Did you know that the youth of the face largely depends on the muscles of the neck, because thanks to the correct balance, the face receives oxygen and nutrients? Therefore, a set of rejuvenating exercises needs to start from the neck!
Traditionally, Revitonics pays, first of all, attention to the neck muscles, because the youth of the face directly depends on their condition. The correct balance of the neck muscles determines whether our face will receive a sufficient amount of blood - and therefore oxygen and nutrients necessary to “feed” both our brain and our skin. Taking this fact into account, our mini-complex was built, in which we start working with the neck, and only then move on to various areas of the face.
We remind you that these techniques can be performed if there are no contraindications for facial massage and exercise therapy exercises for the neck-shoulder girdle.
"Feast"
This technique works with the occipital region - the basis of the youth of our face. Removes pathological deflection in the cervical region, returns the correct statics of the neck. Relieves tension from the neck and lengthens its back surface. Helps reduce the “withers” in the area of the seventh cervical vertebra. Improves blood supply to the head, helps cope with headaches caused by tension in the suboccipital muscles.
Exercise helps:
- start blood supply to the head;
- relax and lengthen the back of the neck;
- return the “natural” statics of the neck;
- get rid of headaches;
- bring the occipital lymph nodes back to life;
- reduce lymph-fat deposits in the area of the seventh cervical vertebra.
The technique is performed on the principle of post-isometric muscle relaxation. This is a technique in which, after a phase of slight resistance, a phase of muscle relaxation occurs.
Note! The exercise is performed very slowly and carefully.
How to do it: The essence of the work is soft counteraction provided by the hands. Try to overcome the resistance of your hands with your head, holding this position for 1-2 minutes. Everyone has their own strength - focus on comfortable sensations.
Stage 1. Clasp your hands and place them on the back of your head. Tilt your head down. Under the weight of the head, self-stretching of the occipital muscle group occurs. Stay in this position for 30 seconds.
Stage 2. Using your hands to resist, slowly lift your head up. Try to overcome the soft resistance of your hands with your head. Everyone has their own counterforce, focus on comfortable sensations. Try to feel the stretching of the occipital region in two directions: from the occipital region up - towards the crown, and down. This stage should take you 1-2 minutes.
After static muscle tension, the body will reflexively relax them.
Stage 3. While in the same position - hands locked on the back of the head, head down, stop working against resistance and relax. Again, feel how the back of your neck and occipital area are gently stretched under the weight of your head. Stay in this position for 30 seconds.
How much to do: 1-2 times a day.
Forehead
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1. Place your index fingers in the middle of your forehead, parallel to your eyebrows. Pull your fingers down towards your eyebrows while looking up. Next, press on your forehead and push your eyebrows up. Do 10 repetitions and completely relax.
2. Place your entire palm on your forehead. While holding the skin, raise your eyebrows. Do several repetitions of 10 seconds each, relaxing your forehead muscles between sets.
3. Press your palm against the skin at the hairline and pull it back. Do eight cycles of tension and relaxation. Then, leaving your hand in the same position, close your eyes. Look down and move your eyeballs left and right. Perform the exercise for 6–7 seconds.
4. Open your eyes wide while raising your eyebrows as high as possible. Repeat the exercise 10–12 times, increasing the pace towards the end of the exercise.
"Text Neck Correction"
The exercise allows you to:
- step by step restore the correct cervical deflection;
- relieve stress from all anterior structures of the neck;
- reduce tension and swelling in the larynx;
- lengthen the back of the neck.
Contraindications: all diseases of the thyroid gland (hypothyroidism, hyperthyroidism, autoimmune thyroiditis, nodular goiter, cysts, nodes).
How to do it: Keep your head straight. Clasp the fingers of both hands and place them on the back of the head, placing the thumbs on the border of the hairline. Lock in this position until you feel tight contact of your hands with the back of your head for about 5-10 seconds. Next, gently press the back of your head onto your hands and hold this position for 1 minute.
How long to do: 1 minute, 1 time per day.
Tips and tricks
Gymnastics for women against wrinkles on the neck includes various sets of exercises. However, after any of them, you need to make patting movements with a damp towel or hand on the chin in its lower part.
Initially, it is recommended to do the exercises in front of a mirror. This will help evaluate the correctness of their implementation. Then you can do gymnastics at any free time. It takes no more than 5 minutes to perform gymnastics.
In some cases, gymnastics of the cervical region may be contraindicated:
- young age (below 20 years) due to inappropriateness;
- local skin damage;
- acute infectious diseases;
- elevated temperature;
- rehabilitation after surgery.
Often contraindications are temporary. Gymnastics can be performed from either a sitting or standing position. It is useful to wipe the skin with ice cubes to increase its elasticity. When going outside, you need to use cosmetics with UV protection.
“Clear oval” (lengthening the side surface of the neck)
How the reception works:
- tightens the oval;
- removes all sagging in the chin and cheeks;
- improves skin condition;
- lengthens the neck;
- makes it more flexible.
How to do it:
1. In the first phase (30 sec.) we try to bring the muscles of the lateral surface to maximum fatigue.
Slowly, with muscular effort, as if it is difficult for you, lift your shoulder up. Then tilt your head towards your shoulder. You should feel and see that you have the maximum number of folds in your chin area. Hold for 30 seconds. Pay attention to the correct technique: at this time you should bring your shoulder as close as possible to the base of your neck. Return to the starting position.
2. In the second phase , we gently lengthen the neck muscles, freeing the arteries and lymphatic ducts.
We begin the stretching process. One hand rests on the collarbone, the second hand rests on the jaw area. In the tilting position, we stretch the side surface of the neck and lengthen it. Return to the starting position. Also perform the stretch for 30 seconds. If you have time, increase the time to 1 minute.
Perform both phases of the exercise on the other side.
How much to do: 1 time per day.
Is it possible to get rid of wrinkles on the neck with exercises?
The appearance of wrinkles on the neck is caused by weakening of the muscles. The anatomical features of this delicate area are also significant. The skin in the décolleté and neck area is very thin due to the almost complete absence of fat. Since the epidermis contains a small number of melanocytes, the skin of the neck often suffers from direct sunlight. These factors cause premature aging of the skin and the appearance of wrinkles.
The following factors are known to contribute to the appearance of wrinkles on the neck:
- Prolonged sun exposure and frequent visits to the solarium. It should be remembered that thin skin is vulnerable to the adverse effects of ultraviolet rays and bad weather conditions.
- Obesity. Adipose tissue is distributed evenly throughout the body, forming a kind of collar on the neck. With sudden weight loss, the skin sags, which also contributes to the appearance of wrinkles.
- Age-related changes. The fat layer becomes thinner over time, and the production of elastin and collagen decreases.
- Heredity. Sometimes the appearance of wrinkles at a relatively young age is due to a genetic predisposition.
- Load on the neck muscles. Constant movements lead to stretching and sagging of the skin.
- Poor posture. Wrinkles appear more often in women who slouch or lead a sedentary lifestyle.
- Lack of vitamins, protein and minerals. The skin of the cervical region ages quickly with insufficient intake of vitamin E. Sometimes diets become the cause of vitamin deficiency.
- Use of low-quality cosmetics. With improper care, the skin quickly becomes wrinkled and dry.
You can get rid of wrinkles in the décolleté and neck area through special exercises. You need to start preventive measures in advance, before the first wrinkles appear. This will help avoid their occurrence and aggravation.
Important! Women can use various sets of exercises to train their neck muscles. Gymnastics includes various exercises that are most suitable for a particular woman.
"Icebreaker"
How the reception works:
- straightens his curled shoulders;
- does not allow slouching;
- visually lengthens the neck;
- makes the décolleté area smooth;
- forms the habit of calm, even breathing;
- instantly calms you down!
Why is the technique called “Icebreaker”? The palms, like the stern of an icebreaker, reveal the chest area with all their weight. To do this, constantly create tension in the tissues in this area in different directions. To feel the powerful resistance force that greets you, do not smooth your skin, but overcome the rigid muscular pull of your pectoral muscles!
Contraindications: breastfeeding. The intake has a strong lymphatic drainage effect, so there is a risk of infection entering the general lymph flow.
How to do it: Clasp your hands, pressing the bases of your palms tightly to the center of your sternum. Inhale and as you exhale, gently lower your shoulders and shoulder blades down. The lock stands statically on the chest. Feel the gentle stretch along the entire line of your shoulder girdle. Make a rolling-pushing movement with the palms of your hands, displacing the breast tissue. Hands move like an icebreaker, point them in different directions, trying to separate the two halves of the chest area.
Breathe calmly and evenly.
Attention! This exercise is performed very slowly. Fascia hates speed! Only forward, smooth movement.
How much to do: 5-6 times, 1-2 approaches per day.
Exercise No. 1: “Pull-Push”
Purpose of reception:
- launching active work of the intercostal muscles, muscles of the chest, upper limbs, deep muscles of the spine;
- improving tissue drainage of the upper limbs and chest;
- improvement of blood circulation in the tissues of the upper extremities and chest;
- return of freedom and ease of movement.
How to do it:
Sit on a chair, straighten your back, bend your knees, without lifting your feet off the floor. Straighten your arms and extend them in front of you. As you inhale, turn your palms towards you and point your arms, bending your elbows, towards your chest, as if you are pulling something towards you. At the same time, stretch your chest forward, slightly increasing your lumbar arch.
Next, as you exhale, direct your arms away from you, straightening them at the elbows and bending your hands at the wrist joints, as if you were pushing something away from you with your palms. Round the thoracic and lumbar regions at the same time. Complete the familiar movement with a rotation in the hip joints, gently roll back and forth on your sit bones, including your entire torso and breathing in the work.
How much to do:
10-12 breathing cycles.
ATTENTION
If you have hypertension, use with caution. Monitor your blood pressure levels after performing the exercise. If there are contraindications to exercise therapy for the cervico-brachial region, check with your doctor whether “Pull-Push” is suitable for you.
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General rules of Facebook building
Gymnastics for the face and neck have many options. Having studied the Facebook building exercises, we can identify recommendations that are of a general nature and organization.
Rules common to all:
- Anti-wrinkle exercises must be carried out regularly, then the result will be noticeable within a few weeks.
- It is better to put stress on the muscles in the morning, after sleep. While the body is in a relaxed state, the exercises will be much more effective, and the lifting of spirit and mood will last until the evening.
- You can start doing such gymnastics at any age. After 25, age-related changes begin to occur in a girl’s body. To maintain youth, it is important to strengthen the muscles of the face and neck. Closer to 40 years of age, training should be almost daily.
- Before training, remove makeup. A contrast shower and a light massage will come in handy.
- If you have free time, you need to do gymnastics every time. When sitting in traffic jams, watching a movie, during lunch at work. First you need to identify the most problematic area of the neck, where there are many wrinkles, and find simple exercises aimed at solving the problem.
- Start gymnastics by warming up the neck, moving on to the main exercises. Finish with breathing and relaxing movements. You can add self-massage by rubbing and stroking tired muscles.
- When at home, it is important to perform exercises in front of a mirror to ensure that they are performed correctly. To facilitate blood circulation, keep your back straight.
- After a gymnastics session, it is recommended to shower and apply nourishing cream or moisturizing milk to the skin of the face, neck and décolleté.
