1. Sagging in the doorway
Recommendations (read more )...
This exercise is perfect for everyone! We do this exercise in the morning, on our way from the bedroom to the bathroom. And what is important, if you have any serious problems with the spine, then, first consult your doctor!
Since the beginning of the Marathon, we no longer just walk past the doorway, to hang in it is a must. This is the best exercise for straightening the back and shoulder blades, that's it. Stay in the doorway and hang for 30 seconds, as easy as it sounds, and it will not take long to see the result.
There should be no painful sensations. It is important that the body is stretched bar-taut, don't tilt either your hips or your head, the stomach is gathered. Our goal is to create tension between the shoulder blades (watch the video carefully). You can repeat this 3 times 30 seconds each (if you are in a hurry, just 1 rep will do it). But after each session make sure to stretch out (follow the technique in the video). It is better to be standing barefoot on the floor so that it is not slippery, and you do not accidentally slide. Your hands can get numb, this is normal. Soon you will get used to this exercise and you will start enjoying it!
Technique:
1. The feet are at the door frame level.
2. You can be standing on your toes or your entire sole (this way the calf muscle is stretching).
3. Focus all our attention on the shoulder blades.
4. The whole body is stretched bar-taut.
5. After this stretching is a must, knees are slightly bent; you should hug yourself, bent over, and stay in this position for 5 seconds.
Do the sagging every day, for 30 seconds exactly; watch the time or at start counting 101, 102, and so on until 130, which is approximately 30 seconds.
Since the beginning of the Marathon, we no longer just walk past the doorway, to hang in it is a must. This is the best exercise for straightening the back and shoulder blades, that's it. Stay in the doorway and hang for 30 seconds, as easy as it sounds, and it will not take long to see the result.
There should be no painful sensations. It is important that the body is stretched bar-taut, don't tilt either your hips or your head, the stomach is gathered. Our goal is to create tension between the shoulder blades (watch the video carefully). You can repeat this 3 times 30 seconds each (if you are in a hurry, just 1 rep will do it). But after each session make sure to stretch out (follow the technique in the video). It is better to be standing barefoot on the floor so that it is not slippery, and you do not accidentally slide. Your hands can get numb, this is normal. Soon you will get used to this exercise and you will start enjoying it!
Technique:
1. The feet are at the door frame level.
2. You can be standing on your toes or your entire sole (this way the calf muscle is stretching).
3. Focus all our attention on the shoulder blades.
4. The whole body is stretched bar-taut.
5. After this stretching is a must, knees are slightly bent; you should hug yourself, bent over, and stay in this position for 5 seconds.
Do the sagging every day, for 30 seconds exactly; watch the time or at start counting 101, 102, and so on until 130, which is approximately 30 seconds.
Recommendations (read more )...
Our main goal is to wake. As you understand, we do this exercise in the morning, before we eat or drink anything.
We activate all metabolic processes. Blood circulation improves, the lymphatic system wakes up, lymph flow intensifies (it may have diuretic action, that's okay), your metabolism increases.
You may want to have a meal after this exercise, so enjoy!
The point of bouncing is to cause the vibration of the body (watch the video).
Highly important! Support your breasts with your hands!
The knees are slightly bent, feet are straight. Do not jump too high.
If you have excess weight, knee joints problems, visceroptosis, so that you cannot jump, then do the following. Stand on your toes on the floor and bounce with your heels, lifting them literally just a couple of centimeters up, which causes vibration. Knees are also slightly bent. This does not mean that you should hit the heels against the floor; in any case, we want to be careful with the heels! No pain! Soft vibration.
You can do a little warm-up before you start.
Calves are tense, cheeks are shaking, ear buzzing, all of it is okay while jumping. But still, listen to your body and feelings!
Contraindications:
Back problems, some stages of varicosity. Consult your doctor if in doubt!
We activate all metabolic processes. Blood circulation improves, the lymphatic system wakes up, lymph flow intensifies (it may have diuretic action, that's okay), your metabolism increases.
You may want to have a meal after this exercise, so enjoy!
The point of bouncing is to cause the vibration of the body (watch the video).
Highly important! Support your breasts with your hands!
The knees are slightly bent, feet are straight. Do not jump too high.
If you have excess weight, knee joints problems, visceroptosis, so that you cannot jump, then do the following. Stand on your toes on the floor and bounce with your heels, lifting them literally just a couple of centimeters up, which causes vibration. Knees are also slightly bent. This does not mean that you should hit the heels against the floor; in any case, we want to be careful with the heels! No pain! Soft vibration.
You can do a little warm-up before you start.
Calves are tense, cheeks are shaking, ear buzzing, all of it is okay while jumping. But still, listen to your body and feelings!
Contraindications:
Back problems, some stages of varicosity. Consult your doctor if in doubt!
3. Stretching the armpits
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We continue to work on our posture, shoulders, and neck.
Stretching the armpits is aimed at lowering the shoulders and resetting them.
Listen to your body, as you’re doing this exercise (watch the video carefully, follow the technique).
It is important to repeat it every day. You can repeat it at any time of the day regardless of your location because it is very easy to do.
For example, while watching your favorite TV show – stand by the wall and stretch! When tired of household chores stand by the wall and stretch the armpits to relax the back. We want to use our time profitably.
Technique:
1. The distance from the wall is 20-30 cm (8-10 inches), you can adjust it according to your sensations.
2. Place your elbow at the highest limit with no pain.
3. We need to feel the tension exactly in the armpit, and stretch it vertically, along the wall.
4. Keep stretching for 30 sec, you can swing a little but without any pain.
5. Keep your head straight and don't bend the lower back.
6. Repeat for the other armpit.
7. If you feel that the distance of 20-30 cm is uncomfortable for you, come closer, but do not forget that stretching in the armpit should be felt throughout the whole exercise.
8. You can twist your back or turn your hand aside, try any movements to intensify the stretching in the armpit area.
*Watch every video only with sound on! All exercises should be done at least once unless I mention that you need to repeat them 3 times.
Important! We do exercises for the neck, shoulders, and posture while standing up straight. The option of sitting is also possible, but standing is better. You can do these exercises at any time convenient for you.
*Do all the exercises starting from the first one.
*At least 1 repetition per day, the rest is optional.
*Do all the exercises either at once or partially throughout the day. The main thing is to DO them all.
Stretching the armpits is aimed at lowering the shoulders and resetting them.
Listen to your body, as you’re doing this exercise (watch the video carefully, follow the technique).
It is important to repeat it every day. You can repeat it at any time of the day regardless of your location because it is very easy to do.
For example, while watching your favorite TV show – stand by the wall and stretch! When tired of household chores stand by the wall and stretch the armpits to relax the back. We want to use our time profitably.
Technique:
1. The distance from the wall is 20-30 cm (8-10 inches), you can adjust it according to your sensations.
2. Place your elbow at the highest limit with no pain.
3. We need to feel the tension exactly in the armpit, and stretch it vertically, along the wall.
4. Keep stretching for 30 sec, you can swing a little but without any pain.
5. Keep your head straight and don't bend the lower back.
6. Repeat for the other armpit.
7. If you feel that the distance of 20-30 cm is uncomfortable for you, come closer, but do not forget that stretching in the armpit should be felt throughout the whole exercise.
8. You can twist your back or turn your hand aside, try any movements to intensify the stretching in the armpit area.
*Watch every video only with sound on! All exercises should be done at least once unless I mention that you need to repeat them 3 times.
Important! We do exercises for the neck, shoulders, and posture while standing up straight. The option of sitting is also possible, but standing is better. You can do these exercises at any time convenient for you.
*Do all the exercises starting from the first one.
*At least 1 repetition per day, the rest is optional.
*Do all the exercises either at once or partially throughout the day. The main thing is to DO them all.
4. Elbow behind the head
Recommendations (read more )...
Now we are going to focus on our shoulders, our goal is to relax and lower them. The exercise is very simple but highly effective, so leave all prejudices and do it. This will easily relieve all tension in the neck, shoulders, and armpits.
Focus on the shoulders. You may experience new sensations in them, the shoulders may feel like they’re burning, it is okay. There should be no pain, neither in this nor in any other exercises. If something feels wrong, it is better to skip the exercise! Remember: always listen to your body!
Do the exercise at least once, in the morning. Watch the video carefully with the sound on!
Technique:
1. Do the exercise for both sides (right and left elbows).
2. The elbow is behind the head, the wrist is lowered on the shoulder blade, it is stroking the spine top-down. Each time you are doing the exercise, the wrist will go down deeper and deeper, and that is great.
3. We’re grabbing the elbow with our other hand and pushing it, our goal is that the hand (the one behind the back) goes down along the spine.
4. We’re pressing on the elbow as deeply as it’s comfortable and holding it for 30 seconds.
5. Gently and slowly, we’re returning our hand back to its place over the head.
*Do all the exercises starting from the first one.
*At least 1 repetition per day, the rest is optional.
*Do all the exercises either at once or partially throughout the day. The main thing is to DO them all.
Focus on the shoulders. You may experience new sensations in them, the shoulders may feel like they’re burning, it is okay. There should be no pain, neither in this nor in any other exercises. If something feels wrong, it is better to skip the exercise! Remember: always listen to your body!
Do the exercise at least once, in the morning. Watch the video carefully with the sound on!
Technique:
1. Do the exercise for both sides (right and left elbows).
2. The elbow is behind the head, the wrist is lowered on the shoulder blade, it is stroking the spine top-down. Each time you are doing the exercise, the wrist will go down deeper and deeper, and that is great.
3. We’re grabbing the elbow with our other hand and pushing it, our goal is that the hand (the one behind the back) goes down along the spine.
4. We’re pressing on the elbow as deeply as it’s comfortable and holding it for 30 seconds.
5. Gently and slowly, we’re returning our hand back to its place over the head.
*Do all the exercises starting from the first one.
*At least 1 repetition per day, the rest is optional.
*Do all the exercises either at once or partially throughout the day. The main thing is to DO them all.
5. Square the shoulders
Recommendations (read more )...
Our back is bending with aging and time. Shoulders are becoming pressed upwards or twisted forward. Our goal is to reset them. All the spasms are reflected on our faces, the visually shortened neck is making us look older. Facial contours are sagging (watch the video).
Technique:
1. Put your hand behind the neck as far as possible.
2. Take the elbow with your other hand and make a twisting movement up, pressing at the same time, the movement from the bottom up and behind the head, then we press on the hand.
3.Keep pressing for 30 sec.
4. The hand is slowly returned over the top as if returning the joint to its place.
* Do not forget to repeat it on the other hand.
*Do all the exercises starting from the first one.
*At least 1 repetition per day, the rest is optional.
*Do all the exercises either at once or partially throughout the day. The main thing is to DO them all.
Technique:
1. Put your hand behind the neck as far as possible.
2. Take the elbow with your other hand and make a twisting movement up, pressing at the same time, the movement from the bottom up and behind the head, then we press on the hand.
3.Keep pressing for 30 sec.
4. The hand is slowly returned over the top as if returning the joint to its place.
* Do not forget to repeat it on the other hand.
*Do all the exercises starting from the first one.
*At least 1 repetition per day, the rest is optional.
*Do all the exercises either at once or partially throughout the day. The main thing is to DO them all.
Important! Make sure to read this!...
Important! Make sure to read this!
Do the exercises every day, and each time there are more of them! Do everything from the first one to today's last one, at least once a day. The order is not strict.
It is recommendable to do everything at once. If you can't do all the exercises right away, do them throughout the day. It is crucial!
Please, read the description of the videos carefully. Listen to your body, feel it. You should not have any pain when doing the exercises. Though unpleasant sensations are permissible, if sharp pain occurs, immediately stop doing the exercise. If you have any health problems or diagnoses, consult your doctor before doing the exercises. Remember that the Marathon is designed for an average healthy person! Experiment, think less, feel more! During the work-outs concentrate specifically on the exercise and your feelings. Stay hydrated, remember to drink 1.5-2 liters of water per day (unless you suffer from kidney or cardiac edema). If you forget to drink enough, place bottles around the house, put a couple of them into the car so that they can always catch your eyes. Some exercises include working on the lymph, so help your body to get rid of waste products faster with water.
Do the exercises every day, and each time there are more of them! Do everything from the first one to today's last one, at least once a day. The order is not strict.
It is recommendable to do everything at once. If you can't do all the exercises right away, do them throughout the day. It is crucial!
Please, read the description of the videos carefully. Listen to your body, feel it. You should not have any pain when doing the exercises. Though unpleasant sensations are permissible, if sharp pain occurs, immediately stop doing the exercise. If you have any health problems or diagnoses, consult your doctor before doing the exercises. Remember that the Marathon is designed for an average healthy person! Experiment, think less, feel more! During the work-outs concentrate specifically on the exercise and your feelings. Stay hydrated, remember to drink 1.5-2 liters of water per day (unless you suffer from kidney or cardiac edema). If you forget to drink enough, place bottles around the house, put a couple of them into the car so that they can always catch your eyes. Some exercises include working on the lymph, so help your body to get rid of waste products faster with water.
Recommendations (read more )...
Our goal is to remove the spasm in the shoulder girdle, thereby resetting the neck.
That is why we continue to work on the posture. I know you want to move on to the face exercises sooner but trust me, what we are doing now will bear fruit.
We work out the top of our shoulders necessarily every day, in the morning, regardless of breakfast. And even if you do not have signs of a dowager’s hump, we do the exercise anyway. 3 repetitions are a must, and DO NOT forget to stretch the muscles that we have worked out after each exercise. You may feel dizzy, so be careful and stand closer to the sofa/bed (in case you will need to sit down). The exercise is simple, but it helps to lengthen the neck and remove clamps in the thoracic section and cervical spine.
Technique:
1. Keep hands behind your back, make a lock.
2. Shoulder blades are drawn together.
3. Raise your shoulder a bit and lower your head back.
4. Press the back of the head against the top of the shoulder. Create tension and keep it for 30 seconds or until the comfortable limit!
5. The mouth is open to keep the tension off the front of the neck.
6. Stretch the muscles after the work-out, as if we’re pulling the two ends of the muscle in opposite directions. Keep the neck straight, do not tilt the head! (Watch the video with sound on.)
*Do all the exercises starting from the first one.
*At least 1 repetition per day, the rest is optional.
*Do all the exercises either at once or partially throughout the day. The main thing is to DO them all.
That is why we continue to work on the posture. I know you want to move on to the face exercises sooner but trust me, what we are doing now will bear fruit.
We work out the top of our shoulders necessarily every day, in the morning, regardless of breakfast. And even if you do not have signs of a dowager’s hump, we do the exercise anyway. 3 repetitions are a must, and DO NOT forget to stretch the muscles that we have worked out after each exercise. You may feel dizzy, so be careful and stand closer to the sofa/bed (in case you will need to sit down). The exercise is simple, but it helps to lengthen the neck and remove clamps in the thoracic section and cervical spine.
Technique:
1. Keep hands behind your back, make a lock.
2. Shoulder blades are drawn together.
3. Raise your shoulder a bit and lower your head back.
4. Press the back of the head against the top of the shoulder. Create tension and keep it for 30 seconds or until the comfortable limit!
5. The mouth is open to keep the tension off the front of the neck.
6. Stretch the muscles after the work-out, as if we’re pulling the two ends of the muscle in opposite directions. Keep the neck straight, do not tilt the head! (Watch the video with sound on.)
*Do all the exercises starting from the first one.
*At least 1 repetition per day, the rest is optional.
*Do all the exercises either at once or partially throughout the day. The main thing is to DO them all.
7. Trapezoid muscles
Recommendations (read more )...
Relaxed trapezoid muscles might stay almost unnoticed to people who do not know about the important role they play in our beauty. Working them out, you can relieve spasms, tone up facial contours, lengthen the neck, work on the calcifications, lower the shoulders, relax the forehead, and even smooth out the frown line, and get rid of a dowager’s hump on the seventh neck vertebra. It helps you fight osteochondrosis. Do the exercise 3 times on each side every day and stretch those muscles that have just been worked out after each session. And your face and body will take kindly to that. The exercise can be done at any time and anywhere. The most important thing is your will! Remember: you’re doing all of this only to benefit YOURSELF! Find time and opportunities to work out.
Technique:
1.Put your hand on the lower back.
2. Move the elbow behind the back.
3. Raise one shoulder a bit.
4. Turn your head in the opposite direction, diagonally from the raised shoulder, and put the back of the head on the trapezoid muscle. The back of the head itself, not an ear or any other part! Exactly the back of the head. (Watch the video with sound on!) Squeeze for 30 seconds. Remember: tension is okay, but the pain is NOT!
5. Gently get out of the position.
Contradictions: Any disorders in the thyroid gland, hernias in the cervical spine. If you still feel like doing it, first consult your doctor!
*Do all the exercises starting from the first one.
*At least 1 repetition per day, the rest is optional.
*Do all the exercises either at once or partially throughout the day. The main thing is to DO them all.
Technique:
1.Put your hand on the lower back.
2. Move the elbow behind the back.
3. Raise one shoulder a bit.
4. Turn your head in the opposite direction, diagonally from the raised shoulder, and put the back of the head on the trapezoid muscle. The back of the head itself, not an ear or any other part! Exactly the back of the head. (Watch the video with sound on!) Squeeze for 30 seconds. Remember: tension is okay, but the pain is NOT!
5. Gently get out of the position.
Contradictions: Any disorders in the thyroid gland, hernias in the cervical spine. If you still feel like doing it, first consult your doctor!
*Do all the exercises starting from the first one.
*At least 1 repetition per day, the rest is optional.
*Do all the exercises either at once or partially throughout the day. The main thing is to DO them all.
8. Overlap
Recommendations (read more )...
Relaxing the shoulders and opening up the chest, improving blood circulation and just waking up. Resetting the collarbones. This exercise is perfect, if you feel tired during the day, feel overstrained, and the body simply requires some rest. Do it at least once (any repetitions at your discretion), but make sure to do this at least 3-4 hours before bedtime, because afterward, you may not be able to fall asleep easily. The exercise is perfect for those who have a sedentary lifestyle, spend a lot of time in front of the computer, etc. The exercise activates the body, gives new strength, improves brain functioning, and most importantly relieves all tension in the back, spine (thoracic spine), and neck, as well as straightens your posture!
Technique:
1. Overlap the arms (as if you’re hugging yourself, reaching with your hands to the shoulder blades).
2. Wrists are relaxed.
3. You may experience slight numbness in the palms, it is okay, as well as tingling in the fingers.
4.Repeat the overlap, each time trying to hug yourself tighter, and open the breasts more and more.
5.Do the exercise for a minute.
6. Remember which hand (left or right) was on top this time, and switch hands next time (the next day).
*Do all the exercises starting from the first one.
*At least 1 repetition per day, the rest is optional.
*Do all the exercises either at once or partially throughout the day. The main thing is to DO them all.
Technique:
1. Overlap the arms (as if you’re hugging yourself, reaching with your hands to the shoulder blades).
2. Wrists are relaxed.
3. You may experience slight numbness in the palms, it is okay, as well as tingling in the fingers.
4.Repeat the overlap, each time trying to hug yourself tighter, and open the breasts more and more.
5.Do the exercise for a minute.
6. Remember which hand (left or right) was on top this time, and switch hands next time (the next day).
*Do all the exercises starting from the first one.
*At least 1 repetition per day, the rest is optional.
*Do all the exercises either at once or partially throughout the day. The main thing is to DO them all.
9. Neck Side
Recommendations (read more )...
Lengthening of the neck, relieving tension and pressure in it. Also, in this exercise we’re reducing the amount of fluid, dispersing the stagnation, working on the facial contours, and toning them up!
It is better to do this exercise in front of the mirror.
Our goal is to relax our neck and back that work for us all day long. In return, you will get wrinkles reduction, a beautiful neck, and a straight posture. The blood will start circulating again, and you will feel revived!
Technique:
1. Stand in front of the mirror.
2. Pull up the shoulder towards your head and focus on the folds gathered on the side of the neck (I am happy to tell that each time their size will be decreasing).
3. For your convenience, put your hand on the body side (on the waist).
4. You are creating resistance, the ear is pressing down on the shoulder, and the shoulder is pressing upon the ear, and we are keeping the tension for 30 seconds. Then gently get out of the position. (Watching and listening to the video tutorials is A MUST!)
5. Make sure to stretch the muscles after the exercise, I mean the side of the neck, which we worked on. Do not touch the front of the neck, there is a thyroid gland there! And remember to stretch the muscles after any tension, it is important, NEVER forget the stretching!
*Repeat it on the other side.
You can try different positions of the head and ear on the shoulder to feel the tension and compression in the side of the neck. Do it at least 1 time, and in general you can do it as much as you want during the day!
* We’re pressing the shoulder to the neck as much as possible;
* Doing each step, make sure to track the way the tense muscle feels;
Stretch the muscles slowly and gradually;
* You can use oil for a more comfortable stretching;
* The other shoulder should stay relaxed.
*Do all the exercises starting from the first one.
*At least 1 repetition per day, the rest is optional.
*Do all the exercises either at once or partially throughout the day. The main thing is to DO them all.
It is better to do this exercise in front of the mirror.
Our goal is to relax our neck and back that work for us all day long. In return, you will get wrinkles reduction, a beautiful neck, and a straight posture. The blood will start circulating again, and you will feel revived!
Technique:
1. Stand in front of the mirror.
2. Pull up the shoulder towards your head and focus on the folds gathered on the side of the neck (I am happy to tell that each time their size will be decreasing).
3. For your convenience, put your hand on the body side (on the waist).
4. You are creating resistance, the ear is pressing down on the shoulder, and the shoulder is pressing upon the ear, and we are keeping the tension for 30 seconds. Then gently get out of the position. (Watching and listening to the video tutorials is A MUST!)
5. Make sure to stretch the muscles after the exercise, I mean the side of the neck, which we worked on. Do not touch the front of the neck, there is a thyroid gland there! And remember to stretch the muscles after any tension, it is important, NEVER forget the stretching!
*Repeat it on the other side.
You can try different positions of the head and ear on the shoulder to feel the tension and compression in the side of the neck. Do it at least 1 time, and in general you can do it as much as you want during the day!
* We’re pressing the shoulder to the neck as much as possible;
* Doing each step, make sure to track the way the tense muscle feels;
Stretch the muscles slowly and gradually;
* You can use oil for a more comfortable stretching;
* The other shoulder should stay relaxed.
*Do all the exercises starting from the first one.
*At least 1 repetition per day, the rest is optional.
*Do all the exercises either at once or partially throughout the day. The main thing is to DO them all.
10. Frame
Recommendations (read more )...
Often, the exercise that is the hardest for you to do is exactly what you need. If a similar thing happens with this one, it does not cancel the need to do the exercise, because it will become your best friend from the moment you got acquainted. It reduces creases on the neck, the chin, tones up the facial contours, revives the lymph flow and relieves spasms in the trapezoid muscles and neck. Isn’t it just perfect?!
Technique:
1. Without pressing your arms to the ears, raise them and tie them together in such a way over the head to make a frame (watch the video, then repeat).
2. Stretch up along with the shoulders, trying to reach as high as possible.
3. Lower the jaw on the collarbones.
4. Focus on the front of the neck; strain it between the jaw and collarbones.
5. Keep the pressure for 30 seconds, and do not forget to breathe. Make sure to stretch the muscles for 5 seconds after the exercise, but only the lateral ones, remember where the thyroid is!
6. Repeat it at least once a day or even more often.
CONTRAINDICATIONS: Any thyroid problems!
If you have an enlarged thyroid or its nodules, or formations in the thyroid doctors forbid doing exercises on the front of the neck. And I do not recommend it either!
IMPORTANT! During the exercise you might experience a large influx of oxygen and blood, there is a chance you will blush, sweat, and you can feel a little dizzy. It will pass in the future if you do this exercise regularly. But if you can’t handle it, carefully finish doing the exercise, do not suffer, and do not force yourself as well!
* Do all the exercises starting from the first one.
* At least 1 repetition per day, the rest is optional.
* Do all the exercises either at once or partially throughout the day. The main thing is to DO them all.
Technique:
1. Without pressing your arms to the ears, raise them and tie them together in such a way over the head to make a frame (watch the video, then repeat).
2. Stretch up along with the shoulders, trying to reach as high as possible.
3. Lower the jaw on the collarbones.
4. Focus on the front of the neck; strain it between the jaw and collarbones.
5. Keep the pressure for 30 seconds, and do not forget to breathe. Make sure to stretch the muscles for 5 seconds after the exercise, but only the lateral ones, remember where the thyroid is!
6. Repeat it at least once a day or even more often.
CONTRAINDICATIONS: Any thyroid problems!
If you have an enlarged thyroid or its nodules, or formations in the thyroid doctors forbid doing exercises on the front of the neck. And I do not recommend it either!
IMPORTANT! During the exercise you might experience a large influx of oxygen and blood, there is a chance you will blush, sweat, and you can feel a little dizzy. It will pass in the future if you do this exercise regularly. But if you can’t handle it, carefully finish doing the exercise, do not suffer, and do not force yourself as well!
* Do all the exercises starting from the first one.
* At least 1 repetition per day, the rest is optional.
* Do all the exercises either at once or partially throughout the day. The main thing is to DO them all.
11. "Texting Neck"
Recommendations (read more )...
An essential exercise for people in the modern world, sitting in the offices, traffic jams and in front of our gadgets. We’re going to reset the neck. If your work is sedentary, definitely set the alarm for every couple of hours to make sure you take good care of your body. Help your neck to serve you as a faithful friend and support. The exercise is simply necessary for the beauty and youth of our face.
Technique:
1. You can be standing or sitting, as you like, but if you’re standing you can noticeably feel the effect.
2. Make a lock behind the back.
3. Push the neck forward, creating resistance, and do not tilt our head, neither down nor up, we’re reaching after our nose forward, stretching our neck (watch the video with sound on!)
3. Hold it like that for 30 seconds, do not forget about the head position.
4. Then make a lock in front of you, and pull the head back (watch the video), hold it like that for 30 seconds.
*Do it at least once during the day, but the more often the better!
Contraindications: In case of osteochondrosis or cervical hernias consult your doctor before doing the exercise!
* Do all the exercises starting from the first one.
* At least 1 repetition per day, the rest is optional.
* Do all the exercises either at once or partially throughout the day. The main thing is to DO them all.
Technique:
1. You can be standing or sitting, as you like, but if you’re standing you can noticeably feel the effect.
2. Make a lock behind the back.
3. Push the neck forward, creating resistance, and do not tilt our head, neither down nor up, we’re reaching after our nose forward, stretching our neck (watch the video with sound on!)
3. Hold it like that for 30 seconds, do not forget about the head position.
4. Then make a lock in front of you, and pull the head back (watch the video), hold it like that for 30 seconds.
*Do it at least once during the day, but the more often the better!
Contraindications: In case of osteochondrosis or cervical hernias consult your doctor before doing the exercise!
* Do all the exercises starting from the first one.
* At least 1 repetition per day, the rest is optional.
* Do all the exercises either at once or partially throughout the day. The main thing is to DO them all.
12. Roller under the shoulder blades
Recommendations (read more )...
In a sense, all the previous exercises were a preparation for the roller. After that, the body may nag. But remember: no pain, there is no place for pain. Listen to your feelings, learn to understand your body. It is a real gift!
We’re starting with a twisted towel (later you can move on to the roller, filled with juniper or buckwheat husks), 10 cm in diameter (maximum 15 cm), length – 30-40 cm (watch the video for more details). Do not hurry, love yourself, do everything gently and WITHOUT haste.
We’re putting the roller only under the shoulder blades because our initial goal is to work on the posture. We need to straighten it.
After a couple of hours with the roller, your posture will certainly get much straighter.
You can do this at any convenient time, in the morning or in the evening.
IMPORTANT! If you have any spinal injuries, hernias, please consult your doctor BEFORE you start lying on the roller!
We start lying with a couple of minutes, and reach 5 minutes, not more! Again, do it every day! Follow the instructions in the video as you’re getting out of the position, gently and calmly, DO NOT jump up! Although the exercise looks very simple, it is still a load for the back, remember!
Technique:
Sit on a solid surface.
1. Place the roller under the shoulder blades.
2. Slowly lie down on the roller and stretch your legs, stretch your arms as well.
3. Feet are shoulder-width apart, toes are brought together, as shown in the video, so that the big toes are touching.
4. Palms are facing the floor, little fingers are touching.
5. It may be difficult to imagine how you can relax in such a position, but you will have to!
6. Remember: no pain! If it hurts, stop doing the exercise.
7. Turn to the side to get out of the position.
8. The head and neck are completely relaxed.
9. Don’t press your arms to your ears.
10. The shoulders may touch the ground or not. It depends on your height, the thickness of the roller, and its position.
Results:
Posture straightening, improved vision, relieving of headaches, improved blood circulation, reduction of scoliosis, breast lifting, and many other benefits. And eventually, all these changes lead you to the beauty and youth of your face.
What you may experience during the exercise:
The palms may not lie on the floor, one hand is touching the ground, the other is not; the position of one leg may differ from the other; it is difficult to breathe; it is hard to relax fully; shoulder/shoulder blade/neck feels tense; you feel pain under the knee/in the lower back/sacrum/chest.
It is all right, it is an indicator of your problems, which you forgot, or even did not know of. Relax and listen to your body, to what it is telling you!
If it is easy for you to lie down and immediately relax, it is great and the roller is still working. Lie down for 5 minutes; enjoy the journey to the desired beauty!
*Do all the exercises starting from the first one.
*At least 1 repetition per day, the rest is optional.
*Do all the exercises either at once or partially throughout the day. The main thing is to DO them all.
We’re starting with a twisted towel (later you can move on to the roller, filled with juniper or buckwheat husks), 10 cm in diameter (maximum 15 cm), length – 30-40 cm (watch the video for more details). Do not hurry, love yourself, do everything gently and WITHOUT haste.
We’re putting the roller only under the shoulder blades because our initial goal is to work on the posture. We need to straighten it.
After a couple of hours with the roller, your posture will certainly get much straighter.
You can do this at any convenient time, in the morning or in the evening.
IMPORTANT! If you have any spinal injuries, hernias, please consult your doctor BEFORE you start lying on the roller!
We start lying with a couple of minutes, and reach 5 minutes, not more! Again, do it every day! Follow the instructions in the video as you’re getting out of the position, gently and calmly, DO NOT jump up! Although the exercise looks very simple, it is still a load for the back, remember!
Technique:
Sit on a solid surface.
1. Place the roller under the shoulder blades.
2. Slowly lie down on the roller and stretch your legs, stretch your arms as well.
3. Feet are shoulder-width apart, toes are brought together, as shown in the video, so that the big toes are touching.
4. Palms are facing the floor, little fingers are touching.
5. It may be difficult to imagine how you can relax in such a position, but you will have to!
6. Remember: no pain! If it hurts, stop doing the exercise.
7. Turn to the side to get out of the position.
8. The head and neck are completely relaxed.
9. Don’t press your arms to your ears.
10. The shoulders may touch the ground or not. It depends on your height, the thickness of the roller, and its position.
Results:
Posture straightening, improved vision, relieving of headaches, improved blood circulation, reduction of scoliosis, breast lifting, and many other benefits. And eventually, all these changes lead you to the beauty and youth of your face.
What you may experience during the exercise:
The palms may not lie on the floor, one hand is touching the ground, the other is not; the position of one leg may differ from the other; it is difficult to breathe; it is hard to relax fully; shoulder/shoulder blade/neck feels tense; you feel pain under the knee/in the lower back/sacrum/chest.
It is all right, it is an indicator of your problems, which you forgot, or even did not know of. Relax and listen to your body, to what it is telling you!
If it is easy for you to lie down and immediately relax, it is great and the roller is still working. Lie down for 5 minutes; enjoy the journey to the desired beauty!
*Do all the exercises starting from the first one.
*At least 1 repetition per day, the rest is optional.
*Do all the exercises either at once or partially throughout the day. The main thing is to DO them all.
13. Working on contours
Recommendations (read more )...
Everything that you have already done, the whole course of exercises is aimed at working on facial contours as well. Now we will work out the chin and our contours. Please always watch all the videos with sound on! Do the facial exercises in front of the mirror, now the MIRROR is a must! We’re pinching the chin to improve blood circulation and increase blood flow, revive this area. This is a 2 in 1 exercise, so don’t skip anything.
Technique:
1. We’re pinching the chin under the jaw as shown in the video, not the skin, but what is underneath it. Our goal is to disperse stagnation.
2. We’re pinching it for 20-30 seconds; we’re starting to feel how everything comes back to life here.
3. Next, we’re firmly fixing the triangular muscle (watch the video).
4. We’re gliding along the jawline with the other hand (we’re pressing tightly, confidently) from the chin to the ear, along the jawbone, 6-8 reps.
Many of you will notice bumps and irregularities in the jaw arch, this is just an indicator of muscle spasms, they will disappear soon.
* Do all the exercises starting from the first one.
* At least 1 repetition per day, the rest is optional.
* Do all the exercises either at once or partially throughout the day. The main thing is to DO them all.
Technique:
1. We’re pinching the chin under the jaw as shown in the video, not the skin, but what is underneath it. Our goal is to disperse stagnation.
2. We’re pinching it for 20-30 seconds; we’re starting to feel how everything comes back to life here.
3. Next, we’re firmly fixing the triangular muscle (watch the video).
4. We’re gliding along the jawline with the other hand (we’re pressing tightly, confidently) from the chin to the ear, along the jawbone, 6-8 reps.
Many of you will notice bumps and irregularities in the jaw arch, this is just an indicator of muscle spasms, they will disappear soon.
* Do all the exercises starting from the first one.
* At least 1 repetition per day, the rest is optional.
* Do all the exercises either at once or partially throughout the day. The main thing is to DO them all.
14. Nasolabial Fold (Part 1)
Recommendations (read more )...
We’re working on the lateral muscle of the nose. It raises the upper lip, if it spasms, a crease is formed (the nasolabial fold), our goal is to relax it. Watch the video with sound on!
Technique:
1. Do the exercise with both hands at the same time.
2. We’re putting the index finger at the corner of the eye, the thumb - at the wing of the nose.
3. Make a light pinch and hold it for 30 seconds.
4. After that, make sure to stretch the muscle a couple of times.
* Do all the exercises starting from the first one.
* At least 1 repetition per day, the rest is optional.
* Do all the exercises either at once or partially throughout the day. The main thing is to DO them all.
Technique:
1. Do the exercise with both hands at the same time.
2. We’re putting the index finger at the corner of the eye, the thumb - at the wing of the nose.
3. Make a light pinch and hold it for 30 seconds.
4. After that, make sure to stretch the muscle a couple of times.
* Do all the exercises starting from the first one.
* At least 1 repetition per day, the rest is optional.
* Do all the exercises either at once or partially throughout the day. The main thing is to DO them all.
Recommendations (read more )...
We’re wrinkling the nose as if lifting it. Find a fold near the wings of the nose. Do the exercise at least once a day (you can do it more often during the day). The second part of the exercise should be skipped by those who have rosacea. Tingling, numbness may occur, all of it is okay.
Technique:
1. We’re putting the index fingers in the place of the pinch.
2. Make the letter "O" with your mouth.
3. And deeply massage the skin in circular motions at the wings of the nose for about one minute.
4. Then lower your head on the index fingers, the weight of the head is on the fingers, and continue to massage for another 30 seconds.
* Do all the exercises starting from the first one.
* At least 1 repetition per day, the rest is optional.
* Do all the exercises either at once or partially throughout the day. The main thing is to DO them all.
Technique:
1. We’re putting the index fingers in the place of the pinch.
2. Make the letter "O" with your mouth.
3. And deeply massage the skin in circular motions at the wings of the nose for about one minute.
4. Then lower your head on the index fingers, the weight of the head is on the fingers, and continue to massage for another 30 seconds.
* Do all the exercises starting from the first one.
* At least 1 repetition per day, the rest is optional.
* Do all the exercises either at once or partially throughout the day. The main thing is to DO them all.
16. Exercise for the Eyes Two-in-One
Recommendations (read more )...
Watch the video with sound on, do all the facial exercises in front of the mirror. These exercises can be done in the morning and the evening, at the end of the day before bed.
Do the first part of the exercise very GENTLY! No pressure, no force, treat the EYES very carefully!
Technique: Part 1
1. Put the ring finger under the lower eyelid.
2. Put the middle finger on the upper eyelid (very gently, no pressure).
3. Place your fingers in the center, as if sticking them to the eyelids (close your eyes), then move the fingers together with the eyelids to the nose for 30 seconds (no pressure), track your feelings.
4. Then let it go and open your eyes.
Part 2
1. Fix the bridge of the nose with the index finger of one hand.
2. Make a ‘hook’ with the finger of the second hand (watch the video).
3. Glide with this hook 2-3 cm along the eye bone, pressing tightly, 3-5 times. It may hurt a bit.
4. Do not forget to repeat it on the second eye.
*Do all the exercises starting from the first one.
*At least 1 repetition per day, the rest is optional.
*Do all the exercises either at once or partially throughout the day. The main thing is to DO them all.
Do the first part of the exercise very GENTLY! No pressure, no force, treat the EYES very carefully!
Technique: Part 1
1. Put the ring finger under the lower eyelid.
2. Put the middle finger on the upper eyelid (very gently, no pressure).
3. Place your fingers in the center, as if sticking them to the eyelids (close your eyes), then move the fingers together with the eyelids to the nose for 30 seconds (no pressure), track your feelings.
4. Then let it go and open your eyes.
Part 2
1. Fix the bridge of the nose with the index finger of one hand.
2. Make a ‘hook’ with the finger of the second hand (watch the video).
3. Glide with this hook 2-3 cm along the eye bone, pressing tightly, 3-5 times. It may hurt a bit.
4. Do not forget to repeat it on the second eye.
*Do all the exercises starting from the first one.
*At least 1 repetition per day, the rest is optional.
*Do all the exercises either at once or partially throughout the day. The main thing is to DO them all.
17. Forehead (Part 1)
Recommendations (read more )...
Do this exercise before bed; the main thing is that it is very relaxing. The exercise is very simple but highly effective. It relaxes the forehead and helps to sleep tight. Do it in bed. The muscles of the back and neck are relaxed.
Technique:
1. Put your hands on the forehead.
2. Make a lock.
3. Create pre-tension (move your palms to the sides, but do not let go of the forehead, stick to it).
4. Warm it up for 30 seconds (1 min max).
5. When you feel your hands are warm, glide the palms to the temples in opposite directions, pressing tightly with the entire surface of the fingers.
6. Do 3 repetitions of step 5.
*Do all the exercises starting from the first one.
*At least 1 repetition per day, the rest is optional.
*Do all the exercises either at once or partially throughout the day. The main thing is to DO them all.
Technique:
1. Put your hands on the forehead.
2. Make a lock.
3. Create pre-tension (move your palms to the sides, but do not let go of the forehead, stick to it).
4. Warm it up for 30 seconds (1 min max).
5. When you feel your hands are warm, glide the palms to the temples in opposite directions, pressing tightly with the entire surface of the fingers.
6. Do 3 repetitions of step 5.
*Do all the exercises starting from the first one.
*At least 1 repetition per day, the rest is optional.
*Do all the exercises either at once or partially throughout the day. The main thing is to DO them all.
18. Forehead (Part 2)
Recommendations (read more )...
Do the exercise before bed after ‘Forehead (Part 1)’. Our forehead is already warmed up.
Do it lying in bed; the back and neck are relaxed.
The head is resting inflexibly on the pillow. Do not lift the back of the head!
Legs are straight, point the toes.
Technique:
1. Place one hand on the forehead, tightly.
2. The other hand is on the back of the head.
3. Feel the muscles in the forehead and stick to it. The palm is softly gliding up to the top of the head.
4. Do 3 reps.
Watch the video with sound on! This exercise not only relaxes the muscles but also smooths out the wrinkles on your forehead. Also, you’re working on the scalp.
* Do all the exercises starting from the first one.
* At least 1 repetition per day, the rest is optional.
* Do all the exercises either at once or partially throughout the day. The main thing is to DO them all.
Do it lying in bed; the back and neck are relaxed.
The head is resting inflexibly on the pillow. Do not lift the back of the head!
Legs are straight, point the toes.
Technique:
1. Place one hand on the forehead, tightly.
2. The other hand is on the back of the head.
3. Feel the muscles in the forehead and stick to it. The palm is softly gliding up to the top of the head.
4. Do 3 reps.
Watch the video with sound on! This exercise not only relaxes the muscles but also smooths out the wrinkles on your forehead. Also, you’re working on the scalp.
* Do all the exercises starting from the first one.
* At least 1 repetition per day, the rest is optional.
* Do all the exercises either at once or partially throughout the day. The main thing is to DO them all.
19. Frown line
Recommendations (read more )...
This exercise follows the forehead exercises for a reason. We’ve already relaxed the forehead, so it's time to move on to the frown line.
As always, watch the video with sound on, do the exercise in front of a mirror, at any time when it is convenient, preferably several times during the day.
Technique:
1. Make a horizontal fold on the frown line. Try not to pinch just the skin, but rather the muscle.
2. Massage it gently for 20-30 seconds.
3. Make a new fold and hold it for 30 seconds.
4. No pain! No bruises!
5 . Make sure to stretch what we have just worked out, 2-3 times.
*Do all the exercises starting from the first one.
*At least 1 repetition per day, the rest is optional.
*Do all the exercises either at once or partially throughout the day. The main thing is to DO them all.
As always, watch the video with sound on, do the exercise in front of a mirror, at any time when it is convenient, preferably several times during the day.
Technique:
1. Make a horizontal fold on the frown line. Try not to pinch just the skin, but rather the muscle.
2. Massage it gently for 20-30 seconds.
3. Make a new fold and hold it for 30 seconds.
4. No pain! No bruises!
5 . Make sure to stretch what we have just worked out, 2-3 times.
*Do all the exercises starting from the first one.
*At least 1 repetition per day, the rest is optional.
*Do all the exercises either at once or partially throughout the day. The main thing is to DO them all.
Recommendations (read more )...
The exercise is simple (but as always do in front of a mirror). Its aim is to relax the circular muscle of the mouth. We’re working on perioral wrinkles, brightening the color of the lips, returning them their former plumpness. We’re also working on the nasolabial fold.
Technique:
1. Put your palms on your cheeks (softly and gently), so that your hands won’t be covering your lips when we start blowing.
2. Tighten your lips (the entire circular muscle).
3. Blow for 20 seconds.
4. Blow without closing your mouth.
5. Relax your lips slightly and tighten again.
6. Do 3-4 reps.
7. When lips are tense, the lip line may get pale, due to poor blood flow in it— it is a spasm. The very spasm that thins our lips and creates wrinkles.
8. When you relax your lips, the pale line turns pink again. The blood flow has intensified in there, and that is what we need.
*Do all the exercises starting from the first one.
*At least 1 repetition per day, the rest is optional.
*Do all the exercises either at once or partially throughout the day. The main thing is to DO them all.
Technique:
1. Put your palms on your cheeks (softly and gently), so that your hands won’t be covering your lips when we start blowing.
2. Tighten your lips (the entire circular muscle).
3. Blow for 20 seconds.
4. Blow without closing your mouth.
5. Relax your lips slightly and tighten again.
6. Do 3-4 reps.
7. When lips are tense, the lip line may get pale, due to poor blood flow in it— it is a spasm. The very spasm that thins our lips and creates wrinkles.
8. When you relax your lips, the pale line turns pink again. The blood flow has intensified in there, and that is what we need.
*Do all the exercises starting from the first one.
*At least 1 repetition per day, the rest is optional.
*Do all the exercises either at once or partially throughout the day. The main thing is to DO them all.
Recommendations (read more )...
The goal is to set our scalp in motion and improve blood circulation. As a result, we will get a beautiful complexion and smooth it out. Do the exercise once a day at any convenient time. If it hurts when you are doing this exercise, it is just an indicator of muscle spasms. Do it carefully, bear with me, the result will not be long in coming. Our goal is to work out the entire scalp.
Technique:
1. Let your hair down. Grab thick tufts of hair.
2. Pull the tufts up slowly (do not tear out the hair) and as if moving them back and forth.
3. Take another pair of tufts and do the same thing; your task is to work through the entire scalp.
* Do all the exercises starting from the first one.
* At least 1 repetition per day, the rest is optional.
* Do all the exercises either at once or partially throughout the day. The main thing is to DO them all.
22. Lymphatic drainage massage
Recommendations:
Lymphatic drainage massage will help you reduce swelling, revive your heavy legs and make them slimmer. Your legs will instantly feel much lighter after just 5 minutes of massage. It is pure bliss, especially at the end of the day!
Technique:
- Move along the leg from the bottom up (along the lymph flow).
- We’re tingling the leg, twisting our hands.
- Do it slowly, no rush, hands are pressed tightly to the leg.
- We’re working on the entire surface of the legs, from the bottom to the groin/buttocks.
* No oil needed.
Important! If you caught a cold, got sick, skip the exercise. If you have problems with varicose veins, track your feelings carefully, listen to your body. Though I do not recommend this massage if you have varicose veins.
* Do all the exercises starting from the first one.
* At least 1 repetition per day, the rest is optional.
* Do all the exercises either at once or partially throughout the day. The main thing is to DO them all.