Palming – exercises for the eyes. Video
Palming (from the English palm – “palm”) is an effective set of eye exercises aimed at restoring vision. The famous American scientist William Bates came up with this technique. He has done a lot of research in the field of eye diseases, as well as various ways to improve it. Bates also summarized the techniques that he borrowed from the American Indians, famous for their sharp eyes.
Palming: Bates eye exercises
Physician William Bates in 1920 published the book “Treatment of poor vision without glasses”, which later became famous. In it, he argued that poor eyesight is caused by fatigue, that stress and mental stress lead to eye diseases. If the eye muscles are regularly and correctly relaxed, vision will be good.
Palming should be done without contact lenses and glasses.
Palming exercises are very effective for people suffering from myopia, strabismus and astigmatism. Even if you do not set yourself the task of improving or restoring your eyesight, it will help to relax your eyes, relieve their tension after long-term work at the computer or reading.
There are many exercises that are based on the Bates method. Below are the most famous and most effective exercises for improving and restoring vision using palming.
How is palming performed?
The position of the body plays a very important role in palming, since the relaxation of both the body as a whole and the eye muscles depends on the chosen posture. Most often, this exercise is performed while sitting at a table, while you need to rest your elbows on it. You can also do lying down palming.
Remember that full body strain may make the exercise ineffective.
So, rub your palms well together until you feel warm. Close your eyes with warm palms so that their edges cover the nose. In this case, tightly closed fingers should intersect with each other. If you’ve done it right, your fingertips will be on your forehead and your little fingers will cross the bridge of your nose. The palms should look like small boats or cups, this will avoid their contact with the eyes. You need to be in this position for 4 minutes.
It is important to remember that you cannot press on your eyes. In addition, the light should not penetrate through the intertwined fingers.
It is very effective to do the eye exercise with the lights off
When performing palming, many people first see a large number of flashes, bright points, stripes, glare. Flashes are usually the result of eye strain. In this case, you need to try to relax even more, then after a few minutes the spots will gradually disappear.
To successfully complete this exercise, you need to create a sense of inner complete comfort in yourself. Nice images and memories help a lot. Try to mentally draw a picture – a forest, a seascape, a blooming field, mountains. Anything that makes you feel relaxed and calm can be imagined. The main thing is to achieve a sense of harmony and complete idyll.
During palming, it is advisable to turn off the sound of your mobile phone and make sure that no one distracts you
Also, try to relax the muscles of the body as much as possible, especially the back, neck and shoulders (this is what you need to emphasize on the elbows). This is very effectively facilitated by pleasant and calm music. The ideal time to complete this exercise is 5 minutes.
Exceeding the time will not harm you in the least. On the contrary, it will help improve your vision even more. The defining criterion for complete relaxation of the eyes is absolute darkness without any glare or spots. You do not need to achieve blackness with an effort of will, just relax well and wait – it will appear on its own. Before finishing the exercise, remove your palms from your face without opening your eyes for a few seconds. Turn your head to the left and right a few times, then blink very quickly.
Palming should be done 4-5 times a day. Especially when you work in front of a computer monitor or just when you feel tired eyes. In addition, it can be performed whenever possible. Regular palming in combination with other exercises (eye exercises, movement exercises, solarization) helps to strengthen the eye muscles, as well as to gradually restore visual acuity.
You should also use exercises to accommodate the eyes, which will not allow the muscles to “pinch” in one position.
Take breaks and focus on distant objects when you are working or reading.
Hang a piece of paper with some clear and large printed text on the opposite wall of your room. It is a good idea to use an eye test chart for this purpose. Then sit away from the paper and place the book in front of you. Look in turn at the sheet on the wall, then at the book, trying to distinguish what is printed as clearly as possible. At first, this exercise will tire your eyes, but after some time they will practice.
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