Exercise complex for strengthening eye muscles

Vision plays an important role in perceiving the surrounding world. Exercises to strengthen the eye muscles keep it in good shape, preventing various pathologies.

In recent years, various gadgets and smartphones have become an integral part of life. Such technical progress has a negative impact on eye health. Ophthalmologists note that those who sit at a computer or smartphone screen from morning to evening suffer from acquired myopia, decreased visual acuity, frequent headaches and other unpleasant symptoms.

To obtain a clear image, the light reflected from an object passes through the pupil and is focused on the retina. If the light is focused behind or in front of the retina, the object appears blurry. Moreover, the further from the retina the light is focused, the worse the visibility. As medical statistics show, about 50% of the world's inhabitants have vision problems. [ 1 ]

The main types of refractive errors:

• Nearsightedness and farsightedness – a person has poor vision at a distance/nearby.
• Astigmatism is a blurred or elongated image, that is, a violation of the sphericity of objects.
• Presbyopia is an age-related deterioration of vision, switching attention from distant to near objects.

In most cases, the above pathologies are associated with changes in the eye muscles and characteristics of the lens. To correct these problems, glasses, lenses, surgical techniques and exercise therapy are used.

Universal gymnastics for the eyes:

• Look up and then look down, keeping your head still.
• Move your eyes left and right as much as possible. Keep your head still.
• Move your eyes to the bottom left corner of the room, then to the top right. After 10 repetitions, look from the top left corner to the bottom right.
• Imagine a circle in front of you and trace it with your eyes without using your head. Do it 10 times to the left and right.

These exercises allow you to engage the main eye muscles and improve their performance. For therapeutic and preventive purposes, specially developed techniques are used to strengthen muscle structures. [ 2 ]

Indications

Our visual apparatus works in the mode of static (reading, working at the computer) and dynamic load (change in the curvature of the lens). This is reflected in the condition of the eye muscles, retina and lens. Eye exercises are aimed at restoring the functional capabilities of the main structures of the eyeball and improving their blood supply.

The main indications for performing gymnastics to strengthen the eye muscles:

• Farsightedness.
• Myopia.
• Tiredness in the eyes.
• Working with a computer, watching TV and other long-term strain on the eyes.
• Hereditary vision problems.
• Internal diseases.
• Frequent dry eyes.
• High light sensitivity.
• Blurred or double vision.

Contraindications

• Retinal detachment – in this disease, the retina separates from the vascular membrane. After exercise, the vessels become more active, which can worsen the painful condition.
• Inflammatory diseases – gymnastics is contraindicated in conjunctivitis and blepharitis. The lacrimal fluid and mucus contain pathogenic microorganisms that can be transferred to other parts of the body.
• Recovery from surgery (recent laser correction, lens replacement, etc.). Exercises stimulate blood circulation, which is why there is a risk of suture divergence and bleeding.

Before doing gymnastics, you should consult an ophthalmologist. The doctor will help you choose an effective set of exercises and, if necessary, prescribe other methods of vision correction. [ 3 ]

Duration

Like any type of exercise therapy, eye muscle strengthening exercises should be performed regularly. It is very important to follow all medical recommendations regarding the duration of the exercises and their frequency.

Benefits of exercise:

• Relieves fatigue.
• They relax.
• Stimulates the functioning of the tear ducts.
• Prevention of vision loss.

Daily training for 10-20 minutes helps to strengthen and relax the eye muscles, which can be either at rest or under increased stress.

The exercises are performed 10-15 times in 2-3 sets during the day. In between sets, it is recommended to blink quickly to reduce the load on the eye muscles. This therapeutic and preventive approach allows you to significantly improve the condition of the organ of vision.

Frequency

When choosing a set of visual gymnastics, many factors should be taken into account. First of all, these are medical indications, frequency of implementation, condition of the organ of vision, presence of diseases and age of the patient.

Based on this, visual exercises can be performed daily (several approaches during the day) or every 1-2 days, devoting more time to working out each of the muscles.

Many ophthalmologists recommend doing gymnastics daily. This allows the visual apparatus to adapt to increased loads, especially when working with text or at the computer for a long time. [ 4 ]

Description of the exercise

The choice of gymnastic technique and the frequency of its implementation depend on the ophthalmological disease, the type of load and the purpose of the exercises. For example, with strabismus, which is caused by the abnormal structure or spasms of the eye muscles, the exercises are aimed at correcting the muscle load. With myopia or hyperopia, the technique of exercises is aimed at eye accommodation, that is, its adaptation.

For a comprehensive study of muscle structures, complex visual techniques are recommended, which include different types of exercises:

• Close your eyes and relax for 1 minute, then blink rapidly for 2 minutes. This improves blood circulation and relieves fatigue.
• Stand by the window and focus on a specific point on the glass. Choose a distant object outside the window. Look into the distance for a few seconds, then move your gaze to the point. Do 3-4 approaches.
• Close your eyes tightly for 10 seconds, then open them wide. Do 10 repetitions. The exercise improves blood circulation, relaxes the eye muscles, and strengthens the eyelid muscles.
• Look left and right, up and down, clockwise and counterclockwise, diagonally with maximum amplitude. Converge your pupils on the bridge of your nose and blink quickly.

It is better to do the exercises in the first half of the day or before bedtime. Each exercise should be repeated 5-20 times, and the load should be increased gradually. All movements should be smooth, without sudden jerks. After the exercises, it is recommended to wash your eyes with cool water. [ 5 ]

Exercises to strengthen the orbicularis oculi muscle

The normal functioning of the optical system depends on the coordination of all components of the visual muscular apparatus. The muscles are responsible for the movement of the eyeball in space, open and close the eyelids. The circular muscle is part of the muscular apparatus of the eye. In its structure, it is similar to a plate that protects the eyeballs from external influences.

Features of the circular muscle:

• Located under the layer of skin in the front of the eye socket.
• It consists of three parts: lacrimal, eyelid and orbital.
• Forms a ring of muscle fibers around the eye slit.
• Contains two bundles of Riolan fibers, which are isolated from the rest and are responsible for pressing the eyelids to the surface of the eyeball.

As for the physiological functions of the orbicularis oculi muscle, it is responsible for closing the eyelids and protecting the eye socket. All of its parts perform specific functions. For example, the orbital causes squinting, the palpebral helps the eyelids close. The lacrimal stimulates the excretion of tear fluid by expanding the lacrimal sac. [ 6 ]

There are a number of symptoms that indicate damage to the circular muscle structure:

• Dry eyes.
• Increased lacrimation.
• Eversion or drooping of the lower eyelid.
• Photophobia.
• Edema.
• Convulsive twitching of the eyelids.
• Opening of the eye slit during sleep.
• Keratitis, corneal ulcer and others.

Without timely medical attention, the above symptoms can cause serious diseases of the orbicularis oculi muscle: blepharospasm, lagophthalmos, etc. Treatment of these pathologies takes a long time and is not always successful. Based on this, timely diagnosis and prevention are aimed at preventing painful conditions. [ 7 ]

A set of exercises to strengthen the orbicularis oculi muscle:

1. Close your eyes with your palms for 3-5 seconds, then open your eyes wide for 1-2 seconds. Do 10 repetitions.
2. Look ahead, pull the lower eyelid to the upper one for 2-3 seconds. Lower the eyelid, relax it as much as possible. Do 5-10 approaches.
3. Slowly rotate your eyes in a circle to the right and left. Gradually move your eyes up and down.
4. Move your eyes to the left, hold for 2-3 seconds and move your gaze to the bridge of your nose. Perform to the right side, up and down.
5. Raise your eyebrows up, hold this position for 5 seconds and slowly lower your eyebrows.

The above exercises strengthen the eye muscles and eyelids, relieve swelling under the eyes, prevent the formation of expression wrinkles and smooth out crow's feet at the outer corners of the eyes, and tone the skin.

Exercises to strengthen the muscles around the eyes

The eye slit is surrounded by several muscular structures:

• Circular - consists of the orbital and eyelid parts. Responsible for opening the eye and expanding the lacrimal sac.
• Corrugator supercilii – located under the orbicularis muscle. Corrugates the eyebrows, forming longitudinal folds on the forehead.
• The depressor eyebrow starts from the medial edge of the occipitofrontalis muscle and is attached to the bridge of the nose. It is responsible for lowering the eyebrow.
• The procerus muscle starts from the edge of the nose, is attached to the tissues of the glabella and connects to the occipitofrontalis muscle. It lowers the skin of the glabella, forming transverse folds.

To strengthen the muscles around the eyes, it is recommended to do the following exercises:

1. Close your eyes, imagine something funny, sad, scary one by one. React to all situations with facial expressions, holding each pose for 3-5 seconds.
2. Place your index finger 20 cm away from your eyes at the bridge of your nose. Look at it for 3-5 seconds with both eyes. Cover your left and right eyes with your palm, continuing to look at your finger.
3. Close your eyes and blink with your eyelids closed. With your eyes closed, look left, right, down and up, make circular movements.
4. Open your eyes wide and stare at one point for 2-3 seconds without blinking. Close your eyelids and look into the distance.
5. Bring your eyes to the tip of your nose and stare at it without blinking until you feel slightly tired.

It is recommended to perform visual gymnastics 1-2 times a day, each exercise should be performed at least 3-5 times. [ 8 ]

The changes occurring in the body

The effectiveness of visual apparatus exercises depends on how correctly they are selected and how often they are performed. To achieve noticeable changes in the body, it is necessary to adhere to the following rules:

• Systematicity, regularity and consistency.
• Gradually increase the physical load for each exercise and the entire complex.
• Individual selection of exercise therapy.

Many patients note the positive effect of visual gymnastics on maintaining vision. In addition to doing the exercises, it is necessary to take multivitamin complexes for the eyes and improve your diet. Also, do not forget about the measured load on the eyes, especially when working at the computer for a long time. [ 9 ]

Complications

In some cases, patients note that after performing visual gymnastics, the eyes begin to hurt even more. This complication occurs due to incorrectly selected exercises or failure to follow the technique of performing gymnastics. The eye muscles become even more overstrained, causing unpleasant symptoms. [ 10 ]

To avoid such problems, you should follow these rules:

• Consult an ophthalmologist and study the specifics of the prescribed exercises.
• During your exercises, pay attention to the work of your eye muscles.
• Relax your neck, do not use your facial muscles, and do not change the position of your head. Only your eyes should move.
• All movements of the eyeball should be smooth, soft, and arcuate. Sharp jerks disrupt the contraction of the oculomotor muscle structures.
• If you feel pain or fatigue in your eyes, blink and try to relax. If you do the exercises correctly, your eyes should not hurt.

Exercises to strengthen the eye muscles are best done without glasses and contact lenses. Classes are not performed in the acute course of inflammatory diseases, retinal detachment and in the early postoperative period.