Complex 1 – to improve vision.
- Horizontal eye movements: right-left.
- Movement of the eyeballs vertically up and down.
- Circular eye movements: clockwise and in the opposite direction.
- Intense squeezing and unclenching the eyes at a fast pace.
- Diagonal eye movement: squint the eyes to the lower left corner, then move the gaze upward in a straight line. Likewise in the opposite direction.
- Reduction of the eyes to the nose. To do this, put your finger to the bridge of your nose and look at it – the eyes will easily “connect”.
- Frequent blinking of the eyes.
- Eye work “at a distance”. Go to the window, carefully look at a close, clearly visible detail: a tree branch growing outside the window, or a scratch on the glass. You can stick a tiny circle of paper on the glass. Then look into the distance, trying to see the most distant objects.
Each exercise should be repeated at least 6 times in each direction.
Complex 2 – for the prevention of the treatment of progressive myopia
- Leaning back, take a deep breath, then leaning forward, exhale.
- Leaning back in a chair, close your eyelids, close your eyes tightly, open your eyelids.
- Hands on the belt, turn your head to the right, look at the elbow of your right hand; turn your head to the left, look at the elbow of your left hand, return to the starting position.
- Raise your eyes up, make circular movements with them clockwise, then counterclockwise.
- Hands forward, look at the fingertips, raise your hands up (inhale), follow the movement of your hands with your eyes, without raising your head, lower your hands (exhale).
It is advisable to repeat these exercises every 40-50 minutes of working at the computer. The duration of a single workout is 3-5 minutes.
Complex 3 – relieve eye fatigue
- Look into the distance straight ahead for 2-3 seconds. Place your finger at a distance of 25-30 cm from the eyes, look at it for 3-5 seconds. Lower your hand, look into the distance again. Repeat 10-12 times.
- Move the pencil from arm’s length to the tip of the nose and back, following its movement. Repeat 10-12 times.
- Attach a round mark with a diameter of 3-5 mm on the window glass at eye level. Move your eyes from distant objects outside the window to the mark and back. Repeat 10-12 times.
- With your eyes open, slowly, in time with your breath, smoothly draw a “figure eight” with your eyes in space: horizontally, vertically, diagonally. Repeat 5-7 times in each direction.
- Place your thumb at a distance of 20-30 cm from the eyes, look with two eyes at the end of the finger for 3-5 seconds, close one eye for 3-5 seconds, then look again with two eyes, close the other eye. Repeat 10-12 times.
- Look for 5-6 seconds at the thumb of the right hand extended at eye level. Slowly move your hand to the right, follow your finger with your eyes without turning your head. Do the same with your left hand. Repeat 5-7 times in each direction.
- Without turning your head, look to the lower left corner, then to the upper right. Then to the lower right, and then to the upper left. Repeat 5-7 times, then in reverse order.
Complex 4 – gymnastics for tired eyes
- Inhale deeply, closing your eyes as tightly as possible. Tighten the muscles of the neck, face, head. Hold your breath for 2-3 seconds, then exhale quickly, opening your eyes wide as you exhale. Repeat 5 times.
- Close your eyes, massage the brow ridges and the lower parts of the eye sockets in a circular motion – from the nose to the temples.
- Close your eyes, relax your brows. Roll your eyeballs from left to right and right to left. Repeat 10 times.
- Place your thumb at a distance of 25-30 cm from the eyes, look with two eyes at the end of the finger for 3-5 seconds, close one eye for 3-5 seconds, then look again with two eyes, close the other eye. Repeat 10 times.
- Place your fingertips on your temples, squeezing them lightly. Blink quickly and lightly 10 times. Close your eyes and relax by taking 2-3 deep breaths. Repeat 3 times.