the fingertips.

All exercises are done with a frequency of 5-10 repetitions.

Gymnastics for children with astigmatism

It is very important that the child enjoys doing eye exercises. It is best to provide exercises in the form of a game, and print a diagram with a complex of training for the eyes with your favorite cartoon characters.

The principle of doing the exercises is the same as for adults. Preparation first, followed by eye exercises and relaxation. It is important to exercise regularly.

• "Butterfly". The child is invited to blink, presenting the eyelids with butterfly wings.
• "Merry watch". Children need to imagine as if their eyes are the hands of a clock and are asked to show the time. Thus, they make a movement up, down, right, left.
• "Zhmurki". It is required to close your eyes, this exercise can be carried out in the form of a game of hide and seek.
• "Traffic light for trains." You need to play at the traffic light, screwing up your right or left eye.
• "Peepers". It is necessary to watch as long as possible without blinking.
• "Far close". Find different objects with a glance that are at different distances.
• "Massage". Recommended at the end of the workout. You can ask your child to stroke their eyelids, eye sockets, cheekbones, and eyebrows. And say to yourself, "Thank you for a well done exercise."

Contraindications

In case of retinal detachment, gymnastics is not recommended due to the fact that with the wrong selection of exercises or their improper performance, the condition can worsen up to loss of vision.

It is forbidden to perform training after surgery for six months.

In case of myopia more than -4, the Zhdanov set of exercises should be performed with extreme caution. In the best case, you should consult a specialist.