A set of exercises to strengthen the muscles of the eyes

Vision plays an important role in the perception of the surrounding world. Exercises to strengthen the muscles of the eyes 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 negatively affects eye health. Ophthalmologists note that those who sit at the computer or at the smartphone screen from morning to evening suffer from acquired myopia, decreased visual acuity, frequent headaches and other unpleasant symptoms.

To get a clear image, light reflected from an object passes through the pupil and focuses on the retina. If light is focused behind or in front of the retina, the subject appears blurry. Moreover, the farther from the retina the focus of light, 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 does not see well far / near.
• Astigmatism  is a fuzzy or elongated image, that is, a violation of the sphericity of objects.
• Presbyopia - 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 lens characteristics. To correct these problems, glasses, lenses, surgical techniques and exercise therapy are used.

Universal gymnastics for the eyes:

• Look up and then look down, the head should be still.
• Move your eyes left and right as far as possible. The head should be motionless.
• Move your eyes to the lower left corner of the room and then to the upper right. After 10 repetitions, look from the upper left to the lower right.
• Imagine a circle in front of you and circle it with your eyes without using your head. Do 10 times left and right.

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

Indications

Our visual apparatus operates in a static mode (reading, working at a computer) and dynamic load (changing the curvature of the lens). This affects the condition of the eye muscles, retina and lens. Exercises for the eyes are aimed at restoring the functionality of the main structures of the eyeball and improving their blood supply.

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

• Hyperopia.
• Myopia.
• Tired eyes.
• Working with a computer, watching TV and other prolonged eye strain.
• Hereditary vision problems.
• Internal diseases.
• Frequent dry eyes .
• High light sensitivity.
• Blurred or split vision.

Contraindications

• Retinal detachment  - with this disease, the retina leaves the vascular. After exercise, the vessels become more active, which can aggravate the painful condition.
• Inflammatory diseases - gymnastics is contraindicated in conjunctivitis and blepharitis. Lacrimal fluid and mucus contain pathogens that can be transferred to other parts of the body.
• Recovery after surgery (recent laser correction, lens replacement, etc.). Exercise stimulates blood circulation, which puts you at risk of suture dehiscence 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, exercises to strengthen the muscles of the eyes must be performed regularly. At the same time, it is very important to follow all medical recommendations regarding the duration of gymnastics and the frequency of its implementation.

Benefits of Exercise:

• Relieve fatigue.
• Relax.
• Stimulates the work of the lacrimal canals.
• Prevention of decreased vision.

Daily workouts for 10-20 minutes help to strengthen and relax the eye muscles, which can be both at rest and under increased stress.

Exercises are performed for 10-15 repetitions in 2-3 sets throughout the day. In between sets, it is recommended to blink quickly to reduce the strain on the eye muscles. This therapeutic and prophylactic approach can significantly improve the condition of the organ of vision.

Frequency

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

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

Many ophthalmologists recommend daily gymnastics. This allows the visual apparatus to adapt to increased loads, especially during prolonged work with text or at the computer. [4]

Description of the exercise

The choice of gymnastic technique and the frequency of its implementation depend on the ophthalmic disease, the type of load and the purpose of the exercise. For example, with strabismus, which is caused by an abnormal structure or spasms of the muscles of the eye, exercises are aimed at correcting muscle load. With myopia or hyperopia, the technique of training is aimed at accommodating the eye, 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. It improves blood circulation and relieves fatigue.
• Stand by the window and focus on a specific point on the glass. Select the distant object outside the window. Look into the distance for a few seconds, then move your gaze to the point. Follow 3-4 approaches.
• Close your eyes tightly for 10 seconds, then open them wide. Do 10 reps. Exercise improves blood circulation, relaxes the eye muscles, and strengthens the eyelid muscles.
• Look at maximum amplitude left-right, up-down, clockwise and counterclockwise, diagonally. Close your pupils on the bridge of your nose and blink quickly.

Classes are best done in the morning 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 exercising, it is recommended to wash your eyes with cool water. [5]

Exercises to strengthen the circular muscle of the eye

The normal functioning of the optical system depends on the consistency in the work of all components of the visual muscular system. The muscles are responsible for moving the eyeball in space, opening and closing the eyelids. The circular muscle is part of the muscular apparatus of the eye. In structure, it is similar to a plate that protects the eyeballs from outside influences.

Features of the circular muscle:

• Located under the layer of skin in front of the eye socket.
• Consists of three parts: lacrimal, secular and orbital.
• Forms a ring of muscle fibers around the palpebral fissure.
• 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 circular muscle of the eye, it is responsible for closing the eyelids and protecting the orbit of the eye. All of its parts perform specific functions. For example, the orbital causes the eyes to close, the secular helps to close the eyelids. The lacrimal stimulates the excretion of the lacrimal 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.
• Inversion or drooping of the lower eyelid.
• Photophobia.
• Edema.
• Convulsive twitching of the eyelids.
• Opening of the palpebral fissure during sleep.
• Keratitis, corneal ulcer and more.

Without timely seeking medical help, the above symptoms can cause serious diseases of the circular muscle of the eye: blepharospasm, lagophthalmos and others. 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 circular muscle of the eye:

1. Close your eyes with your palms for 3-5 seconds, then open your eyes wide for 1-2 seconds. Do 10 reps.
2. Look in front of you, pull the lower eyelid to the upper one for 2-3 seconds. As you lower your eyelid, relax it as much as possible. Do 5-10 sets.
3. Slowly roll 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 the nose. Run to the right, 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 mimic wrinkles and smooth crow's feet at the outer corners of the eyes, tone the skin.

Exercises to strengthen the muscles around the eyes

Several muscle structures surround the eye gap:

• Circular - consists of orbital and secular parts. Responsible for opening the eye and expanding the lacrimal sac.
• The puckering eyebrow is located under the orbicular muscle. Creases the brows by forming longitudinal folds on the forehead.
• Lowering eyebrow - starts from the medial edge of the occipital-frontal muscle and is attached to the dorsum of the nose. Responsible for lowering the eyebrow.
• Muscle of the proud - starts from the edge of the nose, is attached to the tissues of the glabella and connects to the occipital-frontal muscle. 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, one by one imagine something funny, sad, scary. React to all situations with facial expressions, lingering in each pose for 3-5 seconds.
2. Place your index finger 20 cm from your eyes at the level of the bridge of your nose. Look at it for 3-5 seconds with both eyes. Cover your left and right eyes alternately with your palm, continuing to look at your finger.
3. Close your eyes and blink your closed eyelids. With your eyes closed, look left, right, down, and up in circular motions.
4. Open your eyes wide and look at one point for 2-3 seconds without blinking. Close your eyelids and look into the distance.
5. Keep your eyes on the tip of your nose, and do not blink at it until you get a little tired.

It is recommended to carry out 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 exercises for the visual apparatus depends on how correctly they are selected and with what frequency they were performed. To achieve tangible changes in the body, you must adhere to the following rules:

• Consistency, regularity and consistency.
• A gradual increase in physical activity for each exercise and the entire complex.
• Individual selection of exercise therapy.

Many patients note the positive effect of visual gymnastics on the preservation of vision. In addition to exercising, it is necessary to take multivitamin complexes for the eyes and improve the diet. Also, do not forget about the dosed load on the eyes, especially during prolonged work at the computer. [9]

Complications

In some cases, patients note that after performing visual gymnastics, the eyes begin to hurt even more. This complication occurs due to improperly selected exercises or non-observance of the technique of performing gymnastics. The muscles in the eye are further overextended, causing unpleasant symptoms. [10]

In order to avoid such problems, you should adhere to the following rules:

• Consult an ophthalmologist and study the features of the prescribed gymnastics.
• Watch your eye muscles while exercising.
• Relax your neck, do not use your facial muscles or change the position of your head. Only the eyes should move.
• All movements of the eyeball should be smooth, soft, arched. Sharp jerks violate the contraction of the oculomotor muscle structures.
• Blink and relax if you experience pain or fatigue in your eyes. With proper gymnastics, the eyes should not hurt.

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