**15 лучших упражнений для глаз от офтальмолога в 1 видео! — Transcript & Summary | SozAI**
Source: https://sozai.app/transcript/15-best-eye-exercises-ophthalmologist/

Top 15 eye exercises by Dr. Dmitry Lapochkin to relieve fatigue, improve vision, and prevent eye diseases with daily practice.

## Key Takeaways

- Regular eye exercises can relieve fatigue and improve vision.
- Neck and facial muscle relaxation is essential for reducing eye muscle tension.
- Warming up the periocular area enhances blood flow and nerve function.
- Extraocular muscle workouts improve eye movement control and coordination.
- Consistent daily practice yields the best preventive and therapeutic results.

## What the video covers

- Dr. Dmitry Lapochkin presents 15 effective eye exercises to reduce eye strain and enhance vision.
- The video emphasizes hygiene before exercises, including cleaning hands and eye area.
- Neck muscle massage and stretching are crucial to relieve tension affecting eye muscles and improve blood flow to the brain.
- Exercises include massaging specific neck muscles like splenius and sternocleidomastoid to reduce facial and eye muscle tension.
- Palming and gentle eyelid massage warm up the periocular area to stimulate nerves and blood circulation.
- Eye movement exercises target extraocular muscles by looking in various directions and tracing shapes with the eyes.
- Blinking and squinting exercises promote blood flow and muscle activation around the eyes.
- Percussion massage around the eye orbit helps activate nerve impulses and improve sinus health linked to eye function.
- Ciliary muscle workouts involve focusing on near and distant objects to strengthen vision-related muscles.
- Daily practice of these exercises is recommended for long-term eye health and vision improvement.

## Chapters

1. 00:00 Introduction and Importance of Eye Exercises
2. 00:50 Neck Muscle Massage: Splenius and Sternocleidomastoid
3. 03:16 Forehead Muscle Massage and Neck Stretching
4. 04:29 Neck Stretching and Safety Tips
5. 05:12 Warming Up Periocular Area: Palming and Eyelid Massage
6. 06:00 Blinking and Squinting Exercises
7. 07:50 Percussion Massage Around the Eye Orbit
8. 08:40 Extraocular Muscle Workouts: Eye Movements and Shapes
9. 10:37 Ciliary Muscle Exercises: Focusing Near and Far
10. 11:56 Conclusion and Daily Practice Encouragement

Answers

## Questions about this video

Why is neck massage important for eye health?

Neck muscle spasms can cause reflected tension in the ciliary muscle inside the eye, affecting vision. Massaging neck muscles relieves this tension and improves blood flow to the brain areas responsible for vision.

How do palming and eyelid massage benefit the eyes?

Palming transfers warmth from the hands to the eyes, relaxing the periocular area. Gentle eyelid massage stimulates nerves and blood circulation, promoting eye health and reducing fatigue.

What is the role of extraocular muscle exercises?

Extraocular muscle exercises strengthen the muscles controlling eye movement, improving coordination and reducing strain, which helps maintain clear and comfortable vision.

## Full Transcript — Download SRT & Markdown

00:01

Speaker A

Dear friends, by popular demand, I am recording a specific video for you with the best eye exercises to relieve fatigue, improve vision, and provide powerful prevention for a huge number of various eye diseases. Short and without fluff. You must play this video

00:18

Speaker A

every day and perform the exercises regularly. Therefore, subscribe to my channel right now and add this video to your favorites so you can play it daily and do this wonderful eye gymnastics with me. The first thing we do is

00:33

Speaker A

prepare our eyes and hands for work. We must ensure hygienic treatment of our hands and the eye area. For this, we take, for example, a great spray like Argensept and wipe the eyes, because we will be in constant contact with them.

00:50

Speaker A

The first thing we do is start kneading the neck, and we do this with circular movements using our hands. The muscles that attach to our bones at the back of the head and go down are called the splenius muscles of the neck. While we

01:06

Speaker A

are making massaging movements and working on the neck muscles, I will explain why we are doing this. The fact is that neck muscle spasms are transmitted to the ciliary muscle, which is the one located inside our eye that is responsible for our vision. And

01:21

Speaker A

this reflected load, this reflected tension, is relieved, including through neck massage. When we have massaged these muscles with circular motions, we proceed as follows. We make these wave-like movements, yes, and essentially press the muscle towards the spinal column gently, without pain.

01:43

Speaker A

We do this first on one side, then we do it on the other side. With movements like these, I hope you can see me well.

01:51

Speaker A

And we work through these muscles. After we have warmed up the splenius muscles of the neck, we begin massaging the sternocleidomastoid muscle, but we only massage the upper third of it.

02:05

Speaker A

Because lower down lies the carotid artery and all the nerve plexuses that pass through this triangle. Therefore, using massaging movements—you can use your knuckles, yes, to do this, or just your fingers—we work through the sternocleidomastoid muscle. The fact is

02:22

Speaker A

that at this location, the facial nerve exits, which supplies our entire face and innervates the mimic muscles, including the eye area. Therefore, working on this muscle is very important for relieving static tension from the muscles of the face and neck.

02:40

Speaker A

After we have done these exercises—by the way, I repeat, you can also do a neck massage using home devices that you have available. For example, a massage ball. And we must work on the neck muscles on one side, then on the

02:58

Speaker A

other. And the third exercise is working on the frontalis-occipitalis muscle, because it covers virtually the entire skull, and its spasm necessarily places a reflected load on the ciliary muscle. So, we take our fingers, fold them like this using the knuckles of

03:16

Speaker A

the phalanges, and start massaging the forehead muscle gently, carefully, but quite effectively with circular motions. And we must work on the forehead muscles until they warm up and relax.

03:30

Speaker A

We make these kinds of circular motions. Please, repeat after me. Once we have warmed up the neck muscles, we must move on to the element of lightly stretching these very muscles. Yes, repeat after me. We simply take our

03:43

Speaker A

crown, pull it upward, and then relax. While we are doing this, we understand that the vertebral artery runs through the thickness of the neck and the spine. These are the arteries that nourish the occipital lobes of our brain, where

03:57

Speaker A

all the processing of our vision takes place, meaning the entire image is formed. Therefore, working on the neck is essential to improve blood supply to this area of the brain. After we have stretched the neck muscles a little,

04:12

Speaker A

you surely felt some warmth. Leave a like so I know that is really the case.

04:18

Speaker A

And we move on to the next exercise for stretching the sternocleidomastoid muscles. We tilt our head slightly and, without any pain, slowly make a turn.

04:29

Speaker A

So, do this a few times slowly and smoothly to make sure you feel a light stretch in that muscle. Under no circumstances should you go until it becomes painful, so that God forbid you don't cramp or pinch anything. Slowly

04:43

Speaker A

pull to one side, then tilt the head to the other side and also make a light head turn. One, second, one, second.

04:53

Speaker A

You can repeat this 5 to 7 times so that we feel the muscle relaxing from the light stretching. After warming up and stretching the neck muscles, we move on to the next set of exercises for the periocular area. The first

05:12

Speaker A

thing we start with is a classic according to Bates, Zhdanov, and Avetisov. We begin with warming up, specifically with palming. We rub our palms together until they get hot and transfer that warmth from our hands to our eyes. And we do this several times.

05:30

Speaker A

It is essential that the entire area around our eyes is warmed up by this natural heat. You can also use a hot, damp towel and apply it to your eyes.

05:42

Speaker A

That might be even more effective. We did it a few times. After that, we take our fingertips and, without any strong pressure, start making circular motions. A light massage of the eyelids, the orbicularis oculi muscle, and all the

06:00

Speaker A

nerves that supply and conduct nerve impulses in our eyelids and the entire periocular area. Massage in one direction for about 20 to 30 circular motions, and then in the other direction. Very light massaging movements. After that, we blink our

06:19

Speaker A

eyes quickly. Blink about 20 to 30 times. Blinked and blinked, then rested. Quick blinking movement again. Blink, blink, blink, blink, relax. Blink, blink, blink, relax. The next exercise is squinting for 3-5 seconds. Squint your eyes, hold them, keep them tense,

06:43

Speaker A

then open and relax for a few seconds. Squint your eyes, hold them, keep the muscles tense, then relax, and make sure to look into the distance, not at something nearby. Squint your eyes again, hold them, hold, relax, open.

06:59

Speaker A

Feel that? The powerful rush of blood and warmth around our eyes. I can see right now that the writing on the camera lens has become sharper. What is happening with you? Please write in the comments. But let's not get distracted.

07:14

Speaker A

The next exercise is percussion massage around the orbit. We perform percussion massage with light tapping motions along the edge of the orbit. Why is this important? Because our eyes are surrounded by sinuses. Frontal sinuses, ethmoid, maxillary sinuses. Basically,

07:33

Speaker A

the entire bony space with air cavities that ensures the proper function and health of our eyes. Remember, if there are any problems in the sinuses like sinusitis or frontal sinusitis, they must be treated because the eyes suffer from them. Massaged. I really love this

07:50

Speaker A

percussion massage. It truly activates all nerve impulses and blood circulation around the eyes. And once we've finished the set of exercises for warming up the periocular area, we have the right to move on to the next set of

08:05

Speaker A

exercises. This is the workout and warming up of the extraocular muscles. Here they are: superior, inferior rectus, medial and lateral rectus. And there are also oblique muscles, which are not shown here on the model. They control our eye movements, and we must

08:22

Speaker A

work these muscles very thoroughly. To do this, look with your eyes. First up, then down, up, down, up, down. Repeat this after me 10-15 times. And by doing so, we work out the superior rectus and inferior rectus eye muscles. After that

08:40

Speaker A

, move on to the second exercise and look with your eyes to the right, to the left, right, left, right, left. Yes, indeed, you can make slight head turns along with the eye movement so that these movements aren't too intense

08:56

Speaker A

or overly sensitive for you. So, eyes looking left, right, left, right. Stopped, rested. Then we trace an imaginary rectangle with our eyes. Look top-left, top-right, bottom-right, bottom-left. And all the extraocular muscles definitely participate in the eye movement. Right now we are aiming

09:21

Speaker A

to look along the rectangle, but later in the future, we should try to trace a circle without any specific control points. First in one

09:37

Speaker A

opposite direction and looking with our eyes in different directions. Help with light head movements. Do this 10-15 times as well. And now, since we have warmed up our neck muscles, loosened up our facial muscles, and warmed up the

09:54

Speaker A

extraocular muscles, we can move on to training the ciliary muscle itself. The first exercise for this is the easiest one. We choose a distant point outside your window. Look somewhere, or at least into a hallway, so that it's at

10:10

Speaker A

least 10-15 meters away, but it's better to choose a distant point outside the window, and the second point should be at a distance of about 1-2 meters, for example, a window frame . So, we look into the distance first,

10:23

Speaker A

then shift our gaze to that point. The ciliary muscle engages. Look into the distance, look at the frame. Look into the distance, at the frame. Repeat this 10-15 times. While you are doing this exercise for the ciliary muscle, you

10:38

Speaker A

are effectively preventing a huge number of diseases. Both glaucoma and retinal problems, and even if you have had your lens replaced with an artificial one and the eye muscle doesn't directly affect it, you still need to do this ciliary muscle exercise

10:54

Speaker A

. When we have finished this exercise, we make it more difficult. Look into the distance first, and then at the tip of your thumb. That is, we are shortening the near distance, thereby strengthening the work of the ciliary

11:06

Speaker A

muscle. Look into the distance, look up close. Look into the distance, look at your finger. Look into the distance, look up close. Repeat 10-15 times. This activates the ciliary muscle. Even if you already have an artificial lens installed and the muscle isn't pulling

11:25

Speaker A

or focusing the lens, this is still super useful for your eyes, for preventing both glaucoma and various diseases. of the retina. So, look into the distance, look at your finger. Look into the distance, look at your finger.

11:37

Speaker A

Look 10-15 times. And now, let’s make the ciliary muscle exercise as difficult as possible. Now we shift our gaze to the finger first, and then we begin to bring it closer to the maximum point of your near focus. Move it away

11:55

Speaker A

to an outstretched arm. Bring it closer . Don’t move it as hard as you can right away. Start with an outstretched arm. Then, until you feel slight tension, move your hand away, then bring it closer again. By doing this

12:11

Speaker A

exercise every single day, you will gradually be able to bring your finger closer and closer to your face. And just feel the tension that arises in the ciliary muscle now. It fills with blood, it starts to work, it starts to

12:27

Speaker A

pull on all the structures it is attached to, and thereby the work of the eye is powerfully activated. It will be great to chat in the comments with subscribers who have been doing this routine for a long time, right? So

12:40

Speaker A

, let's make a deal. Every day we give our eyes some attention with this gymnastics and write in the comments what changes occurred, what improved, how you feel, and what results you got.

12:55

Speaker A

If you want to boost the effects of this gymnastics, of this wonderful set of exercises, then be sure to take good eye vitamins. Below the video, I will leave a link to some great eye vitamins that will enhance the results of this

13:10

Speaker A

routine. If this video was helpful to you, subscribe to my channel and hit the like button, because we love putting in the effort for you and making new, great videos. M.

Topics: eye exercises vision improvement eye fatigue relief neck massage extraocular muscles ciliary muscle periocular massage eye health Dr Dmitry Lapochkin eye gymnastics

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