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.
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