Facebuilding: how to warm up before face exercises

Author: Kristina Bondareva - facebuilding coach.
2017-10-17

Before each workout, it is essential to do a warm-up. I think you’ve heard this at least 100 times. Facial workouts are no exception. We warm up the face, neck, and shoulder girdle. The presented warm-up is universal. Perform each exercise 5-7 times. You can also change the direction of the exercises.

In the video, we start the "warm-up" from the shoulder girdle and move upwards. The sequence is as follows: shoulders-neck-face, so the main workout will start with the FOREHEAD as shown here.

You can also change the direction of the warm-up exercises and start with the face, then move down to the neck and then the shoulders. In this case, it would be more convenient to begin the main exercise complex with the neck, for example, as shown here.

Video of the entire warm-up:

SHOULDER GIRDLE

1. "Opening the trapezius area": Take a tennis ball and roll it up and down, moving from the sternum to the collarbone. Alternatively, you can press your fist lightly along the same direction.

2. Raise your shoulders up and lower them down, starting the movement from your shoulder blades.

3. Push the shoulders forward and backward.

4. Move the shoulders forward-upward-backward-downward.

5. Change direction, moving the shoulders backward-upward-forward-downward.

NECK

1. Tilt your head forward and backward. Do not tilt back too much; your fist should fit between your back and neck.

2. Tilt your head forward, interlock your fingers, and place them on the back of your head. With a gentle pressure from your hands, stretch the back surface of your neck.

3. Drop your head down and, without raising it, look left and right.

4. Lower your head, and without raising it, roll your head from one shoulder to the other, creating a semicircle.

5. Lift your head, stretching your chin upward and roll your head back, drawing a semicircle with the back of your head.

6. With your head straight, reach your ear towards your left shoulder, then to your right. When tilting your head, try to reach the ceiling with your ear while keeping your shoulders in place.

7. Tilt your head to the left, placing your palm on top and gently pressing down to stretch the side of your neck.

8. Repeat the previous exercise on the other side.

9. Make circles with your head, not tilting back too much. Then change direction.

FACE

1. Pronounce the sounds A, O, U, E, Y.

2. Push your lower jaw forward and back.

3. Make the sound "P" with your lips, as if applying lipstick.

4. Inhale air into your mouth, inflating your cheeks. Press down on your cheeks with your hands from above to release the air.

5. Roll the air from one cheek to the other, keeping your lips even.

6. Puff out the upper and lower lip alternately.

7. Inhale air into your mouth and roll it in a circle, then change direction.

8. Place your palm on your forehead, open your eyes wide—bulge them out—without raising your eyebrows, and relax your eyes.

9. Place your palm on your forehead, open your eyes wide, and stretch your mouth into an oval, then relax.

10. Open your eyes, open your mouth, tilt your head down, and blink rapidly.

If you increase the number of repetitions in the warm-up to 15-20, it will become a full workout.

P.S. I develop individual programs for face-building training and conduct classes via Skype. If you are interested – click here.