تمرینات مناسب جهت فیزیوتراپی چشم
تمرینات فیزیوتراپی چشم می تواند کمک بسیاری به تقویت عضلات این ناحیه در صورت، می کند. افراد ممکن است به دلیل آسیب های چشمی درد زیادی را تحمل کنند یا ماهیچه چشم آنان مثل قبل، قوی نباشد با انجام. تمرینات فیزیوتراپی می توان تا حد زیادی ماهیچه های آن را تقویت کرد و به کاهش فشار چشمی کمک نمود.
این حرکات توسط فیزیوتراپ برای بیمار تنظیم می گردد و بدون مشورت پزشک خود، اقدام خاص دیگری انجام دهد. مخصوصاً اگر بیماری زمینه ای داشته باشد، زیرا این تمرینات می تواند برای بیمار خطرزا، باشد.
تمرینات فیزیوتراپی
در این جا 10 تمرین فیزیوتراپی چشم را برای شما بازگو می کنیم. این تمرینات عبارتند از:
تمرکز بر نواحی نزدیک و دور
با کمک این تمرین، انعطاف پذیری و تمرکز چشم ها افزایش می یابد.
- بر روی سطحی که ابعاد آن حداقل 6 متر در 6 متر است، بنشینید.
- یک مداد را در فاصله تقریبا 16سانتی متری چشم های خود، نگه دارید.
- سعی کنید برای لحظاتی به نوک مداد خیره شوید.
- سپس به سرعت نگاه خود را به جسمی که از شما حدوداً 6 متر فاصله دارد، بیاندازید.
- دوباره به نوک مداد نگاه کنید.
- این تمرین را هر روز 10 بار تکرار نمایید.
شکل هشت
ماهیچه های چشم بعد از انجام این حرکت، بسیار قوی تر و انعطاف پذیر تر خواهند شد.
- چشم شما باید روی نقطه ای قرار گیرد که فاصله آن با شما حدوداً 3 متر (10 فوت) باشد.
- با چشم های خود یک 8 خیالی در مکان مذکور، رسم نمایید.
- بعد از 30 ثانیه تکرار، جهت چرخش چشمان خود را تغییر دهید.
کف دست زدن
عضلات چشم شما با انجام این تمرین شل می شوند. که همین امر باعث رفع خستگی چشم های شما می شود.
- برای چند ثانیه کف دستان خود را با شدت به هم بمالید تا گرم شوند.
- بازو های خود را بر روی چشم ها قرار داده و تا آن ها بسته شوند.
پلک زدن
پلک زدن می تواند تا حد زیادی خستگی چشم ها بگیرد. این تمرین با پلک زدن عادی متفاوت است.
- چند بار آرام پلک بزنید.
- استراحت کنید.
- دوباره آرام پلک بزنید.
قانون 20-20-20
اگر زمان زیادی را صرف خیره شدن به صفحه نمایش می کنید، این تمرین می تواند فشار چشم را تا حد زیادی کاهش دهد.
- هر 20 دقیقه یک بار استراحت کنید.
- 20 ثانیه بر هر چیز که 20 فوت (6 متر) دور تر است خیره شوید.
زوم کردن در فیزیوتراپی چشم
با انجام این تمرین می توانید خستگی چشم را تا حد زیادی کاهش دهید.
- صاف بنشینید.
- پس از هر 20 دقیقه، یک بار به جسمی که در فاصله 20 فوتی (6 متری) شما قرار دارد، نگاه کنید. ترجیحاً برای اثر بخشی بیش تر، آن جسم، به رنگ سبز باشد.
- این تمرین را حداقل 3 بار در روز تکرار کنید.
تمرکز مجدد
پس از خیره شدن برای طولانی مدت به صفحه نمایش، تمرینات تمرکز مجدد به چشم های شما کمک می کند تا استراحت کنند.
- کمی از صفحه نمایش فاصله بگیرید
- برای چند ثانیه به نقطه ای که در دورترین فاصله از شما قرار دارد نگاه کرده و تمرکز کنید. در این حالت برای 5 ثانیه بمانید.
- سپس برای چند ثانیه روی انگشت شست خود را مقابل خود گرفته و چند ثانیه بر روی آن، تمرکز کنید.
- این تمرین را برای حداقل 5 بار در روز، انجام دهید.
چشم های خود را بچرخانید
این تمرین برای کاهش فشار چشم موثر است.
- بدون این که سر خود را جا به جا کنید، چندین نگاه به چپ و راست خود بیاندازید.
- بعد از آن، چند بار به بالا و پایین نکاه کنید.
فشار دادن مداد
این تمرینات در فیزیوتراپی چشم، به بهبود دید چشم کمک به سزایی می کند.
- یک مداد را جلوی چشم خود قرار دهید.
- مداد را به تدریج نزدیک کنید تا بتوانید تصویر دوتایی از آن، ببینید.
- مداد را دوباره به جایگاه اول خود بازگردانید.
- چند بار این تمرین را در طول روز انجام دهید.
656 پاسخ
Harold Wall officiating, underneath the path of Wilkerson Funeral Dwelling of De Queen.
https://www.twitch.tv/kTycJsQIidHV/about
Hi there! This article could not be written any better! Looking through this post reminds me of my previous roommate! He constantly kept talking about this. I most certainly will send this information to him. Fairly certain he will have a very good read. Thanks for sharing!
https://youtu.be/Q9W1lKt4cII?si=4BFxCnL30h7IZamk
Can I merely say what a relief to find somebody who in fact knows what theyre discussing online. You definitely know how to bring an issue to light and produce it critical. More people must ought to see this and understand why side in the story. I cant think youre not more popular because you undoubtedly contain the gift.
https://forum.issabel.org/u/taxteam6
It’s amazing to ppay a visit this site and reaing thhe views of alll friends about this post, while I am also zealous of getting experience. https://menbehealth.wordpress.com/
It includes bronze grilles as well as sculptures depicting industrial progress.
https://pastebin.com/u/hiybcgjfcu
Hospitality gross sales concentrate on B2B gross sales and you may analyze local companies managing good results as you want.
https://www.4shared.com/u/-uPWgdJA/sggkvlssgf.html
Hi, I do think this is a great site. I stumbledupon it 😉 I may revisit once again since I book marked it. Money and freedom is the greatest way to change, may you be rich and continue to guide others.
https://mpokopi.com
I happen to be writing to make you know of the great experience my friend’s daughter found using the blog. She came to understand a wide variety of details, not to mention how it is like to possess an incredible teaching character to get other folks just have an understanding of selected specialized subject areas. You undoubtedly exceeded visitors’ expectations. I appreciate you for imparting these important, safe, informative and in addition fun tips on your topic to Sandra.
http://historydb.date/index.php?title=raynorpontoppidan9840
Having read this I believed it was rather informative. I appreciate you finding the time and effort to put this article together. I once again find myself personally spending way too much time both reading and posting comments. But so what, it was still worth it!
https://tymlesshome.com/
Pretty! This was an extremely wonderful article. Many thanks for supplying this information.
https://summersports.io/
Just thought I should leave a short comment saying thank you for your hard work and effort putting all this information together. Some of us appreciate it.
https://www.giveawayoftheday.com/forums/profile/335667
After that you will have a choice of days for our skilled team to install your
brand-new air conditioning.
Look into my web blog … Cost of new AC unit installation
Nice read!
https://fsquan8.cn/home.php?mod=space&uid=3884867
Great article. I’m dealing with a few of these issues as well..
https://gomyfinance.com
Love your writing style!
http://jade-crack.com/home.php?mod=space&uid=1673563
Hi, I do think this is a great site. I stumbledupon it 😉 I may return once again since i have book-marked it. Money and freedom is the best way to change, may you be rich and continue to help others.
https://invest1now.com
Super useful, thanks!
https://wifidb.science/wiki/Respiratory_Room_By_Way_Of_Clear_Environments
I feel smarter now.
http://bitcoinviagraforum.com/member.php?action=profile&uid=439081
Very good info. Lucky me I found your website by chance (stumbleupon). I’ve book-marked it for later.
https://derksenlandbouw.nl
Fresh perspective, love it.
http://lamsn.com/home.php?mod=space&uid=836904
Your current blogs usually have got a lot of really up to date info. Where do you come up with this? Just saying you are very inspiring. Thanks again
https://www.saludcapital.gov.co/sitios/VigilanciaSaludPublica/Lists/Contactenos/DispForm.aspx?ID=756292
Oh my goodness! Amazing article dude! Many thanks, However I am going through troubles with your RSS. I don’t understand why I cannot join it. Is there anyone else having the same RSS issues? Anyone that knows the solution will you kindly respond? Thanx.
https://www.youtube.com/watch?v=Z-QKVr7T-1c
Your content is so helpful.
https://www.guzhen0552.cn/home.php?mod=space&uid=610830
Hello mate, .This is a great post for such a tough subject to talk about. I look forward to reading many more excellent posts like this one. Thanks
https://answerpail.com/index.php/user/changetie2
I precisely wished to thank you very much yet again. I do not know what I could possibly have accomplished in the absence of the entire advice shared by you directly on my question. It became a challenging circumstance in my opinion, but being able to view a specialized style you solved it made me to jump over gladness. Now i’m happy for this advice and even hope that you know what a powerful job you are always carrying out instructing the rest through your web site. I am certain you’ve never encountered any of us.
https://geesebutter6.werite.net/eco-friendly-cooling-options-cooling-down-with-a-principles
Merely wanna remark on few general things, The website pattern is perfect, the subject matter is really excellent : D.
https://www.saludcapital.gov.co/sitios/VigilanciaSaludPublica/Lists/Contactenos/DispForm.aspx?ID=756292
Hi there! I just wish to give a large thumbs up for your wonderful data you’ve got right here on this publish. I’ll be coming back again for your website for a lot more quickly.
https://slakat.com/user/profile/72090
This web-site can be a walk-through its the data it suited you with this and didn’t know who ought to. Glimpse here, and you’ll undoubtedly discover it.
https://www.bitsdujour.com/profiles/Qw2t1p
Greatful to found this blog, I have been looking many times about it. This is actually what I have been seeking and I’ve bookmarked this web site also, I will be back again soon to look at for your new posting.
http://tiny.cc/jxwa001
Yay google is my queen assisted me to find this outstanding site! .
https://answerpail.com/index.php/user/seasing0
Glad to be one of the visitors on this awesome site : D.
https://www.webwiki.it/norburyacinstallation.co.uk
Hi folks! I simply would want to provide a huge thumbs up for that terrific info you have got here with this write-up. I will be coming back again to your blog page for much more shortly.
https://www.metooo.io/u/67b9349e561e4a2851af8337
wonderful issues altogether, you simply received a logo reader. What could you suggest in regards to your post that you made some days ago? Any certain?
https://tupalo.com/@u8211619
I’m sure you will find a issue with your internet site utilizing Flock browser.
https://telegra.ph/Seasonal-Air-Conditioning-Fixes-Getting-Ready-for-Summertime-Warmth-02-23
Once I originally commented I clicked the -Notify me when new feedback are added- checkbox and now each time a remark is added I get four emails with the identical comment. Is there any way you can take away me from that service? Thanks!
https://www.24propertyinspain.com/user/profile/437953
Your style is unique compared to other people I have read stuff from. Many thanks for posting when you have the opportunity, Guess I’ll just book mark this site.
https://rosecreekinternet.com/from-school-desk-to-internet-fame-the-clip-that-shocked-everyone/
Great post. I will be experiencing some of these issues as well..
https://ufabetxx.co/
An impressive share! I have just forwarded this onto a friend who has been conducting a little homework on this. And he actually ordered me breakfast simply because I stumbled upon it for him… lol. So allow me to reword this…. Thank YOU for the meal!! But yeah, thanks for spending some time to talk about this subject here on your website.
http://ufabetxx.co/
Everything is very open with a really clear explanation of the issues. It was truly informative. Your website is very helpful. Thank you for sharing.
https://ufabetxx.co/
I love reading an article that will make men and women think. Also, thank you for permitting me to comment.
https://ufabetxx.co/
This website was… how do I say it? Relevant!! Finally I’ve found something that helped me. Many thanks!
https://www.pharazones.com/
This is the perfect web site for anybody who would like to understand this topic. You understand a whole lot its almost hard to argue with you (not that I really would want to…HaHa). You certainly put a brand new spin on a topic that has been written about for ages. Great stuff, just wonderful.
http://aural-innovations.com/
Hi, I do think this is an excellent web site. I stumbledupon it 😉 I am going to revisit yet again since I saved as a favorite it. Money and freedom is the greatest way to change, may you be rich and continue to guide other people.
https://sarawakvoice.com/
You are so cool! I do not think I have read anything like that before. So good to find another person with a few original thoughts on this topic. Seriously.. many thanks for starting this up. This site is something that’s needed on the web, someone with a little originality.
https://sarawakvoice.com/
You have made some really good points there. I looked on the web to learn more about the issue and found most individuals will go along with your views on this site.
https://mersinligil.com/all-in-a-manhwa-about-the-ultimate-casino-gambler/
To establish your eligibility for any of our layaway plan, speak with a member
of our team today.
my blog post :: Cost of New AC Unit installation
I blog frequently and I really thank you for your information. This article has truly peaked my interest. I am going to bookmark your website and keep checking for new details about once a week. I opted in for your Feed as well.
https://gomyfinance.com
This is a topic that’s close to my heart… Take care! Where are your contact details though?
https://be1crypto.com/
Oh my goodness! Amazing article dude! Many thanks, However I am having problems with your RSS. I don’t understand why I am unable to subscribe to it. Is there anybody getting the same RSS problems? Anyone that knows the solution can you kindly respond? Thanx!!
https://gomyfinance.org/
Hello! I could have sworn I’ve been to this site before but after browsing through some of the articles I realized it’s new to me. Anyways, I’m certainly delighted I stumbled upon it and I’ll be bookmarking it and checking back often!
https://viaexpo.com/