Preventive exercises. The following special physical exercises must be performed to prevent the onset and progression of myopia at least 3-4 times a week.

Starting position - standing against the wall.

1. Look straight up, look down (6-8 times).
2. Look up - to the right, then diagonally down - to the left (6-8 times).
3. Look up - left, diagonally down - right (6-8 times).
4. Move your gaze to the left corner of the eye, then horizontally to the right (6-8 times).
5. Extend your arm forward along the midline of your face. Look at the end of the finger and slowly bring it closer, without taking your eyes off until the finger begins to “double” (6-8 times).
6. Look straight ahead for 2-3 seconds, hold the finger of your right hand along the midline of your face at a distance of 25-30 cm from the eyes, look at the tip of your finger and look at it for 3-5 seconds, lower your hand (10-12 once).
7. Finger on the bridge of the nose. Move both eyes to the bridge of the nose and back (10-11 times).
8. Circular movements of the eyes clockwise and back.

Starting position - sitting.

9. Slowly move your gaze from the floor to the ceiling and back, keeping your head motionless. Repeat 8-12 times.
10. Blink quickly for 15 seconds. Repeat 3-4 times.
11. Close your eyes tightly for 3-5 seconds, then open them for 3-5 seconds. Repeat 8-10 times.
12. Close your eyes and massage your eyelids with your finger in a circular motion for 1 minute.

Starting position - standing by the window.

13. Shifting the gaze from a near object to a distant one. Training of the internal ciliary muscles of the eye is carried out using a method called “mark on glass”. When performing the “mark on the glass” exercise, the student wearing glasses stands at the window at a distance of 30-35 cm from the window glass. A round mark with a diameter of 3-5 mm is attached to this glass, at the level of his eyes. In the distance, on the line of sight passing through this mark, the patient marks an object for fixation, then alternately looks at the mark on the glass, then at the object. The exercise is carried out twice a day for 25-30 days. The first two days the duration of each exercise should be 3 minutes, the next two days - 5 minutes, and on the remaining days - 7 minutes.

Physical education for mild myopia. People with mild myopia can use a variety of physical education and sports. The only exceptions are those in which blows to the head, sudden shocks to the whole body, and overall high and prolonged stress of those involved are possible (see Table 1).

The course of exercise therapy for myopia is at least 3 months, it is divided into 2 periods - preparatory and main.

Preparation period: duration 12-15 days.

Main tasks of the period:

1. General strengthening body;
2. Adaptation to physical activity;
3. Activation of the functions of the respiratory and cardiovascular systems;
4. Improved posture;
5. Strengthening the muscular-ligamentous apparatus;
6. Increased emotional tone.

This period is characterized by the predominant performance of general developmental exercises with a gradual increase in special exercises for the extensors of the head and torso. Particular attention is paid to teaching proper breathing.

Special exercises during this period include breathing and corrective exercises, as well as exercises to strengthen the arch of the foot. Starting positions - lying, sitting, standing. Corrective exercises are performed while unloading the spine - lying down. The pace of the exercises is slow and medium. Use gymnastic equipment (sticks, balls, etc.). In addition to gymnastic exercises, outdoor games and individual elements of sports games are shown for general health benefits and increasing emotional tone, which is especially important in childhood. Outdoor games are carried out in the initial position, sitting and standing (see Table 2).

Main (training) period: duration 2.5-3 months.

Particular tasks of the period:

1. Improving blood supply to eye tissues;
2. Strengthening the muscular system of the eye;
3. Improvement of metabolic and trophic processes in the eye;
4. Strengthening the sclera.

Against the background of general developmental, breathing and corrective exercises, special exercises are used that strengthen the external muscles of the eye and the accommodative muscle. These exercises must be strictly dosed. It is advisable to perform exercises for the external muscles of the eye simultaneously with general developmental exercises in the starting position lying or standing against the wall (the optimal position for maintaining correct posture). myopia prevention exercise

Physical education for moderate myopia (from 3 to 6 diopters). The range of physical education and sports activities that can be recommended to people with moderate myopia is narrowed compared to those with low myopia. They can engage in some sports only if their myopia does not progress. An ophthalmologist should make a conclusion about the possibility of practicing even the sports listed in Table 1.

It is important to remember to avoid exercises that involve sudden head movements. Therefore, it is better to bend the body forward while sitting on the floor. Sets of exercises for people with low myopia can be fully used by those who have moderate myopia. However, everyone must regulate the total load themselves, changing the starting positions, making the exercises easier or more difficult, reducing or increasing the amplitude of movements depending on how they feel.

Physical education for a high degree of myopia (over 6 diopters). People with a high degree of myopia are not recommended to play sports, but it is advisable to perform daily morning hygienic exercises lasting 8-10 minutes. with the inclusion of special exercises for training the external and internal muscles of the eyes. For people with high myopia, exercises such as jumps and dismounts, vault jumps over apparatus, somersaults and headstands, exercises on the upper slats of the gymnastic wall, jumping from a swing bridge, as well as exercises that require prolonged visual strain (prolonged shooting) are undesirable for people with high myopia.

Therapeutic gymnastics classes lasting up to 10 minutes. and a physical training break must be performed daily with an average load.

Persons with myopia over 8 diopters with vision correction and without pathological changes in the eye, only physical therapy classes are indicated, which should preferably be carried out daily.

Myopia or myopia is the most common defect in the world caused by a refractive error in the retina. One of the most common causes of this phenomenon is considered to be an enlarged eyeball, due to which the image entering the eye is formed in front of the retina, as a result of which distant objects have a blurry and unclear appearance.

Basic moments

Contribute to the development of myopia genetic diseases, weakening of the eye muscles and other factors, including sclerosis of the lens in the elderly, its displacement due to injury, karatoconus and accommodative spasm.

Ophthalmologists distinguish three degrees of myopia - from weak within three diopters, to high at 6, 15 and even 30 diopters. Quite often the problem begins to progress and in this case surgical intervention is recommended.

The solution to the problem of myopia lies in several, formally independent planes at once - this is wearing contact lenses or glasses, refractive surgery, and exercise special complexes eye exercises that normalize certain vision parameters in the medium term.

Basic eye exercise techniques

There are quite a lot of methods for alternative non-surgical improvement of vision in myopia, but they are not always effective, since they significantly depend on the condition of the patient himself and the individual susceptibility of the visual muscles to certain actions.

Classic accommodation training

This exercise system is usually recommended by ophthalmologists as simple, functional and safe therapy vision problems. Its main directions are relaxation of the lens rim, development of accommodative reserves and ciliary muscles, as well as support for optimal visual mode throughout the day.

From a sitting position, do active blinking actions as quickly as possible for several minutes.
Stand up, focus your gaze, directing it to “infinity.” Raise your hand with your middle finger extended and place it in front of your nose. Shift your gaze and focus on the end of your finger (for five seconds), then lower your hand and focus your gaze again. Do fifteen such cycles during one approach without interruption.
From a standing pose, raise your hand to your eyes and place your finger close to your nose. Focus your gaze on the end for five seconds and begin to move it closer to your nose until the image becomes double. You need to repeat the exercise ten times, without stopping for a break.
Sit on a chair, close your eyes tightly and keep your eyelids tightly closed for five seconds, then open your eyes, sit in a relaxed state for a few seconds and repeat the event. The number of approaches is from eight to ten.
Stand up, raise your left hand to your face, bending it elbow joint. Turn forefinger to the ceiling and place it in front of your nose at a distance of two centimeters. Cover your right eye with your palm, and monitor the tip of your finger with your eye, concentrating on it for five seconds, then lower your left hand and raise your right, making a mirror image similar actions for the right eye. The third stage is concentration on a finger of any hand with two with open eyes. The entire described technique must be repeated 10–12 times in one approach.
In a sitting position, close your eyes and press on top of your eyelids with two fingers, massaging the eye area for about twenty seconds.
While standing, lift right hand to your face, place your index finger opposite your nose and slowly lower it down to your waist, all the time concentrating your gaze on the end, then just as slowly raise your finger without losing concentration. There are six approaches in total.
Stand up, direct your gaze in front of you and from this position, without rotating your eyes/head, move your gaze as far as possible to the left, right, up and down. You need to repeat the procedure ten times in one go.

Bates, Zhdanov system

The above system is intended for corrective complex therapy in the treatment of farsightedness, myopia and astigmatism.

Look at the letters in a table or book from the distance that is most comfortable for you. Close your eyes briefly and imagine the same object in the same place. After a minute, open your eyes. Repeat the activity ten times. The optimal “virtual” template would be an image installation dark color, in maximum contrast. The blacker it is, the easier it is to remember the object.
Visualize for yourself the widest possible palette of colors with the brightest intensity possible. Virtually visualize each of the colors of the rainbow for a couple of seconds, abruptly switching to new color and so on until the end of the spectrum. After finishing the spectrum, repeat the exercise again. It must be done for ten minutes, while slowly counting to one hundred. This complex is called palming, and it is optimal to carry out it in free time, before going to bed or in the process of relieving fatigue or mental stress. According to Bates, exercise improves vision and relaxes the psyche.
Try to mentally imagine as much as possible beautiful flower as a single concept. The second stage is detailing. Gradually expand your own ideas about a virtual flower with various details: stems, leaves, petals. The third stage is the space surrounding the flower in the form of earth, small grass, and crawling insects. All elements with objects that you imagine should be virtually clear and “created” without tension. Combine this exercise with the palming described above.
Take the classic Sivtsev table (standard vision test) and place it at a distance of five meters from you. The placement area should be well lit. Now carefully read those lines that you can see without effort or squinting. Remember the smallest letter you read and, in parallel with the palming described above, imagine it in your imagination, making what is written as dark as possible. After the procedure, open your eyes and look at the same letter in the table - if you palmed efficiently and did everything correctly, it will actually become clearer. This exercise should be done several times, each time “processing” the smallest letters that you can see without effort.
One of Bates' variation exercises is considered to be the recall of small numbers and letters. Its essence is as follows: first you look at Sivtsev’s table with the largest letters, remember them and try to imagine what is written in small sizes in the darkest possible color. The entire procedure must be completed with your eyes closed for several minutes.

M.D. Corbett created her own training complex for the most effective fight against myopia. In its exercises, we will also need to use Sivtsev’s test table, and the essence is memorization and recognition of letters, as a result of which the tension when examining them in the future is significantly reduced.

The first point is the correct moral attitude. Do not take the table you have as a test pattern for vision, use it only as a mechanism to obtain a result. If you cannot find Sivtsov’s table or you are inconvenient to use it, then you can make such a tool yourself: for this you will need standard sizes A3 sheet, several old magazines or newspapers and patience. At the top of your homemade table, glue a word with a letter height of five centimeters, then step back 2 centimeters below and glue a sentence with letters of a smaller size and there to the very bottom line, where the height of each letter will be no more than one centimeter.

Next, you will need two options for test tables - the classic large one, which we place two meters away from us under a source of good bright lighting, as well as a manual version, brought directly to the eyes.

Bring the mini-chart closer to the distance until you can easily read all the letters. Read the first line and move what is written away from you, reading from the maximum distance of an outstretched arm. Repeat the procedure several times, then quickly look at the same line in the large table. Stop, close your eyes, make a couple of turns of your head in different directions and calm your breathing as much as possible. Start all the above procedures again, but with the second line. It is optimal to reach the last line, but do not overstrain your eyes: if you feel discomfort, you need to stop the activity.

After several-day cycles, you will be able to clearly see the entire large table, so you now need to move it further away from you by 0.5–1 meter and then carry out the activities described above. If the visual acuity of the left and right eyes is significantly different, then it is better to conduct classes with each eye separately, tying the temporarily unused one with a dense, light-impervious bandage and installing a large test table further or closer depending on the strength of vision of the individual pupil.

Additional set of exercises according to Corbett

The main essence of the additional complex is not so much to improve vision, but to center it. For the right attitude and visualization, mark a catchy, memorable phrase on the table.

The table itself should, as before, be hung a few meters away from you in a well-lit area, read the above phrase at close range, remember it, and then perform solarization with palming.

Now move away from the table to a comfortable distance for the eyes, from which the first top line is visible. Concentrate on the first letter, and then turn your gaze to the white interspace between the letters, first to the right and then to the left of the one you are looking for, casually glancing over it: in this way, you seem to get used to the letter. After a few minutes, do a similar exercise with the following letters.

The last stage is attempts to consider White background behind the letter. It is necessary to mentally penetrate through what is written and examine the primary surface, while the black letter or number will begin to seem to disappear or move to the side - this is the so-called shuttle movement. After the event, close your eyes and mentally repeat the above procedure, relaxing yourself between palming approaches and going from letter to letter, from line to line to the very end. You will need about half an hour for the entire full cycle, so be sure to plan a free corridor for exercises that improve the functioning of the accommodative muscle and adapt the eye lens to active work.

By the way, while palming, try to remember words you know that begin with the letter you are currently training with. In a few full cycles horizontal lines will be clearly visible. As an additional relaxation to the exercises described above, immediately after finishing the complex, pick up a small, bright rubber ball and actively play with it for five minutes, throwing it at the ceiling, floor or walls, catching it with both hands at the same time and carefully watching the trajectory of movements.

A set of exercises according to R. S. Agarwal

R. S. Agarwal, in his method of vision restoration, used dozens of classical ancient Indian recipes for eye correction from medical treatises of the sages of this people.

Basic principles

Elimination. Every person with vision problems needs to learn to decentralize efforts when looking at any object. In the process of reading, sewing, writing, etc., there is no need to strain your eyesight, it should be passive. Having achieved this, you will significantly reduce the load on the accommodative muscles of the eye and, accordingly, take the first step towards good eyesight.
Stimulation. Important principle, following which, you can improve the sensitivity of the retina, as well as normalize blood circulation in the eye capillaries. You can stimulate your eyes deep breathing, bright sunlight, reading small print in very good lighting.
Relaxation. Without relaxation, it is impossible to normalize visual acuity. At the same time, a dual meaning is applied to this principle - you need to relax both the eyes themselves and the psyche, using rocking and moving the eyeballs, palming, a detached look at nature and clean surfaces with no concentration on objects.

The main types of myopia according to Agarwal

Quickly curable. Usually these are minor pupillary refractive errors, spasms of the accommodative muscle, eye strain combined with headaches. Such conditions can be very quickly neutralized using classical palming techniques, frequent blinking, normal procedures for reading test charts in large and small print.
Difficult to treat. Typically this includes the first stages of glaucoma, moderate or severe refractive errors, early cataracts, and amblyopia. This myopia can be cured intensive training using combined methods Bates, Agarwal and Corbett, devoting a significant part of his free time to them.
Partially incurable. Includes late advanced stages of glaucoma, atrophy optic nerve, exceptional cases of deep refractive errors, complex myopia with degenerative destruction of the retina and macula. In these cases, the methods described above can be used, if approved, as part of complex postoperative therapy intended for high-quality restoration of visual functions after their correction by surgical methods.

Agarwal describes methods of relaxation, palming, moving/swinging, mental induction in small black letters, similar to Bates, but recommends actively including games using bright balls, speed reading, assembling puzzles, making puzzles, embroidery, as well as long walks in the exercise complex. nature.

With all this, both classical exercises and additional “games” need to be organized in such a way that their implementation is not formal and turns into one of the important stages of life on the path to recovery and clear vision. Diligence, self-control, as well as regular exercises will help you achieve the desired result relatively quickly, even with severe myopia.

Windolf's set of eye exercises

The modern system of the American eye specialist, S. Windolf, is designed to create conditions for correct focusing of the eyes in the process of examining objects at any distance and correcting the accommodative reactions of the muscles of the organ. Relaxing activities play an important role in the adjustment process.

Windolf recommends relaxing your eye muscles well before starting classes, and not after them. This can be done with the help of a bright object - for example, candy in a colorful wrapper, a ball or a toy in the most contrasting colors. The above-mentioned object should be placed in front of your eyes at arm's length and casually looking at it, blinking often, closing your eyelids and casually fixing your gaze, trying to obtain the clearest image possible.

Next, we perform manipulations with the same object: we mentally reduce its size, without straining and trying to “retract the eyes,” squeezing the muscles of the organ of vision and giving the same mental order to them to pull the eyeballs back, without ceasing to simultaneously fixate the gaze on the center of the object and periodically blink actively.

Of course, the very first lesson is unlikely to bring positive results, and the above-described manipulations will be quite difficult. However, don't be discouraged! Already in the second cycle you will learn to feel muscle tension, perhaps not very pleasant sensations will appear in the eye area - you should not be afraid of them, because slight pain and overwork means that the complex is working effectively and the accommodative muscles have begun to interact with the eyes. When carrying out regular daily exercises, for which you need to allocate about half an hour of free time, discomfort will soon disappear, usually this happens already in the fourth or fifth training session.

Useful video

Zhdanov's exercises for the eyes

Instead of an afterword

If you have the opportunity and free time, combine various methods combat myopia, choose the optimal loads and time intervals of training, select the best ratio of methods and effort expended.

It should be understood that in its advanced form, myopia will not disappear on its own: other measures may often be necessary, including surgical intervention, and the above exercises will have to be used as a comprehensive secondary therapy to restore the quality of vision.

In the absence of contraindications and the consent of the attending ophthalmologist, engage in daily training, and acquired or congenital myopia will begin to gradually disappear. Greater Good - sharp vision, as well as the ability to clearly see any object without glasses, regardless of the distance to it. Take care of your eyes and your own health!

Mild myopia what sport is indicated. Physical education and sports for myopia

Plan:

Introduction.
Myopia.
Causes of myopia.
Treatment of myopia.
Physical education and sports for myopia.
Restrictions on physical education classes for schoolchildren based on the state of the organ of vision.
Main contraindications to sports for people with myopia.
Physical education for schoolchildren with myopia.

Introduction

Over the past decades, the number of people suffering from myopia has increased significantly. People wearing glasses have become an integral feature of modern life: about 1 billion people in the world wear glasses. Myopia is characteristic mainly of young people. Thus, according to various authors, myopia in schoolchildren ranges from 2.3 to 16.2% or more. For university students this percentage is even higher. And although quite great importance in the development of myopia has hereditary factor, it is not always decisive.

Myopia, myopia (from the Greek “myo” - squinting and “opsis” - gaze, vision) is one of the defects of refraction of the eye, as a result of which people suffering from it have trouble seeing distant objects. Myopia most often develops during school years, as well as during studies in secondary and higher education. educational institutions and is associated mainly with prolonged visual work at close range (reading, writing, drawing), especially in poor lighting and poor hygienic conditions. With the introduction of computer science in schools and the spread of personal computers, the situation has become even more serious.

If measures are not taken in time, myopia progresses, which can lead to serious irreversible changes in the eye and significant loss of vision. And as a result - to partial or complete loss of ability to work.

The development of myopia is also facilitated by weakening eye muscles. This deficiency can be corrected with the help of specially designed sets of physical exercises designed to strengthen muscles. As a result, the progression of myopia is often stopped or slowed down. Limiting physical activity for people suffering from myopia, as was recommended until recently, is now recognized as incorrect. However, excessive physical activity can have an adverse effect on the health of myopic people.

The first mention of myopia is found in Aristotle (384-322 BC). He noted that when the squinting eye is weak, they bring close to it what they want to see. Aristotle first encountered the word “myops,” which meant: closing the eyes while blinking, from which the modern term “myopia” originated.

Myopia

Myopia (myopia) is a strong refractive error, therefore the strain of accommodation in such eyes cannot improve the images of distant objects and myopes see poorly at a distance and well at close range.

It is customary to distinguish three degrees of myopia: weak - up to 3.0 diopters, medium - 6.0 diopters, high - over 6.0 diopters.

By clinical course A distinction is made between non-progressive and progressive myopia.

The progression of myopia can occur slowly and end with the completion of growth of the body. Sometimes myopia progresses continuously. reaches high degrees (up to 30.0-40.0 diopters), is accompanied by a number of complications and a significant decrease in vision. This myopia is called malignant myopic disease. Non-progressive myopia is a refractive error. Clinically, it is manifested by decreased distance vision, is well corrected and does not require treatment. Temporarily progressive myopia also has a favorable course. Constantly progressive myopia is always a serious disease and is the main cause of disability. associated with pathology of the organ of vision.

The clinical picture of myopia is associated with the presence of primary weakness of accommodation, overstrain of convergence and stretching of the posterior segment of the eye, which occurs after the growth of the eye has stopped.

The accommodative muscle in myopic eyes is poorly developed, but since accommodation tension is not required when viewing closely located objects, this usually does not manifest itself clinically, however, according to data, it contributes to compensatory stretching of the eyeball and an increase in myopia.

An imbalance of weak accommodation with significant convergence tension can lead to spasm of the ciliary muscle, the development of false myopia, which eventually turns into true. With myopia above 6.0 diopters, constant convergence tension due to the proximity of the further point clear vision, is a large load for the internal rectus muscles, resulting in visual fatigue - muscular asthenopia.

Stretching of the posterior segment of the eyeball leads to anatomical and physiological changes. Visual function is especially affected by disturbances in the choroid and retina. The consequence of these disorders are changes in the fundus of the eye that are typical for myopia.

Causes of myopia

The following factors should be considered in the development of myopia.

1. Genetic, undoubtedly of great importance, since myopic parents often have myopic children. This is especially evident in large groups of the population. Thus, in Europe the number of myopia among students reaches 15%, and in Japan – 85%.

2. Unfavorable environmental conditions, especially when long work at close range. This is professional and school myopia, especially easily formed when the development of the body is not completed.

3. Primary weakness of accommodation, leading to compensatory stretching of the eyeball.

4. Unbalanced tension of accommodation and convergence, causing a spasm of accommodation and the development of false and then true myopia.

At modern level development of ophthalmology, there is no single, sufficiently substantiated scientific concept of the development of myopia. The participation of the above factors should be considered quite probable, but there is no convincing data on the predominant importance of any of them. Apparently different types myopias have different origins, and their development is due to one of the factors or has a complex genesis.

Myopia treatment

During the period of growth of the body, myopia progresses more often, so its treatment should be carried out especially carefully in childhood and adolescence. Rational correction, elimination of spasms of the ciliary muscle and asthenopia are mandatory. Special exercises are recommended to train the ciliary muscle.

In case of high complicated myopia, in addition, a general gentle regimen is indicated: physical stress (heavy lifting, jumping, etc.) and visual overload are eliminated. General restorative treatment and special therapy are prescribed.

Physical education and sports for myopia

Myopia in children school age often combined with diseases such as rheumatism, rickets, chronic tonsillitis, musculoskeletal disorders and other diseases. When determining a medical group for physical education for children with myopia, visual acuity, refraction and the condition of the fundus are taken into account.

The results of research in recent years, especially concerning the mechanisms of origin of myopia, have made it possible to re-evaluate the possibilities of physical education for this visual defect.

Limiting the physical activity of people suffering from myopia, as was recommended until recently, is recognized as incorrect. Shown important role physical culture in the prevention of myopia and in the prevention of its progression, since physical exercise contribute to both the general strengthening of the body and the activation of its functions, as well as increasing the performance of the ciliary muscle and strengthening the scleral membrane of the eye.

Scientists have found that girls 15-17 years old with myopia medium degree, significantly lag behind their peers in terms of physical fitness. They experience a significant decrease in blood flow in the vessels of the eye and a weakening of accommodative ability. Cyclic physical exercises (running, swimming, skiing) of moderate intensity (pulse 100-140 beats/min.) have a beneficial effect on the hemodynamics and accommodative ability of the eye, causing a reactive increase in blood flow in the eye some time after the load and increasing the efficiency of the ciliary muscles. After performing cyclic exercises of significant intensity (pulse 180 beats/min.), as well as exercises on gymnastic apparatus, jumping rope, and acrobatic exercises, severe ocular ischemia, which persists for a long time, and deterioration in the performance of the ciliary muscle are noted. Testing of the method of physical education of children with moderate myopia, taking into account the above effects of physical exercise, showed that the use of this method helps prevent the progression of myopia. A year later, in the experimental group, refraction decreased in 37.2% of cases, remained at the same level in 53.5% and increased in 9.3%, while in the control group this was observed in 2.4; 7.4 and 90.2% respectively.

Research by scientists has established that a decrease in overall motor activity students with increased visual load can contribute to the development of myopia. General developmental physical exercises in combination with special exercises for the ciliary muscle have a positive effect on the functions of the myopic eye. Based on the results of the research, a method of physical therapy for students and schoolchildren with myopia has been developed and its effectiveness has been shown when used as part of a set of measures to prevent myopia and its progression. Yu.I. Kurpan substantiated the method of physical education for students suffering from myopia.

A feature of physical education for schoolchildren and students, which helps prevent myopia and its progression, is that classes, in addition to general developmental exercises, also include special exercises that improve blood supply to the tissues of the eye and the activity of the eye muscles, primarily the ciliary muscle.

Physical education for students with myopia

The leading place in the system of physical education for secondary school students is occupied by physical education lessons.

Compulsory physical education classes for schoolchildren are carried out in three groups: basic, preparatory and special.

Students with uncorrected visual acuity below 0.5 in the better seeing eye, or with hypermetropic or myopic refraction of more than 3 diopters are not allowed into the main group.
IN preparatory group Sports training and competitions are excluded. Students with hypermetropia and myopia greater than 6.0 diopters, regardless of visual acuity, are not allowed to participate in classes in this group.

Students with hyperopia and myopia more than 6.0 diopters, regardless of visual acuity, as well as with chronic and degenerative eye diseases, are trained in a special group according to an individual program.

For schoolchildren suffering from myopia and included in special group, special exercises such as physical therapy have been developed.

As noted above, a significant proportion of students suffer from myopia. As one progresses to high school, there is a tendency for it to progress. This is obviously caused by a big visual load, insufficient physical activity, violation of hygienic requirements of work and life.

Students with mild myopia are included in the main group and can engage in physical education. Playing sports is useful. Constantly switching vision when playing volleyball, basketball, tennis from close to far and back helps to enhance accommodation and prevent the progression of myopia.

If there is moderate myopia, students are included in the preparatory medical group. It is advisable to introduce some restrictions into the program requirements for them: exclude jumps from a height of more than 1.5 m, exercises that require great and prolonged physical stress. The degree of neuromuscular tension and the total load during physical education should be somewhat lower than that of students from the main medical group.

For students of the preparatory medical group, along with educational classes, it is also necessary to provide independent classes, including special exercises for the eye muscles or exercises physical therapy.

Students with high myopia (6.0 diopters or more) should engage in physical education only in a special medical group. The following forms of physical education are used:

a) compulsory and elective classes;
b) independent exercises, including morning hygienic exercises and measures to harden the body, exercises to increase the level of general and strength endurance, as well as training the ciliary muscle. In addition, physical therapy classes can be recommended.

Physical exercise and sports are the main means of promoting health and maintaining good performance at any age, however, for people suffering from diseases of the eye organ, special sets of exercises are necessary.

The development of myopia also contributes to weakening of the eye muscles. This deficiency can be corrected with the help of specially designed sets of physical exercises designed to strengthen muscles. As a result, the progression of myopia is often stopped or slowed down. Since children with a high degree of myopia have poor posture, weakness of the musculo-ligamentous apparatus, and the habit of excessively tilting the head and torso when reading and writing, it is advisable to use corrective and breathing exercises. Limiting physical activity for people suffering from myopia, as was recommended until recently, is now recognized as incorrect. However, excessive physical activity can have an adverse effect on the health of myopic people. IN Appendix 1 special physical exercises are given that must be performed to prevent the onset and progression of myopia and strengthen the extraocular muscles at least 3-4 times a week.

There are also general developmental exercises that can be combined with eye movements:

When performing these exercises, do not turn your head; perform eye movements slowly.

I. p. - lying on your back, arms to the sides, tennis ball in your right hand. Place your hands in front (relative to your body), pass the ball to left hand. Return to i. n. look at the ball. Repeat 10-12 times.
I. p. - lying on your back, arms down along the body, a ball in your right hand. Raise the hand with the ball up (behind the head) and, lowering it, pass the ball to the other hand. Same with the other hand. Look at the ball. Repeat 5-6 times with each hand. When raising your hand, inhale, when lowering, exhale.
For men, these two exercises can be performed with a dumbbell weighing 1-3 kg.
I. p. - lying on your back, arms to the sides. Perform cross movements with straight arms. Watch the movement of the hand of one, then the other hand. Perform for 15-20 seconds. Breathing is voluntary.
I. p. - sitting on the floor, supporting yourself with your hands behind you, straight legs slightly raised. Perform cross movements with them for 15-20 seconds. Look at the toe of one foot. Don't turn your head. Do not hold your breath.
I. p. - the same. One leg rises slightly, the other lowers, then vice versa. Look at the toe of one foot. Perform for 15-20 seconds.
I. p. - sitting on the floor, supporting yourself with your hands behind you. Swing your right leg up to the left. Do the same with your left foot up and to the right. Look at the sock. Repeat 6-8 times with each leg.
I. p. - the same, straight leg slightly raised. Perform circular movements with it in one direction and the other. Look at the sock. Same with the other leg. Within 10-15 seconds. each leg.
I. p. - standing, hold the gymnastic stick up, bend over - inhale, lower the stick - exhale. Look at the stick. Repeat 6-8 times.
I. p. – standing, hold dumbbells in front. Circular movements with your hands in one direction and the other for 15-20 seconds. Look first at one dumbbell, then at the other. Perform circular movements for 5 seconds. in one direction, then in the opposite direction.

Physical education for mild myopia

As already noted, people with mild myopia can use a variety of physical education and sports. The only exceptions are those in which blows to the head, sudden shocks to the whole body, and general great and prolonged stress of those involved are possible. These include boxing, wrestling, long jump, high jump, diving and ski jumping, as well as hockey and rugby.

Persons with mild myopia need to perform special exercises daily aimed at strengthening the muscles that help improve vision. All complexes should include “mark on glass” exercises to train the ciliary muscle. Recommended set of daily exercises:

I. p. - standing, hands on the back of the head. 1-2 – raise your arms up, bend over, 3-4 – return to i. n. Repeat 3-4 times.
I. p. - standing or sitting. Slow circular movements of the head 8 times in each direction.
Self-massage of the back of the head and muscles of the back of the neck for 1 minute.
Circular movements of the eyeballs. Perform slowly in different directions for 40-45 seconds.
Close eyes. Apply gentle pressure with your fingers eyeballs for 25-30 seconds.
Exercise “mark on glass”. Perform for 1-2 minutes, training the muscles of each eye separately and both eyes together.
Close your eyes and stroke your eyelids from your nose to the outer corners of your eyes and back for 30-35 seconds.
Perform rapid blinks for 15-20 seconds.
sit with eyes closed for 1 minute, perform abdominal breathing.

Physical education for moderate myopia (from 3 to 6 diopters)

The range of physical education and sports activities that can be recommended to people with moderate myopia is narrowed compared to those with low myopia. They can engage in some sports only with non-progressive myopia - middle and long distance running, race walking, swimming, sailing, rhythmic gymnastics, gymnastics according to the program of III - II sports categories, cross-country skiing. An ophthalmologist must make a conclusion about the possibility of practicing even the named sports.

There are restrictions on physical education classes for schoolchildren due to the condition of the organ of vision.

Physical education for high myopia (over 6 diopters)

People with a high degree of myopia are not recommended to play sports, but it is advisable to perform daily morning hygienic exercises lasting 8-10 minutes. with inclusion in the complex special exercises for training the external and internal muscles of the eyes. For people with high myopia, exercises such as jumps and dismounts, vault jumps over apparatus, somersaults and headstands, exercises on the upper slats of the gymnastic wall, jumps from a swing bridge, as well as exercises that require long-term stress vision (long shooting).

Classes therapeutic exercises lasting up to 10 minutes. and a physical training break must be performed daily with an average load.

Persons with myopia over 8 diopters with vision correction and without pathological changes in the eye are only recommended for physical therapy classes, which should preferably be done daily. A complex of therapeutic exercises should contain 10-12 general developmental, breathing and corrective exercises, performed at a slow pace without sudden movements of the body and with a light load. Walking at a moderate pace is also recommended.

Myopia appears and progresses most often in cases where children and adults violate normal mode visual work, read for many hours, especially in a lying position, with poor lighting or in moving vehicles, and also do not perform recommended eye exercises or engage in contraindicated sports, exceeding the permissible level of physical activity. (See table of contraindications - Appendix 3 )

As an addition to the topic, in Appendix 4 A reminder is proposed for primary school students to prevent visual fatigue and myopia ( author of the method E.S. Avetisov).

Bibliography:

Avetisov E.S. Return of vision. M., 1980.
Avetisov E.S., Livado E.I., Kurpan Yu.I.. Physical education for myopia. – M., 1983
“Eye diseases": Textbook. Ed. T.I. Eroshevsky, A.A. Bochkareva. - M.: Medicine 1983.
Avetisov E.S.“Myopia” - M.: Medicine, 1986.
Steve Schenk man “Is it possible to live without glasses?”, M: 1992
Jerry Friedman“Free your eyes”, M: 1997
Saykina E.G., Firilyova Zh.E. Physical education - hello to minutes and pauses! Collection of physical education exercises for preschoolers: Educational – Toolkit for school teachers and preschool institutions. – St. Petersburg, 2004.
Bakhrakh, I.I.“Physical education of school-age children with health problems”, M.: 2006

7250 02/13/2019 6 min.

Myopia or myopia is a condition that occurs due to a refractive error in the retina of the visual organ. Most often, myopia is formed as a result of an enlarged eyeball. Thus, the image coming to the eyes is formed in front of. So distant objects are blurry and indistinct.

Why is it useful?

A set of special exercises

To perform this set of exercises for myopia, you must follow the following plan:

Bates exercise system

This method is based on the fact that accommodation occurs not only due to. According to Bates, the external muscles of the eyeball play an important role in the process of accommodation. When they contract, pressure occurs on the eyeball, as a result of which its shape changes from spherical to elongated.

To perform the exercise you need a special Om card. This is a complex pattern that is used for training central fixation in Ancient India. In the center of the picture there is a sign in the form of an interesting hieroglyph. You can see the word “Om” in it.

By performing exercises on the Om card, it is possible to increase sensitivity fovea retina, improve blood circulation in the visual organs and increase visual acuity.

Exercise 1

To perform this exercise, the Om card should be located at a distance of 0.3-3 m at eye level. Fix your gaze on the starting point of the sign in the center of the map. It has already been established that this point is the clearest part of the hieroglyph. Now move your gaze smoothly along the sign. By performing these simple steps, it becomes clear that the clearest, most saturated black color remains the part of the sign that the eye is directed to. this moment. Perform the exercise 3 times. After this, you will notice that the entire sign now appears quite dark than it was before.

Exercise 2

You must stand to perform this exercise. The Om card will be located at a distance of 0.3-1.5 m from the face. The central sign on it will be surrounded by a broken line, which looks like a schematic representation of sunflower petals or sun rays.

Hold your gaze on a certain section of a given line, and then move along the segments of the line, directing your head to follow your gaze. You have to blink at every corner. When performing such gymnastics, it is worth paying attention to the fact that each segment of the line on which the gaze stops will be darker than all the others.

Exercise 3

It must be performed at the same distance from the Om card. There will be a circle depicted on it near the sign. Fix your gaze on a specific point on the circle and slowly move your gaze around the circle, while turning your head. Repeat the gymnastics several times, then close your eyes and do the same, moving your eyes around an imaginary circle.

Exercise 4

Take the pocket version of Sivtsev’s test table.

This is a set of letters of various sizes, which are placed in several lines in descending order.

Keep tables at arm's length. Perform gymnastics to train central fixation, fixing your gaze on individual, but clearly visible elements, noting their clarity. After this, you need to dim the light. Bring a book closer to your face, with small print at a distance of 25 cm. Read 3 pages.

Sivtsev table

Exercise 5

Read the test chart several times every day. It should be installed at a distance of 3-6 m. At the same time, the lighting should be of high quality, and you should blink softly. Start performing gymnastics from a distance of 3 m, and then gradually increase it so that there is no tension while reading.

Exercise 6

When you are eating in public transport or just walking, you should keep your eyes on objects that are moving towards and past.

Windolf exercise set

This gymnastics was developed by the famous American specialist S. Windolf. Serves to create conditions for correct focusing of the eyes when viewing objects at any distance and correcting the accommodative reactions of the muscles of the organ of vision.

Before starting classes, it is important to perform relaxing exercises. You can do this using a bright object. Great option it will be a candy wrapped in bright wrapping. You should place it in front of your eyes at arm's length and glance at it casually, blinking often.

Then carry out manipulations with the same candy. It is necessary to mentally reduce its size without straining. The muscles of the eyes are compressed, while simultaneously not ceasing to fix their gaze on the central part of the object and blink from time to time.

Corbett system

This specialist was able to develop his own training for effective fight with myopia. When performing, Sivtsev's check table is used. The essence of the technique comes down to memorizing and recognizing letters. Because of this, the tension that arises when viewing them will decrease.

The first stage is the right moral attitude. You should not take the existing table as a test template for vision. It should be used only as a mechanism to obtain results.

If you couldn’t find Sivtsov’s table, then you can make such a tool yourself.

Before starting classes, Corbett advises stretching your neck muscles. To do this, you should turn your head with your eyes closed. Do this exercise not quickly, but smoothly. Then perform palming (you need to close your eyes and press tightly with your palms for a few minutes).

Warm up the neck muscles

After this, you need to take a classic table and place it at a distance of 2 m from your eyes. And the table, made with your own hands, must be presented directly to your eyes.

Place the mini-table closer to the distance from which you can easily read all the letters. Read the first line and move away what is written, read from the maximum distance of an outstretched arm. Perform such exercises 2-3 times, and then quickly look at the same line, but only in big table.

Now you can stop, close your eyes and perform several turns of your head in different directions. In this case, breathing should be as calm as possible. Carry out similar activities, but only for the second line. You need to get to the last line. But if you experience discomfort, then there is no need to strain your eyes.

In just a few daily cycles the person will be able to see the large table clearly.

A large table should be placed at a level of 0.5-1 m away from you. Carry out the activities described above. If there are differences in visual acuity between the right and left eyes, then it is necessary to perform gymnastics with each organ of vision separately, covering one with a dense, light-penetrating bandage.

Video

Introduction …………………………………………………………………..…….…..2

Contraindicated physical exercises…………………………..…....3

Myopia and sports…………………………………………….....5

Set of exercises…………………………………………………………….........7

References…………………………………………………………….……………..……11

Introduction

Physical activity- one of necessary conditions life, which has not only biological, but also social significance. It is considered as a natural biological need of a living organism at all stages of ontogenesis. Physical activity, regulated in accordance with medical indications, is the most important factor correction of a person's lifestyle.
Therapeutic physical education (PT)- a method of treatment that uses means of physical culture for therapeutic and prophylactic purposes and for more quick recovery health and ability to work of the patient, preventing consequences pathological process. Exercise therapy is not only a therapeutic and preventive process, but also a therapeutic and educational process. The use of exercise therapy instills in the patient a conscious attitude towards the use of physical exercises, instills in him hygienic skills, and provides for his participation in regulating his general regime and, in particular, the mode of movement, brings up right attitude patients to harden the body natural factors nature.
The object of the influence of exercise therapy is a patient with all the features of reactivity and functional state his body. This determines the difference in the means, methods and dosages used in exercise therapy practice.
Exercise therapy is a method of natural biological content, which is based on the use of basic biological function body - movements. The function of movement is the main stimulator of the processes of growth, development and formation of the body. Movement function, stimulating active work of all body systems, supports and develops them, helping to increase general performance sick.

Contraindicated exercise

Table 1. Contraindications for various types sports

Kind of sport	Contraindications depending on the degree of myopia and eye condition	Recommendations for using optical correction
Boxing
Struggle	for any degree of myopia
athletics		No correction
Cycling race on the track	for high myopia, as well as for any degree of myopia with complications in the fundus	Contact correction
Sports gymnastics		No correction
Rhythmic gymnastics		As a rule, without glasses. With a significant decrease in vision - contact correction
Skeet shooting, bullet shooting, archery	for myopia more than 8 diopters
Modern pentathlon		No correction
Horseback Riding	for high myopia, as well as myopia with complications in the fundus
Fencing		Spectacle or contact correction
Swimming	only for complicated myopia	No correction
Water polo	for high myopia, as well as myopia with complications in the fundus	Without correction or correction with contact lenses
Diving	for all types of myopia, except stationary mild myopia	No correction
Rowing sport	only for complicated myopia	Spectacle correction
Sailing	only for complicated myopia	No correction
Ski race	only for complicated myopia	Any correction
Biathlon	only for complicated myopia	Spectacle or contact correction
Skiing	for all types of myopia, except stationary mild myopia	No correction
Ski jumping	for any degree of myopia
Nordic combined	for any degree of myopia
Ice-skating race	for high myopia, as well as myopia with complications in the fundus
Figure skating	for high myopia, as well as myopia with complications in the fundus	Without correction or contact correction
Race walking	only for complicated myopia	Any correction or without it
Sprinting	for all types of myopia, except stationary mild myopia	Any correction or without it
Middle and long distance running	only for complicated myopia	Any correction or without it
Throwing		Without correction or contact correction
Jumping	for high and complicated myopia
Volleyball basketball	for high myopia, as well as myopia with complications in the fundus	Contact correction or without it
handball	for all types of myopia, except stationary	Contact correction
Hockey	for any degree of myopia
Tennis: tennis, table tennis, badminton	for high myopia, as well as myopia with complications in the fundus	Contact correction
Luge	for all types of myopia, except stationary mild myopia	Contact correction
Motorsports	for all types of myopia, except stationary mild myopia	No correction
Towns	for high myopia, as well as myopia with complications in the fundus	Any correction

Myopia and sports

An indispensable condition for myopic people to play sports is a clear definition of contraindications, systematic medical supervision for the state of the organ of vision. Sports activities can have a beneficial effect on the condition of the eyes in case of myopia and help stabilize it, but they can also have a very adverse effect on the organ of vision and lead to complications. It all depends on the degree of myopia, as well as on the specifics of the chosen sport and the dosage of sports loads.

With uncomplicated, stationary (i.e., non-progressive) myopia, it is possible and beneficial to engage in certain sports. If classes are incompatible with wearing glasses and are possible without optical correction, then glasses may be removed during classes. Some sports require high visual acuity and at the same time you cannot use glasses. In such cases, contact correction is advisable, i.e. lenses worn directly on the eyeball.

In case of complicated or progressive myopia, sports involving large areas are contraindicated. physical stress, for example, wrestling, lifting weights, with sudden movement of the body and the possibility of shaking.

By current situation During the initial medical examination, persons with myopia of more than 3 diopters are not allowed to participate in sports. If during training myopia progresses and increases to 6 diopters, then the athlete is advised to stop active activities and significantly reduce the load.

Indications for the use of exercise therapy for myopia

Therapeutic physical education (PT) is indicated for all persons with progressive acquired myopia of any degree not complicated by retinal detachment. Age is not a limiting factor, but exercise therapy is most effective in children. The earlier exercise therapy is prescribed for myopia and the lower the degree of myopia, the higher the effectiveness of the method.

In case of congenital myopia, the use of exercise therapy is ineffective.

Treatment with exercise therapy is contraindicated if there is a risk of retinal detachment.

Objectives of exercise therapy

1. general strengthening of the body;

2. activation of the function of the respiratory and cardiovascular systems;

3. strengthening the muscular-ligamentous apparatus;

4. improvement of blood supply to eye tissues;

5. strengthening the muscles of the eye system.

Includes breathing exercises, as well as exercises to strengthen the neck and back muscles to improve functionality cardiovascular and respiratory systems, as well as strengthening the muscle corset, neck and back muscles, weakened incorrect posture during visual work (sharply tilted head, stooped back). In a complex of therapeutic and preventive measures, a person’s posture when working is of great importance. The body position is considered correct when the center of gravity line crosses the bench behind hip joint, the head is slightly tilted forward, the eyes are at a distance of the length of the forearm and hand with outstretched fingers from the book lying on the table, the shoulder girdle retains horizontal position, the body is moved away from the edge of the table by 3-5 cm.

Set of exercises

Preventive exercises

The following special physical exercises must be performed to prevent the onset and progression of myopia at least 3-4 times a week.

Starting position - standing against the wall.

1.Look straight up, look down (6-8 times).

2. Look up - to the right, then diagonally down - to the left (6-8 times).

3. Look up - left, diagonally down - right (6-8 times).

4. Move your gaze to the left corner of the eye, then horizontally to the right (6-8 times).

5. Extend your arm forward along the midline of your face. Look at the end of the finger and slowly bring it closer, without taking your eyes off until the finger begins to “double” (6-8 times).

6. Look straight ahead for 2 - 3 seconds, hold the finger of your right hand along the midline of the face at a distance of 25 - 30 cm from the eyes, look at the tip of the finger and look at it for 3 - 5 seconds, lower your hand (10-12 once).

7. Finger on the bridge of the nose. Move both eyes to the bridge of the nose and back (10-11 times).

8. Circular movements of the eyes clockwise and back.

Starting position - sitting.

9. Slowly move your gaze from the floor to the ceiling and back, keeping your head motionless. Repeat 8 - 12 times.

10. Blink quickly for 15 seconds. Repeat 3-4 times.

11. Close your eyes tightly for 3-5 seconds, then open them for 3-5 seconds. Repeat 8-10 times.

12. Close your eyes and massage your eyelids with your finger in a circular motion for 1 minute.

Starting position - standing by the window

13. Shifting the gaze from a near object to a distant one.

Training of the internal ciliary muscles of the eye is carried out using a method called “mark on glass”. When performing the “mark on the glass” exercise, the student wearing glasses stands at the window at a distance of 30 - 35 cm from the window glass. A round mark with a diameter of 3 - 5 mm is attached to this glass, at the level of his eyes. In the distance, on the line of sight passing through this mark, the patient marks an object for fixation, then alternately looks at the mark on the glass, then at the object. The exercise is carried out twice a day for 25 - 30 days. The first two days the duration of each exercise should be 3 minutes, the next two days - 5 minutes, and on the remaining days - 7 minutes.

Physical education for mild myopia

People with mild myopia can use a variety of physical education and sports. The only exceptions are those in which blows to the head, sudden shocks to the whole body, and overall high and prolonged stress of those involved are possible (see Table 1).

The course of exercise therapy for myopia is at least 3 months, it is divided into 2 periods - preparatory and main.

Preparation period

Duration 12-15 days.

Main tasks of the period:

1. general strengthening of the body;

2. adaptation to physical activity;

3. activation of the functions of the respiratory and cardiovascular systems;

4. improved posture;

5. strengthening the muscular-ligamentous apparatus;

6. increase in emotional tone.

This period is characterized by the predominant performance of general developmental exercises with a gradual increase in special exercises for the extensors of the head and torso. Special attention pay attention to learning proper breathing.

Special exercises during this period include breathing and corrective exercises, as well as exercises to strengthen the arch of the foot. Starting positions - lying, sitting, standing. Corrective exercises are performed while unloading the spine - lying down. The pace of the exercises is slow and medium. Use gymnastic equipment (sticks, balls, etc.). In addition to gymnastic exercises, outdoor games and individual elements are shown sports games for general health effects, increasing emotional tone, which is especially important in childhood. Outdoor games are carried out in the initial position, sitting and standing (see Table 2).

Main (training) period

Duration 2.5 - 3 months.

Particular tasks of the period:

1. improving blood supply to eye tissues;

2. strengthening muscular system eyes;

3. improvement of metabolic and trophic processes in the eye;

4. strengthening the sclera.

Physical education for moderate myopia (from 3 to 6 diopters)

The range of physical education and sports activities that can be recommended to people with moderate myopia is narrowed compared to those with low myopia. They can engage in some sports only if their myopia does not progress. An ophthalmologist should make a conclusion about the possibility of practicing even the sports listed in Table 1.

Physical education for high myopia (over 6 diopters)

People with a high degree of myopia are not recommended to play sports, but it is advisable to perform daily morning hygienic exercises lasting 8 - 10 minutes. with the inclusion of special exercises for training the external and internal muscles of the eyes. For people with high myopia, exercises such as jumps and dismounts, vault jumps over apparatus, somersaults and headstands, exercises on the upper slats of the gymnastic wall, jumping from a swing bridge, as well as exercises that require prolonged visual strain (prolonged shooting) are undesirable.

Therapeutic gymnastics classes lasting up to 10 minutes. and a physical training break must be performed daily with an average load.

Persons with myopia over 8 diopters with vision correction and without pathological changes in the eye, only physical therapy classes are indicated, which should preferably be carried out daily.

Used Books

1) Medical rehabilitation: A guide for doctors/Edited by V.A. Epifanova. - M. Medpress-inform, 2008.

2) Edited by Anisimov “Physical training for myopia”, Moscow 1993.

3) Medical journal, 1996

4) Vydrin V.M., Zykov B.K., Lotonenko A.V. Physical culture of university students.
M.: Medicine, 1987.5) Kofman L.B. Handbook for physical education teachers.-
M.: Physical culture and sport, 1998. 6) Pokrovsky V.I. Small medical
encyclopedia. M: Great Russian Encyclopedia, 1992.