Under pressure. How physical activity affects vision

Features of playing sports with myopia and hyperopia

Myopia (myopia, from the Greek "myo" - squint and "opsis" - look) - a change in the round shape of the eye to an oval one, due to which the refraction of light is disturbed inside it, and the light rays passing through the eyeball are focused in front of the retina, and not on her. Therefore, objects that are far away, myopic people see blurry. In this case, the retinal cells located in the zone of maximum light sensitivity are rarefied and stretched. This is the main reason why doctors ban jumping, hitting, straining, and the possibility of traumatic brain injury because of the high risk of retinal tear or detachment.

With farsightedness, for example, the eye is not elongated, but flattened, and the retina does not stretch as critically as with myopia. Therefore, farsighted people in sports are almost always given the green light, at least by ophthalmologists.

However, the diagnosis of "myopia" in itself is not a final verdict that puts an end to sports. First, it is congenital and acquired. The second, of course, is more dangerous.

Secondly, the degree of myopia matters. Officially distinguished:

• weak myopia - up to 3 diopters
• average myopia - from 3 to 6 diopters
• severe myopia - above 6 diopters

Up to 3 diopters, as a rule, there are no restrictions on physical activity. From 5 diopters - doctors carefully give permission for sports, even in the absence of degenerative changes in the fundus. In this case, novice athletes will have to forget about weightlifting, boxing, all types of wrestling, acrobatics and gymnastics. Over 6 diopters - maximum restrictions, regardless of sports categories and achievements.

Thirdly, this gradation is very conditional, since it is possible to have progressive myopia with vision of -1 (when it increases by one or more diopters in a year). Then the doctor will think well about what conclusion to give you. And you can walk with -3 all your life, do boxing, wrestling and iron pulling, while your eyes will feel great. Well, maybe not quite perfect, but no less than -3.

And, fourthly, summarizing the previous two points, restrictions on sports are not imposed in accordance with the degree of myopia, but based on changes inside the eye. For example, it is much worse and more dangerous when, with mild myopia, hemorrhages are visible in the fundus and the retina is weakened than a stable state with average myopia.

With non-progressive myopia, you must definitely engage in some kind of sport. If it is not possible to go in for sports with glasses and contact lenses, then glasses can be removed during exercise. If you cannot use glasses, and visual acuity is necessary, then in such cases you need to use contact lenses that are worn directly on the eyeball.

When developing myopia, you can not engage in sports with great physical stress (boxing, wrestling, weightlifting, etc.).

If a person has myopia greater than 4 diopters, then doctors should not let him go to sports. Myopia can also progress during exercise, in which case the athlete should stop playing sports or reduce the load.

Sports activities can positively influence the stabilization of vision. Sports games, swimming, skiing, mountain sports give them big pluses.

With limited physical activity in nearsighted people, there is a deterioration in the blood supply to various organs, including the eyes, and a deterioration in the ability to accommodate. At the same time, as the researchers note, not all physical exercises will be useful for people with myopia. The most useful are cyclic exercises of medium intensity (running, swimming), in which the heart rate remains at the level of 100-140 beats per minute. By causing blood flow to the eyes, these exercises improve the functioning of the ciliary muscle of the eye and normalize the circulation of intraocular fluid. High-intensity cyclic exercises, as well as acrobatics, jumping, exercises on gymnastic equipment, causing an increase in heart rate up to 180 beats per minute, lead to significant long-term eye ischemia, therefore, they are contraindicated in myopic people.

A decrease in general physical activity and physical inactivity, combined with significant visual stress, often found in schoolchildren and students, contributes to the development and progression of myopia. To prevent the onset and treatment of myopia in children and young people, a combination of physical exercises aimed at general development is shown with special exercises that improve blood circulation in the eyes and cause strengthening of the ciliary muscle.

In order to correctly assess the possibility of engaging in certain types of physical education and sports, it is necessary to focus on the existing criteria for dividing students and schoolchildren into groups in accordance with the degree of myopia and the presence or absence of complications and changes in the fundus. According to this method, the main, preparatory and special groups for physical education are distinguished. Students with farsightedness or myopia above 6 diopters, chronic or degenerative eye diseases and changes in the fundus should be engaged in an individual program under the supervision of a doctor in a special group. All students with hyperopia or myopia from 3 to 6 diopters should be sent to the preparatory group. If the refractive errors do not exceed 3 diopters, students can attend physical education classes in the main group.

Students and schoolchildren with a weak degree of myopia or hypermetropia benefit from sports games, during which there is a constant switching of vision alternately to near and far distances. Such sports as volleyball, basketball or table tennis favorably affect the accommodative ability of the eyes and train the eye muscles, prevent the progression of pathological changes in the organ of vision.

Students with an average degree of myopia or hyperopia should limit the intensity of physical education, as well as such types of physical activity as jumping (long, high, from a tower, etc.). Their physical education classes must be supplemented with special exercises aimed at strengthening the muscles of the eye, gymnastics for the eyes, and physiotherapy exercises.

With a high degree of myopia, complications and changes in the fundus, a significant limitation of the types of physical activity is shown. Myopia and sports are not compatible in cases of engaging in such sports disciplines as boxing and wrestling, jumping, tennis and football, skiing, weightlifting, cycling or equestrianism. Dosed cyclic exercises under the supervision of a doctor (running, swimming, walking, shooting, rowing, fencing) will be useful.

Exercise therapy for myopia

To improve vision, patients with mild to moderate myopia should perform the following exercises daily, aimed at strengthening muscles. It is necessary to include the “mark on the glass” exercise in all complexes for training the ciliary muscle.

Example exercises to improve vision:

A) The exercise is done while standing, the hands are placed on the back of the head. First, raise your hands up, bend, then return to the current position. Do 7 times.

Being in good physical shape is very fashionable today. This is not only a good way to improve your health or self-realization, but a trend that has swept people of all ages. Health problems can limit a person's ability to play certain sports. Is poor eyesight such a problem?

Is it possible to play sports with poor eyesight?

The life of a modern person is considered by many to be incomplete without sports. What, then, should people with farsightedness, myopia and other visual pathologies do? Is it possible to play sports with poor eyesight? After all, quite recently a child who wears glasses was exempted from physical education lessons. Fortunately, the diagnosis of an ophthalmologist is no longer a sentence for people with vision problems. They can also devote their lives to sports or simply spend their holidays actively and with health benefits.

How does sport affect the body? Physical education contributes to the general strengthening of health and organs of vision in particular. Physical activity improves blood circulation, due to which the organs are constantly supplied with oxygen and other substances important for humans. Thus, physical activity increases the efficiency of all body systems. This does not mean that it can cure nearsightedness, farsightedness, or astigmatism. However, this is a good prevention and an opportunity to strengthen and improve visual functions. The main thing is that physical activity is moderate. If the eye disease has already been diagnosed, then the choice in favor of a particular sport should be made more carefully.

What sports are dangerous for visual impairment?

In severe visual impairment and complications, physical activity should be small. You will also have to give up traumatic sports: boxing and various martial arts, weightlifting, football, etc. All these activities contribute to an increase in pressure, including intraocular pressure. It is not necessary to completely abandon physical education even in the last stages of myopia. You just need to choose an activity that is not associated with heavy lifting or sudden movements that can increase pressure or cause mechanical injury to the head or eyes. You can do aerobics, yoga, swimming. They are safe and suitable for almost everyone.

As for professional athletes, they systematically undergo examinations. An ophthalmologist will detect an eye disease in time and prescribe treatment, after which it will be possible to start training again. Recreational athletes should also visit the optometrist's office regularly to prevent visual impairment. If you have not yet decided what sport to do, then a complete examination will help you with this. The doctor will advise the type of physical activity that is most appropriate for a particular eye disease.

What sports are best for people with myopia?

Medical research shows that not all sports are suitable for patients with myopia. The most useful for them are running, swimming and similar physical activities of not very high intensity, when the pulse does not exceed 140 beats per minute. During training, the circulation of intraocular fluid normalizes, and the work of the ciliary muscle improves. It is responsible for the accommodation of the lens - the ability to elasticity and change its shape when focusing at close and far distances. Regular exercise can stop the development of myopia. If, in addition, you perform eye exercises, visual acuity will increase.

Also, with myopia of the first and second degree, playing sports that require switching attention (volleyball, badminton, table tennis) are useful. How does ball play affect visual functions? The shift of gaze during the game from a distant object to a close one (when the ball is moved) enhances the accommodative ability of the lens and provides training for the eye muscles.

Intense loads, in which the pulse rises to 150-180 beats, are contraindicated for people with myopia. Acrobatics and heavy lifting can tear the retina. This pathology, if treatment is not started on time, ends in complete and irreversible blindness.

Very carefully you need to perform strength exercises with myopia. Today, many young people visit gyms to increase muscle mass. Often they conduct training on their own, without the help of an instructor. This can be dangerous, as novice athletes tend to overwork themselves. Before visiting the fitness center, it is better to consult an ophthalmologist. If myopia is at the initial stage, then lifting weights will not lead to complications. But you need to increase the load more slowly than a person with good eyesight or an experienced bodybuilder does.

Therapeutic exercise for myopia

For people with myopia in the initial and middle stages, the following exercises are recommended to improve vision:

• massage of the back of the neck and neck;
• circular movements of the head;
• circular movements of the eyeballs (performed for one minute, first to the left and then to the right);
• eye massage;
• fast blinking for 25-30 seconds.

Doing gymnastics, self-massage of the neck and eyes is necessary daily. All these exercises are aimed at relaxing and strengthening the ciliary muscle. They do not take much time, and you will notice a positive effect in a few weeks. The eyes will become less overtired, and visual acuity will increase.

What sports are good for vision with farsightedness?

Experts also advise people with hypermetropia to play volleyball, tennis (table), basketball. They help strengthen the eye muscles. Classes should be held several times a week for half an hour. However, these recommendations apply to patients who have first-degree farsightedness.

In the second stage of the disease, in order to avoid complications, you will have to abandon high and long jumps, as well as other disciplines in which the load on the muscles increases. Intensive sports (running, rowing, swimming, football, figure skating, tennis) are not contraindicated, but you need to constantly monitor your heart rate. For this, there are special devices used during training. With a severe degree of hypermetropia, the above sports cannot be practiced. First you need to restore your vision.

So, moderate physical activity with myopia and hyperopia provide:

• enrichment of the body with oxygen;
• congestion of blood to the eyes;
• normal circulation of intraocular fluid;
• strengthening the muscles of the eyes.

Poor eyesight and sports. What correction tools are best to use?

There are two main ways to correct refractive errors: glasses and. Going in for sports with glasses is not very convenient. They fog up, slide off the face, which impairs visibility. Spectacle lenses narrow the field of view, and this is dangerous when doing activities such as cycling. In addition, glasses are traumatic. They can break and injure the face and eyes. In this regard, it is better for an athlete to wear contact lenses. Optimum will be disposable ophthalmic products. During exercise, contact lenses get sweat from the forehead, which can harm the health of the eyes and reduce their optical properties. Daily lenses have high moisture content and oxygen permeability, which is important during high physical activity. After class, you can throw away the lenses.

When purchasing a specific model, it is necessary to take into account the type of sport you are involved in. Aspheric lenses are more suitable for racing drivers. They expand the field of view and prevent the appearance of glare and halos (from asphalt and various luminous objects). The means of correction are selected together with the optometrist, who will tell you what type of lenses will suit you best.

Exercise after laser eye surgery

Patients who decide to undergo laser surgery to restore vision are interested in whether it is possible to play sports after the procedure. Almost any operation on the eyes is accompanied by damage to the surface layer of the cornea. Healing occurs very quickly, within one to two days. During this period, not only sports are prohibited, but also any load on the eyes, even reading and working at a computer. In the next two weeks after the correction, the patient can return to a normal lifestyle, but situations in which the eye can be injured should be avoided. A foreign body or a blow can lead to displacement of the corneal flap, resulting in the need for medical attention again. During the rehabilitation period, the operated person can do exercises, run on a treadmill or ride a bicycle. Swimming pools and saunas should not be visited at this time, as microbes can get into the eyes.

Adaptive sports for visually impaired people

What should people with visual impairments do? Are they deprived of the opportunity to play sports and physical culture forever? As practice shows, even completely blind people can set world records and win prizes at the most prestigious competitions. There are adaptive sports for people with disabilities. They are designed specifically for the blind or people with very poor eyesight and help them adapt and socialize. Adaptive sports for those who have visual impairments are divided into classes (depending on visual pathology and its degree). In principle, a person can play any sport within his class: football, track and field athletics, skiing, swimming and running. Athletes-professionals and amateurs exercise under the supervision of trainers, instructors and are regularly observed by an ophthalmologist. There are even non-traditional sports for the blind:

• judo;
• goalball, rollingball and torball (team ball games);
• hydroaerobics (physical exercises in water);
• arm wrestling;
• powerlifting (weight lifting) and others.

Today, there are many opportunities for the full adaptation of the visually impaired. Physical education is one of the main such opportunities for a person to lead a full life.

If you have vision problems, then you need to approach sports more responsibly. Be sure to talk to your doctor and get tested. It will show if you have contraindications, whether they are absolute or relative, that is, temporary. Find out which sport is right for you. Remember that even simple walks in the fresh air will improve eye health. A sedentary lifestyle is accompanied by a slowdown in the blood supply to the organs of vision, which leads to a decrease in the accommodative properties of the lens and, accordingly, a decrease in visual acuity. The influence of sports on vision is very strong, but with a competent approach to this issue, it will be extremely positive.

20-08-2012, 21:35

Description

When due to occupation the eyes are under a lot of stress

In our computerized world the state of vision, the load on the eyes and the general well-being and performance associated with them, as well as the responsibility for maintaining one's health at the workplace, have become one of the most pressing topics.

As you know, more than 80% of all information about the world around us, we receive through the organs of vision. No other sense organ is under such great stress as the eyes, and this happens not only during the performance of professional duties, but also in free time,

When working on a computer and watching TV for a long time the maximum load is experienced by the visual-brain apparatus, therefore, there are often complaints of deterioration in general well-being and visual fatigue.

Every four out of five people working on the computer for a long time complain about

• decreased eye function
• recurrent headaches,
• feeling of heaviness in the back of the head,
• stiffness and muscle tension in the collar zone and in the area of ​​​​the shoulder girdle,
• distraction,
• feelings of frustration and apathy.

Due to prolonged intense visual work at close range, many computer users

• eyes turn red
• watery,
• there is pain and sensation of a foreign body in the eyes,
• blurred image,
• double vision,
• there are pressing pains in the temples and in the region of the superciliary arches.

The requirements for vision while working on a computer are extremely high. Even with optimal lighting, a monitor that offers maximum eye protection, and a perfectly equipped workspace.

Working on a computer often freeze for several hours in one position, without taking breaks and without moving. As a result, the muscles of the back of the head and shoulder girdle become very tense, the arms become numb, there are back pains, dizziness, a feeling of weakness, decreased attention and severe fatigue,

It is well known that eye strain affects the physical and mental state of a person and can reduce by 90% the ability to think and concentrate,

Despite the huge load on the eyes (and with them the brain) and the resulting deterioration in well-being and vision, they, as a rule, are given little or no attention, do not give rest and do not take care of them!

First of all, it is necessary to realize that while working on a computer, the eyes experience a huge load and that the deterioration of vision is reflected in the general well-being.

It should also be accepted specific measures for eye protection and care. It is important to take care that during intensive work on the computer there is an opportunity to relieve stress from the eyes in order to restore their performance. How this can be done is clearly and clearly described in this book,

When working on a computer your gaze is riveted for hours on a monitor located at a short distance of approximately 40 - 80 cm. At the same time, the natural mobility of the eyes is sharply limited.

As a result of monotonous, constantly repetitive actions, the eyes do not have the necessary phases of relaxation, they do not have the ability to move from dark to light, from close objects to distant ones, from small objects to large ones, in order to experience the necessary contrast. Thus, central and peripheral vision are not stressed(central vision allows you to consider small details of objects, peripheral - makes it possible to navigate in space). This leads to the fact that the eyes strain, their performance decreases and the general condition of vision worsens.

In this situation, it is necessary vision training, which includes exercises to relieve tension from the eye muscles and restore eye health. The purpose of this technique- in a short time, effectively relieve stress from eyes tired from intensive work at close range and restore their performance,

Eye exercises

Eye exercises were developed in ancient China and have since been used in traditional Indian medicine to maintain good vision. Now in China gymnastics for the eyes is used to strengthen vision, and the stimulation of the so-called reflex points is included in the daily program of changes in kindergartens, schools and universities, as well as breaks in institutions and enterprises. By the way, in China, compared to all other countries, there are very few "bespectacled"

Eye exercises are essential component of yoga. They are used to relieve visual fatigue, improve vision and increase the ability to concentrate,

Gymnastics for the eyes- a simple but extremely effective way to help yourself in the form of exercises to relax the eye muscles and train the mobility of the eyeballs - was first used with great success in the early 1920s. New York ophthalmologist, MD William Bates (1860-1931) in the treatment of patients with visual impairments.

The eye gymnastics named after Bates formed the basis modern method of holistic vision training, taking into account the latest scientific data from the field of psychology and general stimulating therapy /

Conscious attitude to the loads on the organs of vision and reduction of loads

Your eyes deserve an attentive, careful and loving attitude towards yourself.

Take care of your eyes by developing new visual habits that reduce eye strain. Help your eyes by applying preventive measures. Performing gymnastics for the eyes does not require a lot of time, however, when starting exercises, it is necessary to observe certain rules:

1. Always take off your glasses while exercising.
2. sit straight, freely, without straining;
3. do not lower your head;
4. the neck should be in a straight line with the spine;
5. relax your shoulders and lower them;
6. watch your breath, with each breath you get a boost of energy and vigor, with each exhalation you get rid of muscle stiffness and fatigue;
7. focus all your attention on the eyes.

By following these simple rules the tension of the eye muscles will be relieved, the eyes will gain good working capacity, the ability of the brain to concentrate attention will be restored.

Take visual impairment and other eye and eye problems seriously. occurring while working on a computer. Make an effort to ensure that your working days are not complicated by ailments, so that during work you feel cheerful and your eyes do not get tired.

This book will teach you how to do effective eye exercises.

Doing them several times a day you can rest your eyes. Despite the work on the computer that requires the utmost concentration, you will significantly reduce visual load.

Do not forget that frequent short breaks significantly increase performance. You will find that after palming, i.e. laying the palms on the eyes, your thoughts will become clearer and clearer, and the ability to concentrate will improve. With daily palming, you will soon forget words like "fatigue" and "eye strain"

Learn new visual habits: don't focus on one point

This is an eye exercise. relaxes eye muscles and eliminates the habit of looking, without blinking, at one point.

Move your eyes around, looking at all the objects in the room: this is a very important decisive process, allowing the eyes to rest and relax.

When you read these lines, your gaze changes its position 3-5 times per second, i.e., about 250 times per minute. The gaze does not slide sequentially from one object to another, but freezes for a moment at one point in order to perceive what it sees, then jumps further, moves back, jumps again to the next object, etc. The eyes are in constant motion and automatically “adjust” the sharpness on an object located at any distance on which the eye falls (accommodation). Focusing the gaze of tense eyes on one point is a big load!

When working on a computer or other activity that requires intensive participation of the eye, natural eye movements are limited, and the field of view is extremely narrowed.

As a result of monotonous movements within a limited space, the eye muscles tense up, the eyes are forced to look at one point. Such long-term stress inevitably leads to eyestrain.

The consequences of the habit of such monotonous activity and one-sided strain on the eyes are:

• tension in the muscles of the eyes and neck;
• shallow breathing;
• decreased performance of the eyes;
• decreased attention and feeling overwhelmed.

Several times a day for 30 seconds or more, taking off your glasses if possible, look around at objects that are at different distances from your workplace.

Without straining your eyes shift your gaze from object to object, outline, for example, the outlines of doors, window frames, flowers, calendars, desks, etc.

Do not forget: blink every 3-5 seconds, breathe deeply and freely.

Take every opportunity to move your eyes around. And there are countless possibilities.

While waiting for transport at stops, look at pasted posters, street signs, street clocks, passers-by, their clothes, etc.

When standing in line at the checkout in a store, inspect the shelves with goods, shopping carts, shop windows, customers, etc.

In order for you to remember to move your eyes more often, and not to look at one point, mentally draw yourself a “playing field” on which your eyes could “travel”.

Try to look more often at objects that are as far away as possible (distance accommodation), blink more often and breathe deeply at the same time. Thanks to this, you will increase the reserves of accommodation of the eye.

blinking interrupts staring at one point.

In a relaxed state, eyes with normal vision blink approximately every 3 seconds, i.e., about 20 times per minute.

Strained, tired eyes, eyes with impaired vision tend to look at one point. The eyes hardly move and as a result blink too rarely.

When blinking the following important processes are performed that contribute to the relaxation and regeneration of the eyes:

• the surface of the eyeball is evenly moistened and cleaned with tear fluid;
• eyes restore their functions;
• thanks to tears, the look becomes clearer;
• blinking interrupts incessant staring;
• blinking smooths out the eye's attempts to see an object that is hard to see, thus preventing eye strain. Blinking briefly interrupts the flow of information from the eyes to the visual center in the brain. There is a pause that has a beneficial relaxing effect on the eyes, like a comma in a sentence.

Rare blinking is combined with shallow insufficient breathing, blinking more often, try to breathe deeper at the same time. Blinking should be light, smooth and free, like the movement of a butterfly's wings. If during hard work you suddenly feel fatigue and discomfort in the eyes, blink a few times and take deep breaths, your vision will become sharper, and your eyes will become clearer.

Yawning awakens the body and mind and increases tone

Did you know that sweet yawning, especially multiple times a day, has an extraordinary effect on your well-being? So, yawn:

• "opens the valves" of the body, making it possible to replenish oxygen reserves
• allows you to breathe deeper;
• activates blood circulation;
• clears the mind;
• supplies the cells of the brain and body with energy;
• promotes the activity of the lacrimal glands;
• too dry mucous membranes (the result of using air conditioners!) are moisturized and feel much better, as if after bathing in the shower;
• relaxes the muscles of the temples, jaws, head, face, neck, occiput, shoulders, abdomen and diaphragm; 9) improves mood and improves overall tone.

Yawning heartily, a person feels a desire to stretch, move, walk around, make a few vigorous waves of arms and legs. Do you know that when yawning, the jaw muscles tense up the most and that they have a direct effect on vision? When yawning, the temporomandibular joints move gently, while the masticatory and temporal muscles relax well. Yawning can relieve a headache in the temple area somewhat.

When yawning, you can lightly massage the jaw muscles with your fingertips. Nothing relieves muscle tension and invigorates like yawning with stretching the whole body.

When you are busy sitting at a computer, typewriter, or at a desk, the natural movement of the body is drastically limited. The consequence of sedentary work is superficial, and therefore insufficiently intense breathing. As a result, the body does not receive enough oxygen.

Within a short time after the start of work, you feel lethargy, drowsiness, fatigue, increased irritability, apathy. Efficiency decreases, the reaction slows down.

The body urgently needs an additional portion of energy: stretch your whole body well, yawn with pleasure, exhale noisily and relish, as if saying to yourself: “Calm down. All tasks will be completed one by one. I can handle everything. And now I am refueling with a new portion of energy and providing my body and brain with it!

Movement calms and relaxes

There is nothing more difficult than to relax in an excited, nervous state of tension. If you are an impulsive, nervous person, the position lying or sitting, under certain circumstances, causes you to have a reaction just the opposite of peace, relaxation and balance, i.e. anxiety, nervousness, tension and anger in a calm, relaxed position do not decrease, but rather increase.

In such cases movement and physical activity are recommended. It is well known that physical work that requires great muscular effort causes healthy fatigue. The nervous system does not experience much stress. The resulting fatigue is removed with the help of prolonged deep sleep.

So, to relieve stress, work in the garden, chop wood, do exercises, go for a jog, etc.

By observing nature, you will see that slow smooth and rhythmic movements perfectly relieve muscle and mental tension. Think of a wheat field softly swaying in a warm breeze, among which red poppy flowers, willows and birches can be seen on the banks of a thoughtful pond, whose leaves flutter in a gentle gust of wind.

When your patience comes to an end in an atmosphere of fuss, nervousness, tension and minor troubles, you will be somewhat calmed by the rocking exercise, which must be performed for 1-3 minutes.

rocking, being an opto-motor exercise, allows you to relieve muscle stiffness in a short time, master yourself and find peace.

The famous American ophthalmologist William G. Bates, who developed an original technique for improving vision without glasses with the help of special exercises, wrote: “ Visually impaired people suffer from tension in all the nerves and muscles of the body. As a result of proper rocking, fatigue is relieved, as well as pain, dizziness and other symptoms are reduced, since rocking relaxes the oculomotor muscles».

There are 2 options for opto-motor exercises: rocking and turning. The positive impact of both exercises

1 . Intraocular and periocular muscles relax, eye strain is relieved.

2 . Breathing becomes deep and free.

3 . The spine becomes more flexible, undergoing a kind of soft massage.

4 . Swinging and turning improves the condition of the muscles of the back of the head and neck.

5 . Smooth turns of the head and torso relieve tension in the muscles of the shoulder and chest girdle.

6 . Exercises develop the correct posture, teach you to keep your head straight.

7 . Develop a sense of rhythm, learn to control your body.

8 . Reduce or completely remove the unpleasant sensations of lightheadedness and motion sickness when traveling in transport or flying on an airplane.

9 . Exercises done before going to bed, in combination with palming, have a hypnotic effect.

10 . Exercise is the simplest and most natural way to relieve muscle and psychological tension, get rid of feelings of discomfort and fatigue.

rocking

2. Stand up straight, spread your legs shoulder-width apart.

3. Relax your arms and shoulders and lower them down.

4. Keep your head straight, without straining the muscles of the neck and neck.

5. Now, transferring the weight of the body to one or the other leg, smoothly and rhythmically swing from side to side, like a clock pendulum.

6. Do not close your eyes and keep your eyes on the objects moving with your movements.

7. When doing the exercise, blink more often and yawn with pleasure.

8. Make sure that your breathing is deep, even and free.

9. It is advisable to do this exercise for several minutes as often as you like.

turns

1. When performing the exercise, always take off your glasses!

2. Take the same starting position as when swinging.

3. Moving slightly raised arms as far back as possible, simultaneously turn the torso, shoulders and head in one direction or the other.

4. Having made a turn, without lowering your head, look back.

During this exercise, the spine slowly and smoothly turns effortlessly. This increases its mobility and flexibility.

5. When the torso turns to the right, the right leg remains fully pressed to the floor, only the heel of the left foot is slightly off the floor. When turning to the left, the heel of the right foot comes off the floor, while the left foot is completely on the floor.

6. Performing the exercise, breathe deeply, blink and yawn more often.

7. It is best to perform this exercise to quiet, calm music.

Under the action of smooth rhythmic movements, muscle and nervous tension is relieved.

Finishing the exercise, stretch well, yawn heartily, blink frequently, and palm.

Conclusion

When the eyes are tired, their performance decreases, visual impairment or photosensitivity is observed.

brain reaction manifested in a decrease in attention and mental activity, there are lethargy, fatigue, general overwork.

When the eyes are deprived of natural sunlight for a long time, for example, when wearing dark glasses and sunglasses, when driving for a long time in a car with tinted windows or staying in a dark room, they are light hungry. At the same time, the nerves of the retina weaken, its perceiving abilities are dulled, the eyes become overly sensitive to sunlight, vision, especially at dusk and darkness, worsens.

A person whose eyes are not exposed to sunlight can experience not only discomfort, but also sharp pain in bright light.

Unaware of the relationship between sunlight deficiency and "photosensitivity" of the eyes, most people believe that they should "protect" their eyes by protecting them with dark glasses. Meanwhile these ideas are directly opposite to the true state of affairs!

Light sensitivity often accompanied by poor vision in the dark, which is further worsened by headaches, migraine attacks, general fatigue, stress, or illness.

W. Bates in his book “ Better vision without glasses”(The book was first published in Russian in 1990 by the Polina publishing house, Vilnius) tells about a patient who turned to him for help, who, because of her increased eye sensitivity, was recommended to wear a tight bandage on one eye, and the other eye Protect with dark glass goggles. For two years, the woman lived in a state of almost complete darkness, but did not feel any improvement. Dr. Bates spent with her sun light therapy. The patient got rid of increased photosensitivity, her visual acuity improved.

Experience shows that even with strong photosensitivity after regular exposure to sun or light baths, the eyes can easily perceive sunlight.

The positive effects of sun or light baths are as follows :

• sunlight relieves eye, nervous and muscle tension;
• the more sunlight your eyes perceive, the more mental activity is activated and your vision becomes sharper;
• sunlight strengthens and regenerates the retina, improves blood supply to the eyes;
• sunlight greatly improves vision in the dark. The eyes suffer less from the glare of the sun on the water surface, snow sparkling in the sun, the light of car headlights, etc .;
• solarization activates and stimulates the nerves of the brain, which significantly improves attention and mental abilities;
• solarization provides an intensive supply of energy to the body;
• already after several sessions of solarization, the retina, which experienced light hunger, perceives objects much more clearly;
• under the influence of sunlight, the eyes rest, the eye muscles relax, blood circulation increases;
  sunlight regulates and activates the lacrimal glands.

Overvoltage the eyes turn red, watery, blood vessels burst in them, there are unpleasant sensations of tingling, as if a speck has got into the eye, photophobia is observed.

Sunlight gives you a pleasant feeling of physical comfort, soothing lightness and mental relaxation.

The warmth of the sun not only relieves stress from tired eyes and body, but also improves mood, calms the nervous system.

Pamper your eyes, let them rest for a few minutes. In clear sunny weather, strengthen them regularly.

Under the influence of sunlight on closed eyes, inflammatory processes disappear, the activity of microorganisms decreases. Solarize at every opportunity: during your lunch break, on a walk, etc.

This is done as follows:

1. take off your glasses;

2. closing your eyes, stand facing the bright sunlight (necessarily in the fresh air, and not indoors through the window glass!);

3. freely, without straining, turn your head to the right, then to the left, so that the sunlight fills your face from all sides.

If even through closed eyelids the sunlight seems blindingly bright to you, causing discomfort or pain, stand in a shade, such as under a tree.

If you are sunbathing your eyes while you are in the south, cover your closed eyes with your palms from time to time to specifically achieve absolute darkness, so your eyes will be exposed alternately to bright light and total darkness. Such quick and sharp fluctuations are a good workout for any eye.

Duration of eye solarization decide for yourself based on your well-being and needs. At first, 30 seconds is enough, then the duration of the exercise can be increased to 5 minutes.

Rely on your intuition, be guided by the degree of comfort of your condition. For one person, the maximum duration of such an exercise is 2 minutes, for another it takes more. Do not forget to comply with the most important requirement: You can do this exercise only with your eyes closed!

From time to time interrupt the light bath with the so-called glimpses.

Always finish solarization palming. After finishing the exercise, blink often, stretch your whole body until it crunches, yawn with pleasure. Rinse your face with cold water, it will invigorate and refresh you.

glimpses

1. Exercise Always Do without glasses!

2. close your eyes. At a palm-width distance from the eyes, place the hands horizontally and parallel one after the other at a slight distance from each other, Spread the fingers of both hands and quickly move the brushes up and down.

Alternate effect on the eyes light of different intensity useful and beneficial. Being a kind of massage, this exercise activates the photoreceptor cells of the retina, the visual center in the brain and increases blood circulation in the eyes.

This exercise must be completed. prolonged palming. Then stretch your whole body, blink often, and yawn with pleasure.

3. Completing solarization, refresh and revitalize the eyes, To do this, moisten your fingers with cold water and gently run them over your closed eyes. Run your palms moistened with cold water over your ears, forehead, and back of your head.

useful to do contrasting eye and face washes. Rinse your closed eyes with either cold or rather hot water. The change of hot and cold stimulates blood circulation in the tissues of the eyes and around them, helps to relieve congestion and has a tonic effect.

On cloudy days, when outdoor solarization is not possible, use electric light. To do this, you can use a 150 W electric lamp. The lamp should be located at a distance of about 1 m from the face.

Never use ultraviolet light!

Duration of artificial solarization depends on how you feel, but it should not exceed 5 minutes. And in this case, end the session with a long palming. The positive effect of the exercise will be enhanced if, at the end of it, you often blink, stretch, yawn and run over your closed eyes with your palms moistened with cold water.

Eye focusing exercise

1. Perform the exercise by removing your glasses. Thanks to this exercise, relaxation of the ciliary muscle and the lens is achieved.

2. Several times look from closely spaced objects to objects that are at a considerable distance from you.

Exercise slowly to have time to focus on both close and distant objects.

Eye focusing exercise

1. Before doing the exercise take off your glasses!

2. Take your attention away from close-range work at the computer, typewriter, or desk, and direct your gaze into the distance.

3. However, unlike the previous exercise do it step by step, moving the gaze from a close object to a more distant one, then to an object located even further away and, finally, to a completely distant one.

4. Having moved your gaze to the next object, take your time, giving your eyes the opportunity to tune in to it, “focus”.

5. When you reach the farthest object with your eyes, keep your attention on it for a few seconds, and then move your gaze in the opposite direction, i.e. from the farthest to less and less distant, and, finally, stop your gaze on a nearby object.

By doing the exercises above, observe the following conditions:

• Blink frequently as you move your gaze from close to distant objects, while breathing evenly, deeply and without tension. If you want your eyes to rest even better, then, after completing the stepwise eye focusing exercise, do palming for a few minutes.
• Before you continue to work, stretch well, yawn with pleasure, make a few arbitrary movements with your hands, shake your hands, move your legs, wiggle your toes, and then get to work with renewed vigor!

Exercise with a calendar

Start working at your desk by picking up a calendar. With it, you will do a kind of "massage of the lens."

1. Do the exercise with your glasses off!

2. Cover your right eye with the palm of your right hand,

3. Take a calendar in your left hand (it can also be a photograph, business card, etc.).

4. Bring the calendar very close to the open left eye,

5. Without straining, focus your eyes to see the numbers on the calendar as clearly as possible.

6. Now slowly move the calendar away from your eye until you extend your arm completely,

7. During that time, while the eye will be adjusted to any segment of this distance, blink more often and breathe deeply, evenly.

8. Now just as slowly return your hand to its original position, bringing the calendar to your left eye. While doing this, exhale.

Repeat these movements several times, doing the exercise for each eye for 20-30 seconds.

9. Don't forget to blink often!

Let's take another eye.

1. Change the starting position and close your left eye with the palm of your left hand,

2. Take the calendar in your right hand and do the same movements with it as described above.

3. Blink more often, breathe deeply, evenly and without tension,

Do each of these exercises until until you feel that your eyes have rested.

Perhaps 10 seconds per eye will be enough for you. The main thing is that you feel comfortable.

Do not forget: after the exercise for each eye, if possible, do palming for 1-2 minutes.

Attention far-sighted !

If you already wear glasses, you should be aware that using them interferes with the work of the ciliary muscle and the lens, as the glasses prevent them from tensing and relaxing, and therefore changing the curvature of the lens. Glasses detrain accommodation.

The eye muscles cease to perform their functions and gradually weaken, because glasses do the work instead. As a result, changing the curvature of the lens becomes unnecessary.

Carefully: trap!

As convenient as reading glasses may seem, they are essentially a trap, and anyone with reading glasses can confirm this.

For someone who wears reading glasses, muscles and lens become sluggish and less efficient. The eyeballs are significantly immobilized, blood circulation in the eyes worsens due to inactivity. Glasses "discourage" the tissues of the eyes to adapt. Over time, a person inevitably needs new, stronger glasses,

Just as crutches lead to atrophy of the leg muscles, so addiction to glasses contributes to an increase in lethargy of the eye muscles.

Those who train their lens and ciliary muscles several times a day maintain their mobility and flexibility, which is essential for the realization of the accommodative ability.

The palming done at the end of the listed exercises regenerates and strengthens the eyes and the brain.

These exercises in combination with palming from now on should become a mandatory item of your daily routine!

Try doing it every day for at least 5 minutes!

Cross movements

Movement invigorates and uplifts the mood!

Cross movements are a motor stereotype in which the brain, eyes and body are simultaneously "turned on" to the action.

Cross movements:

• simultaneously activate the activity of both hemispheres of the brain;
• improve the interaction between the eyes and the visual center;
• increase efficiency and improve the comprehensibility of educational material;
• facilitate the performance of any mental work;
• contribute to the acquisition of new skills, the development of creativity and quick reaction;
• contribute to the integrity of the thought process due to the active work of both hemispheres of the brain.

Left hemisphere the brain is responsible for logical and analytical thinking, performing actions, distributing tasks, observing the sequence of their implementation and summing up,

Right hemisphere responsible for creativity and improvement, the ability to express their thoughts.

Generally cross movements provide harmonious and dynamic interaction between the right and left halves of the body, the upper and lower parts of the body, both hemispheres and both eyes.

Cross movements are physical exercises that relieve muscle stiffness and at the same time give pleasure. When you feel tired at work or at home, when your nerves are tense to the limit, when you are overwhelmed by drowsiness and lethargy, when you are absent-minded and find it difficult to concentrate, do a few cross movements while standing or on go, if possible, to the music. At the same time, you can sing along, whistle, or simply “mumble” with your mouth closed.

And this is how it is done.

1. Stand up straight and at the same time stretch your right arm forward and lift your left leg, bent at the knee.

2. Now change the position of the arms and legs: at the same time stretch the left arm forward and lift the right leg bent at the knee.

3. At the same time, try to make circular movements with your eyes, moving your eyes to the left and up counterclockwise. This stimulates the work of the right hemisphere of the brain. Then make circular movements with your eyeballs, moving your gaze to the right up in a clockwise direction. This stimulates the work of the left hemisphere of the brain.

A similar effect on the activation and integration of both hemispheres of the brain has the exercise "horizontal eight".

"Horizontal Eight"

When performing the “horizontal figure eight” exercise, they are activated simultaneously both hemispheres of the brain.

“Write” a “lying” eight in the air with your outstretched left hand.

Start the movement from the center point crossing all the lines of the figure, then move your hand counterclockwise to the left, describing a circle and returning to the center point.

From it, move your hand to the right up in a clockwise direction and again return to the original center point.

The same exercise do it with your right hand.

In conclusion, try to complete the exercise both hands at the same time.

Activate the right hemisphere of the brain!

For most people working on a computer, it is mainly the left hemisphere of the brain that “works”.

It turns out that the right hemisphere of the brain when doing work on a computer remains practically “unloaded”, “disabled”. If the right hemisphere does not support the left hemisphere and does not work with it, then the left hemisphere is forced to experience great stress. This is reflected in the general state of the body, expressed in a feeling of fatigue, reduced attention, depletion of creative potential.

A person feels exhausted, overwhelmed, his head literally swells from excessive visual strain.

In this state, it's time to restore your strength with cross movements.

When both hemispheres of the brain start working together again, helping each other, you will immediately feel better, more alert, and work will again be easy for you.

An extremely important and complex "phase of inclusion" in the joint work of both hemispheres of the brain is already observed in a nursing infant, when he is just starting to crawl.

When crawling, which is nothing more than cross movements, both hemispheres of the brain are simultaneously connected to work.

This interaction of both hemispheres is necessary in order to learn to read and write in the future.

For this reason, every effort should be made to babies crawl more and in no case limit their motor activity. It is she who develops the child's abilities, which facilitate the process of integrated learning in the future.

Scientific studies have revealed the relationship between the motor activity of an infant and his ability to learn. In children who crawled little or no, there is a reading disorder (dyslexia) and a decrease in the ability to count (dyscalculia).

Strabismus can be partly a consequence of insufficient motor activity in infancy.

Cross movements act in such a way that the brain activates and causes the muscles to contract at the right time in the right position.

Of course, you won't be able to reproduce this familiar crawling in your workplace, but you can take steps to change your posture from time to time and make changes to the same working rhythm.

If you sit at your desk for many hours, often in the wrong position, then stand up when you are on the phone.

If you need to contact colleagues working in a neighboring office, do not rush to grab the phone, do not be lazy to go there, make cross movements from time to time, every 30-60 minutes of standing or sitting, do exercises to relax the stiff muscles.

It takes no more than 15 seconds to complete any of these exercises! Stretch and yawn more often.

Actively relieve muscle tension

• swimming,
• bicycling,
• jogging,
• cross country running,
• football game,
• table tennis,
• badminton,
• ballroom and modern dances,
• classes in health groups,
• participation in cross-country skiing
• skiing,
• skating,
• hockey game,
• jumping rope,
• trampolining.

Passive stress relief and ways to improve mood

1. Listen to music in a calm environment (classical music is especially good at relieving stress).

2. Take walks in the forest, in the park, along the banks of water bodies.

3. Take part in excursions to interesting historical places, admire architectural monuments, visit museums, a zoo.

4. Do yoga, autogenic training, self-hypnosis (use the self-hypnosis formula developed by Kue: “Every day I get better and better in every respect”).

From time to time, take a break in street cafes or on benches in the park, watching passers-by.

And the most important thing: do not fuss and take your time, then you will be surprised to notice that your pulse has become even and full, and you have become deeper and calmer to breathe.

Combination exercises

Eyes and brain are a single structure!

Strictly speaking, we see with the brain, since vision is 90% the result of the work of the brain.

In the visual center of the brain, various images of an object formed by the optical system of the right and left eyes are instantly combined, merge into a single visual image. Thanks to this coordinated interaction of the eyes and the brain, we are able to process the information perceived by both eyes and create a single, rather than a split image of the external world.

Formation of a visual image

When we look at an object, Each eye perceives a different "picture". You can see for yourself: close your left eye and look at some object with your right eye only. Then close your right eye and look at the same object with your left eye only. Compare both images. The difference in the "picture" is explained by the fact that each eye perceives the object from its own angle of view.

Distinguish monocular vision(with one eye) and binocular vision when the visual fields of both eyes partially overlap. Due to the difference in the angles at which the same object is viewed with both eyes, binocularity leads to stereoscopic perception, which is one of the means for assessing the volume of objects and the distance to them.

The process of combining images is complex and requires a lot of tension in the visual-brain apparatus.

You can understand this only when you realize how often and quickly the direction of your gaze changes when working on a computer or working with documents. The gaze moves instantly from one object to another, from one digit to the next, from one line to the next, when you read, check something, compare, look for some data, and so almost without interruption every hour, every day, in for many years.

Weak matching ability.

This is expressed in split vision (strabismus), blurry, blurry perception, sudden disappearance of letters, numbers, icons, unilateral headaches or headaches, accompanied by a feeling of pressure or tension on one side in the eye, forehead, temple, fatigue, weakness, lethargy , stress, irritability, depression or illness.

Causes of image misregistration

The reasons for misregistration of images can be continuous visual work at close range, for example, on a computer, typewriter, while reading and otherwise, severe myopia, severe curvature of the cornea of ​​\u200b\u200bthe eyes, a condition in which one eye sees much weaker than the other (perhaps in this case, the brain suppresses the image perceived by the weaker eye), uncoordinated work of the oculomotor muscles.

In order to improve the process of combining images formed by each eye separately, and to achieve an optimal, stress-free interaction between the brain and eyes, it is useful to perform exercises to facilitate the image fusion process.

These exercises are designed to enable the brain to easily combine the images received from each eye separately into a clearly identifiable visual image.

When doing these exercises the following requirements must be met:

• when exercising, always take off your glasses;
• during the exercise, breathe deeply and measuredly;
• blink and yawn more often;
• sit straight, freely, without tension;
• Don't put your feet on top of each other! Any tension, effort to “pull yourself together”, “gather yourself” automatically causes contraction of the eye muscles, as a result of which the flow of energy to the eyes and brain is blocked.

Image Merge Exercise

Perception of a distant object

1. Take off your glasses!

2. Hold the index finger of the left hand vertically at a distance of about 20 cm from the nose, and the index finger of the right hand vertically at a distance of about 40 cm from the nose.

4. In order for the gaze not to freeze on one point, slightly move this finger.

5. You see 2 left fingers, although your gaze is still directed to the finger that is farther away.

6. You see the so-called gate, this means that your brain has combined the images of the finger located farther, and not the one that is closer to the nose,

The "gate" gives you a "picture", which is perceived separately by each eye.

During the exercise blink more often, this relieves the tension that the brain experiences. Make sure your breathing is deep and calm,

Perception of an object located near

1. Now move your gaze to the index finger of your left hand, which is located at a distance of about 20 cm from your nose.

You have the opportunity to make sure that wherever your eyes consciously look, the brain instantly combines images. The situation when, when performing the “gate” exercise, you do not see two fingers close, that is, if one finger disappears and the other appears, is possible in the following cases: the eye with stronger vision works, and the weaker myopic eye as a result of constant oppression reacts weakly. The brain does not completely suppress the image coming from the visually impaired eye. The image formed by one eye is no longer perceived by the brain.

Image fusion exercise “Cord with a ball” (it is advisable to perform the exercise with a partner)

1. Take a string or rope 1 m long and string a large colored wooden ball on it.

2. Pinch the end of the lace between your thumb and forefinger.

3. If you don't have a partner to do this exercise with, fasten one end of the string to the back of a chair, doorknob.

4. Press the thumbnail of the hand in which you hold the cord lightly against the tip of your nose.

5. Pull the cord taut, the ball should be in the middle of the cord.

Preparing for the exercise:

1. Close your left eye first and note which side of your open eye the cord is.

2. Close the other eye and make sure the cord is now on the other side. Main exercise:

3. Completely relaxed, look with both eyes at the ball located in the middle of the cord.

4. Breathe deeply and freely, blink more often,

When you look at the ball without tension, you will see 2 cords: a "cross of the cord" is formed.

You will see that the cord forms a large "X", which means that both eyes and brain work in harmony and the image blends flawlessly,

Now move the ball:

a) towards your partner;

b) closer to your nose,

• Try to get an image of a crossed cord at any position of the ball.
• Blink more often, breathe calmly, measuredly and deeply.
• Performing the exercise, do not rush, do not strain your muscles.
• Merging images is the most difficult job for the eyes and brain.
• Reward your eyes and brain for the effort you put in, and after completing the exercise, do palming for a few minutes.

Article from the book: .

The main reason for the increased load on vision is the need for careful examination of small objects at a close distance from the eye. The classical theory of accommodation believes that focusing on objects at different distances from the eye is achieved only by changing the shape of the lens. however, studies in recent decades show that this also results in elongation of the eyeball. Moreover, the dependence of elongation on the distance to the object of observation is sharply nonlinear. For distances greater than 40-50 cm, the deformation is insignificant, while at smaller observation distances it sharply increases. Long-term increased deformations beyond the normal elasticity of the eyeball lead to the accumulation of residual deformations and, as a result, the occurrence and development of myopia.

In addition to the phenomena associated with any visual activity, working at a computer has features that increase eye strain. First, you have to deal not with viewing texts in reflected light, but looking directly at the light source - the display. In addition, you have to constantly rebuild from one way of reading to another. Secondly, it happens<<мерцание>> image points with some frequency. Although this is practically imperceptible due to the inertia of vision, nevertheless, the load on the organ of vision is the higher, the lower the refresh rate of the image.

1.3 Features of the working posture Prolonged physical inactivity

Any posture with prolonged fixation is harmful to the musculoskeletal system, in addition, it leads to stagnation of blood in the internal organs and capillaries

Non-physiological position of various parts of the body

Physiological for a person is the so-called embryonic position, it is easy to experience it for yourself if you completely relax in salt water. When the muscles are relaxed and only the natural tone of rest acts on them, the body comes into a certain position. For the back and neck in a vertical position, it is physiologically different - when the lumbar and cervical curves of the spine are clearly expressed, with a straight vertical line passing through the back of the head and coccyx. Correct posture must be learned<<телом>> by controlling it for a while, and then it will be maintained automatically. The easiest way is to stand up to a flat wall and press your heels, calves, buttocks, shoulder blades, elbows and the back of your head tightly against it. It is not easy to achieve the ideal in general, especially in the process of work, but one must strive for this - at least for certain parts of the body.

Repetitive Load Injuries

Studies show that prolonged and intensive work with devices such as keyboards and mice can become a source of serious occupational diseases. Diseases caused by repetitive stress injury (ESI) develop gradually. Mild pain in the hand, if not treated in time, can eventually lead to disability.

Experts believe that the natural position of the hands is vertical, and not palm down, as when working with a computer. Moreover, when working with the keyboard (mouse), monotonous movements are repeated constantly for a long time.

Diseases caused by ESRD 2 include diseases of the nerves, muscles and tendons of the hands. The wrist and shoulder are most commonly affected, although the neck region may also be affected. In people working with BT, the disease usually occurs as a result of continuous work on an uncomfortable or incorrectly located keyboard, for example, with an excessively high position of the table surface or an ill-fitting chair.

Find out if weight training is bad for your eyesight and how to do bodybuilding so as not to plant your eyesight.

The content of the article:

Going in for sports, including bodybuilding, you should always take care of your health. Actually, this is why people visit fitness centers. There is an opinion that strong physical activity adversely affects vision. Today we will try to tell you in as much detail as possible how bodybuilding and vision are connected.

This article will be interesting and useful for athletes of various levels of training. We all understand perfectly well that in sports, in addition to positive effects, there can be negative ones. If the benefits of sports in general and bodybuilding in particular are spoken of on almost every “corner”, then the possible negative consequences may be hushed up.

We will not do this and will tell you about everything related to bodybuilding and vision. To make it easier to understand everything, it’s worth starting with the work of the visual organs.

The structure and function of the organs of vision

• The retina is a thin film and is a kind of light-sensitive matrix.
• Pupil - located in the center of the iris and acts as a diaphragm.
• The lens is our "lens".
• The sclera is the outer covering of the entire eyeball. Being his body.

In addition, it is necessary to mention the mechanisms of the eyeball, which should include the lacrimal mechanism, motor muscles, mucous membrane and eyelids. If we talk about the relationship between bodybuilding and vision, then the muscles that allow us to move the eyeball are of greatest interest to us. There are six of them in each eye (2 oblique and 4 rectus muscles). Thanks to these muscles, we can turn the eyeball in any direction, as well as fix our eyes on the desired point in space.

Bodybuilding and vision: the impact of physical activity

We did not note the presence of a trabecular network in the eyeball - small vessels that act as drainage tubes. With a frequent increase in eye pressure, which is glaucoma, these "tubes" become clogged, which leads to a violation of the eye's nutrition.

The fluid in the eyeball gradually accumulates and affects the optic nerve. As a result, nerve cells and fibers die, which can even cause complete loss of vision. The danger of developing glaucoma is that this disease has no symptoms. If the disease has begun to develop, then you have no way to find out about it, except for a special examination.

Based on all of the above, we can safely say that every event that contributes to the growth of eye pressure can cause the development of glaucoma. Of course, girls are at least at risk, since they most often use cardio loads to solve their tasks. Even during weight training, girls work with small weights, which does not cause such a powerful increase in eye pressure.

As a result, all power athletes are a target audience for the development of glaucoma. You probably know that you can't hold your breath while performing power movements. It is the increase in eye pressure at this moment that is the reason why you should carefully monitor your breathing during exercise.

But when using cardio loads and performing isokinetic exercises, eye pressure drops significantly. Remember we talked about fitness girls? Scientists have found that if you raise your heart rate to a quarter of the normal level, then eye pressure will definitely decrease. Thus, it can be recommended to carry out one or two short cardio sessions during the week during mass gain. This will neutralize the negative relationship between bodybuilding and vision.

Can glaucoma be cured by bodybuilding?

Surgery can also help if the disease is serious. If everything is not so bad, then try special eye drops. The composition of these medications should include alpha-adrenergic receptor antagonists, beta-blockers, prostaglandin analogues, carbonic anhydrase inhibitors. You can also advise to reduce the consumption of coffee and green tea. Scientists have proven that with the constant use of these drinks, eye pressure exceeds the norm by a couple of millimeters of mercury.

What exercises should be excluded for vision problems?

• Presses on the bench head down (negative angle of inclination).
• Deadlift.
• Leg presses using the simulator.
• Presses on a horizontal bench.
• Squats.
• Rod pulls in an inclined position.

Ways to improve vision in the gym

For example, vitamin C contributes to the normalization of blood flow, which improves the quality of tissue nutrition. Fruits such as kiwi, lemon, oranges, etc. are excellent sources of vitamin C. Fatty fish species are rich in vitamin E. Vitamin and mineral complexes should also be taken to avoid deficiency of important micronutrients. Among the minerals for the organs of vision, zinc is primarily useful. This substance is found in red meat, oysters, oats and wheat.

Omega fatty acids, when combined with vitamins A and D, can also improve the performance of the visual system and improve brain performance. All three of these substances are found in salmon. By consuming garlic regularly, you can normalize blood flow and increase immunity. This product contains a large amount of sulfur, which increases the elasticity of eye lenses, as well as their strength.

Consider dark chocolate, which is a powerful source of antioxidants and flavonoids. This will allow you to protect the capillaries of the eyeball and increase the strength of the lens. Various fruits are very useful for the whole organism, including the organs of vision. For example, spinach and kale contain substances that will also help you improve your eyesight.

For more on the effect of physical activity on vision, see this video: