Card index “Gymnastics to relieve visual fatigue” for preschool children card index on the topic

Causes of visual impairment in a child

Vision problems in children sometimes arise from the first days of life. This occurs under the influence of a number of factors:

• birth injury;
• prematurity;
• congenital eye defects;
• hereditary predisposition.

The most common vision problem is nearsightedness, or myopia. It occurs in approximately 55% of children. Basically, myopia develops against the background of a genetic predisposition. That is, the risk group includes children whose parents suffer from myopia.

The first signs of myopia appear after the child goes to school. This is explained by the fact that it is during this period that children are exposed to a number of factors:

• fears and stress caused by workload at school;
• prolonged exposure to computer screens, televisions, and mobile devices;
• incorrect posture;
• poor nutrition, resulting in a lack of vitamins;
• little activity.

The following signs that you need to pay attention to may indicate vision problems:

• frequent headaches;
• fast fatiguability;
• discomfort in the eye area;
• the child begins to squint.

Eye prophylactic complex

Relaxation. Close your eyes tightly and try to relax. To perform this exercise, it is worth remembering some pleasant moments in life: a love date or your son’s first smile, the splash of a gentle sea or a forest walk. Every person has their own joyful memories.

Circular movements. Make circular movements with your eyes open: first clockwise, then counterclockwise.

Movement in straight lines. Move your eyes intensively horizontally: right and left, and vertically: up and down.

Blinking. Squeeze and unclench your eyes intensely.

Diagonals. Direct your gaze to the lower left corner, that is, look as if at your left shoulder and focus your gaze on this point. After three blinks, repeat to the right side.

Mirror diagonal. Similar to the previous exercise, squint your eyes to the upper left corner, then to the right.

"Dark Relaxation" Place warm palms on your closed eyes, fingers crossed on your forehead. Relax and try to achieve a deep black color.

Blinking. Blink your eyes lightly and quickly at least a hundred times.

"Slanty eyes." Bring your eyes towards your nose. To perform this exercise, place the tip of your index finger on the bridge of your nose and look at it - then your eyes will easily “connect.”

“Near-far, or the work of the eyes at a distance.” Go to the window and look carefully at the nearby detail. It could be a leaf from a tree growing outside the window, or a small paper dot glued to the glass at eye level. Then draw an imaginary straight line over the selected point, going into the distance, and direct your gaze far ahead, trying to see the most distant objects.

Execution Rules

• All exercises, except the last one, are performed while sitting in a comfortable position. The back is straight, the neck and shoulders are as relaxed as possible.
• In exercises where the eyes move in certain directions, fix the final point of each movement for a few seconds. Each such exercise should be repeated at least 7-10 times in each direction.
• Exercises can be performed in different sequences and an unlimited number of times.
• It is worth choosing several exercises and repeating them throughout the working day. This mini-muscle exercise is especially necessary for anyone working at a computer.
• It is worth introducing cervical gymnastics into the “production complex” - tilting the head forward, left and right, and circular rotations.

Source https://www.peterlife.ru/woman/superbody/241881.html#.UyrKMvl_u1U

There are 8 muscles in the orbit that are involved in the movement of the eyeball. Exercise for the eyes is primarily training the eye muscles. The ideal option is morning exercises for the eyes. It has been scientifically proven that the eye muscles do not rest at all during sleep.

People who work at a computer for a long time often feel fatigue in their eyes, various discomforts, and subsequently decreased vision.

To make your eyes beautiful and attractive, and to make it simply impossible to tear yourself away from your gaze, you need to do eye exercises. Eye exercises for myopia will help not only relieve eye strain, but also develop the eye muscles.

Eye exercises are very useful for those who work at the computer, rewrite text, make small sketches, edit articles and many others, which have a harmful effect on the eyes, causing the eyes to get tired and strained.

Eye exercises are a special set of exercises that help prevent eye fatigue or recover after prolonged work that requires visual concentration (for example, at a computer).

All eye exercises are quite simple, and to be more effective, they should be done away from the monitor or in a different room altogether.

Yoga exercises for the eyes were invented in the most ancient times, at least it doesn’t look too modern. Be sure to do it every day, without missing a single day. They say that if you miss one day, you can lose the effect achieved over the past couple of weeks. I don’t know if this is true, because the warning is so scary that I don’t even want to check.

Exercises can be done at any time of the day, the main thing is at least four hours after eating.

All exercises, except the last one, are best performed while sitting in the lotus position.

If this is a little difficult for you, just sit comfortably so that your back is straight.

Between exercises, give your eyes a rest by relaxing them and blinking often. It is good to continue eye exercises in the morning with water procedures: cold water perfectly stimulates the visual organs.

Exercise N1

Take a calm breath through your nose and close your eyes. While exhaling slowly (also through the nose), massage your closed eyelids with the pads of your palms - those located closer to the wrist - towards the nose and away from the nose. During the pause after exhaling, without opening your eyes, place the palms of both hands on your eyes, nose and mouth - so that no light penetrates your eyes. Stay in this position for as long as you can without inhaling air. Then, without taking your palms off your face, open your eyes and take a calm breath through your nose. And as you exhale slowly through your nose, open your palms so that the little fingers are like the axis of their rotation. This exercise can be done separately from all the others at any time of the day - if your eyes are very tired. The exercise is performed once.

Exercise N2

Continue to sit with your eyes open and look straight ahead. Exhale calmly and slowly through your nose and at the same time look as far down to the left as possible (lower left corner). Fix your gaze for as long as you can without inhaling. As you inhale slowly through your nose, return your gaze to the starting position. The exercise is performed once.

Exercise N3

It is performed in the same way as the previous one, only the gaze should be directed to the extreme lower right corner.

Exercise N4

It is performed in the same way as the previous one, but the gaze should be directed to the tip of the nose. Once is enough.

Exercise N5

The same thing, but the gaze should be directed to the area between the eyebrows.

Exercise N6

This exercise involves rotational movements of the eyes: first to the lower left corner; then on the area between the eyebrows; then to the bottom right corner; and finally to the tip of the nose; then again to the bottom left corner - and so on. The exercise is performed on a pause after exhalation for as long as you can not breathe.

Exercise N7

Do the same rotational movements with your eyes as in the previous exercise, but in the opposite direction: the lower right corner - between the eyebrows - the lower left corner - the tip of the nose.

Exercise N8

Repeat exercise No. 1.

Exercise N9

To do this exercise, you need to go to the bathroom. Stand in front of the sink and turn on the cold water. Take a mouthful of water so that your cheeks swell like a hamster’s. Lean forward, keeping your eyes wide open.

Now take handfuls of water from the tap and splash it into your wide open eyes, without blinking, until the water in your mouth warms up (10-20 times). It's not easy, and it will take several days before you manage to stop blinking.

The exercise is performed once during a pause after exhalation. Now spit the water out of your mouth and massage your closed eyes.

Cold water in the mouth stimulates blood circulation in the nose and eyes, strengthening vision. Rinsing the eyeballs with water acts like a massage, has a beneficial effect on blood circulation and the eye muscles, and tones the nerve endings.

Now look at yourself in the mirror. If your eyes are bright red, like a rabbit's, don't be alarmed - it means you did all the exercises correctly. The redness will go away very quickly.

This charger is not only intended for people suffering from myopia, farsightedness or astigmatism. Even if your eyes are absolutely healthy, you can do it for preventive purposes. source https://krasgmu.net/publ/zdorove/uprazhnenija/zarjadka_dlja_glaz_video/72-1-0-770

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Causes of decreased vision in adults

A decrease in visual acuity in an adult occurs mainly under the influence of the following group of factors:

• constant overwork;
• decreased immune defense;
• unhealthy diet and bad habits;
• non-compliance with sleep and wakefulness patterns;
• eye pathologies;
• high eye strain;
• diseases of the endocrine and nervous systems.

The situation can be aggravated by:

• spinal injuries;
• osteochondrosis;
• stressful situations;
• hypertension.

Most people, starting from the age of 45, develop farsightedness and near vision decreases. The disease is characterized by a decrease in:

• elasticity of fabrics;
• muscle tone.

Over time the lens becomes dense, and due to an imbalance between the inflow and outflow of blood, the pressure inside the eyes increases. The described processes, if no measures are taken, subsequently lead to complete blindness.

Rules for working at the computer

Following these simple recommendations, which, unfortunately, are ignored by most, will allow you to maintain your vision at the same level:

• do not spend time watching the monitor in pitch darkness;
• blink more often, give the visual apparatus the opportunity to moisturize and rest;
• maintain uniform lighting of the work area;
• take a 10-15 minute rest every hour;
• During rest, do not neglect to do several exercises for the entire muscle group: raising and lowering your arms, bending to the sides and forward, jumping, squats.

Short exercises should be given special importance; work on a computer is sedentary, does not imply increased physical activity, and as a result leads to serious disorders in the body.

Vision is falling - what to do?

You can restore your vision, as well as prevent a decline in its acuity, if you follow a few fairly simple tips:

1. Regular examination by an ophthalmologist.

This approach makes it possible to detect deterioration of vision in advance and begin treatment of eye diseases in a timely manner. An examination by an ophthalmologist does not take much time. Moreover, it does not cause any discomfort.

1. Eye massage.

It is necessary to massage with the side surface of the thumb. The movements begin from the wing of the nose, then continue to the corner of the eye and end along the line of the eyebrows. It is recommended to repeat the procedure 8 times a day.

You can also gently massage the eyeball. This should be done with the eyelid closed and from the outer edge, moving slowly towards the inner.

1. Proper nutrition.

To maintain vision, it is recommended to add broccoli, red fish, carrots, spinach and other foods containing vitamins C and E, selenium, and zinc to your diet.

Additionally, it is recommended to undergo a course of treatment that involves taking vitamin complexes. The latter can be replaced with specialized additives.

1. Application of moisturizing drops.

They are especially necessary for people who spend a long time in front of the computer. Moisturizing drops should be used every day if eye redness occurs. These drugs have a relaxing effect on muscle fibers. They will prevent possible inflammation and relieve dryness.

1. Load dosage.

The eyes need rest, especially if a person looks at the screen for a long time. To do this, it is enough to blink every 30 minutes, look out the window, or simply look away for a few seconds. If it is not possible to give up actively using gadgets, you can take two-minute breaks while closing your eyes.

When reading, it is important to monitor your posture; it will be easier for the body to absorb information in a sitting position. You also need to monitor the lighting.

You can protect the retina from the harmful effects of ultraviolet radiation with the help of sunglasses .

If it was not possible to prevent problems in the field of ophthalmology, and your thoughts are only about how to restore vision at home eye gymnastics will help improve your health

Other things that make your eyes hurt and get tired because of the computer

One of the reasons that provokes eye fatigue when working at a computer is the constant flickering and light pulsation of the picture on the monitor. When perceiving such information, the eye should strain greatly.

Long-term work at the computer provokes a slowdown in blood circulation in the eyes. This in turn leads to a lack of oxygen and nutrients, and the accumulation of metabolic products in the inner area of ​​the eyeball.

In order to cope with this, a compensatory reaction appears, that is, dilation of the eye vessels. All this provokes discomfort in the eyes, pain, dryness, burning. The so-called computer visual syndrome appears

Another reason is that while working at a computer, we move our eyes little and rarely blink. Due to this, the eye muscles become tense, and this also leads to pain.

Eye exercises

Eye exercises are needed to restore vision. Regular exercise helps improve visual acuity, relieves tension and fatigue from the eyes. Before performing the exercise itself, you must do a warm-up. It will help the body adapt to stress.

During prolonged eye strain, the eyebrows creep onto the eyelids. A light eyebrow massage will help you relax before gymnastics.

Eye exercise to restore vision

Any exercises aimed at improving the quality of vision will not be effective if the eyes are very tired. After the first signs of fatigue appear, you should interrupt the exercise and give your eyes a rest by blinking or palming frequently.

Palming is an exercise for relaxing the eyes. It consists of tightly closing your eyes with your palms for several minutes.

To restore strength, you can also close, relax your eyes and write imaginary letters with your nose. This method of relieving tension is one of the most popular.

Warm-up and gymnastics should be combined with correct, uniform breathing.

Exercise 8

Choose a distant point or sit by a window and look at the horizon. Then move your gaze to the tip of your nose and continue looking at it for 5-10 seconds. Inhale while looking at the near point and exhale while looking at the far one. Repeat the exercise 10–20 times.

If you perform this complex at home, then upon completion, lie down in shavasana and try to completely relax for a few minutes.

Eye exercises should be performed every day, especially if you spend a lot of time at the computer. To remember to charge, use the Eyeexercise service. At the beginning of every hour, it will remind you to take a break and suggest some eye exercises.

There is only one caveat: if you have serious vision problems (glaucoma, cataracts, retinal detachment), you should consult your doctor before performing any eye exercises.

Physiotherapy

A set of exercises aimed at restoring vision involves training the eye muscles. It must be performed at least twice daily.

Before starting the exercises, you need to take a relaxed position so that your head is motionless and your gaze is directed straight ahead. All steps described below should be performed 10 times.

1. Movement of the eyes up and down.
2. Movement of the eyes left and right to the maximum point.
3. Move your eyes in a circle, repeating the clockwise motion. Having reached “12 o’clock”, it is also necessary to return in a circle to the starting position.
4. Raise your head and repeat the previous exercise.
5. The eyes close. All 4 exercises are repeated again.
6. Trace the mental outline of a bow tie with your eyes.
7. Make a movement with your eyes, outlining a figure eight.

What to do to prevent eye pain: recommendations

If you often work at a computer, then in order to reduce stress on your visual organs, it is recommended to follow these tips:

• The computer area must be organized so that the light falls correctly. The best is considered to be diffused, indirect lighting that does not reflect glare on the monitor.
• There should not be a strong difference in brightness in your visual field, so it is recommended to curtain the windows.
• Even distribution of artificial light is important, so it is not advisable to use only a table lamp.
• Keep your computer monitor clean, as well as your glasses lenses if you wear them. To wipe the display, use special wipes for office equipment.
• The top of the screen should be below eye level, and the bottom should be tilted slightly forward. This will help reduce stress on the optic nerve by optimizing the visual axis.
• The distance from the eyes to the screen should be no more than 50-60 cm. If you cannot see the image well at this distance, increase the font.
• When working in text mode, use black color illumination and make the background light. The best option is a white background and black letters.
• If you are writing tests on paper, place the source close to the display. This way you won't make sudden movements.
• Try to add foods to your diet that strengthen the blood vessels in the retina. These are blueberries, black currants, rowan.
• If you have myopia, try to eat greens and cod liver. Drinks include natural green tea, brewed dried leaves and hawthorn fruits.
• The most useful product for maintaining eye health when working frequently at the computer is grated raw carrots with cream or vegetable oil.

All these recommendations, as well as simple eye exercises after working at the computer, will help preserve your vision even if you often spend time in front of a monitor. The complexes are especially useful for office workers, schoolchildren and students, as well as computer game lovers.

Universal gymnastics

First exercise.

Inhaling deeply from your belly, raise your gaze to your eyebrows and hold this position for several seconds. As you exhale, look down and close your eyes. Perform the manipulation ten times.

After a few weeks, you can gradually increase the delay time in the upper position to several minutes.

Second exercise.

You need to imagine a large wall clock in front of your eyes. Without turning your head, you need to look at any of the numbers, and then return to the center of the clock. Repeat the action with each subsequent number clockwise, and then make the same circle counterclockwise.

Third exercise.

As you inhale, you need to move your eyes as far as possible to the right, while exhaling, return to the original position and turn in the opposite direction. Perform turns ten times.

After a few weeks, the number of approaches can be increased to two, taking breaks in between.

Proper organization of a computer workplace

To avoid future vision problems, you need to properly arrange the space where the computer is installed. A few simple recommendations on how to do this:

• The lighting of the monitor and table should be sufficient and uniform; it is advisable to use incandescent lamps with warm emission spectra;
• the screen must be kept clean, not allowing dust and other dirt deposits to accumulate on it;
• set the maximum allowed image refresh rate;
• position the monitor so that its upper plane is slightly below eye level;
• avoid “sunbeams” in the visibility zone, use a screen with anti-glare coating;
• the distance from the viewer should be at least 50-70 cm.

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