Exercises for face and neck at home

Every year the skin of the face and neck changes: it dries out, it becomes more flabby, small wrinkles appear. In pursuit of beauty, some go over various expensive preparations, others fall under the knives of specialists. However, it is not at all necessary to immediately resort to such costly and dangerous methods that carry certain risks. Significantly improve the structure of the skin and tighten it can be independently and practically without attachments. Exercises for the face is practically the only alternative to plastic surgery for skin rejuvenation.

There are many different facebook courses that can be purchased in the form of video tutorials or special author courses. Developed around the 2000s, the program of the Russian doctor Osminina NB, 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 work of the facial muscles. This is a whole complex of anti-aging and health-improving programs that awaken and use the body's internal reserves. Blood circulation is improved, metabolic processes of the epidermis are accelerated and the removal of harmful substances from the human body, skin is regenerated with greater speed than usual. The author notes that the correct exercise will not only develop weak muscles, but will also remove the hypertonus and the spasms of those muscles that have been overloaded.

The whole program is based on several principles.

• The skin itself does not age. For its elasticity and youthfulness is the muscular corset, which includes the muscles themselves, as well as nerves, blood vessels and bones. Negative changes of this corset entail changes in the dermis.
• Wrinkles occur where there is muscle spasm. A healthy strong muscle should always be in a little stress, but when it becomes redundant, the skin shrinks and a fold appears. The complex is aimed at removing 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 allow you to get rid of edema and blocks.
• It is necessary to deal with the health of the skin from a 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 clips as early as possible, warning rather than removing the wrinkles that have occurred.

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

Aging is due to several factors..

• It is a stagnant fluid that can lead to lymphostasis.Impaired blood circulation leads to atony of the skin, it becomes dull and flabby. All metabolic processes of the body slow down, which, in turn, can even lead to serious diseases.
• This is a daily constant stress. As a result, muscle tissue grows in volume and stiffens in spasms, which leads to stretching and sagging of the skin, the appearance of bullets and a second chin.
• This fascial traction. Fascia are muscular membranes, connected in a single system and connecting all muscles in a single complex. The spasm site of one muscle leads to tension of the entire fascial complex and changes the posture and facial features.

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

• improving blood circulation and blood supply to the epidermis;
• increased lymphatic drainage;
• improve skin texture;
• restoration of facial contours and clarity of jaw lines;
• reducing the static nature of the muscles of the face and neck;
• eliminate wrinkles and increase the smoothness of the skin;
• enhanced soft tissue lifting;
• improving the function of the facial muscles and jaw muscles;
• eliminate bryle and a second chin.

Despite the scientific approach and greater efficiency of the exercises, the classes have certain contraindications.

Manual (and especially vacuum) manipulations should not be performed in the following cases:

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

Even a healthy person before the start of the course, it is advisable to consult with your doctor. Exercises will not eliminate defects caused by a particular disease. For example, if the swelling is due to any disease, then massage of the swollen tissue will only strengthen 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 the eyes more open and widen the eyes, eliminate wrinkles. In addition, the complex will improve the condition of the neck: it will lengthen and give it a beautiful contour, reduce transverse wrinkles. The main thing is to improve posture and relieve tension in the shoulder hull. Thus, it is not just a facial gymnastics, work is being done with the shoulder girdle, back and cervical region.

The program of exercises for the face includes a large complex acting 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 to 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 above the eyebrow, leaning it against the skin with the side. At the temple you need to focus on the thumb of the same hand, pulling the skin. In general, it looks like a visor, formed with one hand.

The other hand starts up behind the head and is brought to the skin above the first hand. The skin is tightened in a circular motion 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. You can also massage the middle part of the frontal lobe.The palms are located on the face in such a way that the little fingers touch each other in the center of the forehead. Spiral palm movements massage the skin from the bottom up up from the center of the forehead to its edges.

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

To make the eyes more open, and increase the orbit around the inner corner, you need to slightly stretch the skin. To do this, with the index and middle fingers of one hand, you need to form the letter “V” and, placing your hand with your palm to your eyes, attach them to the outer corner of the eyebrow and under the outer corner of the eye. Obtained by the “fork”, the skin is stretched to the side of the eye, and then moves towards the nose. Another such exercise can be done by putting your index finger to the middle of the eyebrow, and the big one to the middle of the cheek. The skin is tightened and compressed in different directions, massaged with circular movements. After the end of stretching, you need to open your eyes as wide as possible and blink several times quickly.

In order to raise the corners of the lips, you must put the index fingers of both hands on them. At the same time, the thumbs lie on the jaw arc on both sides of the chin. With light movements, the fingers tighten towards each other, relaxing the muscles of the chin. 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 where the fold begins. Fingers move in such a way that each of them draws half of the figure eight. This will relax the muscles. After that, the index fingers lie down along the nasolabial folds towards the nose and with light vibrating movements from the bottom up, as if “stroking” 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 place 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 linger for a few seconds at the highest point.

To return the elasticity of the facial contours and smooth the cheeks, you must perform an exercise called "Scream". It will remove the 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. Lips are drawn in such a way as if pronounced the letter "O". The palms are located in the zone of connection of the lower and upper jaws and press on the muscle, stretching and smoothing it. Eyes during exercise should be wide open to stretch the skin of the face. In this way, the exercise is performed by those who develop a flea with age. But those who with age chin "crawling" up, you need to have a hand on the cheeks and take them to the side of hair growth.

All exercises for the face can be performed both in a sitting position and in a prone 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 the skin tension, especially around the eyes.

Cervical exercises are fundamental exercises. In order to achieve maximum success in restoring the epidermis and its rejuvenation, it is necessary to begin the daily complex with them.

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

The second exercise to work out the neck muscles is the following set of actions. Hands are placed on the lower back, one shoulder rises, the scapula 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 original, dropping his shoulder, but leaving his hands on the back. After three repetitions the shoulder changes.

To reduce transverse wrinkles and eliminate a second chin, it is necessary to perform the “Frame” exercise daily. Arms rise and bend in elbows, palms cover elbows, forming a peculiar frame above the head. The head leans down, and the shoulders stretch up, straightening the spine. After that, one hand is placed on the chest, and the other under the chin and neck is slightly pulled out by spreading the arms in different directions.

The neck pulled forward is often found in people who spend a lot of time or work on a computer. Because of this, there is pain in the shoulders, changing face. In order to align the neck, you must regularly perform the following steps. Hands are turned behind the back and compressed into a lock, the neck is pulled forward without tilting the head. In this position, you need to stay for 30 seconds. After this, it is necessary to carry out the reverse actions: to clasp the 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 from the other side, and then stand in that position for at least 30 seconds. Repeat the exercise for the other side of the neck. The stretching and contraction of the muscles of the back surface is carried out in a similar way, only the shoulders are raised and lowered simultaneously.

In order to straighten the spine and open the chest section, you can do a lot of different exercises. One of them is the exercise “Sail”, which not only opens the chest, but also stretches the muscles of the arms and strengthens the lymphatic drainage of the body. To do this, you need to stand in the doorway, put your palms on the shoals, and then, without taking your palms off, take a broad step forward. In this position, you need to hold on for at least 30 seconds, then relieve tension by bending your back out and lowering your head.

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

The third exercise to correct 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 is directed to the floor, and the buttocks are slightly strained. The whole body should be a straight line from the top to the heels. In order to perform the exercise, you need to gently pull the crown of the head up, opening with the chest and taking the shoulder blades back. It takes much longer to stay in this position than in other exercises, namely from 3 to 5 minutes. And it is possible to perform such an exercise at any time of the day, while at work, standing in the store's queue or during a trip on the subway.

A special place is occupied by exercises with a special roller., which will help relieve back pain, reduce swelling and even promotes weight loss.Best of all, ready-made juniper roller, purchased from a specialty store, or made with your own hands, is suitable for this. The cushion must be placed on the floor and placed on it in such a way that the cushion is strictly below the navel. The elongated legs are joined by the little fingers, the arms are extended above the head and also touch each other by the little fingers. In this position, you need to stay at least a couple of minutes, adding 20-30 seconds of exercise time to every second day. Thus, it is possible to bring the execution time to 10-15 minutes, which will favorably affect the health of both the spine and many internal organs.

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

You can list some of the basic movements on which most of the rest are built:

• shoulder, arm, shoulder blade abduction;
• head and body inclinations;
• stretching the muscles through action;
• stretching the muscles of the arms;
• muscle clamping with action;
• muscle clamping hands;
• massage.

In addition, the massage is divided into vacuum and sculptural.

• Vacuum facial fitness - this is muscle massage with the help of small-sized vacuum jars. It requires a set of three cans, the smallest of which is needed to work out small areas (the skin around the eyes, lips); a medium-sized jar is needed for massaging the nose and temporal lobes; A large jar is needed to work out the large muscles of the cheekbones, forehead and chin. This massage will increase blood circulation, increase the production of natural collagen and smooth facial wrinkles.
• Sculptural Facial Fitness - This is a muscle massage with the help of hands. During the exercise, those muscles that are practically not used in everyday life are strained and relaxed, which allows the skin to get more nutrition and oxygen, strengthen it and reduce visible defects.

You can stay on one method of massage, but for best results it is recommended to combine or alternate between vacuum and sculptural massage. At the same time, it is necessary either to delimit it by zones or by time; it is not necessary to 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 a few rules that you should read before starting to engage in 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 desired effect will not be obtained.
• Crick. Almost all exercises involve 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 in this case is not on the muscle tissue itself, but on its shell (fascia), it is necessary to carry out all the manipulations rather accurately.
• Preload Pretension is the tension of tissues in the opposite direction or opposite to it. It is performed in front of a variety of basic exercises and is done until such time as the muscle does not completely relax at the site of impact.
• Load. Do not press on the fascia too much. Virtually no exercise requires effort, moreover, in some exercises they are even harmful. Especially carefully it is necessary to dose the load, performing a facial massage in the area of ​​the eyes, lips and sinuses.
• Fixation. At the end of some exercises you need to fix the stretched muscle with your fingers or hands for some time. Usually it is enough for this from 3 to 5 seconds.

The sequence of any exercise should look like this.

• The face is cleared of cosmetics, tight clothing and underwear is removed from the upper part of the body.
• The palms are heated by friction and are applied to those areas that will be affected.
• After the skin has warmed slightly from warm palms, you can begin manipulations, moving from light touches to strong stretch.
• First, the neck and back are worked through, then the face. On the face, the forehead is processed first, then the cheeks and after the whole chin.
• Vacuum massage begins with the largest jar, moving as it goes to the smallest.
• After the massage, the skin needs to be warmed again with pounded palms and allowed to cool for a few minutes before applying makeup or putting on clothes. You can also rehabilitate your skin with a nourishing cream or mask.

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

Such impressive results can be achieved only by regular 1-1.5 hourly occupations. Therefore, those who performed the exercises irregularly often left negative feedback online, saying that the method was useless and very expensive. However, there is a category of people who have received painful sensations during classes. This indicates either improper performance of the exercise, or any contraindications that they ignored or did not know.

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

The best reviews nevertheless 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. Describes how to return and preserve the lost youth of the skin and the health of the muscular corset. The second book plunges the reader deeper into the causes of skin deformation and aging, describing the processes occurring in this process. Many satisfied customers advise both books to purchase, because this set of exercises is a real find for those who want to preserve health and beauty for many years.

You will learn more about the exercises in the following video.