常用电脑的同学看过来：如何改善你的视力！

译者 zhangjiacunr

I know I’m probably not the only one that has suffered from a deteriorating vision. I attribute it mostly to how much time I’ve stared at the computer screen over my life. I’ve tried to develop a few habits and have even started practicing eye asanas to help improve my vision, or at least stop it from deteriorating.

我知道我不是唯一一个视力差的人。这主要要归因于长时间的盯着电脑屏幕。我一直在试图培养一些习惯，实际上我已经开始做眼球放松活动来帮助改善视力了，或者至少避免继续加重。

Most of our deterioration of vision is caused by looking at things directly in front of us. When we’re staring at things right in front of our faces for prolonged periods of time, our eyes get strained, they get tired. When we’re working in the same narrow range of focus, the muscles surrounding our eyes have to work harder and they begin to deteriorate over time. The best way we can combat this is practicing depth asanas.

视力变差的多少原因是直接注视我们面前的东西。我们长时间注视我们面前的东西时，眼球会紧张变形，它们也会累。如果我们工作时的视野范围较窄，眼球周围的肌肉的工作量就很大，随着时间的推移，视力就越来越弱。最好的办法就是做做眼球前后径的放松活动。

Exercise 1: Place your index finger about 12 inches away from your eyes, gently gaze at the tip of your finger for 5-10 seconds. Now gradually and slowly move your finger closer and closer to your eyes. Don’t poke your eye out! Practice this for 3-4 minutes, a few times a day. Afterwards, blink or squeeze your eyes shut to relax them.

练习1：把食指房子距眼部大约12英寸的地方，放松的注视指尖5-10秒钟。然后将手指慢慢向眼部移动。不过，千万不要接触到自己的眼睛！这样练习3-4分钟，一天做几次。然后，眨眼睛或者眯起眼睛来放松眼球。

Exercise 2: When you are outside, practice looking at something very close, then gradually move your focus further and further away. This works best for me when I’m walking down the sidewalk somewhere, or in an open area. Practice this for 30 seconds or so at a time whenever you’re outside.

练习2：当你在室外的时候，练习注视距你非常近的东西，然后逐渐望向远处，然后越来越远。当我在人行道上或开阔地上散步时，这种方法很好。这样练习30秒钟或者你在外面的时候就这样练习一次。

Many of our eye-related problems come from a lack of tone and flexibility in the eye muscles. If we practice eye asanas, yoga for your eyes, we can reduce or eliminate these problems.

大多数眼部问题都与眼部的肌肉缺乏力量和灵活性。如果我们这样练习眼部放松运动，眼部瑜伽，我们就能够减少或消除这些问题。

Exercise 3: Move your eyes as far upward as you can. Take one breath in and out slowly. Move your eyes as far downward as you can, count one breath. Repeat this 4 times.

联系3：尽量向上移动你的眼球。时慢慢的深呼吸一次。然后再尽量向下移动眼球，然后深呼吸一次。如此重复4次。

Exercise 4: Move your eyes as far to the right as you can, count one breath. Move your eyes as far to the left as you can, count one breath. Repeat 4 times. Remember to close your eyes and rest after each set of 4 repetitions.

练习4：把眼球尽力转向右侧，深呼吸一次。然后再尽量将眼球转向左侧，深呼吸一次。重复四次。记住，这样练习四次后闭上眼睛休息一会儿。

Exercise 5: Move your eyes as far up and to the right as you can, find a point in your vision to focus on, count one breath. Do the same thing in the far left bottom point in your field of vision. Repeat 4 times.

联系5：把你的眼球从最上端尽量转向右边，在你的视野里找到一个点注视着它，深呼吸一次。然后将眼球从最低端转向最左端，找到一点注视着它。如此重复4次。

Now do the same thing in reverse, top left and bottom right, 4 times. Don’t forget to blink and relax your eyes if they become too strained.

现在反方向重做一次，最上部到左边，然后是最底端到最右边，重复四次。如果感觉眼部有些累的话，就眨眼睛休息一下。

Exercise 6: Now we’re going to practice eye-circling. This is easy, we’re going to start by moving our as far upward as we can, and then moving them counter-clockwise. Do this slowly and make a full circle of your vision. Repeat in the opposite direction.

练习6：现在我们练习一下转动眼球。这个比较容易。我们从最上端开始，按逆时针转动。这个过程要慢，让你的视野完成一个完满的圆环。然后反方向重复。

Palming: This exercise is crucial to relaxing the eyes after we have completed our exercises. It has a very calming effect and relaxes the nervous system.

手掌运动:这个练习非常关键，能够在完成上述练习后放松眼球。这个练习效果很好，能够放松紧张的神经。

Sit up straight, back erect, focus on your breathing. Now take your hands and rub them vigorously together for 15 to 20 seconds. Put your palms over your eyes, facing you, fingers interlaced. Remember to breathe deeply. When we do the palming exercise we relax the eyes and send a current of electricity through them, stimulating the nervous and circulatory system, releasing tension and improving our eyes performance.

身体坐直，背部一定要直立，注意力放在呼吸上。用力摩擦双手15到20秒钟。把双手手掌覆盖在眼球上，掌心朝向眼部，手指交叉。深呼吸。做这个手掌运动的时候可以放松眼球，同时向眼部传送电流，刺激神经和循环系统，缓解紧张，改善视力。

A few more tips:

还有一些策略可以参考：

•Eat more carrots.. and spinach. Carrots have been known to maintain healthy vision. While they won’t miraculous cure blindness, they will help you maintain healthy eyesight. Spinach is another good source for keeping your eyes healthy, the large amounts of vitamin a and beta-carotene help keep your eyes in shape.

·多吃萝卜和菠菜。萝卜对维持健康的视力很有帮助。尽管没有明显的治疗作用，但可以帮你维持视力健康。菠菜也是保持眼睛健康的好东西，大量的维生素和β胡萝卜素可以保持眼球的形状。

•Move your computer screen right below eye level. This will cause your eyes to close slightly and minimize fluid evaporation while staying at the computer for long hours.

·把你的电脑屏幕移到你眼部水平线的右下方。这样做可以让你眼睛微闭，在你长时间盯着电脑屏幕的情况下，把眼部液体的蒸发量减到最小。

•Turn down the heat in your house. When it’s too hot in an improperly ventilated room, the air becomes dry, and so do our eyes. By turning down the heat, we can save some of the strain on our eyes.

·把房间里的供热装置尽量关小。太热的话而通风也不好的情况下，房间的空气会变得很干燥，因此，你的眼睛也会变得很干。关小供热装置，可以减轻眼部的紧张。

•Blink. Take your eyes away from the computer for a few seconds and just take the time to just.. blink.

·眨眼睛：把视线离开电脑几秒钟，眨下眼睛。