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Exercises to restore vision. You can restore vision - exercises and gymnastics

The first exercise that we will learn is called "palming" ( from the English word "palm" - palm) - the most important exercise for relaxing the oculomotor muscles. Performed WITHOUT POINTS.

Everyone knows that our palms have some kind of unknown to science, but very healing radiation. We involuntarily put our palms on sore spots - the stomach, forehead, ear, tooth ... They also help the eyes a lot.

We rub our palms together until warm. Place the fingers of each hand tightly together. As if you want to drink from the palms of the birds, and so that the water does not spill between the fingers. With the fingers of one palm, overlap the fingers of the other at a right angle. And we put this design on our eyes instead of glasses so that the crossed fingers are in the center of the forehead, the nose sticks out between the bases of the little fingers, and the eyes fall exactly into the center of the dimples of your palms.

The nose breathes freely, not pinched. The eyes are closed. The palms are pressed tightly to the face - no gaps so that the light does not fall on the eyes. Put your elbows on the table or press to your chest. The main thing is that the elbows should not be in weight, and the head should be a direct continuation of the back.

Calm down, relax, take a comfortable position. We say aloud (or mentally, to ourselves): “My eyes are good, wonderful, thank you, eyes, for giving me joy and happiness to see all the colors of this world in all its glory ... My eyes will see better and better every day.” And similar kind self-hypnosis under warm palms.

Then the short-sighted imagine how their eyes again become round, balls, in order to perfectly SEE FAR without glasses (their transverse muscles relax).

And the far-sighted imagine how their eyes easily, easily stretch forward, like cucumbers, in order to perfectly SEE NEAR the smallest letters without glasses (the longitudinal muscles of the eyes relax).

At first, for some time, under closed eyes, covered palms, residual light images will loom: a TV screen, a light bulb, a piece of a window, some kind of fog, a cloud ... This indicates an overexcitation of the visual tract - the light does not hit the eyes, but it seems to us that we see something. To remove residual light images, imagine a black velvet curtain in a theater each time under palming. It's so black-black, big-big... And then the lights go out in the hall, and it's getting blacker, darker. Or imagine the black mascara that you poured in front of you and cover these luminous places with it.

Another important exercise under palming is pleasant memory.

Every time think about something good, good that happened in your life.

Exit from palming. They sat up straight, under the palms of their hands closed eyes slightly closed - loosened, closed - loosened, closed - loosened. The palms were removed. With their eyes closed, they slightly shook their heads, restoring the blood supply to the brain. Like children, they gently “wet” their eyes with their fists, wiped them. They sighed. Exhaled. And we open our eyes, blinking fast.

Whenever you feel tired, eyestrain when reading, working on a computer, watching TV, etc., put everything aside, rub your palms until warm and palm. Three to five minutes.

Ideally, every hour when working on a computer.

Palming can and is useful for EVERYONE!

And now there will be several exercises to train weakened oculomotor muscles. Lots of them to do it is forbidden. If you do a lot of them, your eyes will hurt, you will curse everything in the world and will never do it again. Therefore, the exercises that I will show you now can only be done three times per day- before breakfast, before lunch and before dinner.

Attention!

It is categorically impossible to do for those who underwent ANY eye surgery less than six months ago. Wait six months for everything to heal, to heal. It is also CONTRAINDICATED for those who have retinal detachment. You can provoke further detachment. Go to the doctors, now there are methods of "welding" the retina. After welding, wait six months for everything to take root. And proceed with caution.

Do not hurry

1. Do all exercises very smoothly, slowly, without tension, sudden movements. The head is STILL. Only one eye works! Blink after every exercise! The oculomotor muscles are one of the most delicate muscles in our body; they are very easy to strain, tear, and damage with stupid, abrupt movements.

2. Who has severe myopia (more than minus 4), do the exercises very, very carefully! Your eye is pulled forward, so the retina is stretched, tense, and there is a danger of sudden movements and loads of rupture or detachment of the retina.

3. Special care for those who have had a retinal detachment. We recommend that you take a full-time course under the guidance of an experienced specialist.

Before starting classes, ALWAYS go to the doctor, check your eyesight. Find out the state of the retina. Do you have farsightedness or myopia (its degree), astigmatism?

Exercise for the eyes from Professor Zhdanov

1. Eyes up, down, up, down, up, down. Blink-blink-blink.

2 . They squinted their eyes to the right, to the left, to the right, to the left, to the right, to the left. They blinked.

3. "Diagonal". Look right up - left down, right up - left down, right up - left down. They blinked. Reverse "diagonal". Left up - right down. Also 3 times. They blinked.

4. "Rectangle". They raised their eyes up, “drawn” the upper side of the rectangle, the right side, the lower, the left side, the upper again, and so on 3 times in a row. They blinked. In the opposite direction, “draw” a rectangle (counterclockwise). Top side, side left, bottom, right. 3 times. They blinked.

5. "Dial". Imagine you have a huge dial in front of you. You inspect it clockwise. They raised their eyes at 12 o'clock - 3 o'clock, 6, 9, 12. And so 3 laps. They blinked. In the opposite direction "Dial". We raised our eyes for 12 hours, 9, 6, 3, 12 ... 3 circles. They blinked.

6. "Snake". We start drawing from the tail. Eyes left down - up, down - up, down - up and head. They blinked. Back. From the head of the "snake". Down - top, down - up, down - up and tail. They blinked.

7. "Bow". Eyes down left. We draw the sidewall of the bow, the diagonal, the right sidewall, the diagonal ... 3 times. They blinked.

8. Hourglass. They raised their eyes up: top, diagonal down, bottom side, diagonal up ... 3 times. They blinked.

9. "Spiral". We spin it with our eyes clockwise starting from the nose. Small circle, second bigger, third even bigger. And the fourth - along the wall, ceiling, another wall, along the floor. They blinked.

And now we twist the spiral. Eyes down to the floor, along the wall, ceiling, another wall! The second circle is smaller, the third even smaller. And the fourth circle is very small. They blinked.

10. Horizontal "spiral". Imagine: in front of you LIES (at eye level) a thick glass pipe. You wind 5 turns of rope around it with your eyes. Eyes to the left. The first turn on the pipe, the second, the third - in front of you, the fourth, the fifth. We wind the rope. One turn, two, they wound it in front of them - three, four and five. They blinked.

11. Vertical "spiral". There is a huge glass pipe in front of you. Glance at the floor. A coil of rope on the floor - one, at chest level - two, at nose level - three, at hair level - four and on the ceiling - five. We reel. A coil on the ceiling, two at hair level, three at nose level, four at chest level, and five on the floor. They blinked.

12. "Globe". Imagine you have a large glass globe in front of you. You are trying to spin it around the equator with your eyes. You can move your ears, head, hair. One lap around the equator, second, third, fourth, fifth, sixth! They blinked. And now in the opposite direction we spin the globe with our eyes. Again 6 laps around the equator. Blinked…

If someone's eyes hurt from an unusual load, immediately take a break for a day or two

Connecting the sun eye polarization on a candle

And now I will show you a very important exercise, which is called "Solarization of the eyes on a candle".

This treatment of the eyes with sunlight or other light is one of the best exercises for restoring vision and relaxing the oculomotor muscles.

FULL OPTION. We stand facing the sun with CLOSED eyes. Feet shoulder-width apart, arms hanging freely.

Chest, face turn to the right, twisting on the right leg. The heel of the left foot is turned up. The sun remains to the left. Then we also turn to the left. The sun remains to the right. We continue the turns, repeating aloud: "The sun on the left - the sun on the right, the sun on the left - the sun on the right, the sun on the left - the sun on the right ..." Eyes are always closed, hands are relaxed. After 20 - 25 turns, 10 - 12 powerful sunbeams will appear in your eyes. Through the eyelid the sun shines through, bright orange or yellow dots appear. And our eyes, they love the sun so much that there is a powerful activation of the retina and relaxation of the oculomotor muscles.

SOFT OPTION(especially when diagnosed with macular degeneration, when a person sees sideways better than straight).

A sharp shadow is selected (tree, corner of the house). One eye is in the shade, the other is in the sun. A shadow passes through the middle of you. Feet shoulder-width apart, eyes closed, face turned to the sun. You begin to slowly sway from one foot to the other, repeating aloud: “The sun comes - the sun leaves, comes - leaves, comes - leaves ... " Thus, the eyes turn out to be in the shade, then in the sun. After 20 - 25 wiggles, 3 - 5 most powerful sunbeams will appear in your eyes.

Attention! Immediately after each solarization of the eyes in the sun, we do standing palming. Twice as long as solarization, until the vision completely calms down, until the bunnies in the eyes disappear.

Standing palming. With your eyes closed, turn your back to the sun, rub your palms together until warm, apply to your closed eyes. Press your elbows to your chest, head slightly tilted forward, feet shoulder-width apart, shoulders relaxed. You gently sway from foot to foot, relax, think about something good until the bunnies disappear in your eyes. The bunnies are gone - blink your eyes, open them.

In sunny weather, perform this solarization 3-4 times daily.

Solarization without sun

If the weather is cloudy, you can do solarization on other light sources.

For example, light a candle, turn off the light in the room. Sit down at a distance of a meter or more, make a central fixation on a burning candle, blink. And turn your head, face, eyes to the right wall, then to the left. Do not pay any attention to the candle at all. When you look at the left wall, you will simply feel in the dark that the candle is somewhere to the right. Then whack - a candle flew before my eyes. And you are already looking at the right wall and feel the candle on the left. So turn your head from side to side 15 - 20 times, repeating in an undertone: "Candle on the left - candle on the right, candle on the left - candle on the right ..." Eyes, of course, are open.

Solarization of the eyes can also be done like this: having covered the window with curtains, leave a gap, which will be the source of light. Or, in a dark room at eye level, turn on a table lamp - do solarization on it ... And be sure to palming after a candle, window, light bulb.

We disperse the blood

To improve cerebral circulation, Professor Zhdanov recommends doing gymnastics in the morning and evening:

1. Tilt your head on the right shoulder, then straight, then on the left shoulder (without sudden movements). 4 - 5 times.

2. Head up and down. 4 - 5 times.

3. Head right-left.

4. Shoulders up and down. 4 - 5 times.

5. We bring the shoulders forward, then we bring them back, while - the back - the chest with a “wheel” - 4 times.

6. Rotation of the shoulders back and forth - 6 times.

7. The legs are motionless, we make turns "shoulder forward" - 4 times.

8. The legs are motionless, we make turns "shoulder back", while looking back, we see the back wall - 4 times.

9. We take hands in the lock. The legs are motionless. We twist the body to the right back. We stay in this position. Then - to the left back - 4 times.

10. Tilts to the sides - 4 - 5 times.

11. Circular rotation of the pelvis (legs shoulder-width apart, hands on the belt) - 6 times in one direction and the other.

Phrases-installations that will help cut down a harmful scoring program

Before going to bed, rewrite the text once, memorize it in a few days, and then write from memory.

Why write?

Scientist Gennady Shichko experimentally discovered that the word that a person writes HAND before going to bed, according to the strength of the impact on the conscious-subconscious in a hundred times transcends the word heard, seen, or spoken.

These 15 phrases are:

1. I am a calm and balanced person.

2. I can relax during rest and when working with the eyes.

3. I strive to restore my health and vision.

4. I will permanently destroy the glasses program, as well as the alcohol and tobacco programs in my mind.

5. Alcohol and tobacco, glasses - this is my poor health and vision, illness, early old age, blindness and death.

6. Sobriety, separate nutrition, relaxation and eye exercises - this is my youth, beauty, health, excellent vision and life.

7. My eyes become radiant, clear, vigilant and clear.

8. I feel an improvement in my health and vision every day.

9. I blink often and close my eyes.

10. I rest my eyes, palming for three to five minutes every hour.

11. I see both far and near the smallest details.

12. The sun and natural light are friends of my eyes.

13. I forever stop poisoning myself with alcohol and tobacco poison and wearing glasses - cripple my eyes.

14. My health is improving, my eyesight is being restored.

15. I have a wonderful sober life ahead of me and excellent eyesight.

After writing 15 installations, nothing can be done, except for lying down palming.

Various exercises from Zhdanov V. G.

1. Spray your eyes with cold boiled water

“Better thawed,” advises the professor. - Boil water, freeze in the refrigerator. Then wash your face with thawed water and sprinkle it into OPEN eyes in the morning and evening. Water retains its polymeric structure as long as ice crystals remain in it.

Why pre-boil? To remove chlorine. Chlorine eats eyes. Therefore, water from the tap must be defended, boiled, so that the bleach evaporates.

2. Make faces

A very useful exercise: take off your glasses, strain and relax all the muscles of the face - move your jaws, ears, eyes. Make funny (!) faces in front of the mirror. The better developed all the muscles of the face, the more efficiently the oculomotor muscles work and the blood supply to the eyes improves. Please note: infants lie on their backs and constantly grimacing involuntarily. They instinctively tense and relax the muscles of the face so that they develop.

3. Label on glass

This is a universal exercise from the near-far series: it is very useful for both nearsightedness and farsightedness. It is performed, of course, without glasses.

Go to any window and stick a piece of paper on the glass - a label. Blinked - look at the piece of paper, you see it; blinked - look into the distance, saw a tree or a house. Then again: on a piece of paper - into the distance, on a piece of paper - into the distance ... Perform the exercise twenty times.

At the same time, there is a powerful training of the transverse muscles of the eyes. When you look at a piece of paper, you strain them. Then they blinked, looked into the distance - relaxed. They squeezed the eye, weakened, squeezed, weakened.

In medicine, it is customary to call the longitudinal muscles of the eyes straight, and the transverse muscles oblique. I specifically called the oblique muscles of the eyes transverse, since practice has shown that with the phrase "oblique muscles" people think that these are the muscles from which the eye mows. In fact, these are the most important muscles that carry out the process of accommodation of the eyes, that is, pointing them to sharpness.

As a result of the “Mark on the Glass” exercise, near-sighted people learn to relax the transverse muscles, while far-sighted people and those with “flat eyes”, on the contrary, train them.

4. Flight of the butterfly

From the same series "near - far".

a) Imagine, upstairs, under the ceiling, a beautiful butterfly is sitting. You look at her. Further - the butterfly flies along the ceiling and sits right on the eyebrows. We looked at our eyebrows, blinked, you can’t look at your eyebrows for a long time! Now send the butterfly from the eyebrows back to the ceiling and further, carefully watching the flight. Repeat the exercise 3-5 times. What muscles do we train? Upper longitudinal (when we raise our eyes) and transverse (when we look at the eyebrows).

b) Now imagine that this beautiful butterfly is sitting on the wall at the level of your head. It fluttered, flies, flies, flies and sits on the tip of your nose. We looked at the tip of the nose, blinked, and rather sent the butterfly back to the wall. The exercise can also be repeated 3-5 times. At the same time, we train the internal longitudinal muscles, reducing the eyes to the nose, and again the transverse ones.

c) Imagine that this butterfly is sitting far away on the ground (floor). And now it flies along the ground, flies, flies ... and sits on your upper lip. They looked, blinked, and from the upper lip sent it down and along the floor to its place. Perform also no more than 5 times. At the same time, we train the lower longitudinal muscles and, again, the transverse ones.

Butterfly exercises can be performed all at once (a, b, c) or separately.

5. Thumb

Squeeze your hand into a fist, thumb up! The hand was extended forward. We blinked, looked at the thumb, bring it to the tip of the nose; we carry it to the distance of an outstretched hand, then blinked and looked into the distance (up to 10 times).

Again, the transverse muscles of the eyes are being trained. We look at the finger - strained. The closer we bring, the stronger we strain the transverse muscles, we attribute - we relax. And then they blinked, looked into the distance - relaxed them completely.

“These exercises do not require special time,” emphasizes the professor. “They can be done anywhere and anytime. Let's say the boss called you into the office and let's scold and scold you! And you stand and let butterflies from nose to nose. To him - to himself, to him - to himself ...

“When I was restoring my eyesight,” the professor recalls, “I didn’t hang out at the bus stop with everyone else, but went aside, to the tree. To have a leaf in front of my eyes. I stand, blinked, looked at the leaf, blinked, I looked into the distance, the leaf - the distance, the leaf - the distance ... People at the bus stop fool around waiting for the bus, and I train the transverse muscles of the eyes.

Every time, going by train from Akademgorodok to Novosibirsk, I sat by the window. Sculpted a piece of the ticket to the glass. Blinked, on a piece of paper, blinked, into the distance. Paper - distance, paper - distance. At stops, I made a central fixation on a sign with the name of the station. The train started moving - again I work with a piece of paper. Thirty-five minutes of the trip trained the muscles of the eyes.

Once again, I draw your attention to the fact that the most dangerous thing is to OVERTRAIN THE EYES. Start any exercise with a minimum number of repetitions and gradually increase the load.

"One-Eyed Glasses"

one of the most powerful and effective exercises for restoring vision,” says Professor Zhdanov. - Allows you to maintain and develop vision even when watching TV, working on a computer. But also very difficult. Therefore, I never suggest it to beginners. First you need to train the muscles of the eyes with ordinary exercises, “a mark on the glass”, “butterfly flight”, learn how to relax them with palming, solarization. And only then you can take on the "pirate glasses". The focus is simple. We need two pairs of any frames without glasses. Maybe from old glasses. At one frame, tie the right side with a dense black fabric-curtain or wrap it with opaque tape. The second one is on the left. It is possible to manipulate with one frame by dragging the bandage from right to left, but this is a hassle.

And wear these "one-eyed glasses" at home, outdoors, on vacation, read, write, work on the computer, watch TV. NOT MORE THAN 30 minutes! A powerful load comes when one eye is forced to work for two. But a great workout. After half an hour, close your eyes, take off your glasses, palming until the visual tract is completely calm. Then change the bandage to the other eye. After another half an hour, remove the "one-eyed glasses", perform palming and take an hour break: stay without glasses. If possible, repeat this exercise 2-3 times a day.

The eye under the bandage, of course, is open all the time, he also trains ...

If one of the short-sighted does not yet see the TV screen without glasses, there is no need to suffer. Take glasses with weaker glasses and watch a TV show in them, still covering one eye with a bandage for half an hour. Then another. After palming.

7 simple rules for TV and computer

Professor V. G. ZHDANOV advises

✔ Work on your computer and watch TV in a LIGHTED room! Be sure to turn on the overhead lighting.

✔ Remove all glare from the screen.

✔ Pick the font COLOR! (Near-sighted people tend to see RED better, far-sighted people see BLUE better.) To match your color, take colored pens and sign on a white piece of paper. Put the sheet on the windowsill, turn away for a minute, blink and cast a light glance at the sheet. The painting that catches the eye first is YOUR color.

✔ Blink as often as possible! Why do my eyes get tired and hurt at the computer? People will stare at the monitor and watch all day without blinking. The mucous membrane of the eyes dries up, which leads to their fatigue, cramps and pain. By blinking, we relieve tension and moisturize the mucous membrane of the eyes.

✔ Do PALMING as your eyes get tired. Ideally every hour. When watching TV, do palming during commercials. Don't forget the rules for getting out of palming.

✔ Work more often and watch TV in "pirate glasses"

It is very important to perform exercises with “pirate glasses” for discordant eyes, when one eye sees worse than the other. In this case, give more visual work to the weak eye, that is, first of all, close the “curtain” of the strong eye. Disagreement is dangerous because a weak eye begins to interfere with a strong one. This can lead to strabismus.

Improper lighting cripples the eyesight of adults and children.

- LIGHT MUST FALL LEFT! says Professor Zhdanov. - If a person is left-handed, writes with his left hand, then on the right. But we are left-handed - one in twenty. A simple rule for maintaining vision, but it is very often forgotten today. When I go to my acquaintances, friends who have children - schoolchildren, students - I always ask: "Where does your child do homework?" I didn’t see a single apartment that had a table for classes correctly. As a rule, a schoolboy sits in a deaf corner, still blocking the light with his back. Sight is straining, his eyes are crippled. In the best case, he sits at a table facing the window, a powerful light on his eyes and on a book. This is also very harmful. You need to sit with your left side to the window so that the light falls only on the book, but not on the eyes. In this case, the light from the white sheet goes to the side, and the diffused light from the text comfortably, without strain, enters the eyes.

The table lamp with the canopy on the left is our best friend. Especially for the farsighted. Preference - halogen lamp. If not, take a good table lamp with a visor, insert a transparent glass light bulb 75 - 100 watts. Fashionable energy-saving light bulbs are worse for eyesight. Direct the light of the lamp on the left side so that the light reflected from the sheet (monitor) goes to the side, and only the light scattered from the text enters your eyes. It is important to remember: in addition to local lighting (table lamp), overhead lighting is required. The eyes should be able to take a break from the book, the monitor: look at the ceiling, wall, and other objects.

Keep in mind: fluorescent lamps are very tiring to the eyes.

See also Professor Zhdanov.

The knee joint is regularly under load. That is why this part of the body is often damaged by injuries. After injuries, development of the knee joint is needed. For such situations, there are many recovery exercises that allow you to quickly normalize joint function and improve its mobility.

In a healthy state, the knee joint freely extends and flexes. In some situations, the knee may lose its function. Fractures and various kinds of injuries cause tremendous damage to the tendons, so recovery exercises in this case are indispensable.

Development of the knee joint is carried out in limbo. When performing the exercise, the joint is washed with synovial fluid, which has a beneficial effect on the healing process. Stick to the basics that will speed up your recovery.

They look like this:

Regular exercise;
Strict adherence to a special diet;
Gradual increase in physical activity;
Application of massages.

How to strengthen the knee?

When it comes to the prevention of joint diseases, you need to come to grips with strengthening the joint. A set of trainings can be carried out in parallel with the morning workout. It can be flexion and extension or sliding along the support.

Gradually, the load can and should be increased, for example, adding squats with a load, lunges and light stretching of the hamstrings. In order for all classes to be effective, it is useful to get the advice of a doctor in advance.

Injury recovery training

During recovery training, it is necessary to stimulate blood flow to the injured limb, which will also increase local immunity. As a rule, for the purpose of rehabilitation, sports walking, training complexes on simulators, as well as gentle training for the injured limb are used.

Equally important is a proper diet. By reducing the overall weight, you will be able to relieve the joint from the load. Don't forget to do stretching exercises. Rehabilitation after injuries and surgery is a complex process, but it should be carried out immediately in order to avoid subsequent injuries.

Development training

The main goal of such training is to improve the motor functions of the knee after an injury or a fracture. Gradually, you need to increase the load and the number of approaches. An effective set of exercises is as follows.

Tilt your torso towards your legs. First, sit straight on a chair, bend and unbend the limb 15 times. Such training can be repeated in a supine position.

In a position on a chair, lift the limb and hold it in weight for 3-5 seconds.

Exercises "bike". If after such a workout there are painful sensations, it is worth reducing the load by reducing the number of repetitions.

Basic exercises for the development of the knee joint after fractures

After fractures or surgery, you may encounter the fact that the joint does not move fully. A similar phenomenon is associated with the shortening of the tendons, which are weaned from the load. In this regard, the rehabilitation period should consist of stretching training.

Perform the following recovery procedures.

Take a sitting position on the floor, legs straight. Slowly reach forward, trying to reach your fingertips;
Lean on the surface and perform shallow squats. Haste in this case is unacceptable, each load is performed measuredly and slowly.

Gymnastics is carried out in the morning and in the evening every day for 3 minutes. After the complex, you should bend back and carefully straighten the spine. The course of recovery takes at least one month.

Exercises to develop the knee joint after repeated injuries

No one is immune from re-injury. It should be noted that in such a situation, the likelihood of developing arthrosis increases. Stretching courses are very effective, as well as yoga poses. Perform the following joint rehabilitation exercises.

Take a sitting position, stretch your leg in front of you, place the foot of the second leg on the thigh of a straight limb. Perform knee presses. Repeat the complex on the opposite leg. Reach for your socks.

In a sitting position on the floor, close your feet and pull them up. Lower your knees to the floor with your hands, leaning forward slightly.

Sitting on a chair, spread your limbs in different directions, without lifting your feet from the floor.

This complex should be carried out 2 times a day, and such physical activity lasts no more than 2-3 minutes. Exercises are also suitable for those who have undergone surgery. It is advisable to perform the above physical activities if they do not cause pain. Remember, regularity is the key to effective recovery.

Exercises for the joint after surgery

The recovery course should be carried out within a week after the operation.

Take a supine position and bend a healthy limb. The affected leg is in a straight position.

Raise the sore leg 20 cm from the floor and try to keep it on weight for 3-5 seconds.

In the same position, bend your knees. Press your heels to the floor. Tighten the muscles of the back of the thigh for a few seconds and slowly relax them. Do about 10 sets.

Lying on your back, place the roller under your heels. Tighten your muscles and push down on the roller. Repeat 10 times.

Starting position - lying on the floor. Bend your knees and plant your heels on the floor. Tighten your buttocks and linger for 3-5 seconds in this position.

Training that is applied a couple of weeks after surgery

Do half squats on one leg. Lean on a chair. Bend your healthy limb. This will help increase stability. On the limb that was operated on, sit down, holding this position for 5 seconds.

Stepping forward on a step. For this exercise, you can use ordinary steps or a small box, the height of which is 20 cm. Stand on a sore leg, transfer the weight, and then return to the starting position. The frequency of repetitions is 10 times.

Start walking a couple of weeks after surgery. The first walk can last 10 minutes, gradually increasing the time.

Starting the loads after the operation, be sure to monitor your condition and sensations. In no case should you perform physical activity if after exercise you notice intense pain.

The basic rule of recovery complexes is consistency and regularity. Only with regular performance of trainings for the knee joint, you can quickly rehabilitate and return your limbs to their usual mobility.

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Most people sooner or later face vision problems. The lifestyle of a modern person negatively affects his health, especially in adulthood.

The most common eye diseases are considered to be fatigue after exercise (reading, working with a computer), myopia, farsightedness, astigmatism and others.

With many such ailments, a special technique developed by Professor Vladimir Georgievich Zhdanov can effectively fight.

The essence of Zhdanov's technique

The main postulate of his methodology is the inseparability of the connection between the spiritual and physical health of a person.

Professor Zhdanov is an opponent of wearing glasses because of their harmfulness to human health and proposes to eliminate vision problems with his own drug-free technique.

V.G. Zhdanov used well-known ophthalmic techniques to improve the vision of ophthalmologists and psychophysiologists Shichko and Bates.

Gymnastics for the eyes according to Zhdanov is only part of a whole philosophy, which includes separate nutrition (with separate consumption of proteins and carbohydrates and restriction of fats), as well as the rejection of negative emotions and bad habits that are harmful to health.

The main postulate of V.G. Zhdanova: "The inseparability of the connection between the spiritual and physical health of a person"

The main goal of Professor Zhdanov is to achieve the restoration and revival of the spiritual world of a person, which will then positively affect the function of all his organs and systems.

And you can master the full set of exercises for restoring vision using the Zhdanov method by reading our article.

Indications for the application of the technique and rules for implementation

Gymnastics for the eyes of Professor Zhdanov is suitable not only for people with visual impairment, but also for those whose work is associated with eye strain. Healing "palming" helps to relax the oculomotor muscles. Regular training allows you to restore the work of the eye muscles, improve cerebral circulation.

This technique is simply necessary for those who wish to restore vision according to the Zhdanov method on their own. without surgical intervention. Patients with common vision problems who exercise regularly report the effectiveness of therapeutic exercises. They refuse glasses and correct the work of the most important organ of the visual system.

The main conditions for the effectiveness of the application of this technique are the systematic and correct execution of each exercise. Only then can you achieve a striking effect from charging.

Exercise rules:

Exercises must be performed with glasses removed.
Exercises are done smoothly, without sudden movements.
Exercises for serious pathologies are limited in the number of repetitions (3-4 times with severe myopia and 1 time after retinal detachment).

During breaks at work, it is also necessary to give your eyes a rest. This can be done with the help of small exercises: just write a few lines and patterns in the air with your eyes:

Restoring vision according to the Zhdanov method contains many exercises, consider the most popular ones.

palming

Palming (from "palm" - palm) - an exercise designed to relax the oculomotor muscles.

Execution sequence:

Rub your palms until you feel warm.
Tightly fold the fingers of each hand in the form of a ladle.
Cross the fingers of the palms at a right angle.
Cover your face with your palms so that the crossed fingers are located in the center of the forehead, and the nose is located between the little fingers.
The eyes should fall into the center of the dimples of the palms.

special instructions:

The palms should be tightly pressed together and not have gaps in order to achieve complete darkness.
Breathing through the nose is calm, eyes are closed.
The elbows are fixed: either stand on the table or pressed to the chest.
The head is held straight, being a continuation of the back.

The emotional state during exercise should be calm, relaxed. It is important to say out loud or mentally the phrases: “My eyes are good, they give me joy, happiness, allowing me to see the beauty of this world. Every day my eyes see better than before.
It is important to imagine your eyes healthy and vigilant.
To remove residual visual images, remember how the lights slowly go out in the theater box, and how the hall plunges into complete darkness.
The most important condition for successful palming- "dipping" into pleasant memories that were in life.

Getting out of palming:

Palming perfectly relieves eye fatigue after exercise

Palming perfectly relieves eye fatigue after exercise (TV, computer, reading). It is enough to devote three to five minutes of your time to it.

standing palming

It is carried out after solarization to relax the eyes and get rid of the sun "bunnies":

Close your eyes and turn your back to the sun (light bulb, candle).
Warm your palms by breathing on them, or by rubbing against each other.
Put your palms on your closed eyes and relax. The legs are shoulder-width apart, the arms are bent at the elbows, the head leans forward.
After the disappearance of the images before the eyes (“bunnies”), it is necessary to blink several times.

Exercise comments

This exercise is contraindicated after:

Any surgical interventions on the eyes, before 6 months have passed since the operation;
Retinal detachments.

Solarization of the eyes with a candle

Full version of the exercise:

Stand facing the sun with your eyes closed. In this case, the starting position is standard: the legs are located at the level of shoulder width, the arms hang freely.
The face and chest turn to the right, rolling on the right foot and turning the heel of the left foot up. The sun remains on the left side.
We turn to the left. The sun is now on the right side. Repeat turns 20-25 times. We repeat the phrase aloud: "The sun is on the right, the sun is on the left ..."
The eyes are closed. There is a feeling of solar "bunnies", about ten or twelve flashes. It is through the eyelid that the rays of the sun penetrate, which activate the work of the retina.

Exercise comments:

In cloudy weather, use a candle. In this case, it is necessary to sit down and fix your eyes on a burning candle at a distance of a meter.

Head turns to the right and left in the amount of 15-20 repetitions.

You can replace the candle with a table lamp.

Exercise near - far

The essence of this exercise is to alternately shift your gaze from an object located near to an object located far away.

This exercise is great for relieving eye strain during office work.

It is necessary to imagine a butterfly sitting on the ceiling. Consider it well.

Imagine that a butterfly has taken off and is slowly landing on your eyebrows. Follow the imaginary butterfly as it flies back to the ceiling.
The butterfly flew to the wall, from where it landed on the tip of your nose. Examine it, blink and point it back.
The butterfly sits on the floor, smoothly flying from there and landing on your upper lip.

Exercise comments: During the exercise, the internal longitudinal and transverse eye muscles are trained. The exercise allows the eye to relax, and can be used as an additional.

Charging with alternating eye movements

Note on exercises for the eyes of Professor Zhdanov: with pain in the eyes from an unusual load, you can stop for 2-3 days and then continue the implementation of the complex.

Morning exercises for the eyes according to Zhdanov

To strengthen the oculomotor muscles and improve vision, you need to perform special exercises. The duration of the workout is 10 to 15 minutes. While charging, relax and breathe evenly so that oxygen is evenly distributed throughout the body.

Sequencing:

Do not exert yourself excessively while charging. Calm breathing promotes uniform blood supply and recovery of the body. Morning workout should last no more than 15 minutes.

Gymnastics for farsightedness

In this complex, not only the eye muscles are involved, but also the hands. The main task of training is to activate the oblique muscles of the eyes. During exercise, you will alternately tense and relax your oblique muscles, trying to see the approaching or receding finger.

Exercises for farsightedness with the thumb:

Index finger workout:

Clenching your right hand into a fist, stick out your index finger;
Move the right hand to the face so that the outstretched finger is opposite the eyes;
Look into the distance until the end of the workout;
Move your finger to the right and left at a fast pace;
Take your hand 20 cm to the left side, leaving it at eye level. Return the fist to the starting point;
Take your hand to the right side, come back again;
Do the exercise for 3 minutes.

Gymnastics according to Zhdanov with astigmatism

This complex relaxes the eye muscles, improves vision with astigmatism. In addition, these eye exercises according to Zhdanov will help prevent mimic wrinkles that occur due to eye fatigue.

To prevent straining the eye muscles while reading, make sure that the lighting is bright.

If you notice that the letters are blurry, it means that your eyes are tired, and therefore you need to drop all your business and do special gymnastics.

With astigmatism, it is advised to use palming according to Zhdanov, described above. This simple exercise helps to warm up the eyes, relieve eye strain and increase blood circulation.

Anna Mironova

Reading time: 12 minutes

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Many people experience vision problems. Visual impairment can be associated with a wide variety of reasons: age-related changes, deterioration of the blood supply to the eye, tension in the eye muscles, hereditary or infectious diseases, stress and lack of vitamins. To improve vision and get rid of fatigue, it is necessary to follow certain recommendations and. You can permanently refuse glasses, using alternative methods of restoring vision. Read the description of popular vision correction techniques: Zhdanov, Avetisov, Norbekov, Bates, etc.

The essence of the Bates technique, examples of exercises to restore vision

William Bates- an oculist from the USA - became the founder of a technique for improving vision without the use of glasses. The vision restoration technique was based on an incorrect theory, but this does not prevent it from restoring the vision of many people.

The essence of the Bates technique

Methodology relieves psychological stress which is especially important these days. Bates had no idea that his technique would reach our time. You will not be able to regain good vision if you do not relax your eyes. Performing a set of exercises, you can restore your visual acuity. The basis of the Bates vision improvement technique is special gymnastics, which is designed to improve vision.

Bates exercises include the following:

Basics of Norbekov's vision restoration technique, vision table

Norbekov believed that a person must mentally tune in a positive way . You must break free from the habit of believing that you are sick, insecure, weak, and powerless. In addition, there are many special exercises in the methodology, many of which are borrowed from the proven methodology of William Bates. Norbekov's vision restoration technique gives excellent results to people suffering from farsightedness, myopia, astigmatism .

Exercises for this technique should be given a day for 30 - 60 minutes. Before starting the exercises, it is important to straighten your back, straighten your shoulders and smile from the top of your head. So you relax as much as possible and get an artificial charge of positive emotions.

All Norbekov exercises are divided into several groups:

Vladimir Zhdanov has developed a series of exercises that relieve fatigue and help restore lost vision. These exercises vary, depending on the pathologies ( with myopia one set of exercises is performed, with farsightedness - another).

Exercises for myopia according to Zhdanov

You will need: 2 tablets of the same size and glasses without lenses. Make one big sign , similar to the one that hangs in the office of the optometrist in A4 format. Only it will contain not letters, but the text: “There is an opportunity to restore vision and improve your health.” On the first line, write the text in large letters, then in smaller letters, etc. Hang the sign on the wall.

Second tablet should be the size of a small wallet. It repeats the text of the first. To perform the exercise, you need to close the right side of the glasses with black tape. Step away from the wall where sign #1 hangs at a distance where you can read the top line.

Read the first line first on the small plate, then look at the big one. Try to read the text there. Continue the exercises by changing the black tape with a different look. Read the next line in the same way.

Exercises for hyperopia according to Zhdanov

Gymnastics for the eyes of Avetisov - exercises to improve vision

Gymnastics for the eyes of Avetisov is designed to prevent and restore vision. This gymnastics is recommended for school-age children who strain their eyes for a long time.

Avetisov's gymnastics for the eyes consists of 3 groups of exercises

Gymnastics of Academician Utekhin designed to relax the eyes during prolonged work . To do this, the academician has developed a unique technique, according to which, using an opaque screen, it is possible to achieve eye convergence.

The eye muscles do not need to be strained. They should calmly turn to the designated point on the TV, picture or book. A device for gymnastics Utekhin is made from glasses without lenses. If you have very poor eyesight and cannot see without glasses, use glasses that are weaker than your glasses. When performing the exercise, it is necessary to cover one eye with a piece of paper or plastic. After making glasses, read a book with them. When reading a book, keep it as far away from your eyes as possible. Every 5 minutes, bring the book to your eye 3 times, reducing the distance between the eye and the book by 2 times.

Read a book like this for 30 minutes . After, set the screen in front of the other eye and read to read in the same way. So you can read for several hours, training your eyesight.

Method of Rosenblum, Mats and Lokhtina: accomodotrainer for vision restoration

The authors of the methodology developed exercises to relax accommodation muscles . Using thick cardboard, make something that looks like a table tennis racket (10x20 cm). Make a horizontal slot above the handle. Insert a ruler there, 60 cm long. The ruler should move freely. Draw a 2mm "C" on the racket. Margaret Corbet is an Austrian doctor who developed the theory of improving vision. Margaret believed that by doing certain exercises, you can learn independently bring the focal length closer to the retina and go without glasses.

Basic Exercise Rules by Margaret Corbet

While reading, do not hold a book on your lap or chest.
When reading, stir the book (sometimes closer, sometimes further away from the eyes). Change your position as often as possible leaning back or straightening up in a chair.
Don't read in bed.
Move your eyelids and eyebrows in the morning . This exercise improves blood circulation and massages the lacrimal glands and excretory channels.

By following the rules and performing the exercises of these well-known techniques, You can significantly improve your eyesight.

Despite the fact that the technique was not developed by the professor "from scratch" (the exercises of Bates and Shichko were taken as the basis), it remains one of the most effective. In order for the classes to give the expected result, it is important to perform all the manipulations correctly.

Features of Zhdanov's technique for restoring vision

Restoration of vision according to the Zhdanov method consists of several approaches, which together have a beneficial effect not only on the functioning of the eyes, but also significantly improve the psychological state of a person.

The components of a full course of therapy according to Zhdanov are:

palming;
gymnastics for the eyes;
turns;
sunbathing (solarization method);
maintaining a proper lifestyle;
fixation method.

When performing a set of exercises to restore vision according to Zhdanov, it is worth completely eradicating the habit of putting on for any reason. The doctor believes that this only interferes with the normal functioning of the eyes, and besides, they negatively affect the psychological state of the patient.

palming

One of the most popular exercises for the Zhdanov method for the treatment of vision is Palming. It was developed by ophthalmologist W. Bates. In his opinion, the cause of all eye diseases is the deterioration of the psychological state of a person and excessive tension of the eye muscles. Therefore, to improve vision, rest and relaxation of the eye muscles is necessary.

The technique for performing the exercise is simple. It is necessary to take a comfortable position and fold your hands in a “house” so that the eyes under them can easily open and close. Place your fingers on your forehead and cross each other, making sure that the little fingers are intertwined in the area of \u200b\u200bthe nose.

Elbows, fingers and hands should be completely relaxed. To ensure maximum muscle relaxation, you can put your elbows on your knees or a solid base (table or chair). The fingers should be crossed so that not a single ray of light breaks through them. Keep your head straight.

It is necessary to try to see absolute darkness before your eyes, trying not to think about the position of the eyes. To do this, you can try to imagine some beautiful landscape. The duration of this procedure should be at least 3 minutes.

When doing "palming" to restore vision, Professor Zhdanov recommends following Bates' advice and thinking about something positive and pleasant. It can be some kind of memory, favorite melody, smell, color, etc. The main thing is that thoughts do not contribute to the tension of the eye muscles and have a beneficial effect on the psychological state of a person.

To exit the "palming" you can use the following scheme: alternately close your eyes and open your eyes under the "house". After that, remove your hands from your face and shake your head a little in different directions. Open your eyes and blink them quickly for a few seconds. Such a simple technique will significantly improve blood circulation in the vessels of the visual organs, if performed regularly after the end of the "palming".

Sometimes during this exercise, a person may have white spots in front of his eyes. To get rid of them and see absolute darkness, one should imagine objects that have a black color. You can also try to imagine a jar of black paint that spreads, gradually covering up even minor light spots in front of your eyes.

Restoring vision according to the Zhdanov method involves performing other exercises, which must necessarily alternate with “palming”. But it is better to start classes with him, smoothly moving on to other techniques.

Central fixation method

For the natural restoration of vision, Academician Zhdanov recommends central fixation sessions. They help heal the eye from the inside, which has a positive effect on the performance of its functions.

Eye exercises based on this technique are carried out in the following way. First, stop your gaze on some more or less large object, then on its smaller detail, then on the smallest part of the selected object, etc.

Consider an example:

Go to the window and look outside, blinking your eyes frequently.
Stop looking at one of the houses and take a close look at it.
Look at the window of this house, then at the window frame, then at the glass, etc.

Thus, the eyes gradually begin to fixate on small details, while large objects become fuzzy and blurry. According to Dr. Zhdanov, the restoration of vision with the help of regular performance of this exercise occurs due to the improvement of the functions of the so-called "yellow spot" or macula - the part of the eye that is most sensitive to light.

Normally, the eye is always fixed only on the central part of the object under consideration, while its other details are not so well visible. That is, peripheral vision is not particularly clear, and this is absolutely normal. But in people with refractive problems, central fixation is seriously impaired, as a result of which the eye tries to capture all objects that are in close proximity at the same time. This is a serious anomaly, which fixation exercises to restore vision using the Zhdanov method will help to overcome.

Solarization method

Exercises for the natural restoration of vision according to the Zhdanov method include another technique - sunbathing, or solarization. This is done in several ways.

Exercise with a candle or lamp . Sit up straight, put a candle or table lamp in front of you. The main light should be turned off, the curtains should be closed. Focus on the candle, and then begin to turn your head so that the eyes remain motionless, but it seems that they are also moving. In this case, the candle should easily "sweep" in front of them. It is not necessary to focus your eyes on objects flashing nearby.
exercise in the sun - one of the most common options for solarization, recommended by Professor Zhdanov to restore vision. Go outside and expose your face to the sun. With your eyes closed, raise your head and begin to slowly turn it to the sides. If at first it will be difficult to perform the exercise, you can help yourself with the whole body. When your eyes are used to the bright sunlight, you can slightly open one eye, but the pupil should be lowered down. Do the manipulation with the second eye.

At first, there may be tension in the eyes, which can be relieved by rapidly blinking.

In order for such exercises to restore, and not impair vision, it is necessary to increase the time in the sun gradually and very carefully. This is especially important when working with a child.

Gymnastics for the eyes

A set of exercises for vision according to Zhdanov is not limited to "palming" and solarization. There is a special gymnastic course for the eyes, which helps to treat various ophthalmic diseases, for example,.

For starters, it’s worth doing “palming”, and only then move on to gymnastics. You should regularly perform such exercises to restore vision according to the method of Professor Zhdanov:

Blink quickly and easily, trying not to squint - only the eyelids should move.
Raise and lower eyeballs.
Move your eyes to the right and left.
Imagine that there is a dial in front of you, then stop looking at the imaginary number 12, then move it to the number 3, then - 6, after - 9 and again at 12. Blink a little, then do the exercise counterclockwise.
Imagine there is a long pipe in front of you. “Wrap” and then “unwind” the rope around her with your eyes. Repeat the reception 5 times.

Such eye exercises to improve vision according to the Zhdanov method can be performed to calm music, which will relax the muscles and allow you to concentrate on classes.

turns

To restore vision, Professor Zhdanov recommends doing exercises not only with the eyes, but also with different parts of the body. This is necessary to improve blood circulation in the vessels of the brain and not only. It is necessary to conduct such classes in the morning and in the evening.

Perform head tilts: to the right - forward, to the left - back. Carry out 4-5 approaches with smooth movements.
Lower your head up and down 4-5 times.
Raise and lower your shoulders 5-10 times.
Rotate your shoulders back and forth - 6-10 times.
Tilt your body to the sides 5-10 times.

A full set of exercises and activities to restore vision according to Zhdanov also involves maintaining the right lifestyle. Without this, therapy will be of little use.

Lifestyle according to Zhdanov

Not only physical training contributes to the complete restoration of vision - for this it is also necessary to take certain drugs:

aqueous extract based on propolis;
preparation "Bilberry", which contains extracts of blueberries and bee bread;
immunomodulator "Vetom".

It is impossible to speak unambiguously about the effectiveness of Zhdanov's technique for restoring vision, since it is influenced by a number of factors. In particular, these are:

the correctness of the diagnosis made by the doctor;
tendency to self-hypnosis or suggestibility;
the presence of desire and willpower to complete the full course of exercises to restore vision according to the Zhdanov method.

In order for such classes to really restore visual function to the fullest, it is necessary:

Completely give up bad habits.
Workout.
Eat only healthy foods, especially foods high in vitamin A.
Make sure that the light always falls from the right side (for right-handers - on the left, for left-handers - on the right).

If you are confident that you will endure the difficult trials that you will have to go through in order to fully recover, then do not waste a minute - start exercising. Restoring vision according to the method of Vladimir Zhdanov is a long and laborious process, so you should be well prepared for it. Do not leave everything halfway, because we are talking about your health.