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In this article, we will give examples of simple and effective exercises for the face and neck, which help tighten the skin and form a clearer oval of the face.
Why do you need exercises for the muscles of the face and neck
The fashion for face fitness appeared in the last century, when several pioneers independently developed sets of exercises designed to strengthen and “pump up” the facial muscles. After all, such parameters as elasticity, smartness, smoothness depend on their tone. Competent gymnastics for the face contributes to:
improve blood circulation;
stimulation of lymph outflow and reduction of puffiness;
saturation of tissues with oxygen;
strengthening the muscles of the face and neck.
However, according to the modern view of face fitness, not all facial muscles need toning – some, on the contrary, need to be relaxed.
The habit of twisting the mouth leads to static tension in the muscles of the lower part of the face.
According to new data, the violation of the proportions of the face and the formation of wrinkles are caused by an imbalance between the muscles, some of which are in constant tension (these are the mimic muscles of the forehead, the circular muscles of the eyes and mouth), while others, on the contrary, are inactive (the temporalis muscle and cheek muscles).
Thus, all modern methods of facial exercises are based on a combination of relaxing and tonic techniques.
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The effectiveness of gymnastics for the face
Having mastered the technique of performing exercises, you can achieve obvious results:
tighten the oval of the face;
get rid of a double chin;
lift the corners of the lips;
smooth out horizontal wrinkles;
reduce nasolabial folds;
improve complexion;
improve skin elasticity.
Preliminary preparation and rules for performing exercises
There are several unbreakable rules that must be followed when performing a set of exercises for the face.
Skin must be clean
Before touching the face, it is necessary to wash, there should be no makeup or pollution on the skin. After completing your workout, rinse your face several times with water or use a facial cleanser. Neglect of hygiene rules can result in rashes.
Skin must be dry
Exercises should be performed in front of a mirror
Do not do gymnastics blindly, control the position of the hands and the technique of performing exercises with the help of a mirror. Make sure that there are no creases on the face during the exercises.
Your back should be straight during exercise.
We will talk about the importance of posture and the position of the neck separately. In the meantime, remember: all exercises are performed while sitting, with a straight back. Try not to slouch or pull your neck forward.
Awareness is very important
Do not do the exercises formally and take your time. Concentrate on the area you are working on, trying to feel the slightest movement of the facial muscles.
Relaxation matters too.
Even if you are doing a “strength” exercise aimed at strengthening the muscular frame of the face, it is very important to avoid additional stress:
do not clench your jaw;
do not squint;
don’t tighten your lips.
Regularity is the key to success
Exercises should be performed every day for the first month, and then 5 days a week – the muscles of the face are also entitled to a day off.
Muscle preparation
To prepare the muscles of the face for work, they need to be warmed up and relaxed.
laying on of hands
Warm up your hands by vigorously rubbing your palms together until you feel warm, or by dipping them in warm water for a few seconds.
Place your palms on top of your face so that your fingers are on your forehead. Close your eyes. Feel how the warmth of your hands is transferred to your face. Hold for 10-15 seconds.
Repeat the same, pressing the palms to the face on both sides (grab the cheekbones, cheeks), and then to the middle part on both sides of the nose.
Exercise “Comb”
Massage of the scalp will help activate lymph and blood flow, as well as relieve morning puffiness. With the fingers of both hands, “comb” the head in one continuous movement, starting from the hairline to the neck, exerting palpable (but not rough) pressure. Repeat several times.
Ear rubbing
This exercise gives a surge of energy and helps the face “wake up”, improves complexion. Form a “fork” of the index and middle fingers and place them on either side of the ears. Quickly and vigorously make rubbing movements until a clear sensation of warmth.
A set of exercises to perform at home
In this chapter, we will look at some of the most effective exercises, some of which give instant results.
A long, straight neck is the key to a clear oval face.
For the neck and shaping the oval of the face
Posture and neck play a key role in shaping the perfect oval of the face and its clear contours. Even a slight stoop, the habit of pinching your shoulders, pulling your neck forward and tilting your head (thanks to gadgets) lead to tissue imbalance. The result is a double chin, a fuzzy oval of the face and wrinkles on the neck.
Remember: ideally, the back, front and sides of the neck should be the same length. Check if this is the case for you.
Yoga, qigong, Pilates, dancing improve neck statics and posture, which does not negate the value of special exercises for the face.
Stretching the lateral segments of the neck
Tilt your head clearly to the right, trying to bring your ear closer to your shoulder, at the same time make stroking movements with your right hand on the left side of the neck from top to bottom. Repeat the same on the other side.
Stretching the back of the neck
Jaw relaxation
Compressed, shortened masticatory muscles are another cause of tissue imbalance, which leads to a violation of the harmony of the facial canvas.
Open your mouth, place the thumb of one hand behind the teeth of the upper row, and the index and middle fingers of the other hand behind the teeth of the lower, thus forming a hook that pulls the lower jaw down. Don’t push! Muscles should lengthen with the weight of the arm, not with applied force. Hold for 20 seconds.
For tightening and firming the skin of the cheeks
exercise ball
This is a strength exercise aimed at strengthening the cheek muscles.
Press the fingers (except thumbs) of both hands to the lips to fix them, and begin to vigorously inflate and deflate the cheeks.
Repeat 40-50 once.
When done, place your fingers on your cheeks and lightly vibrate them to relieve tension.
Puffing out the cheeks at the same time straightens and strengthens the cheek muscle.
Against the second chin
Clench your fingers into a fist.
With force, press it from below on the area under the chin for 20 seconds, resisting with the hyoid muscle.
Repeat 3 times. The result is instant!
From wrinkles and folds on the forehead
Another strength exercise that will help you unlearn the frown.
Press your palms to your forehead, trying to flatten the frontal muscle.
Try to gradually wrinkle your forehead, resisting with your hands.
Hold at the final point for 20 seconds.
Repeat 3 times.
If the technique is performed correctly, the desire to wrinkle the forehead and raise the eyebrows will disappear for at least an hour.
Overview of tools to increase the effectiveness of exercise
Let’s not forget that the clarity of the facial contour depends not only on the state of the muscular frame, but also on the quality of the skin, which eventually loses its elasticity, fullness, and radiance. Anti-aging cosmetics are perfectly combined with facial gymnastics and can be used immediately after class.
Lifting care “Revitalift. Face. contours. Neck anti-wrinkle, L’Oréal Paris
The formula, aimed at increasing skin elasticity and reducing wrinkles, will be an excellent assistant in the fight for clear facial contours.
LiftActiv Collagen Specialist, Vichy
The cream fights the signs of skin aging, peptides I and II promote the production of collagen, which is responsible for the density, tone and elasticity of the skin.
Anti-aging care for sensitive skin, Hyalu B5 serum, La Roche-Posay
After exercising, it is useful to feed the skin with an anti-wrinkle agent with two types of hyaluronic acid, which works to increase skin elasticity.
Day cream for all skin types with a lifting effect Rénergie Multi-Lift, Lancôme
It has the same goal as gymnastic exercises: it improves the clarity of facial contours and skin elasticity.
Safety measures
Perform the complex in the morning or no later than 2 hours before bedtime to avoid lymph stagnation and, as a result, morning swelling.
Listen to your feelings during exercise, proceed with caution.
Avoid muscle strain.
Master the technique of performing the exercise gradually.
If you seriously want to do gymnastics for the face – contact the instructor.