Exercises for the face and neck at home

Every year, the skin of the face and neck changes: it dries up, becomes more flabby, small wrinkles appear. In pursuit of beauty, some sort out various expensive drugs, others fall under the knives of specialists. However, it is not necessary to immediately resort to such costly and dangerous methods that carry certain risks. Significantly improve the structure of the skin and tighten it yourself and with little or no investment. Face exercises are practically the only alternative to plastic surgery for skin rejuvenation.

There are many different face-building courses that can be purchased in the form of video tutorials or special authoring courses. The program of the Russian doctor Osminina N. B., developed around the 2000s, which deals with the restoration of facial muscles and the treatment of the human musculoskeletal system, is considered one of the most effective. At its core, the program is a complex of exercises and massage for the face, contributing to its tightening and elimination of skin defects that appear with age. This system is based on the principles of theoretical mechanics and biohydraulics, exercises regulate the tension and relaxation of the muscles of the face and neck.

This is not just a skin tightening due to the study of the facial muscles. This is a whole complex of anti-aging and healing programs that awaken and use the body's internal reserves. Blood circulation improves, the metabolic processes of the epidermis and the removal of harmful substances from the human body are accelerated, the skin regenerates at a faster rate than usual. The author notes that the correct execution of exercises will not only develop weak muscles, but also remove hypertonicity and cramps of those muscles that have been overloaded.

The entire program is based on several principles.

• The skin itself does not age. Muscle corset, which includes the muscles themselves, as well as nerves, blood vessels and bones, is responsible for its elasticity and youth. Negative changes in this corset entail changes in the dermis.
• Wrinkles occur where there is muscle spasm. A healthy strong muscle should always be in a slight tension, but when it becomes redundant, the skin contracts and a crease appears. The complex is aimed at relieving excessive tension and returning the muscles to the necessary tone.
• Healthy muscles are healthy skin. Proper work with the muscles will rejuvenate the face and body. Their tension will tighten the skin and enhance its regeneration, and their relaxation will help get rid of edema and blocks.
• It is necessary to deal with skin health since youth. All wrinkles and folds begin to be laid in the facial muscles since adolescence. It is important to detect and remove all blocks and clamps as early as possible, preventing, and not removing wrinkles that have arisen.

Despite the fact that the mechanisms of skin aging have long been studied, many scientists are still working on a solution to this problem.

Aging due to several factors.

• This is fluid congestion that can lead to lymphostasis. Disturbed blood circulation leads to atony of the skin, it becomes dull and flabby. All metabolic processes of the body are slowed down, which, in turn, can even lead to serious diseases.
• This is daily constant stress. As a result, muscle tissue grows in volume and freezes in spasms, which leads to stretching and sagging of the skin, the appearance of bryl and the second chin.
• These are fascial traction. Fascias are muscle membranes connected into a single system and linking all the muscles into a single complex. A spasmodic section of one muscle leads to tension of the entire fascial complex and changes posture and facial features.

Thus, by preventing and eliminating these three causes of aging, exercises contribute to:

• improving blood circulation and blood supply to the epidermis;
• increased lymphatic outflow;
• skin structure improvement;
• restoration of facial contours and clarity of jaw lines;
• decrease in static muscles of the face and neck;
• eliminate wrinkles and increase the smoothness of the skin;
• enhanced soft tissue lifting;
• improving the functioning of the facial muscles and jaw muscles;
• eliminate bryly and the second chin.

Despite the scientific approach and the great effectiveness of exercises, classes have certain contraindications.

It is impossible to carry out manual (and especially vacuum) manipulations in the following cases:

• various inflammations and abscesses in the area that needs to be massaged;
• congenital problems with the cervical-lumbar spine, osteoporosis;
• injuries to the jaw, clavicle or spine, as well as traumatic brain injuries;
• malfunctions in the circulatory system;
• hypertension and vascular disease;
• inflammation of the ternary or facial nerve;
• various diseases of the epidermis (warts, eczema, psoriasis);
• serious diseases, such as oncology, diabetes mellitus or diseases of the immune system;
• psychological disorders, addictions.

It is advisable to consult with your doctor before starting a course even for a healthy person. Exercise will not eliminate the defects caused by a particular disease.For example, if edema is caused by any disease, then massage of the swollen tissues will only increase the stretching of the skin.

The exercise program will improve the complexion, reduce the thickness of subcutaneous fat on the cheeks and chin. It will restore the contour of the face, tighten the eyelids, make your eyes more open and widen your eyes, eliminate wrinkles. In addition, the complex will improve the condition of the neck: lengthen and give it a beautiful contour, reduce transverse wrinkles. The main thing is to improve posture and relieve tension of the shoulder body. Thus, this is not just facial gymnastics, work is carried out with the shoulder girdle, back and cervical spine.

The program of exercises for the face includes a large complex that acts on all the muscles of this zone.

Exercises are designed to reduce and completely remove wrinkles and smooth the skin. But also the complex will help improve sleep: it will become easier to fall asleep and wake up, the sleep will be deeper and will allow you to feel more rested. To do this, place the index finger of the leading hand over the eyebrow, leaning it against the skin with the side. At the temple, you need to emphasize with the thumb of the same hand, stretching the skin. In general, it looks like a visor formed with one hand.

The other hand is wound behind the head and is brought to the skin area located above the first hand. In a circular motion, the skin is tightened in the direction from the eyebrow to the edge of the hair, after which the hands change, and the whole procedure is repeated for the other half of the forehead. And you can also massage the middle part of the frontal lobe. The palms are located on the face so that the little fingers are in contact with each other in the center of the forehead. Spiral movements of the palms massage the skin in a direction from the bottom up from the center of the forehead to its edges.

The next exercise will help to relax the muscles of the forehead, return the eyebrows to the correct position. One hand is located on the back of the head, and the other is placed on the forehead. Forehead tissue should be slowly pulled up to the hairline, while moving the nape of the neck to the neck with the second hand.

To make the eyes wider and increase the orbit around the inner corner, you need to stretch the skin a little. To do this, with the index and middle fingers of one hand, you need to form the letter “V” and, with your palm in your hand towards the eyes, attach them to the outer corner of the eyebrow and under the outer corner of the eye. The resulting "fork" skin is stretched to the sides of the eye, and then moves towards the nose. Another similar exercise can be done by applying the index finger to the middle of the eyebrow, and the big one to the middle of the cheek. The skin is stretched and compressed in different directions, massaged in a circular motion. After stretching, you need to open your eyes as wide as possible and blink quickly several times.

In order to raise the corners of the lips, it is necessary to put the index fingers of both hands on them. In this case, the thumbs lie on the arc of the jaw on both sides of the chin. With light movements, the fingers are pulled toward each other, relaxing the muscles of the chin. The exercise can be repeated for each corner of the mouth separately.

To reduce nasolabial folds and increase their lymphatic drainage, the following exercise is perfect. The index finger of one hand is placed on the wing of the nostrils, and the finger of the second hand on the point at which the crease begins. The fingers move in such a way that each of them draws a half figure eight. This will relax the muscles. After that, the index fingers lie along the nasolabial folds towards the nose and, with light vibrating movements from the bottom up, “iron” the fold. This will remove excess water from the area.

In order to raise the upper lip and the wings of the nose, you need to pinch the edge of the nostrils with two fingers of one hand, and put the fingers of the other hand at the inner corner of the eye on the same side of the face. The lower fingers move to the upper and hold for a few seconds at the highest point.

To restore elasticity to the oval of the face and smooth cheeks, you must perform an exercise called "Scream". It will remove spasms of the jaw muscles and lower it to the correct position. To do this, open your mouth and lower the lower jaw to the neck. The lips are extended in such a way as if the letter “O” is pronounced. At the same time, the palms are located in the junction of the lower and upper jaws and press on the muscle, stretching and smoothing it. The eyes during the exercise should be wide open to stretch the skin of the face. Thus, the exercise is performed by those who develop bryl with age. For those with a chin “crawling” up with age, it is necessary to place the palms on the cheeks and move them to the direction of hair growth.

All facial exercises can be performed both in the sitting position and in the supine position. This is especially convenient when facial gymnastics is performed immediately after waking up, directly on the bed. The main thing in such exercises is not to overdo it with tightening the skin, especially around the eyes.

Exercises for the cervical spine are fundamental exercises. In order to achieve maximum success in the restoration of the epidermis and its rejuvenation, you need to start the daily complex with them.

To lengthen the neck, improve blood circulation and reduce pain in osteochondrosis, you must perform an exercise called "Hanger". To do this, it is necessary to freely hang your head down without pressing your chin to your chest. Leaving your head down, you need to raise your shoulders up and stay in this position for about 30 seconds. Then you can return to the starting position by lifting your head.

The second exercise, which allows you to work out the muscles of the neck, is the following set of actions. Hands are placed on the lower back, one shoulder rises, the shoulder blade is retracted. The head turns in the opposite direction from the shoulder, while the chin should gradually rise. In this position, you need to linger for 30 seconds, and then return to the starting position, lowering the shoulder, but leaving your hands on the lower back. After three repetitions, the shoulder changes.

To reduce transverse wrinkles and eliminate the second chin, you need to perform the "Frame" exercise daily. Hands rise and bend at the elbows, palms cover the elbows, forming a kind of frame above the head. The head leans down, and the shoulders stretch upward, straightening the spine. After that, one hand is placed on the chest, and the second under the chin and neck is slightly extended by extending the arms in different directions.

An extended neck is often found in people who spend a lot of time or work at a computer. Because of this, pain in the shoulders appears, the face changes. In order to align the neck, you must regularly perform the following steps. Hands are wound behind the back and are compressed into a lock, the neck is extended forward without tilting the head. In this position, you need to linger for 30 seconds. After this, it is necessary to carry out the opposite actions: to clasp your hands in the lock in front of the body, and to pull the neck back.

To remove muscle clamps and lengthen the neck, you need to raise one shoulder and tilt your head towards it, stretching the neck as much as possible on the other side, and then freeze in this position for at least 30 seconds. Repeat the exercise for the other side of the neck. Stretching and contraction of the muscles of the back surface is carried out in a similar way, only the shoulders at the same time rise and fall at the same time.

In order to straighten the spine and open the chest, you can do many different exercises. One of them is the “Sail” exercise, which not only opens the chest, but also stretches the muscles of the hands and enhances lymphatic drainage of the body. To do this, you need to stand in the doorway, putting your palms on the jambs, after which, without taking your palms off, take a wide step forward. In this position, you need to hold out for at least 30 seconds, and then relieve stress by bending your back outward and lowering your head.

The second exercise for the back is the so-called zero gravity. It will stretch the spine and relax all clamps of the spinal muscles. It’s best to do it on fitball, but you can do it without it. First you need to bend forward, as if hugging a big round ball (or actually hugging it), and stay in this position for at least half a minute. After this, it is necessary to bend in the same way in the opposite direction and also linger in this position.

The third exercise to correct your posture is called Active Standing. It is necessary to stand in such a way that the feet are located exactly under the shoulders, the tailbone was directed to the floor, and the buttocks were slightly tense. The whole body should make a straight line from the top of the head to the very heels. In order to perform the exercise, you need to smoothly stretch the crown of the head up, while opening the chest and taking the shoulder blades back. It is necessary to linger in this position much longer than in other exercises, namely from 3 to 5 minutes. And you can perform this exercise at any time of the day while at work, standing in the line of the store or during a trip by metro.

A special place is occupied by exercises with a special roller., which will help relieve back pain, reduce swelling and even contributes to weight loss. Best of all, a ready-made juniper roller, purchased in a specialized store, or made by yourself, is suitable for this. The roller should be laid on the floor and lie on it so that the roller is strictly under the navel. The elongated legs are connected by the little fingers, the arms are extended above the head and also touch each other with the little fingers. In this position, you need to stay at least a couple of minutes, adding 20-30 seconds to the duration of the exercise for every second day. Thus, it is possible to bring the lead time to 10-15 minutes, which will favorably affect the health of both the spine and many internal organs.

The full basic course includes more than 40 different exercises that affect the facial, cervical and spinal muscles and ligaments. The principle of their implementation is similar to some principles of performing yoga asanas - you need to take some position in space, feel the tension or relaxation of certain muscles and stay in this position for a while.

You can list some basic movements that most of the rest are based on:

• abduction of the shoulder, arms, shoulder blades;
• tilts of the head, body;
• muscle strain through action;
• muscle strain in the arms;
• muscle clamping with action;
• muscle clamping in the hands;
• massage.

In addition, massage is divided into vacuum and sculptural.

• Vacuum Facial Fitness - This is a muscle massage using small vacuum jars. He needs a set of three cans, the smallest of which is needed to work out small areas (skin around the eyes, lips); a medium-sized jar is needed to massage the nose and temporal lobes; a large jar is needed to work out large muscles of the cheekbones, forehead and chin. Such a massage will enhance blood circulation, increase the production of natural collagen and smooth out facial wrinkles.
• Sculpted Facial Fitness - This is a massage of the muscles with the hands.During the session, those muscles that are practically not involved in ordinary life become tensed and relaxed, which allows the skin to get more nutrition and oxygen, strengthen it and reduce visible defects.

You can focus on one method of massage, but to achieve the best result, it is recommended to combine or alternate vacuum and sculptural massage. In this case, you must either delimit it by zones or by time, do not start the second immediately after the first.

The exercise system was designed in such a way that any person could perform it independently at home.

There are several rules that you should familiarize yourself with before you start practicing this method.

• 30 seconds. This rule states that any compressed or stretched muscle (or muscle group) must be kept in a state of tone for at least 30 seconds, otherwise the necessary effect will not be obtained.
• Crick. Almost all exercises involve a slow but strong stretching of certain muscle groups. This is necessary in order to restore their original length, which they lost due to spasm. Since the main pressure is not produced on the muscle tissue itself, but on its shell (fascia), it is necessary to carry out all the manipulations quite carefully.
• Pretension. Pretension is the tension of the tissues in the opposite direction or opposite to it. It is performed before many basic exercises and is done until the muscle is completely relaxed at the site of exposure.
• Load. Do not push the fascia too much. Almost no exercise requires effort, moreover, in some exercises they are even harmful. Particularly carefully necessary to dose the load, performing facial massage in the eyes, lips and sinuses.
• Fixation. At the end of some exercises, you need to fix the stretched muscle for some time with your fingers or hands. Usually from 3 to 5 seconds is enough for this.

The sequence of any exercise should look like this.

• The face is cleaned of cosmetics, tight clothes and underwear are removed from the upper body.
• The palms are heated by friction and applied to those areas that will be affected.
• After the skin is slightly warmed by warm hands, you can begin to manipulate, moving from light touches to strong stretches.
• First, the neck and back are worked out, then the face. On the face, the forehead is first processed, then the cheeks and after all the chin.
• Vacuum massage begins with the largest jar, advancing as it progresses to the smallest.
• After the massage, the skin should be warmed up again with rubbed palms and allowed to cool for several minutes before applying makeup or putting on clothes. And you can also additionally rehabilitate the skin with a nourishing cream or mask.

Almost all doctors of different specializations approve and consider the Osminina technique effective, since this technique is based on medical research and the principles of the human body. On various Internet resources you can find many enthusiastic reviews from women and men of different ages. Many people note that after a couple of months of exercise, the oval of the face became much clearer, the second chin significantly decreased or completely disappeared, and the nasolabial folds became not so deep. Ladies describe improved posture, neck elongation, and even the loss of a few extra pounds. Many forums post pictures before and after with the results.

Such impressive results can be achieved only by regular 1-1.5 hour classes. Therefore, those who performed the exercises irregularly most often left negative feedback on the network, saying that the technique was useless and very expensive.However, there is a category of people who got pain during class. This indicates either the incorrect execution of the exercise, or any contraindications that they ignored or did not know.

The program is very rarely carried out in salons, because it was designed for individual use. On the shelves of bookstores and on the net you can see books by both N. Osminina herself and many of her followers who have released their own copyright courses based on this set of exercises.

The best reviews nonetheless collected the first books of the author:

• "Fitness for the face";
• "The Resurrection of the Face, or Ordinary Miracle."

The first describes the principles of the methodology, gives basic exercises and recommendations for their implementation. Talks about how to restore and maintain the lost youth of the skin and the health of the muscle corset. The second book plunges the reader deeper into the causes of deformation and aging of the skin, describing the processes that occur during this. Many satisfied buyers advise both books to purchase, because this set of exercises is a real find for those who want to maintain health and beauty for many years.

You will learn more about exercises from the next video.