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Physiological program to strengthen the muscles of the face and neck

The most important advantage of this program is that it can be beneficial at any age! Exercise regularly and you will get something energetic and freshface, which you deserve!

Physiological program to strengthen the muscles of the face and neck

The program of basic exercises to strengthen the muscles of the face and neck is a simple system that begins with a general warm-up, stress relief exercises.You can do it yourself by any available, well-known method. Then move on to a series of specific exercises for each problem area of ??the face and neck. Some of them can not be mastered immediately, and the results will not come instantly. But facialthe musclesrespond very well toexercises, so with constant training you will feel their benefit: your appearance will become more healthy, young and energetic, your complexion will improve.

Exercises to strengthen the muscles of the face and neck

  • Exercise 1. Circular muscle of the eye (m. Orbicularis oculi)
  • Exercise 2. Muscle, wrinkling eyebrow (m. Corrugator supercilii)
  • Exercise 3. Muscle of the proud (m. Procerus)
  • Exercise 4. The muscle that contracts the upper eyelid (m. Levator palpebrae superior)
  • Exercise 5. Nasal muscle (m.nasalis)
  • Exercise 6. The muscle lowering the septum of the nose (m. Depressor septi nasi)
  • Exercise 7. Circular muscle of the mouth (m. Orbicularis oris)
  • Exercise 8. Large zygomatic muscle (m. Zygomaticus major)
  • Exercise 9. Small zygomatic muscle (m. Zygomaticus minor)
  • Exercise 10. The muscle lifting the Trenbolone cycle - Change Your Body upper lip (m. Levator labii superioris)
  • Exercise 11. The muscle lifting the upper lip and wing of the nose (m. Levator labii superioris alaque nasi)
  • Exercise 12. Muscle lifting the corner of the mouth (m. Levator anguli oris)
  • Exercise 13. Muscle lowering the corner of the mouth (m.depressor anquli oris)
  • Exercise 14. The muscle lowering the lower lip (m. Depressor labii inferioris)
  • Exercise 15. Buccal muscle (m. Buccinator)
  • Exercise 16. The chin muscle (m.mentalis)
  • Exercise 17. Incisors (mm. Incisivi)
  • Exercise 18. The cranial muscles (m. Epicranius)

The most important advantage of this program is that it can benefit a person of any age.Exercise regularly, and you will get that energetic and fresh face that you deserve.

One of the warm-up options from which you can start the whole complex of exercises:

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Warm up is the first stage of any set of exercises.Despite the fact that our complex gives a rather gentle load, it will not hurt us if we relax the upper body, and especially the neck and shoulders. This stimulates blood circulation and prepares us for the rest of the exercises.Thanks to the warm-up, facial exercises will do you more good.

Find a comfortable chair on which you will sit during these and subsequent exercises (but you can choose any place where you will be more comfortable at your discretion). The room should be warm, because then the muscles relax and work better. You should have loose, comfortable clothes that will not constrain movements during the exercise.

  • Start your workout by relaxing your shoulders.
  • Put your hands on your shoulders and circle in a clockwise direction. Gradually increase the diameter of the circles.
  • Return the head to its original position, and then carefully tilt it to the left. Again, move your head to the center and repeat the same in the other direction. So continue until you can tilt your head at an angle of 45 .
  • Pull your shoulders to your ears and relax them again. This invigorating movement needs to be repeated 10 times.

Face relaxation

One of the surest ways to grow old prematurely is to ignorevoltage, which accumulates day by day in our facial muscles.Tension causes blockage of blood vessels and contamination of muscle fibers, this causes new wrinkles to appear, and the tissues covering the muscles become lethargic and lifeless.Relax your face, enjoy the surge of vitality and energy.

  • Sit upright, relax.
  • Place your hands on both sides of the head, above the ears, and with all fingers except the thumb massage your temporal muscles.
  • Look straight ahead. Lower the lower jaw as low as possible, inhale and exhale slowly. Smile as wide as possible. Hold this position longer. Relax and repeat all 10 times. This exercise relieves tension in the deeper parts of the face.
  • Use your fingertips to feel your face, look for where there are still areas of tension that need to be removed. In the end, gently cover your face with both palms.

Now you can move on to the main set of exercises.

Exercise 1. Circular muscle of the eye (m. Orbicularis oculi)

Rejuvenation Area:orbital, zygomatic, infraorbital, frontal.

1) Orbital part (pars orbitalis). The fixation point of the muscle to the bone: the outer circumference of the bony edges of the orbit

The orbital part of the circular muscle of the eye has a very large force at the maximum contraction - squinting of the eye, since the neighboring circumference of the orbit (the muscle that wrinkles the eyebrow, the arrogant muscle, the nasal muscle, and the upper muscles of the mouth circumference) also contribute. Therefore, if possible, neighboring muscles are also fixed, which contract together with the orbital part of the circular muscle of the eye.

To train it, with three fingers (index, middle and ring) of both hands, you need to close the eye sockets so that the muscles of each finger are fixed to the bone edges of the eye socket in two places. It is necessary to fix the muscles without exerting pressure on the eyeball.

The fingers are slightly open and bent. After fixing the muscle, try to squeeze your eyes tight while resisting your fingers.
Alternate relaxation with squinting eyes in time with the second hand of the clock 20 times.

2) Century-old (pars palpebralis)

a) upper eyelid

Fixation point to the bone:upper bone edge of the orbit. Find three points: 1. inner - at the level of the inner corner of the eye; 2. medium - in the middle; 3. outer - at the level of the outer corner of the eye.

The skin of the upper eyelid is gently pushed up with three fingers, fixed to the upper bony edge of the orbit.

Close your eyes with your upper eyelid 20 times, resisting your fingers.

b) lower eyelid

Fixation point to the bone:lower bony edge of the orbit. For three points, see paragraph a).
Press lightly on the three fixation points of the muscle and try to close your eyes with steroids pills the lower eyelid 20 times.

Exercise 2. Muscle, wrinkling eyebrow (m. Corrugator supercilii)

Rejuvenation Area: glaser, frontal, upper part of the nasal region

The fixation point of the muscle to the bone:superciliary arches at the level of the middle and outer third of the eyebrow.

Gently pressing on the fixation points of the muscle with the index and middle finger, try to wrinkle the eyebrows 20 times.

Exercise 3. Muscle of the proud (m. Procerus)

Rejuvenation Area:nasal, frontal, orbital.

Physiological program to strengthen the muscles of the face and neck

The point of fixation of the muscle to the bone: located between the eyebrows and above the glabella supra-hypostasis - the supra-graft.
With the index finger and middle finger of the right hand, pressing on the fixation point, lower the skin of the interbrow space down 20 times.

Exercise 4. The muscle that contracts the upper eyelid (m. Levator palpebrae superior)

Rejuvenation Area:orbital

The fixation point of the muscle to the bone:three points on the upper bony edge of the orbit (see How To Quickly Find Trenbolone Acetate for Sale and Never Feel Sorry exercise No. 1a).

It also trains as the upper eyelid of the circular muscle of the eye.

The skin of the upper eyelid is gently pushed up with three fingers, fixed to the upper bony edge of the orbit.

Close your eyes with your upper eyelid twenty times, resisting your fingers.

Exercise 5. Nasal muscle (m.nasalis)

Rejuvenation Area:nasal labrum

Physiological program to strengthen the muscles of the face and neck

The fixation point of the muscle to the bone:two points located on both sides of the midline on the cartilaginous part of the nose.

With two fingers, grab the cartilaginous parts of the backs of the nose, creating resistance to trying to narrow the nostrils 20 times.

Exercise 6. The muscle lowering the septum of the nose (m. Depressor septi nasi)

Rejuvenation Area:tray, labrum.

Physiological program to strengthen the muscles of the face and neck

Muscle fixation point:septum of the nose.

With two fingers (thumb and forefinger) hold and resisting the fingers to lower the nasal septum together with the upper lip 20 times.

Exercise 7. Circular muscle of the mouth (m. Orbicularis oris)

Rejuvenation Area:upper lip, lower lip, nasal, chin, infraorbital, zygomatic, buccal.

Physiological program to strengthen the muscles of the face and neck

The fixation point of the muscle to the bone:teeth of the upper and lower jaw, except for large molars.

1) The front part (peripheral fibers)

With the fingers of both hands (index, middle, and ring), fix the soft tissues of the mouth to the teeth, resisting the fingers to collect the lips into the tube and pull them forward 20 times.

2) The labial part (central muscle fibers under the red border of the lips)

Rejuvenation Area:labrum, labrum

a) Open your mouth, press your lips to your teeth without moving your jaws, try to close your lips.

b) Tightly pressed lips, wrap them inward, creating resistance with teeth.

Repeat 20 times.

Exercise 8. Large zygomatic muscle (m. Zygomaticus major)

Rejuvenation Area:buccal, zygomatic, infraorbital.

The fixation point of the muscle to the bone:the skin of the corner of the mouth is fixed to the canine and the molar of the upper and lower jaw.

Since the muscle is strong enough, the skin of the corner of the mouth is fixed with two fingers (index, middle) to the teeth, and a movement resembling a smile is made 20 times.

Exercise 9. Small zygomatic muscle (m. Zygomaticus minor)

Rejuvenation Area:infraorbital, labial.

Physiological program to strengthen the muscles of the face and neck

The fixation point of the muscle to the bone:the skin of the nasolabial fold above its middle, is fixed to the alveolar elevations of the upper jaw.

Close the skin of the nasolabial folds with the palmar surface of the index fingers, fixing the skin, pull the corners of the mouth outward and upward, towards the auricles (smile with the upper lip) 20 times.

Exercise 10. The muscle lifting the upper lip (m. Levator labii superioris)

Rejuvenation Area:infraorbital, buccal (medial part), nasal, upper labial.

Physiological program to strengthen the muscles of the face and neck

The fixation point of the muscle to the bone:the skin of the nasolabial fold above its middle is fixed to the alveolar elevations of the upper jaw.

Compress the nasolabial fold along its entire length with the index fingers, and bend the upper lip with bent middle fingers, fix it to the teeth and resisting the fingers to try to lift the upper lip 20 times.

Given that this also reduces the muscle that lifts the upper lip and wing of the nose, the tips of the index fingers should prevent the expansion of the nostrils.

Exercise 11. The muscle lifting the upper lip and wing of the nose (m. Levator labii superioris alaque nasi)

Rejuvenation Area:nasal, tray, upper labial, infraorbital.

The fixation point of the muscle to the bone:nasolabial fold, a point located at the level of the nostrils, and the wings of the nose are fixed with the tips of the index fingers preventing their expansion.

The position of the fingers as in exercise No. 10, but the direction of traction to the inner corner of the eye. Lift only the middle part of the nasolabial fold.

Repeat the exercise 20 times.

Exercise 12. Muscle lifting the corner of the mouth (m. Levator anguli oris)

Rejuvenation Area:labial, labial.

Physiological program to strengthen the muscles of the face and neck

The fixation point of the muscle to the bone:upper and lower fangs, small molars.

Fix the skin in the corners of the mouth with two fingers (index, middle), pull in the direction of the outer corner of the eye 20 times.

Exercise 13. Muscle lowering the corner of the mouth (m.depressor anquli oris)

Rejuvenation Area:lower lip, chin, lower lip.

Physiological program to strengthen the muscles of the face and neck

The fixation point of the muscle to the bone:the skin of the corners of the mouth is fixed to the teeth.

With two fingers (index, middle), the corners of the mouth are fixed and fall as if expressing disgust or disgust 20 times.

Exercise 14. The muscle lowering the lower lip (m. Depressor labii inferioris)

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Rejuvenation Area:lower lip, chin, lower lip.

Physiological program to strengthen the muscles of the face and neck

The fixation point of the muscle to the bone:the skin of the lower lip is fixed to the teeth of the lower jaw.

The lower lip is pressed to the fixation HCG in bodybuilding: How to Cycle Like A HCG online Ninja! point with three fingers (index, middle, ring) of both hands below the red border, when you try to lower the lip, the fingers create resistance.

Repeat exercise 20 times.

Exercise 15. Buccal muscle (m. Buccinator)

Rejuvenation Area:buccal, upper lip, lower lip.

The fixation point of the muscle to the bone:the skin of the upper and lower lips and corners of the mouth is fixed to the teeth of the upper and lower jaw.

a) with three fingers (index, middle, ring) of both hands, the skin of the upper and lower lips and corners of the mouth is fixed to the teeth, stretch outward 20 times.

b) inflating cheeks with resistance so that air does not exit through the mouth. Close the mouth tightly with the position of the fingers indicated in the previous exercise, but only press on the pouting cheeks with the index fingers, resisting them. Repeat the exercise 20 times.

Exercise 16. The chin muscle (m.mentalis)

Rejuvenation Area:lower lip, chin.

Physiological program to strengthen the muscles of the face and neck

The fixation point of the muscle to the bone:two points on both sides of the midline on the front-lower edge of the jaw.

Try to shift the skin of the chin up, having previously fixed the skin (with the index and middle fingers of the right hand) by resisting the fingers.

Exercise 17. Incisors (mm. Incisivi)

Rejuvenation Area:labial, labial.

Trains with circular muscles during exercise number 7.

Exercise 18. The cranial muscles (m. Epicranius)

The fixation point of the muscle to the bone:the skin of the superciliary arch is fixed to the frontal bone.

1) frontal abdomen (venter frontalis)

Rejuvenation Area:frontal, orbital, temporal, parietal.

Slightly bending the index and thumbs, gently press on the brow arches and, resisting the fingers, wrinkle your forehead 20 times.

2) the occipital abdomen (venter occipitalis)

Rejuvenation Area:occipital, parietal, mastoid, frontal.

The occipital abdomen of the cranial muscle pulls the tendon helmet back, simultaneously contracting along with the ear muscles. Therefore, exercises for the ear muscles are suitable for training this muscle.

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Rejuvenation Area, muscle bone, fixation point muscle, point muscle