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Exercises to improve vision

Human vision is designed to work the eye muscles at close and far distances. With a relatively healthy visual system, the eye muscles work equally to focus on distant and near objects. But the specificity of a person’s professional activity, associated with close and intense examination of objects nearby for a long time, leads to early myopia. To avoid untimely (not due to aging) development of myopia, you can train the visual muscle.

The proposed set of exercises to improve vision is not only a preventive, but also a therapeutic tool for improving the visual functions of the ocular apparatus. Very simple and convenient exercises for doing at home and in the office allow you to train your visual muscles for working near and far.

The external and internal muscles of the eyes are responsible for the correct focusing of vision. Exercises to improve vision are divided into three complexes: for training the external muscles of the eye, for training the internal muscles of the eye, and general exercises for the eye muscles.

External eye muscle training

Exercise 1 Sit still (do not rotate your head) and in this position look at the floor, then at the ceiling, repeat several times (10–12 times) in one or more approaches.

Exercise 2 Sit still and in this position look from right to left and back. Repeat the exercise 10-12 times in one or more approaches.

Exercise 3 Repeat the starting position as in the first two exercises. Move your eyes around clockwise and in the opposite direction. Repeat the exercise 4-6 times in one approach.

Exercise 4 Continuously blink frequently for 20 seconds. Repeat alternating regular blink intervals every hour during working hours.

Training the internal muscles of the eye

Exercise 1 Attach a mark with a diameter of three to 0.20 inches to the window glass at eye level in a sitting or standing position. The distance from the eyes to the mark should be 16 inches. Looking out the window onto the street, select any object at a distance of approximately 33-49 ft. from the window. Focus your gaze on the mark, then move it to a selected distant object outside the window, then move your gaze back to the mark. The exercise is performed twice a day for three minutes, each day the time increases by one minute. The exercise is performed for 30 days. Then take a break for 5 days and resume counting in minutes from three minutes, dancing for a minute every day.

Exercise 2 Throw a ball (of any format) to a partner, simply hit it against the wall (if there is no one to throw the ball), throw it into a basketball basket, and also conveniently use a racket with a table tennis ball. Use your eyes to follow the flight of the ball away from you and towards you.

General training of the eye muscles

Exercise 1 Place the index finger of your right hand vertically at a distance of 30 cm from the eyes at the level of the middle of the face. Look at it with both eyes, then close your left eye with the palm of your left hand and continue to look at the finger of your right hand, then change hands (place the index finger of your left hand at the same level and distance from your face as your right) and repeat the exercise, but with closing the right eye with the palm of the right hand. Repeat alternating hands in several passes, spending 3 seconds focusing on the finger each time.

Exercise 2 Close your eyes tightly (not just close your eyelids) and keep them closed for 10 seconds. Repeat once an hour throughout the day.

Exercise 3 Close your eyes (without squinting) and lightly press your fingers on your eyelids. Maintain pressure for two seconds. Repeat the exercise in the morning, lunch and evening. This exercise improves the circulation of intraocular fluid and normalizes intraocular pressure.

You can always find time during the day for these simple eye exercises to take care of the present and future of your vision.