Restoration of vision by the method of Professor Zhdanov. Exercises to restore the knee joint: physiotherapy exercises

In our time, it is difficult to meet a person who would not have any vision problems at all. In general, exercises for restoring vision were created in ancient times. But compared to the past, a person receives much more information. And it reaches us through the organs of vision. Naturally, this requires a lot of strain on our eyes, and the eyes often get tired. Even a person with perfect vision needs rest, otherwise he will get acquainted with the symptoms of redness, over long distances. In the event that a person has problems, then rest for the eyes is simply necessary, as well as gymnastics to restore vision. There is a whole technique for improving vision. It was developed by W.G. Bates and his follower M.D. Corbet.

So, consider the exercises to restore vision according to Bates. Eye movements should be smooth. Exercise one. Sit up straight, relax your muscles. Close your eyes with your palms (not your fingers); do not press your palms strongly to your face, they should lie softly on your face. The essence of the exercise is that there should be no gaps through which light enters the eyeballs. Then close your eyes. Lower your elbows to the table. It is very important to ensure that the neck and spine are almost in a straight line. The whole body should be relaxed and breathe calmly. And most importantly, in order for the eyes to completely relax and rest, you must remember something pleasant. Sit like this for a while: even in fifteen or twenty seconds the eyes will rest, although, of course, it is better to sit in this way for several minutes. After the exercise is completed, you need to gradually open the access of light to the eyes: first, slowly remove your palms, leave your eyes closed for a while. Only then can they be opened. This exercise is called palming, it is aimed at relaxing the muscles of the eyes and neck, which helps to improve blood circulation.

Another exercise: look around without focusing on anything in particular. In this case, you need to bend your arms at the elbows; while the palms should be slightly lower than the eyes. Then you need to open your fingers and turn your head to the right and left. The main thing is to look through your fingers, not at them. The gaze should not be focused on one thing. If you did everything right, you should have the feeling that your hands are floating in the air.

Exercises to restore vision can be done in the morning while you are still in bed. It is necessary to stretch properly, roll from one, it is important not to hold your breath, you need to breathe deeply and evenly. Open your eyes and mouth wide. Next, close your eyes tightly six times, blink (12 times). "Write" a few words in the air, imagining that your nose is a pen or pencil. Do the flying hands exercise. Finally, do palming, which should take about five minutes.

Exercises for the restoration of vision also include exercises for the eyebrows, since everything in the body is connected. So, the bottom line is that you need to raise your eyebrows as high as possible. It is important to keep an eye on the sensation that appears in the upper part of the ears, because then you will need to repeat it without raising your eyebrows.

Do not forget that for the correct mode of work and rest of the eyes, not only exercises to restore vision are needed. It is important to monitor your health in general; do not forget about proper nutrition and physical activity, because everything in the body is interconnected. It is very important to enrich your diet with vitamins, especially those that are necessary for the eyes. The whole organism should be strengthened as a whole, since problems in one area entail general immunity disorders and deviations from the norm in health.

With an already existing pathology of the eyes, in order to restore vision, two main types of training are used - according to the methods of Norbekov and Zhdanov. With the help of the tasks underlying these techniques, it is possible to improve vision in nearsightedness and farsightedness, as well as in diseases such as astigmatism and strabismus. The main task of therapeutic training is to relax the eye muscles that are in tension and strengthen the weaker muscles. Due to the regular performance of gymnastics for the eyes, visual acuity is significantly increased and the quality of life of the patient is improved.

Basic rules for gymnastics

It must be understood that if the patient has a gross pathology on the part of the visual system, it will not be possible to achieve complete vision correction. For example, when a patient uses glasses of -5 diopters, the most effective result will be a change to a few diopters less, but these complexes will not help to completely avoid their use.

The advantage of this type of treatment is the ability to practice at home without the use of special devices.

Basic rules to follow for best results:

conduct classes continuously for a long period of time;
observe the correct technique for performing each exercise;
practice in the most relaxed state, without haste;
give rest to the eyes with the help of palming after exertion.

palming

The exercise is used to reduce the tension of the eye muscles after heavy visual work. Also, the task helps to restore strength and emotional balance of the human body.

To perform it, you need to take a pose in which it will be most comfortable to relax. Connect the palms together so that they touch each other with the little fingers, gently lower them in this position to the bridge of the nose, completely closing the eyes. Rays of light should not penetrate inside, but the hands should be positioned so that the eyes can blink freely.

In the first few seconds, bright visual images may appear, which will disappear over time, there will be darkness before the eyes. In this position, it is recommended to lie down for 15 minutes or until there is a feeling of complete relaxation.

Gymnastics for the eyes according to the Norbekov method

This gymnastic complex includes several exercises that are recommended to be performed in a specific sequence. Movements must be performed at a slow pace to avoid additional injury to the eye muscles.

One lesson should last 15-20 minutes, and the repetition of the full training complex should be carried out up to 5 times a day.

Exercises to restore visionaccording to the Norbekov method:

Name	Execution technique
Starting position	A person should sit on a chair or armchair, leaving his head motionless, and make all movements only with the help of his eyes, without helping with his body.
"Eyes to the Side"	Slowly raise your gaze to the ceiling, reach the maximum possible amplitude of upward movement, hold your gaze, and then smoothly return your gaze forward. Look at the floor, strive to reach the maximum amplitude of eye movement down, stop, and then return the gaze straight. Take your eyes to the left side, trying to reach the most distant point and stop your gaze, then look forward. Do the same, turning your eyes to the right side. Perform repetitions 5 times in all directions, after each change you need to blink for 15 seconds
"Butterfly"	In strict order, make movements: look down to the left, up to the right, then down to the right corner and up to the left. The image of an imaginary figure must be made as wide as possible, but at the same time not to overstrain the muscles of the eyes. After 5 repetitions, blink for 15 seconds. Do the same in the opposite direction
"Infinity"	Imagine that there is an inverted number 8 in front of your eyes, look at it first from the right side to the left, and then vice versa. Do 5 reps and blink for 15 seconds
"Look to the bridge of the nose"	Set the index finger in front of the eyes and slowly bring it closer to the nose, following its movement only with a glance. Bring it as close as possible to the nose and stop in this position, counting up to 5, then concentrate your eyes on objects that are located on the sides, trying not to take your eyes off the finger. Do 5 reps and blink for 15 seconds
"Split Eyes"	Put both index fingers closer to the tip of the nose, then slowly move them to the sides, and follow them with your eyes. Do repetitions 5 times, blink for 15 seconds
	Imagine a round clock face in front of your eyes and move counterclockwise and clockwise, try to stop with your eyes at each digit of the clock. Do 5 reps and blink for 15 seconds

Gymnastics for vision correction according to the Zhdanov method

The duration of one lesson should be 20 minutes, and the complete repetition of the complex should be performed up to 5 times a day.

Tasks to improve vision according to Zhdanov:

Name, number of the corresponding figure	Execution technique
Starting position	Training should be carried out in a sitting position on a chair or armchair with an absolutely motionless head and torso.
"Diagonals", No. 3	Move your eyes up and to the right, then down and to the left. Do repetitions several times and blink up to 15 seconds. Look up left, down and right. Do 5 reps and blink for up to 15 seconds
"Rectangles", No. 4	Using the eyes in front of you, draw a rectangle, start from the left to the right side, then rest for a few seconds and repeat in the opposite direction. Do 5 reps and blink for up to 15 seconds
"Eights", No. 7	Form the number 8 from top to bottom, and then in the other direction. Do 5 reps and blink for up to 15 seconds
"Continuous Circles", No. 8	Draw with your eyes a small circle near the tip of the nose and continuously surround it with slightly larger objects, continue to draw them, trying to use the maximum amplitude of eye movement. Blink for 15 seconds, and then move your gaze in the opposite direction, starting from the last large circle, moving towards the smallest one. Do 5 reps and blink for 15 seconds
"Transparent pipe", No. 9, 10	Imagine that a transparent tube lies horizontally in front and you need to wrap it with a rope with your eyes, after the end of the exercise, blink in one direction for 15 seconds. Then you should move in the opposite direction, dissolving the wound rope. Blink 15 seconds
"Equator", №12	Draw a globe in front of you and look around it along the equator, moving first from right to left, and then vice versa. Blink 15 seconds
"Zigzags", No. 11	Imagine that there is a zigzag in front of your eyes, you need to look at all its bends in different directions, and then blink for 15 seconds

Ecology of consumption. Leave everything and do these exercises - let your eyes rest! Our set of exercises...

Vision is the greatest, amazing, wonderful gift of nature, and so that in the age of high technology and a large flow of information not to lose it, but rather to save it, we decided to collect in one article as much useful information as possible, answering the most pressing questions of our time: “how restore vision? and “how to improve it?”.

In this article, you will get acquainted with exercises to improve, restore and prevent vision. Our set of exercises for the eyes will help to avoid or even defeat not only myopia, but also hyperopia and a number of other visual defects - we have collected all the most long-awaited tips for eye health here.

vision problems

First, let's find out what are the most common vision problems.

Nearsightedness (myopia)- an eye disease in which the image is formed not on the retina, but in front of it. Reason: an enlarged eyeball (mainly a genetically determined disease, or acquired due to impaired visual and physical activity, also due to constant stress and malnutrition). Subsequently, it becomes difficult for a person to recognize objects that are at a distance. According to WHO, every third person suffers from this disease.

Farsightedness (hypermetropia)- a visual impairment in which a person sees well only in the distance, but near it is blurry, cloudy. Such a visual defect occurs due to the irregular shape of the eyeball (compressed along the longitudinal axis), as a result of which the image of the object is focused not on the retina, but behind it. If this eye disease is ignored, strabismus occurs. To identify the disease, a complete ophthalmological examination should be carried out (visual acuity test according to special tables, fundus examination by ultrasound).

Amblyopia- visual impairment, due to changes in the cerebral cortex, develops exclusively in children. The visual system of children is very plastic, any negative factor (injuries, experiences) can cause the development of this eye disease.

Age-related macular degeneration (AMD). From the Latin term "macula" means "spot" - this is a zone measuring 2 square millimeters in the center of the retina. But! It is she who is responsible for visual acuity. This zone is also referred to as the “yellow spot”, the most sensitive cells of the retina, called “cones”, are concentrated in it. They control the transmission of a clear image and color. With age, due to a variety of reasons, the normal metabolic process in these cells can be disrupted, which causes AMD.

The disease can occur in two forms: wet and dry. Dry AMD accounts for about 80% of cases. Develops gradually. The first signs are easily detected when reading: when a blurry spot appears in the center of the font, overlapping the letters. With the development of the disease, the spot increases. The main cause of this disease is a metabolic disorder (products of cellular metabolism lead to the death of important cells).

The wet form of AMD affects no more than 20% of people. It develops rapidly, and manifests itself in the fact that "straight lines are bent" and, in addition, there is a "fog" in the eyes. A possible transition from one form to another is revealed. The wet form of age-related macular degeneration is caused by an overgrowth of blood vessels in the center of the retina. Due to excess vessels and their fluid, edema occurs.

It has been observed that people with light eyes are much more likely to suffer from AMD than people with darker pigmented eyes. This is due to the fact that the dark-eyed pigment melanin is much larger, and it absorbs harmful ultraviolet radiation.

Retinal disinsertion- separation of the photosensitive layer of the retina from the vascular tissue. As a result, the cells are no longer supplied with oxygen and nutrients. And if measures are not taken in a timely manner (surgical intervention), the cells can completely die, which for a person means loss of vision. The first sign: “flying flies” before the eyes, in the later stages, there is a complete loss of some part of the field of vision. Therefore, it is so important to periodically check your vision to make sure that the “flies” are just overwork, and nothing more.

The causes of retinal detachment can be very different:

Severe eye injury
Diabetes
Myopia of any degree with changes in the fundus
Inflammation of the eye, etc.

Glaucoma - main cause of blindness. Glaucoma occurs as a result of damage to the optic nerve. This disease requires a lot of effort from the patient: following a strict diet (eliminate salt, coffee, control the amount of fluid you drink, it is especially undesirable to drink a lot at night), monitor blood pressure (if the pressure is not stable, the optic nerve fibers may die), strictly follow the doctor's prescriptions (take drops and medicines at the right time). If the drugs do not help reduce the pressure, the operation is inevitable, even two (after the first operation, an unpleasant outcome is possible - clouding of the lens, for this a second operation is performed to eliminate this consequence).

Do not tempt fate - be careful when working with piercing objects, do not create pretexts for serious injuries. Take care of your eyes.

Cataract- clouding of the lens. In this connection, the rays of light penetrating the eye do not fall on the retina, and as a result, visual acuity decreases.

Malnutrition, unhealthy lifestyle, unfavorable working conditions - all this increases the army of people suffering from eye disease. There are two solutions here - an operation or vitamin drops (only as a way to stretch, delay the development of the disease for the maximum possible period). An examination by a qualified doctor and his competent decision is the only way to recovery. The operation is a very responsible step, here it is necessary to take into account all the pros and cons. For example, contraindications for health reasons. And avoid traditional medicine (homemade herbal tinctures), as such treatment can result in complete loss of vision or easily cause a severe allergic reaction.

The main causes of visual impairment

Eye disease may be accompanied by redness and pain in the eyes. There are many reasons that cause a decrease in visual acuity, we will consider only the most basic of them:

hereditary - transmitted to a person from parents, relatives.

Acquired - arising under the influence of external factors.

So, among the external factors, the following can be distinguished:

1. Prolonged mental stress and incorrect head position

It is very important to always watch your posture, and especially how you sit when working at a computer or reading a book. Since the blood supply to the occipital region of the brain (and here is the center of vision) directly affects the health of our eyes.

Dr. William Horatio Bates considers mental or psychological stress to be the root cause of vision problems. The most interesting, invaluable advice for all who care about eye health, the doctor outlined in his book "Treatment of imperfect vision without the help of glasses." We will return to the author and his methodology a little later.

2. Wrong diet

The eyes are part of the body, so if we eat improperly, we lose our sight. Many neglect this truth, perhaps because of its simplicity. But we all know the phrase: “life is made up of little things”, you can also say about good eyesight. Take care of your eyes - pay attention to the little things.

3. Constant stress and lack of sleep

4. Eye injury

And in order to avoid hereditary eye diseases, a pregnant woman must conduct proper prenatal care for herself and for her unborn baby. This is possible through a balanced, healthy diet, a healthy lifestyle and a positive atmosphere in the family.

And never forget about the health of the body (especially the eyes) - do relaxing exercises. This is what we're going to do now.

Eye Health Precautions and Protections

The sooner comprehensive measures are taken or treatment is started, the more chances you have for a good result. And for this, we all need to take as a rule:

Starting from a young age, be regularly examined by an ophthalmologist;
Under no circumstances should you brush aside emerging vision problems (everyone always has a lot of work, and vision can be lost);
Carry out a set of preventive measures.

Eye exercises

The general conditions for performing gymnastics for the eyes are:

All exercises are performed without glasses and contact lenses;
Slowly;
In a quiet environment.

Exercises to improve blood circulation and intraocular fluid

The first group of exercises is necessary: to improve the circulation of blood and intraocular fluid.

Exercise 1. Close the eyelids of both eyes for 5 seconds, open for the same time. Repeat the exercise 8 times.

Exercise 2. Blink rapidly for 15 seconds. Repeat the exercise 3 times, with an interval of 10 seconds.

Exercise 3 Close the eyelids, with the index fingers of the corresponding hands, gently, without pressure, massage the eyes (in circular motions) for a minute.

Exercises to strengthen the muscles of the eye

The second group of exercises: to strengthen the muscles of the eye.

Exercise 4 Slowly look from the floor to the ceiling and back (the position of the head should be unchanged). Repeat 10 times.

Exercise 5 Slowly move your eyes to the right, to the left and back. Repeat 10 times.

Exercise 6 Make circular eye movements first in one direction for 4 seconds, then the same time in the other direction.

Exercises to improve accommodation

The third group of exercises: to improve accommodation - the adaptation of the eyes to external conditions.

Exercise 7 With both eyes, look at the index finger of the left hand extended in front of the face for 5 seconds. Then gradually bring your finger closer to your nose (until the finger begins to double). Repeat the exercise 8 times.

Exercise 8 Attach a color mark with a diameter of 5 millimeters to the window glass at eye level, stand at a distance of 35 cm from the window, then, away from the line of sight passing through the mark, mark the object you like for visual fixation (it can be the top of a tree, an antenna, a balcony opposite). Look at the mark for 2 seconds, then look at the selected object - linger on it for 2 seconds. Then look again at the label. Repeat the exercise on the first two days for 5 minutes, on the following days - 7 minutes.

Exercise 9 Mentally divide the wall diagonally into 4 triangles and rotate your eyes in both directions inside these shapes. Repeat the exercise 5 times.

Exercise 10 Draw the infinity sign (eight) with your eyes. Repeat the exercise 8 times.

All exercises for the eyes must be performed regularly, preferably at least 2 times a day. You can use various modifications of the directions of movement of the eyes, for example, as shown in the figure below:

Popular vision restoration techniques

The problem of restoring vision worries many authors. Thanks to the Internet, millions of people have the opportunity to familiarize themselves and apply any technique they like. Among the most popular author's methods of vision correction, we can distinguish:

1. The method of restoring vision Mirzakarim Sanakulovich Norbekov- Doctor of Psychology, Uzbek and Russian leader of alternative medicine, writer. One of his most popular books is "The Fool's Experience, or the Path to Enlightenment", which is presented in a very unusual: playful and at the same time daring style. His method is based, first of all, on freeing yourself from thoughts: that you are sick and weak. The right mental attitude and a set of special exercises (accommodation exercises, eye-relaxing gymnastics) give a truly effective result. The book was recognized by the International Association of Independent Experts as the most effective among the known alternative health systems in 1998. In it, the author laid out a huge mass of secrets: how to gain hope for improved vision, how to restore vision, and how to become a winner in life. This book will not leave anyone indifferent!

2. Natural method of restoring visual acuity according to Vladimir Georgievich Zhdanov: Russian public figure, popularizer of a non-medical approach to healing bad habits (Zhdanov also refers to wearing glasses as bad habits, in addition to using tobacco and alcohol) is based on a set of simple exercises. Zhdanov's book "Get Your Sight Back" is designed to restore lost vision by performing simple exercises with home-made tablets of various sizes.

3. The method of William Bates - ophthalmologist from the USA, the essence of which is to relieve psychological stress. “Only by relaxing the eyes can one regain vision.” W. Bates' program is based on special gymnastics designed to restore vision. Where, the most effective exercises:

Palming (covering the eyes with the palms, after rubbing them against each other - warming the palm);
Memories (pleasant memories with closed eyes - great for relaxing the eyes);
Mental representation (Bates advises imagining a blank sheet of white paper on which something needs to be written).

Dear friends, "blindness" ... is in each of us - we do not notice much, and do not want to see. Sometimes, we stop appreciating life, both our own and someone else's. But this is a topic for a separate discussion. Finally, I would like to wish all of us a sharp, insightful look and bright colors throughout our lives. And for this, take care of your eyes - appreciate life! Be healthy.published

Join us at

Real vision improvement program with Marilyn Roy.

We all understand the benefits of regular exercise. Every day new research is published proving that exercise is one of the most important parts of a healthy lifestyle. Aerobic exercises are especially useful - they improve blood pressure, slow down the aging process of brain cells and nerve cells. It has already been proven that sport allows you to maintain a sense of balance, coordination of movements, memory and organization of vision in people of mature age at the proper level.

Indeed, what is good for the heart is also good for the eyes. Moderate exercise, weight management, a low-calorie, low-fat diet high in fruits and vegetables, and smoking cessation can greatly reduce the risk of the most common eye diseases. Recent studies have shown that certain exercises can improve and maintain your vision throughout your life and reduce your risk of eye disease. They will help you maintain good vision throughout your life.

The expressions “fix” or “lose” also apply to vision. Your eye muscles also gain strength, coordination and flexibility as you work. But if the eyes work with the help of muscles, isn't it logical to keep them in good shape?

Hello, I'm Marilyn Roy, the author of the Eye Training program. Thank you for using my program. For several years, I have tried to combine maintaining a normal weight, aerobics and sports into a single healthy lifestyle. I took a fitness program as a basis and naturally applied it to eye training. Despite the fact that I have been wearing glasses for 20 years, I noticed an improvement in vision after a month. And after 13 months, I passed the driver's license exam. Without glasses. I no longer need glasses to see well. I posted about my successes on my website: now I can follow the game from the highest stand, watch a play in the theater from the back row, and ski without ugly goggles. It still amazes me.

Since I wrote my first book, EyeRobics: How to improve your vision, which is published in five languages, I have learned how many people have improved their vision naturally. Moreover, each professional category has its own methodology. Those involved in daily vision improvement include professional baseball stars and Olympic gold contenders, hikers, professors, students, soldiers, scientists, teachers, salespeople, pilots, writers, doctors, yoga instructors, lawyers, healthcare professionals, and many others.

In this program, I will tell you about some simple but very powerful exercises that you can add to your daily schedule. They will not take much time, but will bring tangible results. Once you have mastered these exercises, you can incorporate them into your daily activities and have a lot of practice without wasting time. If you have not yet decided to take up this program and do not understand how important these exercises are for your health, you can first read the attached brochure, which contains a description of all the exercises.

The process of maintaining good vision is the result of maintaining its balance, thanks to which you see equally well near while reading and distant objects. In addition, you must be able to switch quickly. If you stop maintaining the balance of vision, you will notice that you begin to gradually lose the ability to focus clearly at one end of the spectrum of vision. For example, if you constantly focus on close objects all day long, you will notice that by the end of the day, distant objects become blurry. Or you read with glasses all the time, soon you won't be able to do without them.

Relaxation is an important part of good vision. Often poor vision develops due to muscle tension that does not allow them to relax in order to focus well. Marilyn Roy's 12 exercises will show you how to use facial expressions to teach your eyes to focus naturally. Your eye muscles support and develop strength, coordination, flexibility and muscle memory while using them. If the glasses do the focusing for you, the eye muscles don't get the training they need to focus clearly. Therefore, it is important to perform exercises without glasses. If you find it difficult to go without glasses, try using weaker glasses or ask your doctor for a new prescription for glasses or lenses. Don't rely entirely on reading glasses and distance to get your eyes to focus on their own. Most of the exercises described below can be done comfortably at home in a chair. Remember - go without glasses only when it does not endanger yourself or others.

Let's start with some relaxation exercises.

1. The first relaxing exercise is to close your eyes with your palms.

First, rub your palms together to warm them up. Close your eyes and place your palms on them. They should lie lightly on the bony bases around the eyes, but not touch the eyelids. Warmth and darkness will relax your eyes and you will notice that you can see the contours more clearly immediately after doing this exercise.

palming- a term coined by William Bates for an eye exercise, which consists in closing the eyes and covering them tightly with the palms for several minutes (as in the picture). As a result, the eyes will relax, and relaxation will give good vision.

The eyes are closed with eyelids and covered with palms so that the light does not penetrate into the eyes, but there was no pressure on them either. The palms lie calmly on the cheekbones, and the fingers are on the forehead. Palming is usually performed in a sitting position. Elbows rest on a table or on a thick pillow lying on your knees.

During palming, you should feel complete comfort, warmth and coziness. If possible, choose the time and place for this exercise so that no one can disturb you. Try to completely relax, get rid of tension in the muscles of the face, neck, shoulders and other parts of the body. If you want, you can listen to the radio or let your thoughts soar freely, try to think about pleasant things. If unpleasant thoughts invade your consciousness, push them away, promising yourself to deal with them later.

Stay with your eyes closed for a few minutes. The exact time is determined by trial and error; 5 minutes is a good time, 4 minutes is the minimum. It's hard to keep track of time in this state, so something like a silent timer (or digital alarm clock) can be very helpful.

2. The second exercise - take a break from close work.

Remember to take a break from reading every 10 minutes or so and focus on distant objects. Blinking also helps the eyes change focus and moisturize the cornea. The far focus itself is more relaxed than the near focus.

3. The next exercise is a relaxation movement.

Stand up with your legs slightly apart.

Make rhythmic body turns so that the head and shoulders look one way or the other. Let your hands in a relaxed state follow the movements of the body. The eyes should be opened so that it seems to you that the world seems to be floating past your gaze. Relax your whole body.

If you cannot stand, slowly turn your head from side to side to relax your neck muscles.

4. The next relaxation exercise is looking out the window.

If you're working indoors, go to a window and look outside for brighter daylight. Simply looking into the distance will help your eyes shift focus and relax.

Focusing

5. The first focusing exercise is using the vision chart.

Hang a table on the wall to check your vision in the morning and before bed. If you have myopia - use the table at a distance. If farsightedness - near, at a distance of reading. Due to the fact that you are relaxed when you wake up in the morning, it may seem to you that this is the time of day that you see best. Even just to stop the process of vision deterioration, you need to work hard.

6. The next exercise is focusing on squares.

Focusing on the squares trains the criss-cross and focus muscles. This exercise is effective for both nearsighted and farsighted.

If you are farsighted, you have insufficient focus; if you are nearsighted, you have excessive focus.

Start by holding the squares at a comfortable distance from your eyes.

Site author's note: apparently, the picture with squares should be in the book that came with the video. With the help of a graphical editor, I created an image with squares; it can be printed, or you can work with it directly from the monitor screen. The following links can open this image in different sizes: small , medium , large .

Slightly cross the gaze of the eyes so that three squares appear on the page.

If you don't know how to cross your eyes, there's an easy way to learn. Keep your finger between the study guide and your nose, don't look directly at the paper. In your peripheral vision, you will see that a third square appears between the two squares.

Slowly remove your finger and try to focus clearly on the third square. You should see the same as in this diagram.

Slowly remove your finger and adjust your gaze so that you can read the word "Hi" clearly in the center of the middle. The word will appear hazy, as if it is behind the paper.

If you find it difficult to do this exercise, try it using far vision. This time look into the distance, set the squares between the eyes and choose a distant object to focus on. Let your attention be focused into the distance. Despite the paper, in your peripheral vision you will again notice that a third square appears on the page. Slowly lower your eyes and adjust your gaze until the middle square is clear.

The word should appear vague, as if in front of the paper.

This time try pushing the page towards you and pushing it away from you while keeping the middle square in focus. It took me a week to master all the elements of this exercise. So don't be discouraged if it's difficult for you at first. If you have mastered this exercise, try to complicate it by increasing the distance.

7. The next exercise is focusing on squares for myopic people.

Hang a copy of the squares on the wall next to the vision chart. Create a third square. You can set the far focus by touching your nose between the squares and slowly stepping back. See how far you can go before the third square disappears. Learn to blink while maintaining the image to give your eyes a rest when they need it. One can learn to step back twenty feet (about seven meters) while holding the image. As you train your eyes to work together as you move further and further away from the wall, you will notice that you can see the table more clearly. If I am working near and see objects blurry, I can immediately improve my far focus by doing this exercise. Learn to cross your eyes and do this exercise in different ways.

8. Let's do another exercise - "Close / Far".

The purpose of this exercise is to train the eye to automatically adjust focus from near to far. This versatile exercise will serve as a good practice for automatic focus adjustment.

I must say that this is a rather difficult exercise and when you perform it, your eyes will quickly get tired. The exercise will be no more effective if you concentrate on working precisely in the area that is most foggy for you and use letters or drawings with sharp, well-defined angles. If you work too long in a foggy area, your eyes will not be able to see all the details of the image and their resolution will decrease. Sit comfortably in a chair or chair with something to read. Place a printed book or magazine on the table in front of you. Hang a vision chart or other printed material on the opposite wall. Make sure the font is large enough to see. It may be blurry, but at least you should be able to distinguish it. Focus your eyes on the font that you can see most clearly, then move your eyes to the nearest letters printed in the same font and try to focus your eyes on it. If you are unable to focus, move the table a little until you can easily move from one font to another. Once you've learned how to do this, move your eyes to a less legible font and let your eyes focus on it. Continue looking in three directions.

At one point, you will find that you no longer notice how your eyes adjust to all three distances. This is a good opportunity to teach the eyes to work quickly and automatically. This skill will be a good reward for the effort spent.

Every time you exercise, adhere to the following principles. If you can't see well up close, move the book closer and let your eyes automatically parse the font better. If you are nearsighted, do the opposite of what farsighted people do - move the book as far away as possible. Very soon, your eyes will begin to relax at a new distance and the power of their focusing will increase. You can speed up the process by working on the weaker eye alone until it focuses as well as the stronger eye.

8.1. Do the Near/Far exercise at your workplace (at the computer).

I have arranged my workplace so that I can do this exercise every time I work on the computer. The screen is at an angle of approximately 45 degrees, and the reading materials are at near and medium distances from the eyes.

The value of these distances can be changed by choosing the best option for practice.

9. If you find it difficult to learn to cross your eyes, do the exercise "Convergence at one point (Convergence)"

Place some drawn figure, in this case a runner, at a convenient distance for you so that you can clearly focus on it. Slowly bring the drawing closer to the nose, keeping it clearly in focus. See how close to the nose you can push the pattern before it starts to split in two.

Instead of a drawing, you can use your finger, pen, or any other object.

10. The next exercise is called "Lifting and stretching the eyebrows."

Eye coordination must be complex. When the focus changes, some muscles relax while others tighten. The purpose of this exercise is to develop the ability to feel how the muscles around the eye tighten and relax, which is achieved by movements of exaggerated force.

Do the exercise gently, but feeling the tension. Start by raising your eyebrows so that you feel a transverse tension in front of your eye. Then relax. You should have the feeling that you are doing isometrics, tensing the muscles under the skin and releasing tension.

Now tighten the muscles above the top of your cheeks, creating tension as if you were pulling up the muscles on the sides of your face. Then relax.

Do each exercise several times, and then try to do two exercises at the same time.

You can further complicate this movement by moving your eyes up and down, from side to side during this exercise.

After a while, you will begin to notice - when you create tension, and when you relax and feel how it improves or reduces visual acuity. You will also be able to feel small pushes and pulls around the eyes as the muscles become more flexible and automatically respond to the best possible focus.

These exercises are called "Semicircle"

11. Begin by moving your eyes in a large arc - bottom-left, up and down-right. And back.

You can do the same arc with your hand if you feel more comfortable.

Repeat the exercise 10 times.

Then walk along the bottom of the circle - top-left, down and up-right and back.

Repeat the exercise 10 times.

You can also make semicircles on the left and right sides. You may find that some movements are easier to coordinate than others. Work more on movements that are more difficult for you.

12. The last exercise - "Concentric circles with astigmatism"

Author's note: This exercise uses a picture with circles - large and small below it (see below). With the help of a graphical editor, I created an image with circles; it can be printed, or you can work with it directly from the monitor screen. This image can be opened in different sizes from the following links: small, medium, large, extra large

I usually do this exercise while watching TV. This allows you to immediately expand the field of view, making it possible to understand how distorted you see the object.

The reason for the appearance of astigmatism is that the muscles located around the eye contract at random. This can lead to changes in the cornea of the eye. Astigmatism affects, as you can see, the object horizontally, vertically, or diagonally.

If you have astigmatism, you will notice that the shape of a circle may change over distance, and the shape of a small circle may change at low focus. Stripes, gray spots may appear on the circle, and at a distance the circle may even look like a kaleidoscope, and not a lot of black and white lines.

Hang the picture next to the table so that you can look at it, then at the table.

Stand where you can easily see the center of the circle and notice that concentric circles go around the circle. Now approach and then move away from the circle, and you will notice that the outline of the circle begins to distort or even break. If this happens, try to relax and adjust your eye focus so that you can see the center of the circle again. Move closer to the hard-to-see area and focus both circles.

Another way is to try to focus on the band near the outer edge of the circle and direct your eyes around the circle, trying to see a colored line through the gaps in the circle. At first it may seem to you that it is impossible to pass through the gaps of the circle, but if you succeed once, you will notice that your vision becomes more flexible and soon you will easily see the circle clearly.

As I said at the beginning, I usually hang a drawing of circles and a table next to the TV so that I can study when I watch it. At first it was difficult for me to sit two meters from the TV, and now I sit at a distance of five meters. I felt like I was watching TV at this distance in a more relaxed state.

In conclusion, I advise you to incorporate eye training into your daily practice.

When I began to improve my vision, I started with just a couple of exercises. I chose the most effective: focusing on squares. I liked it and I even created several versions of it. I realized very quickly that once I mastered the basics of these exercises, I could practice anywhere, anytime. It made the lessons more interesting. I was nearsighted and began to practice while visiting the cinema, sports competitions, theater, while walking and even playing sports in the gym. Gradually, these exercises became a part of my life and helped me improve my eyesight.

You yourself have probably already convinced yourself that you cannot rely only on glasses to improve your vision. It can even lead to further deterioration of vision. Fortunately, more and more information is emerging about the benefits of everyday vision therapy.

Starting a vision therapy program is just the first step in working to improve your vision. The Eye Exercises (Eye Training) program only gives you the tools to do so. just like the Eye Exercise (Eye Training) diet and fitness program will teach you how to change your behavior and habits to improve your vision over time.

Proper nutrition and overall physical development are very important to improve vision, so stick to a healthy diet, play sports, and then eye exercises will bring you tangible benefits.

Gymnastics "Vigilance"

The rules for performing the Vigilance gymnastics developed by Academician Yuri Aleksandrovich Utekhin are described below. The rules are based on interviews with the academician, in which he talked about his technique.

Vigilance

To reduce the degree of myopia:

Close one eye. How - think for yourself. For example, if you wear glasses, you can cover one lens with a paper curtain.

Read a book as far away from your eyes as possible.

Every five minutes, bring the book halfway to the eye 2-3 times and continue reading (this will provide a kind of lens massage).

The duration of reading with one eye is from 15 to 30 minutes. Then we close the open eye, and open the closed eye and continue reading. Then we change again, and so on. Thus, you can read for several hours in a row.

When performing gymnastics, glasses should be weaker than ordinary glasses by 3 diopters for children and 2.5 diopters for adolescents and adults. Your myopia - from 2.5 to 5 diopters? In this case, you can do gymnastics without glasses at all, the main thing is to maintain the maximum distance to the book.

If one eye has a large degree of myopia, then it should be trained longer and more actively (for example, by reading to it for 30 minutes, and the best - 15).

To reduce the degree of farsightedness:

The same principle as above, but with one amendment: read the book at the minimum possible distance from your eyes.

Scientific background of gymnastics: Two open eyes cannot work on the centers of the retinas at the same time, as this would cause double vision. Therefore, one eye inevitably stops working as the center of the retina, which causes a decrease in overall visual acuity. In some cases, both eyes do not work as centers of the retinas. Thus, if you read alternately with one or the other eye, then the working eye sets its retina precisely at the center, since the second eye does not interfere with it. Accustoming each eye to this mode increases visual acuity.

Note: Gymnastics is for strong-willed people. You need to exercise regularly, otherwise there will be no sense.

I also met the mention of this technique in the book by Svetlana Troitskaya “Get rid of killer glasses forever!” The technique is mentioned in chapter 9 of The Eye Trainer Book, in the Reading Rules section.

Use one-eye patches or "pirate goggles" whenever possible.

While reading with two eyes, both muscular and mental stress falls on them. This is due to the fact that different eyes can see the same thing differently. Connecting two different images and looking for a single meaning for them is more difficult than in a situation where only one image enters the brain.

In addition, in the bandage, one eye rests, but only from visual perception. All muscle actions performed with the open eye are repeated synchronously by the closed eye. That is why it is so important that the bandage is comfortable and does not interfere with either blinking or movement of the eye muscles. At the same time, the eye muscles in the bandage do not need to be reduced to the nose and concentrate the attention of both eyes on each section of the text.

In order not to forget about this rule, insert a bookmark with a hint into the book.

Put on your eyepatch, dear friend, and play pirate.

I want to mention one more idea of mine. It occurred to me to combine "Vigilance" with palming, that is, while I read with one eye, I tightly cover the other eye with my palm. The eye under the palm is closed, there is a small distance between the palm and the eye. I hold a book in one hand, I lean on my knee or a table with the other (depending on where and how I read).

I read a few pages, then I change the load for the eyes - I relax the eye with which I read, palming, and vice versa.

It is difficult to say whether such “Vigilant Palming” is more effective than the usual “Vigilance” in practice, but theoretically yes - after all, the unreadable eye does not just look into the bandage (or something that covers it), but relaxes. Well, you yourself know about the benefits of relaxation for the eyes (if you don’t know, read Bates).

Almost all people sooner or later notice a decrease in visual acuity.

For some, this is due to hereditary factors, someone works at a computer, and someone is constantly exposed to adverse environmental factors.

Most often, vision begins to deteriorate in adulthood, but sometimes children and adolescents suffer from eye diseases. It is very important to choose the appropriate method that can stop vision loss.

In modern medicine, both surgical and medical treatments for refractive diseases are used. Unfortunately, they are not suitable for all patients, as they have a wide range of contraindications and sometimes cost a lot of money.

Restorative gymnastics for the eyes is a highly effective method suitable for people of all ages and practically does not require financial costs. The patient can do the exercises at home or in the office in between work or daily activities.

Method Basics

Vladimir Georgievich Zhdanov, a well-known scientist, public figure and promoter of a healthy lifestyle, in the nineties developed his own gymnastics for restoring vision, based on the methods of Bates and Shichko.

It truly became his life's work. Professor Zhdanov's method has proven itself throughout the post-Soviet space, and to this day millions of ophthalmologists and ordinary patients use it.

Gymnastics is a special set of exercises aimed at relaxing the eye muscle during focusing.

Description of gymnastics

before charging, you must remove the glasses;
gymnastics should be performed smoothly, measuredly;
with significant violations of the functions of the organs of vision, it is worth limiting the number of approaches to 2 with severe myopia and up to 1 with a retinal detachment;
after surgical interventions, exercise should be postponed for 3-6 months;
during charging, the body and facial muscles should be relaxed and motionless;
do not forget about the general condition of the whole organism, you need to give up bad habits and strive for spiritual growth.

Exercises

Zhdanov's technique is based on the implementation of 7 basic exercises. They restore visual acuity in refractive diseases, and are also suitable for the prevention of ophthalmic pathologies:

№	Description of the exercise
1	"Blink"- this is the main exercise on which the whole method of the professor is built. It will be found in all other exercises. Blink your eyes the way a hummingbird flaps its wings, that is, try to do it as quickly and naturally as possible. Try not to tense your muscles. Exercise relaxes the eye muscle
2	Draw horizontal lines right to left and left to right (5 times in each direction), then blink for a few seconds
3	Draw diagonal lines from the lower left corner to the upper right and back, then from the lower right to the upper left and back (5 times in each direction), blink
4	Draw a vertical line with your eyes bottom up and top down (5 times in each direction), and then blink as in the first exercise for about 5 seconds
5	Draw a rectangle with your eyes, starting from the right side line, and then, as it were, erase the drawn counterclockwise
6	Draw a horizontal zigzag line with your eyes first from right to left, then from left to right. blink
7	Draw a circle with your eyes. Imagine that this is a clock face, and then move your eyes as if you were looking at the numbers 3, 6 and 9, 12. Blink your eyes and repeat the exercise in the opposite direction

With farsightedness

If you suffer from farsightedness, then after the main complex, perform two more exercises:

Clench your palm into a fist and stretch your thumb up. Carefully peer into it, and then move your gaze to the most distant object outside the window. Blink for about 15 seconds and focus on your finger again. Slowly bring your hand closer to your face without taking your eyes off your finger. When the distance between the fist and the tip of the nose is about 15 cm, move the hand away again. Repeat the sequence of actions 15 times and then blink.
Make a fist and this time raise your index finger. Position your hand so that your index finger is 10 cm away from your eyes. Focus on an object in the distance. Quickly move your finger to the left, then to the right, without looking at it. Take your hand first 20 cm to the left, then 20 cm to the right. Repeat the sequence of actions 10 times. Blink when you're done.

In this video, Zhdanov tells why farsightedness occurs:

For astigmatism and fatigue

For astigmatism in front of the main complex, be sure to perform "Palming" both in a sitting and standing position. This will help to relax the eye muscle faster and supply the tissues of the eye with oxygen and nutrients.

In addition to the main complex, which quickly restores vision, Zhdanov offers patients several simple exercises to instantly relieve fatigue while doing written work or spending long time behind the screen.

"Palming". Close both eyes with crossed palms. Do it as gently as possible and do not use force. The palms should cover the eyes so that no light enters them. Keep your back and neck straight but relaxed.

Try to think positive, remember pleasant moments and imagine a joyful and healthy future. Keep your eyes closed until the bright flashes disappear.

"Candle". Take a candle and light the wick. Sit at a distance of 20 cm from her and close your eyes. Wait until the sensation of flickering and flashing is gone, and put out the candle. You will immediately feel relaxation not only in the eyes, but in the whole body.

"Further - closer." Imagine there is a bug on your ceiling. Focus on an imaginary bug and imagine it flying towards your nose. Now examine the bug on your nose, blink, and look at it back to the ceiling. Blink again.

This exercise is especially important when working at a computer, as it trains the longitudinal and transverse muscles of the eye.

How often can you do gymnastics

According to the author, the technique is suitable for all people, starting from the age of 5 years, but it is especially necessary for mature and elderly people. Gymnastics is completely safe and has almost no contraindications, however, as mentioned above, after operations on the eyeball and after retinal detachment, it is better to postpone the exercises until full recovery, which usually occurs within 3-6 months.

It is important to say that, like any other method of treatment, restorative gymnastics according to Zhdanov requires prior consultation with the attending ophthalmologist before starting classes. This is due to the fact that only a qualified specialist will be able to determine whether this method is right for you.

Overview of reviews

On the net you can find both ardent supporters of the Zhdanov method and its opponents. But there is no doubt that gymnastics works and has helped thousands of people get rid of glasses. Patients who have used the method praise it for its fast, long-lasting results, simplicity, and affordability.

Doctors are more wary of the method, although they do not deny its effectiveness and use it in their clinical practice. They note that before starting classes, it is necessary to carefully study the theoretical base set forth by Professor Zhdanov and strictly follow the instructions.

In general, feedback on restorative gymnastics is positive, side effects are extremely rare.

Conclusion

The method of restoring vision according to Zhdanov is an effective set of exercises that has been tested by time and the experience of thousands of grateful patients.
The technique is based on 7 main exercises that relax the eye muscle and help nourish the eye with oxygen and useful substances.
Gymnastics is suitable for people of all ages suffering from refractive diseases (myopia, hypermetropia, astigmatism).
The Zhdanov method is used not only for treatment, but also for prevention.
To achieve visible results, regularity and exact observance of the technique of performing exercises are necessary.
Before starting classes, you should consult with a specialist familiar with your medical history to decide on the appropriateness of using the method.

Video

We present you the following video:

Ophthalmologist of the first category.

Carries out diagnostics and treatment of astigmatism, myopia, hyperopia, conjunctivitis (viral, bacterial, allergic), strabismus, barley. She specializes in eye exams, eyeglasses and contact lenses. The portal describes in detail the instructions for use for eye preparations.