Gymnastics for the eyes : on Norbekovu by Zhdanov , Tibetan , for children and adults


  • Universal Gymnastics for the eyes to maintain and improve vision
  • Gymnastics eye on Norbekovu
  • exercises Zhdanov
  • Tibetan gymnastics
  • Children's gymnastics for the eyes
  • Contraindicationsgymnastics for the eyes

Vision - is the most important function of the body, which allows to fully live, work and relax.Given us the opportunity to see the birth of the world is taken for granted.Taking care of the beauty of face and figure, we care little about the health of the eyes and attention of authorities only when obvious problems begin.

Modern medicine allows you to quickly solve many diseases of the eye, without any effort.However, all these "quick" methods have a number of contraindications, risks and complications.Slow but sure way, if not radically improve, then much to stop the decline of view and to achieve certain remission - is gymnastics for the eyes, which requires only one thing: persistence and thoroughness in its operation.There are many sets of exercises and corrective techniques designed for people with healthy eyes, and for those who have vision problems, including children.

In this article, we present the most popular and effective set of exercises that allow to maintain and improve the condition of the organs of vision that are simple, clear and easy, and most importantly - absolutely free and requires only your own work on oneself.

Universal Gymnastics for the eyes to maintain and improve vision

Presented below is a set of exercises for people whose professional activity is connected with a constant voltage of the visual apparatus, children with myopia, or an increased risk of the disease (family history, intense studies, etc.).

Repeat should be every day, highlighting the specific time for the gym, so you do not distract or interfere.You can not use all the exercises, and choose the most suitable.

Exercise 1 - "squinting»

Sit on a chair, and with a force of narrow eyes for 5 seconds, then open the eyelids is also 5 seconds.Repeat 7-8 times.
effect : relaxation of the muscular apparatus of the eye, muscle strengthening century, improving circulation.

Exercise 2 - "Blink»

Sit on a chair with a straight head and blink rapidly for at least 1 minute.
effect : improved blood circulation and blood supply to the eye.

Exercise 3 - "Move view»

in a standing position (straight head) to look into the distance for 2-3 seconds.Hold the index finger to the face and put it at a distance of 30 cm from the eye, in the midline, to translate his eyes on the tip of your finger and hold the gaze for 3-5 seconds, then lower the arm.Repeat 10 times.
effect : training muscular apparatus of the eye.

Exercise 4 - "Massage of century»

In the sitting position to close the eyelids and gently massage the eye fingertip: the upper eyelid from the inner to the outer edge of the lower eyelid - on the contrary.Conduct massage for 1 minute.
effect : muscle relaxation, holding the eye and stimulate circulation.

Exercise 5 - "One at training the eye»

In a standing position to put your index finger on the middle line of the face at a distance of 30 cm from the eye to peer at the tip of a finger for 5 seconds.The palm of the second hand to cover his left eye for 5 seconds, staring at the fingers of his right eye.Then remove the palm and again to look at the finger with both eyes for 5 seconds.In the same sequence repeated with the other eye.Repeat 5 times for each eye.
effect : training works both eyes.

Exercise 6 - "Horizontal eye movements»

In a standing position with a fixed head to withdraw the right hand half-bent to one side, pull your index finger and slowly moved his hand to the other side watching finger eyes, then also slowly return the arm to its original positionwithout taking his eyes off the finger.Repeat 10 times.
effect : strengthening the muscles responsible for the horizontal movements of the eyeball, improve eye coordination.

Exercise 7 - "Pressing eyelids»

In the sitting position to close your eyes, put on each eyelid three thumb and easily click on the eyelid, keep your fingers for 2 seconds and then take his hands from his eyes.Repeat 5 times.
effect : improving the circulation of the fluid inside the eye.

Exercise 8 - "fixations»

In the sitting position to look into the distance and lock eyes for 5 seconds, then put it on the tip of the nose to fix for 3-5 seconds.Repeat 6 times.
effect : developing the ability to think long-term hold on subjects closely spaced from the eye.

Exercise 9 - "Vertical eye movements»

In a standing position with a fixed head bent to lift up his right hand, pull your index finger and fix it look, then slowly move your hand straight down, and slowly return the arm to its original position.Repeat 10 times.
effect : strengthening the muscles responsible for vertical movements of the eyeballs, eye coordination training.

Exercise 10 - "circular motion»

in a sitting position with a fixed head bent arm pull ahead and take it to the right.Extend your index finger to fix it look and start a circular motion by hand in a clockwise direction so that the finger is at a distance of half a meter from the eyes.The same is repeated on the other hand, performing a circular motion clockwise.Repeat 5 times.
effect : development of coordination of complex movements, the strengthening of the vestibular apparatus.

Exercise 11 - "Movement in different directions»

In a standing position with a fixed head to lift his eyes upward as much as possible, then lower your eyes down, then right and finally left.Repeat 8 times.
effect : training complex eye movements.

Exercise 12 - "Circular Motion 2»

In the sitting position, fixing the head in a fixed position, lift up your eyes and make them circular motion clockwise.Then do the same, but anticlockwise.Repeat 5 times.
effect : increasing the stability of vestibular reactions, development of complex eye movements.

Exercise 13 - "Statistical voltage»

In the sitting position to close their eyes and lock the head in a fixed position.With closed eyelids lift my eyes up, then down, then turn right and finally left.Repeat 6 times, not forgetting that the eyes should be closed.
effect : the development of statistical capacity voltage.

Exercise 14 - "Diagonal»

In a standing position to lower his head and look at the left foot, then lift his head and stared into the top right corner of the room.Lower the head and look on the right foot, to lift his head and look at the upper left corner of the room.Repeat four times.
effect : Improving coordination and eyes, and head.

Exercise 15 - "Training the eye muscles»

In a standing position to look at the opposite wall (while on it for a few meters away), mentally divide the distance to the wall into 2 equal parts and transfer the look at an imaginary point that divides the two halves of the room.Then divide the half, which is closer to you, even half and looking intently at an imaginary point in the middle.The rest of the distance, still divided in half again and fix the gaze on the point of passing in the middle.Repeat 5 times.
effect : coordination and training of internal and external muscles of the eye, to the development of evaluation capacity distances.

With due diligence and work on yourself at least half a year there is a real chance to improve vision!These exercises are aimed at solving specific problems leading to myopia.7 The first exercise is a simple and lightweight, so they are suitable for beginners and those who have good vision, ieas prophylaxis.The remaining exercises in gymnastics considered high complexity and focus on vision correction, but to move them to be, having mastered the first half of the complex.

Total run time set after all the exercises will be developed and learned - 7-10 minutes.Those.burdensome, fast and useful exercises will help improve vision without financial cost and health risks.

Gymnastics eye on Norbekovu

methodology Author of recovery - Mirzakarim Norbekov, which is not a doctor, but it positions itself as a high man of will and fortitude.To improve their knowledge in the martial arts, Norbekov lot of time devoted to studying aspects of healthy lifestyles and health promotion.Mirzarkim heads open them institute self-healing.

His technique is controversial and ambiguous valued among professional ophthalmologists, as well as a popular author's work "Experience of the fool, or the key to enlightenment."

recovery of the procedure Norbekova - is gymnastics for the eyes (physical aspect) and auditory training or normalization of emotional background (psychological aspect).According to the author, only the perception of happy, healthy, active, healing can be achieved.Thus, patients embarking on the implementation of this complex should not perceive themselves as ill people, and the world should be a close and the related environment.

Seven exercises included in the complex, carefully affect the organs of vision.When the complex should not have any over voltage or pain in the eyes.All exercises should be performed with a smooth back that, according to the author, is a fundamental factor for success.

Exercise 1 .The head is in a level position.Slowly proceed to look up to the most extreme point, and then continue through the eyes movement, as if passing through the eye brow.Return the eyes to its original position, and then send it down, as if watched through the throat, back to its original position.

Exercise 2 .The head is in a level position.The views go through the left ear, back to its original position.The same is done with the right ear.

Exercise 3 .The head is flat and motionless.Eyes will need to mentally draw geometric shapes, but not blinking and not overtaxing the muscles:

draw a diagonal, holding eye contact with the lower left corner (on the wall of the room) to the upper right corner.Drop down to the lower right corner and have a look in the top left corner.Then, perform the same exercise on the contrary, starting from the bottom right corner.After exercise you need is often missed without strain that will relax the eye muscles.

Exercise 4 ."Eight".Head to hold in a stationary position and draw a horizontal figure eight eyes (infinity symbol).The size of the figure should match the contours of your face.Alternate the direction of "drawing".After exercise frequently blink the eyes, relax muscles.

Exercise 5 .In a calm and quiet atmosphere to concentrate the gaze on the tip of his nose, then slowly transferred to an opinion, while trying to see the surrounding objects at the sides, without moving his eyes.

Once this technique is mastered, the exercise is performed in the following sequence:

  • fixation look at the tip of the nose;
  • moving look forward slowly;
  • fixing things that are on the sides with fixed eyes;
  • fixing eyes on the nose, then again slowly forward, and try to consider neighboring environment without moving the eyes;
  • the same thing, but with an initial fixation look at the bridge of the nose.

Exercise 6 .Index fingers of both hands to bring the tip of the nose, eyes to focus on the fingers and slowly dissolve fingers in hand, trying to keep each eye for the corresponding finger, ie,peripheral vision.Repeat 2-3 times, then relax your eyes, blinked 10-20.

Exercise 7 ."Great Circle".Secure the head in a fixed position and to maintain it throughout the exercise.Imagine the sight of a large face, painted in golden color.Outline the eye contour hours, fixing the gaze each figure, performing movements in two opposite directions.The contour of an imaginary clock face should be smooth, gradually increasing in diameter.Repeat exercise several times.

recommended for maximum effect, M. Norbekov:

  • observe the sequence of exercises;
  • perform complex first with eyes open, then closed and the last stage of mind;
  • do everything with a positive, good mood and in a calm, pleasant environment;
  • adjust itself to a positive result and believe that with each new discovery of the eye after the workout held vision will get better.


Zhdanov Vladimir Georgievich Zhdanov - the author of the popular technique based on that visual disturbances occur due to malfunction of the eye muscle system, responsible for mobility.The proposed exercise them are very similar to gymnastics, proposed in the early 20th century W. Bates.

complex is based on the relaxation of overly tense muscles and toning weakened muscle fibers.This allows you to create an optimal balance of mobility of the eye muscles, which should restore visual acuity and focus sight.

simple and affordable techniques to help cope with nearsightedness, farsightedness and astigmatism, diagnosed in the early stages.

Exercises with myopia and hyperopia

Before you start to implement them, you need to relax, sitting on a chair and quickly blinked.Exercises are performed exclusively through the eyes, the face remains motionless.Each exercise lasts for about 5 seconds and repeat 6-10 times.

  • View up, and then translate the look down, moving the eyeballs.Moves only the eyeball.Repeat 5 seconds, but not less than 6 times.
  • Take My Eyes as possible to the left, then to the right as possible.
  • Moving around in a circle, first clockwise and then vice versa.
  • Quickly open and close the eyelids.
  • Draw a diagonal line through the eyes: looks to the upper left corner to the lower right corner, and vice versa.
  • blink often, avoiding strong compression century.
  • index finger positioned on the bridge of the nose and eyes to focus on it.
  • Become near a window, focus on a near object (window handle) and then quickly transferred to a distant view of the subject and focus on it.

Gymnastics with astigmatism

proposed exercises for the correction of astigmatism to find acceptance among ophthalmologists, but the number of fans of techniques is not reduced.

All exercises should be repeated at least 6 times, after each way to relax your eyes frequently blinking without strong compression century:

  • alternately draw imaginary lines through the eyes of up-and-down, and then side to side, as if prorisovyvaya cross.
  • Delineate the eyes of an imaginary perfect circle.
  • reception Repeat the first exercise, pririsovyvaya cross from diagonal lines.
  • Draw eyes square.
  • Delineate an imaginary figure eight, then the infinity sign.
  • Later complex can complicate the "drawing" more complex shapes (spiral, trapezoid, polygon).

Palming eye

These techniques allow to warm eyes the heat from the hands, relieve muscle surge, improve blood circulation, so show everyone with vision problems.

sit at the table so that it is convenient to set his elbows on the table surface.Fingers should be tightly connect and rubbed his hands in this position.Close your eyes and crossed her hands pressed tightly to the face, closing their eyes and leaving the nose free.When you open the eyelids light does not penetrate between the fingers, ie,slots should not be.This position should stay for 2-3 minutes.