Facebuilding: the daily 15 minutes

program
to look 10 years younger

Samuel Greenberg
Text Copyright © 2019
 Warning the author is not responsible for any undesirable
consequences in case of the use of medical products without
consultation with the doctor. Every attempt was made to
provide accurate data. All information provided in this book
does not replace medical advice.

Disclaimer notice:
Please note information in this book for educational purpose only.
Every attempt has been made to providing accurate and complete
information. Readers recognize that creator is not participating in rendering
legitimate, money related or proficient guidance.
By reading this book reader agrees that under no circumstances are the
author is not responsible of direct or indirect loses as a result of using
information in this book including - but not limited - any possible errors,
omissions and inaccuracies.
 Annotation
To look ten years younger is quite realistic without injections and costly
surgeries, which give only a temporary effect. The complex of exercises,
massage and grooming procedures will help you to smooth wrinkles, defeat
problem skin and restore healthy color to the face.
Every day, thousands of women, following the recommendations of this
book, after a month and a half get a steady rejuvenation facial skin effect,
and the first results become noticeable after two weeks.
The book will help those, who have long struggled with the signs of aging
and problem skin, and those, who have only recently noticed the
imperfections.
I want to warn you that you will have to work with your face consistently
and in a disciplined manner, because fitness for the face has a peculiarity. If
you stopped practicing it, after some time you will lose the result. But this
also applies to any other facial procedures, for example, Botox injections
should be done every four months and the threads for the facelift should be
renewed every six months.
Table of contents
Chapter 1. Introduction
Chapter 2. How to do exercises
Chapter 3. Exercises for a beautiful neck
Exercise 1. Lengthening the neck to the side
Exercise 2. Lengthening the neck from behind
Exercise 3. Look over the shoulder
Chapter 4. Exercises for a smooth forehead
Exercise 1. Smooth forehead
Exercise 2. Do not frown
Exercise 3. Push apart eyebrows with your fingers
Chapter 5. Exercises for rejuvenating skin around the eyes
Exercise 1. Open eyes wider
Exercise 2. How to correct lowering eyebrows and upper eyelid
Chapter 6. Return the youth to the infraorbital region
Exercise 1. Stretching lower eyelids
Chapter 7. Exercises for a neat nose
Exercise 1. Neat nose
Exercise 2. Nose massage
Chapter 8. Exercises for the tonus of the middle and lower face
Exercise 1. Nasolabial folds smoothing
Exercise 2. Cheeks lifting
Chapter 9. Chewing muscle relaxation
Exercise 1. Stretching the chewing muscles
Chapter 10. Exercises for beautiful lips
Exercise 1. Fish
Exercise 2. Lips massage
Chapter 11. Exercises against the "second chin"
 Exercise 1. Sharp tongue
Chapter 12. Why does the neck age so quickly?
Exercise 1. Sounds: "Ah" and "U"
Exercise 2. "Bucket"
Conclusion
About Author
Chapter 1. Introduction

Modern cosmetology has in its arsenal a lot of tools for facial rejuvenation:
lifting, wrinkle filling, polishing, mesotherapy and even surgery. All forces
and means are thrown into the fight against age-related changes. However,
they often give a temporary surface effect. The reason for this is simple -
the impact occurs on the skin, but rarely anyone would think of doing face
fitness.
When it comes to a toned body, everyone knows a proven recipe - sports
training! Keeping muscles in shape ensures the body is beautiful silhouette,
elasticity, strength and youth.
The muscles of the body and the muscles of the face are similar in structure,
which means they react equally to training. Fitness for the face, as well as
fitness for the body strengthen and tighten sagging areas that have lost their
tone.
Uneven work of different groups of muscles of the face leads to overstrain
of some and weakening of others. With age, these changes are imprinted on
the face in the form of wrinkles, asymmetry, and changes in the contour of
the face. One can part with the baggage of age-related changes accumulated
over the years and even decades in a month after being engaged in
facebuilding. Regular exercises, alternating tension and relaxation of
various groups of muscles of the face, help to quickly achieve visible
results. No wonder this method is called non-surgical plastic procedure of
the face.
In combination with effective cosmetics and uncomplicated methods of
home facial care such gymnastics gives a quick and lasting effect, as it
fights with all the symptoms of wilting.
It is important to note another plus - face fitness improves diction and even
solves some articulatory problems. Similar exercises use speech therapists
in working with young children. Performing facial gymnastics with a child,
you will have fun playing, useful for both mother and baby.
Facebuilding is a simple, natural and effective way to prolong the youth and
beauty of your face!
Chapter 2. How to do exercises

Our body is so designed that the muscles help each other in difficult work.
Such muscles are called synergists. Unfortunately, it is precisely because of
the synergistic work's coherence that it is difficult to work out one area
without driving another into a muscle spasm.
Therefore, the key task of this methodology is to form a skill to feel,
visualize the work of your muscles and to ensure that one muscle is
working in isolation from others. For example, when you work out the
zygomatic muscles, you have to ensure that lifts the upper lip and the wing
of the nose does not get involved in the work.
The course should be carried out daily, but all exercises will not be repeated
every day. For example, exercises for the neck and collar area will not be
superfluous, and it is difficult to overdo them. But the forehead muscle, if
you act on it correctly, the next day after doing the exercises will not be able
to get involved in the work anymore and this is not necessary. After all, the
facial muscles, as well as the muscles of the body, must rest. In this case we
talk about a full-fledged isolated work of the muscles in the area, which the
exercise is directed to.
When should you do the exercises?
They can be performed during the day, at any time. However, it's not
advisable you to perform them just before bedtime, because working with
the muscles of the face cause a surge of cheerfulness in many people. And
if you perform the complex in the morning, you will receive an additional
bonus in the form of eliminating puffiness after sleep and more efficient
operation of the morning portion of the cream.
It’s strongly recommended that you perform a complex in front of a mirror
in order to control your movements, make sure that other parts of the face
are not included, and that the skin does not wrinkle.
Before starting the exercises, carefully study the technique of their
implementation.
Chapter 3. Exercises for a beautiful neck

The beauty of the face begins with the neck. We will start with exercises
aimed at working with rigid neck muscles (located in hypertonia). This part
of the complex should be performed daily, even if it seems to you that
everything is in order with your neck.
The incorrect position of the shoulders and neck in everyday life leads to
the fact that the upper part of the trapezius muscle, the belt,
sternocleidomastoid and occipital muscles are strained, Fig. 1.

Fig. 1

Often the balance of the muscles of the neck and collar zone is disturbed to
the limit: the muscles of the anterior surface of the neck are weakened, and
the superficial muscles on the back of the neck are constantly tense.
All muscles need normal blood circulation, recovery of elasticity, tone and
mobility, especially this is not enough for people who have already been
diagnosed with cervical spondylosis, or just being formed. Over time, the
muscles get used to constantly being in a tense state, and you can no longer
relax them yourself and you need to resort to special techniques. In
addition, for violations in the neck and collar zone lymphatic drainage
processes worsen.
Why is this happening? Imagine that the neck is a column, and the head is a
roof that rests on this column. Through the pipe that goes along the column,
clean water flows upwards, which washes the roof, and through another
such pipe it flows back along with garbage and dirt. If the column is
straight, this process passes perfectly and the roof always remains clean.
And what will happen if the column collapses or skews? What happens to
the pipes then? Clean water will not be able to fully flow to the roof surface
and will not fully return.
The pipes going up are capillaries through which the skin of the face is
nourished (and not from a jar of cream, as many people think). The blood
carries along capillaries to the tissues oxygen and nutrients from our body.
The lymph also cleanses the facial tissues of excess fluid, breakdown
products of cells, microbes and toxins, moving down the lymphatic vessels
through the neck to the subclavian lymph nodes. This is a kind of sewage.
What happens when the sewer system breaks down? It's clogged up! And
on the face is the same thing! If the lymph flow is disturbed for any reason,
then we have the following:
1. Acne. If the lymph flow is impaired, then everything that should go out
with the lymph will leave the face area through other excretory organs, for
example, through the skin in the form of acne and inflammation.
2. Second chin, bags under the eyes and general ptosis of the face. The
fluid, lingering in the tissues of the face, causes swelling, which increases
the load on the muscles of the face, which sag.
3. Dull complexion, enlarged pores, skin flabbiness. Due to the slow current
of lymph, the nutrition of the tissues is disturbed, the regeneration of the
epidermis is slowed down, oxygen is not enough.
4. Pigmentation. It may also be the result of intoxication of the lymphatic
system.

Therefore, if you have any of these problems, do not rush to buy a jar of
cream "against bags under the eyes" or go to a beautician for the next
procedure. You should try to understand how well your lymphatic system
functions.
That is why it is so important to normalize the state of the muscles of the
neck and collar zone. First of all, neck muscles need to relax and stretch.
Moderate stretching of the muscle increases its contractile effect, with
strong stretching the contracted muscles relax.
The result of working with the neck will be its elongation, elimination of
“withers”, improvement of venous stasis and lymphostasis of the face,
improvement of the general condition, elimination of headaches caused by
spasm and overstrain of the neck muscles. So, let’s get started.
Exercise 1. Lengthening the neck to the side

Technique of the exercise

Starting position: stand up straight, back straight, the pelvis in a neutral
position (without deflection in the lower back, buttocks tense), shoulders
lowered.

Fig. 2, 3

Head goes down to the side shoulder, the hand lies on top of the temple,
reinforcing the movement. Make sure that the head does not fall back and
the chin does not fall forward (Fig. 2), front view.
Put your second hand behind your back, increasing the feeling of stretching
the lateral muscles of the neck (Fig. 3), back view
It is important to ensure that the shoulders do not rise up. Hold the position
for 15-30 seconds, remove the hand from the temple, make a light roll of
the head forward and lift it to its original position.
Repeat the exercise for the other side.
Exercise 2. Lengthening the neck from behind

Technique of the exercise

Starting position is the same as in the previous exercise.

Fig. 4

Head is being lowered forward; hands in the lock are placed on the back of
the head, slightly increasing the pressure (Fig. 4), side view.
Make sure your shoulders do not rise, keep your back straight.
You should feel how the muscles stretch along the entire spine to the
tailbone. Hold this position for 15-30 seconds.
If you did not manage to feel the full stretch from the first time, do not
worry, continue to do the exercise and with time you will achieve the
desired result.
Exercise 3. Look over the shoulder

Technique of the exercise

Starting position: the back is straight, the crown is up, the gaze is straight
ahead, and the shoulders are free.

Fig. 5

We turn our head to the right, paying attention to the fact that the left
shoulder remains in place. With our right hand, we gently strengthen the
turn, slightly pressing on the chin, the left hand helps to the back of the
back of the head (Fig. 5).
Feel the stretching of the muscles diagonally and stay in this position for 15
seconds.
Repeat the exercise for the other side.
Chapter 4. Exercises for a smooth forehead

Physiological Botox
Our forehead frowns uncontrollably whenever we react to some external
stimuli, for example, squinting from the sun. This is normal and
physiological, because we protect our eyes from excessive sunlight. But in
doing so, we drive the frontal muscle into hyper tonus, a spasm, which
causes folds of excess skin or horizontal wrinkles on the forehead.
Beauticians are happy to help us by making injections with Botox so that
the muscle relaxes (or rather paralyzed) and does not respond to the nerve
impulses that the brain sends. It seems to be quite logical, but what happens
sooner or later with a paralyzed muscle? It atrophies and hangs, "dropping"
eyebrows and eyelids down.
This problem can be solved with the help of Botox, more precisely, with the
help of physiological Botox. According to this method, the frontal muscle
works to fatigue thanks to special exercises.
If, as a result of long-term work, muscle fatigue develops, the magnitude of
its contraction decreases. Therefore, the frontal muscle remains in its
natural tone, but due to fatigue, it no longer responds to external stimuli and
the forehead remains smooth.
In this case, the muscle is alive, it feeds, receives nutrients through the
capillary grid, the blood circulation in this area is fully functional, unlike
the forehead with injections of botulinum toxin and the like!
Physiological Botox is effective only for the forehead area, the rest of the
face require a different approach.
Exercise 1. Smooth forehead

Technique of the exercise

This exercise is directed against horizontal wrinkles on the forehead and
prevents the lowering of the eyebrows.
Place your hand on your forehead so that the little finger is located directly
above the eyebrow (Fig. 6). The hand is tight to the skin, but we don’t press
hard on the forehead. Rise up the eyebrows, pushing the hand up.

Fig. 6

What to pay attention to:

1. Maximum work is in the middle of the forehead.
2. Eyes are still, no need to open them. Eyebrows should be raised only by
the frontalis muscle.
3. Ensure that other parts of the face remain motionless; especially pay
attention to the ears and nose.
4. The forehead at hand should not wrinkle with an accordion.
The number of repetitions of the exercise will depend on the degree of your
training, the correctness of the technique for performing the exercises. As a
result, the forehead should be tired: there may be a feeling of numbness or
heaviness, when trying to move the eyebrows. The first time you need to do
at least 40 rises and then the number of repetitions can be reduced to 20.
We conclude the exercise by relieving tension from the muscles: lightly tap
and stroke the worked-out area with the pads of the fingers.
Exercise 2. Do not frown
The muscles of Procerus and Corrugator are responsible for the deformity
of the area between the eyebrows. Thus, exercises on these muscles will
allow us to smooth the area between the eyebrows, lift the upper eyelid and
get rid of the harsh facial expressions.

Technique of the exercise

Fig. 7

We place the index fingers on the forehead directly above the eyebrows and
lightly press it against the skin from the very base (Fig. 7). We do not push,
do not pull down, but simply fix them. Then push fingers apart from each
other by 3-4 mm (movement opposite to frowning). The movement is very
weak, seemingly barely perceptible, but you must feel the inner workings of
the muscles of the eyebrows.

What to pay attention to:

1. Fingers do not move, no need to bring them together, forming skin folds.
2. Do not raise your eyebrows and try to raise them as little as possible.
3. Make sure that the head does not go forward, and the neck does not
stiffen.
4. Upon completion of the exercise, you should feel a slight numbness,
tingling, movement or something similar in the area of the nose. This will
be a sign that the necessary muscles are involved in the work.
Exercise 3. Push apart eyebrows with your fingers

This technique should be done when you were long in the sun and
involuntarily frowned a lot or, if you have a strong hyper tonus of forehead
muscle and the previous exercise is hard or doesn't work for you.
We use our hands to work on the muscle according to the principle of
massage. We stretch the muscle, thereby achieving its elongation and
relaxation.
As a result of such exposure, a spasm is removed, edema disappears, blood
circulation is stimulated, and blood flow and cellular metabolic processes
are improved.

Technique of the exercise

Fig. 8 a, 8 b

Fingers set crochet on the inner base of the eyebrow, fingernail down and
firmly pressed (Fig. 8, a). We are very, very slowly moving pressed fingers
to the sides, acting deeply on the muscles (Fig. 8, b). This is not just a slip
on the surface of the skin.
You should feel the muscle under your fingers stretch.
One such passing by hands is enough to get the effect of relaxation.
The feeling of movement, numbness and warmth should be in the area
between the eyebrows and directly above the eyebrows after exercise. If
there is no such sensation, then you should repeat the exercise.
Chapter 5. Exercises for rejuvenating skin around
the eyes

As a result of physiological aging of the area around the eyes, “crow's feet”
appear from the outer corner of the eye, bags and swelling under the eyes
and lowering the upper eyelid.
One of the first tasks that we want to achieve through exercise is to
strengthen the orbital part of the eye's circular muscle. Have you noticed
that with age it becomes more difficult to open your eyes wide? If a child is
surprised, it can be seen in his eyes, which literally fall out of orbit. With
age, the look becomes “tired”, and when some women “at the age of” open
their eyes, this is not even always noticeable.
Most often, this movement is compensated by the eyebrows, which means
the frontal muscle. Thus, we force in tonus the muscles of the forehead even
more, and the circular muscle of the eye to act only in the direction of the
eyelid closure.
Having learned to control this muscle, you can easily remove residual
muscle tension and establish good blood circulation in the eye area, which
will also improve the nutrition of the skin around the eyes.
The result of the work on the circular muscle of the eye will be an open
look, a healthy and tightened area of the lower eyelid, an elastic upper
eyelid, a reduction in the "crow's feet".
Exercise 1. Open eyes wider

Technique of the exercise

The main idea of the exercise is to open your eyes as much as possible, as
if you were very surprised or scared. It is very important that during this
exercise you do not raise your eyebrows or wrinkle your forehead.
Therefore, if it doesn't go well, you should learn to open your eyes
correctly. This must be done in front of the mirror in order to control the
absence of movements in other zones.

Fig. 9 a, 9 b

Further we complicate the movement. We put on the eyes "glasses", folded

from the fingers, so that the fingers fit snugly to the skin (Fig. 9, a). There
should be no gaps between the "glasses" and the face.
We continue to open our eyes, feeling the work of the muscles under the
fingers. Concentrate on these sensations.
Open your eyes, hold for 2 seconds and relax. Repeat this up to 20 times.
Now you need to open your eyes as much as possible and stay in that
position. Continuing to keep the eye open, tightly close the movable eyelid
(Fig. 9, b).
Leave your eyes statically open and at the same time dynamically close
your eyelids while holding "glasses" from the fingers on the eyes.
Technique of movement: put your fingers to the area of the eyelids and,
holding them in this position, open your eyes. By holding our eyes open
with force, we firmly close the mobile eyelid for two seconds, then open
our eyes and repeat.
Perform the exercise 20 times.
Do not forget to relieve tension from your eyes by stroking the area of the
eyelids or gently tapping with your fingertips.
Exercise 2. How to correct lowering eyebrows and upper eyelid

As you know, with age, the eyebrows begin to fall, thereby provoking a
ptosis of the upper eyelid, which after some time literally falls on the
mobile eyelid (the effect of a “drop eyebrow”). You noticed that
grandmothers, to look younger, paint themselves eyebrows above their
natural location.

Why do eyebrows go down with age?

1 First, because of the frontal muscle, which, changing its natural tone and
begins to fall and pulls the eyebrows down.
2 Secondly, the circular muscle of the eye “shrinks” with age, and the eyes
seem to sink inward, and the skin that has become “redundant” descends,
causing the effect of the “hanging century”.

Moreover, if the skin of the lower eyelid is tightly connected to the muscle,
then we get wrinkles around the eyes. And if the eyelids often swell, then
there are bags under the eyes. Therefore, it is necessary to work to ensure
that the eyebrow remains in place and does not fall below the position. This
is the purpose of the following exercise.

Technique of the exercise

Starting position: back is straight, look straight ahead. Put the phalanx of
the thumb directly below the eyebrow closer to the edge (Fig. 10, a)
(approximately ⅔ of the outer edge of the eyebrow) and literally 2 mm lift
it up.
 Fig. 10 a, 10 b

Further, however strange it may sound, we press the eyebrow on the finger,
pushing it down (Fig. 10, b). To do this, try to cover the upper eyelid, as if
trying to close your eyes. Under the finger, you will feel a slight beating of
the muscle. If you feel nothing, try to close your eyes tightly.
In order to properly do this exercise, you need to visualize, represent the
work of the muscles.

What to pay attention to:

1. Do not forget to control your posture and neck position.
2. Don't frown! Keep your forehead still and not wrinkled!
Repeat the exercise 20-40 times.
Chapter 6. Return the youth to the infraorbital
region

The main problem in this area are the bags and swelling under the eyes. But
there is an equally unpleasant problem - the nasolabial sulcus (Fig. 24).
This is the "dropping" of the lower eyelid, which forms at the inner corner
of the eye and descends down to the cheekbone. This flaw noticeably ages
man.

Fig. 11

The situation is aggravated by the fact that over the years the fatty
subcutaneous layer becomes thinner and the cavities under the skin, the so-
called eye sockets, become even more visible.
The saddest thing is that if dark circles from getting enough sleep are easily
corrected with the help of concealers, then the depressions under the eyes,
bags and horizontal wrinkles are not corrected by anything.
And the infraorbital muscle is responsible for the formation of the
nasolacrimal sulcus and other irregularities in this area. It is also involved in
the formation of the under eye area. There is reason to argue that not all
people, this muscle works well enough in everyday life.
Nevertheless, her condition is very important not only to prevent the bags
and nasolacrimal sulcus, but also to form the appearance of the entire
infraorbital region.
The following exercise will allow you to work out this muscle, to normalize
the microcirculation in this area, to start the processes of lymphatic
drainage, and hence, to get rid of the swelling under the eyes and
nasolacrimal sulcus.
Exercise 1. Stretching lower eyelids

Fig. 12 a, 12 b

Technique of the exercise

Starting position: attach your hands so that four fingers are on the
protruding part of the cheekbones, and slightly press them (Fig. 12, a). Back
straight, look ahead forward in front of you and slightly upward for
convenience.
Leaving your hands still, try to squint only in the lower eyelid, as if you
want to cover your eyes only with it. Pull the eyelid up - you should feel
how the muscles work under your arms (Fig. 12, b).
Relax and perform the movement 20 more times.

What to pay attention to:

1. Do not try to turn your eyes high up; look just above the horizon line.
2. Make sure that the forehead, eyebrows, upper eyelid or cheeks are not
involved in the movement.
3. After the exercise, you should feel heavy or numb in the infraorbital
region. To relax the muscles and relieve tension, tap with your fingertips
over the worked area.
Chapter 7. Exercises for a neat nose

Why do neat, slender noses grow wide or long with the tip down? And here
it was not without muscle deformation.
With age, the nose muscle loses its tone and, under the action of
gravitational forces, goes down and lowering the tip of the nose. Visually,
the nose seems to have lengthened. That is why it is widely believed that
the nose grows during life, which in fact, of course, is not the case. The
nose stops growing at the same time as the rest of the body.
Thus, the task of the next facebuilding technique is to restore the natural
tone of the muscles of the nose, to normalize the microcirculation in the
tissues, to remove the swelling. As a result, the nose will become more
subtle and neat and will not fall over time.
Exercise 1. Neat nose

Fig. 13

Technique of the exercise

We put the index finger under the tip of the nose and slightly raise and fix
it.
Further, we press the tip of the nose on the finger (Fig. 13). The finger itself
and the head remain motionless and do not interfere with the movement in
any way. This movement of the nose will resemble the face of a rabbit that
sniffs something.

What to pay attention to:

1. Only the nose works.
2. Upper lip is not involved in movement.
3. Do not frown, do not squint, and do not wrinkle your forehead during the
exercise.
4. The back of the head is relaxed, the head does not move forward when
moving.
The number of repetitions varies from 20 to 50 times depending on how
well the muscle works. You can calmly do the exercise until you get tired.
Exercise 2. Nose massage

Fig. 14

Massage technique
Having completed the previous exercise, we immediately begin to
“massage” the nose: with the index finger, we make a movement from the
tip of the nose up the nose, deeply affecting the muscles. You should do this
movement 5–8 times until you feel that the nose has “risen” (Fig. 14). Feels
like it may seem that the nostrils opened and became wider.
Thanks to this massage, the blood supply to nose muscle is improved, the
microcirculation in the nose area is normalized, excess fluid leaves, and the
muscle returns to its natural physiological position.
Chapter 8. Exercises for the tonus of the middle
and lower face

First, let's talk about where the flakes and nasolabial folds come from.
The lower part of the face is “held” by a large number of different muscles
and, believes me, not all of them are involved in speaking or smiling.
Remember that when you are very long and laughing heartily, your cheeks
start to hurt. So, this is because at this moment all the muscles that are not
used to such loads are involved as much as possible.
In addition, because of the various facial expressions, emotional masks that
we try on every day, we drive a number of muscles in the lower part of the
face into the hyper tonus. For example, the expression "disgust", which
aggravates the nasolabial fold or "discontent", because of which the corners
of the lips fall.
Thus, the main purpose of the facebuilder in the formation of the lower part
of the face is the return of the physiological tone to the muscles that are out
of balance in one direction or another (hypotonic or hypertonic).
Let's start with one of the most common problems - nasolabial folds.
The problem of nasolabial folds can be caused by several reasons.
1. Incorrect bite or jaw shape.
2. The structure of the skull. Some people from birth have a deep nasolabial
triangle that creates the prerequisites for the early formation of the
nasolabial fold, and therefore the earlier struggle with it.
3. Age changes, (Fig. 15). With age, the layer of elastin becomes smaller,
therefore, the “excess” skin is more and more, and the nasolabial folds are
more pronounced.

Fig. 15
The first thing we can do is to eliminate as far as possible facial expressions
that provoke a contraction of the muscles responsible for the formation of
nasolabial folds: fastidiousness, pressing the lips and compressing the jaws.
The second is to relax and stretch the muscles that lift the upper lip and
nose wing. The third is to return the natural tonus of the large and small
zygomatic muscle.
Exercise 1. Nasolabial folds smoothing

Fig. 16

Technique of the exercise

Set the index fingers with an edge (nail up) on the base of the muscle that
lifts the upper lip and wing of the nose, and press it. The lips are folded into
the letter “o” and pulled down so that the muscles stretch (Fig. 16). Fingers
you should feel the tension of the muscles. Next, twist the fingers out (so
that the nail looked out), thereby increasing the tension of the muscle. Hold
for 30 seconds. This technique is aimed at stretching the muscles, returning
her natural length.
After that, the muscle needs to be relaxed: with the index fingers of the
hands, with circular movements, we massage the area from the base of the
wings of the nose up to the orbital bone and back down. The lips also
remain folded with the letter "o". We carry out from 3 to 5 such movements.

What to pay attention to:

1. During the massage, the face should be clean and dry. If you have just
applied the cream, you should wait until it is completely absorbed.
2. Massage movements should be deep enough to affect the muscle, not the
skin.
Exercise 2. Cheeks lifting
The exercise is complex and aimed at working out not only the cheekbones,
but also the cheek and muscles of laughter. The effect you get is comparable
to the "tightening" of the cheeks, respectively; the lower part of the
nasolabial folds will decrease significantly. In addition, it will help get rid
of the overhanging of the cheeks at the corners of the lips.
The exercise is quite difficult, and you should carefully consider the
technique of its implementation.
The meaning of the exercise is that it returns the natural tonus to the
muscles, “raises” the tissues, normalizes the metabolic processes in this
area, and thus improves skin turgor and complexion.
Exercise works on the muscles of the lower face, which form the high and
beautiful cheekbones, while not exacerbating the nasolabial shaft.

Technique of the exercise

Starting position: the lips are relaxed; we pinch them on both sides with our
fingers, to make it look like a duck's beak. Fingers are in the middle of the
lips. Don't put much pressure, but fix fingers well. Do not squeeze the teeth,
the jaw is free (Fig. 17, a).
 Fig. 17 a, 17 b

Technique of movement: now try to stretch the lips to the sides. The
movement will be similar to the smile of the upper part of the cheekbones
(Fig. 17, b). Relax and repeat the movement 20 times, then hands massages
your cheeks in places where you feel tension.

What to pay attention to:

1. Don't squint. The eye area in this exercise is absolutely not involved.
2. Do not squeeze the lips, they should be relaxed.
3. After the exercise, you should feel numbness and fatigue in the area of
the cheeks. If you do not feel anything, it means that the muscles did not
work or did not work properly. Repeat one more time.
Chapter 9. Chewing muscle relaxation

Now let's talk about the strongest muscles on the face and one of the most
powerful muscles of the body, the state of which significantly affects the
condition of our face.
Chewing muscle is rather large, located in the lower third of the face. its
main function - the raising of the lower jaw - another one is added - it
participates in the formation of the contours of the lower third of the face.
Chewing muscle is involved in the process of teeth compression. When do
we grit the teeth? It happens, when we are angry, cold, tense and afraid of
something. This means that the chewing muscle is very easy to drive into a
state of hyper tonus and its hyper tonus is more serious than just a cosmetic
problem and can cause a number of troubles such as:
1. Headaches. In this case, many Eastern practices include massage of the
chewing muscles and work with its trigger points.
2. Tooth or ear pain.
3. Temporomandibular syndrome.
4. Bruxism (gnashing of teeth). This can lead to destruction and premature
tooth abrasion.

Now let's talk about the influence of the hyper tonus of the chewing
muscles on the condition of our face. The tense muscle leads to facial skin
sagging.
The reason that can affect the tension of the chewing muscles is dysfunction
of the mandibular joint, which can be associated not only with dental
problems, but also with improper bite, nervous tension, stress, and even
excessive exercise. In short, it could be any reasons, which forcing you to
grit your teeth.
Signs of hyper tonus can be:
1. Poorly defined corner of the jaw;
2. Nasolabial folds;
3. "Flabbiness" of the skin due to impaired microcirculation and outflow of
fluid.
In the complex of the facebuilding there are stretching and relaxation
exercises, as well as massage to work with the chewing muscle.
Exercise 1. Stretching the chewing muscles
Exercise seems simple only at first glance. In fact, it requires special control
and accuracy.

Technique of the exercise

Starting position: straight back and neck and look exactly in front of you,
mouth open, lips relaxed. You keep your hands on the base of the lower jaw
in order to avoid its displacement to the sides (Fig. 18, a).

Fig. 18 a, 18 b

Lower the jaw down to the limit as far as possible, but do not allow sharp
pain.
In the lower position, fix the jaw, you may experience discomfort and even
slight pain. Hold this position for up to 10 seconds.
Next, squeeze hands into fists and with finger bones massage the muscle
from the base down to the attachment with the lower jaw (Fig. 18, b). You
should do these massage movements 3-6 times.
After doing the exercise, you should have a feeling that the jaw is not fully
closed or it is difficult to close it.
You need to do this exercise every day or at times when you notice that you
have clenched your teeth tightly or have overstrained your jaw muscles.
Chapter 10. Exercises for beautiful lips

For what our lips look like, the circular muscle of the mouth is responsible.
With age, the circular muscle of the mouth begins to contract and, like a
funnel, draws inward. The excess muscle tissue is collected at the corners of
the mouth, pulling the fibers of the triangular and cheek muscles behind.
This can be noticed by feeling some seal in the corners of the lips. Visually,
the lips become smaller, the corners of the lips are lowered, and sagging
cheeks and purse-like wrinkles appear.
In order to prevent age-related changes associated with the circular muscle
of the mouth and to protect the lips from signs of aging, it is necessary to
avoid its deformation. And for this you need to ensure proper nutrition of
the muscles, good blood supply and microcirculation in this area.
Methods of working with a circular muscle should also be aimed at
returning her natural tonus, which is provided by massage techniques.
Do not forget that in order to avoid hyper tonus of the circular muscle, as I
said above, it is necessary to avoid facial expressions that bring it to this
state, such as pressing of the lips.
Exercise 1. Fish
The exercise at first glance is simple, but nevertheless, you need to be
extremely attentive to the technique of its implementation, as if not working
properly you can not only help but exacerbate the problem.

Technique of the exercise

Starting position: head straight, look in front of you, shoulders lowered and
remain in this position all the time of execution.

Fig. 19 a, 19 b

We put lips in a kiss. But we do not compress them; we leave a small hole
through which air can quietly pass (Fig. 19, a). Try to ensure that only the
inner part of the circular muscle of the lips is strained and the outer part (the
lips themselves) are relaxed. This is necessary in order not to form
transverse wrinkles on the lips and not to drive the muscle into the hyper
tonus.
Next, keeping the lips in a “kiss”, we pull them forward, like a proboscis of
a mosquito, and reveal (Fig. 19, b). This should resemble a predatory
flower, which is revealed in order to capture the insect. We close it back (do
not forget that there should be a gap between the lips) and then turn the lips
into a smile, stretching the corners of the lips to the sides and up (the lips
remain closed). Repeat this further 20 times.

What to pay attention to:

1. Do the exercises slowly and clearly, do not rush.
2. Make sure your lips do not wrinkle much. The jaw is not involved in the
movement.

Now our task is to “break up” the seals formed in the corners of the circular
muscle of the mouth together with the fibers of the triangular and buccal
muscles.
Exercise 2. Lips massage
Massage Technique
Slightly open your mouth and take the corners of your lips with your index
fingers so, that your index finger is inside and your thumb is outside (Fig.
20, a). You should feel the seal of the tissue under your fingers, as if lumps.

Fig. 20 a, 20 b, 20 c

Massage them with dense but slow movements, trying to soften them.
Then open your mouth wider, without ceasing to do the massage
movements. You may feel light pain, but it will quickly disappear. Massage
the area in this way for a minute.
Next, the edge of the circular muscles of the mouth must be stretched. To do
this, open your mouth and put the index fingers of both hands at one corner
of your mouth (Fig. 20, b).
With very slow and deep movements, we stretch the fingers apart vertically
in opposite directions (Fig. 20, c).
It is very important that the movement was slow and deep, and not just an
effect on the skin.
Chapter 11. Exercises against the "second chin"

The maxillary-hypoglossal muscle performs the most important functions,

helping the person to eat and communicate. The problem is that together
with chin-hypoglossal, chin-tongue muscle and other facial muscles they
participate in the formation of the “second chin”.
These muscles belong to the group of muscles located above the hyoid bone
and forming the bottom of the oral cavity. Their dysfunction changes the
shape of not only the chin, but the entire submandibular region. This is due
to the obstruction of the lymph flow in it, which is facilitated by improperly
working muscles.
Exercises aimed at working with the maxillary-hypoglossal muscle, tone up
the lower part of the face, improve local blood circulation and nutrition of
the oral organs, tighten the skin, improve its structure, correct the shape of
the face and reduce the manifestation of the “second chin”.
Working with this muscle is quite simple, only language is involved in the
exercises.
Exercise 1. Sharp tongue

Technique of the exercise

Starting position: the back is straight, the head is straight, and the chin is
clearly pointing forward.
Open your mouth, stick your tongue forward and stretch it, as if your
tongue is Pinocchio's nose and you want to pierce what is in front of you
(Fig. 21 a). Hold for 8 seconds. Feel the area under your chin stretched. You
can put your hand under your chin to check that the muscle we need works.

Fig. 21 a, 21 b, 21 c

Then pull the tongue down and press it to the chin (Fig. 21, b). Hold also
for 8 seconds and then drag your tongue upwards, as if trying to reach the
tip of the nose (Fig. 21, c).

What to pay attention to:

1. If you feel pain in the temporomandibular joints, then you are straining
your jaw or pushing it too hard. Relax the jaw and repeat the exercise again.
2. Lips should be completely relaxed. If you feel that your mouth or cheeks
are tightening, it means that you have connected to the work the circular
muscle of the mouth or the square muscle of the upper lip. Relax them and
repeat again.
Chapter 12. Why does the neck age so quickly?

The appearance of the neck and to some extent of the chin is determined by
a rather atypical subcutaneous muscle of the neck, which is called platysma.
It differs from other muscles of the body in its structure and has a special
attachment, which is why it is more susceptible to age-related changes.
As for the platysma itself, due to the fact that it is little involved in ordinary
movements, it loses its tone early. The ligaments between the skin and the
muscle of the platysma are very dense, so they age at the same time,
because of which longitudinal and transverse wrinkles begin to form on the
neck.
Over time, under the action of gravitational forces, the tissues begin to sag,
which is why the face “goes” down. Platysma muscle is no exception, and,
sagging along with the skin, forms a "turkey neck", and also contributes to
the emergence of a "second chin".
Since platysma by its upper part is woven into the chin, then the position of
the corners of the lips and vice versa depends on its condition. For example,
if your facial expression is arrogance, then your lips will be folded down
into corners, which speed up the aging process of your neck. Or, if, due to
an irregular load, the upper part of the muscle is overstressed, then, by
contracting, platysma will pull the corners of the lips down.
There are a few exercises that affect platysma muscle. They will help to put
our neck in order and cope with the already formed or just forming “second
chin”.
Thus, training the neck muscle should be built so as not to overstretch it,
but at the same time strengthen it. By acting on the muscle, we ensure that
the skin of the neck becomes more elastic, wrinkles are smoothed.
Exercise 1. Sounds: "Ah" and "U"
Technique of the exercise
Starting position: stand up or sit straight, face up, as if looking at the tops of
the trees.

Fig. 22 a, 22 b

Strongly do not throw back your head. You should not experience pain or
significant discomfort in the neck area. Place your hand at the base of the
neck to control movement.
Pull the lips with a straw, silently speaking the letter “U” (Fig. 22, a). Hold
for 3 seconds. Then relax or say “Ah” like end of the name "Hannah"
(Fig.22, b).
Repeat this 15 times.

What to pay attention to:

1. If you feel pain in the back of the head, it means that the head has gone
too low back. Raise it slightly and repeat the exercise.
2. If you do not feel the neck muscles work, then you need to push your lips
forward more strongly.
Exercise 2. "Bucket"
Technique of the exercise
Place your hand on the base of the neck. During the exercise, she simply
lies still, without affecting the process. Push the lower jaw forward. To do
this, you can slightly tilt your head back. Having fixed this position, pull the
lower lip forward and upward, as if trying to let the air out (Fig. 23, a).

Fig. 23 a, 23 b

Then, without changing the position of the jaw, stretch the lower lip to the
left and up, and then to the right and up (Fig. 23, b).
Do this in each direction a total of 30 times.

What to pay attention to:

1. If you feel pain in your jaw or temples while exercising, reduce the
intensity of the exercise.
2. Remember that only the lower lip and the skin of the chin are involved in
the exercise, and the jaw is stationary.
3. If you feel pain in the neck, in the back of the head, it means that you are
overstressing it. Straighten up, straighten your shoulders, lower them down
and repeat the exercise.
4. If you feel pain in the back of your head, then raise your head, do not
throw it back so much.
Conclusion
If you carefully read the book, showed discipline and patience, if you
accurately followed the recommendations and did the exercises correctly,
then you certainly achieved the desired results. Your friends and
acquaintances would be asking you what you did to your face. You can be
proud that you have achieved everything with your work.
Now you need to maintain the results achieved. Do the exercises the
recommended number of times, and you keep your face young and
attractive for life time.
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