In the 1920s, an American ophthalmologist, William H Bates (1860-1931) developed a method to improve eyesight, relieve eye strain and prevent presbyopia. This yoga of the eyes places particular emphasis on the importance of the movement, the relaxation and the attention. Here are 10 exercises to practice daily to take care of your eyes.
Tips for preserving good eyesight:
Know that good hydration is necessary for vision. Consider keeping a bottle of water near you and drinking regularly throughout the day.
Diet also plays an important role. Avoid as much as possible industrial products, refined and too sweet. Bet more on fruits and vegetables. Finally, when working on screen, make regular breaks to get up, swing the upper body on one side and the other and look at the horizon.
Ciller is very important to keep a good view. This helps lubricate and clean the eye. We normally creep every 5 to 6 seconds but when we focus on a screen or reading a text, the eye becomes fixed. Keep in mind that fixity is the enemy of the eyes. Make it a habit to blink regularly in the morning on waking and in all activities of daily life.
A good oxygenation is beneficial for all our organs, including our eyes. The benefits of proper breathing (ample and complete inspiration and long exhalation) play a role on the ocular system. Oxygen reaches the retina through the retinal vascular network.
Removing objects with an imaginary brush.
Here is an exercise to do regularly to activate the movement of the eye: imagine that you have a brush at the end of the nose and that you draw with this object the outline of the objects perceived in your field of vision. The object can be located off or close to your hand. This exercise allows you to consciously exercise the central vision.
Like breathing, yawning is very important because it allows to massage the muscles that surround the eyes. Bailer activates the respiratory function and cleans the eyes thanks to the secretion of the lacrimal glands. Do not hesitate to yawn with the whole body.
The great swing or the “elephant waltz”.
See the world in motion: this is one of William Bate’s famous aphorisms. Standing on your both feet, perform a pivotal movement around your spine with the look completely free as if you could see it to infinity. The movement of the body will cause the movement of the eye. While remaining conscious, enter into a state of relaxation in motion. Practice every day for 5 minutes.
In front of a lamp or in the sun, take a cardboard that you have previously cut out so that it presents itself as a grid. Hold this grid with both hands, not too far apart from the center of the object. Close your eyes. Then turn the head right and left, the nose remaining close to the carton. The head, the arms and the shoulders move in a soft movement, while the rest of the body is motionless. This exercise allows alternately to bathe the eyes in the light then in the shade. It should always be practiced with eyes closed.
The Convergence exercise.
Take a small cardboard in your hand that you position in front of you, 15-20 cm from the nose. In your field of vision, visualize a more distant object. Look and then draw the edge of the cardboard. The more distant object then appears blurry. Keep the cardboard in your hand and then draw the periphery of the object further away. The cardboard next to you becomes blurred. This work of convergence is important to make you aware of the alternation between near and far vision. To practice a few moments without forcing.
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We do not have two identical eyes but one eye director and one eye non-director. To determine which your head eye is, place an object within your reach between your thumb and index finger. Once the object is framed, do not move any more. Next, hide one eye and then the other with your hand. The director’s eye frames almost the same thing as with both eyes. It’s not necessarily the best of your eyes, but it’s the one that handles convergence and binocularity.
The Clock – A Good Exercise for Astigmatism.
Imagine that you have before you, a large clock that goes from the ceiling to the ground. Without moving your head, walk around the clock, observing all the contours so as to draw and release your eyes. This exercise particularly works the 12 oculomotor muscles. To be done 3 times in one direction and 3 times in the other.
Place your hands on your eyes in a sitting position with your elbows resting on a table. The pelvis is very supple, the hands slightly superimposed. Eyes closed, make the black and let go. This exercise removes eye strain. Practice every day, ideally 5 to 6 times a day. If it is difficult for you to find the time available, try doing this exercise once a day for 10 minutes, for example, when you go to bed.
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