As we age, facial muscles gradually relax, causing sagging facial contours and deepening nasolabial folds, making people look older than their actual age. In recent years, facial muscle training (face yoga, facial muscle exercises) has become a new trend in anti-aging and body shaping. This article will combine expert research with practical actions to help you understand the principles, methods and effects of facial muscle training, helping you regain a tight, small face and a natural, good complexion.
1. The scientific basis of facial muscle training
Like other muscles in the body, facial muscles gradually lose strength and elasticity with age. The fat layer between the skin and muscles becomes thinner and the supporting force weakens, causing facial sagging and wrinkles to form[1]. Through facial exercises, muscle growth and strengthening can be stimulated, skin firmness can be improved, and signs of aging can be slowed down.
Murad Alam, a professor of dermatology at Northwestern University, found that after eight weeks of continuous face yoga, participants’ faces looked fuller and their average perceived age decreased by about two years. The effect was more significant after 20 weeks of continuous face yoga [1].
2. Recommended core facial muscle training exercises
1. Lifting the brows
- Purpose: Reduce upper eyelid wrinkles and smooth vertical lines between eyebrows.
- Action:
- Use the tips of your index, middle and ring fingers to gently press the lower edge of your eyebrows and lift them upwards, open your eyes wide and frown.
- Close your eyes and look upwards for 20 seconds, with your mouth corners smiling.
- Repeat three times.
2. Sculpting cheeks
- Purpose: Tighten cheek muscles to soften and plump cheekbone lines.
- Action:
- Smile without showing teeth, and stretch the corners of your mouth to the sides.
- Press the corner of your mouth with your index finger and slowly push towards the top of your cheekbone. Hold for 20 seconds.
- Repeat 3 times.
3. Lift your cheeks
- Purpose: Eliminate sagging cheeks and lift the upper lip area.
- Action:
- Smile and open your mouth in an “O” shape, with your upper lip covering your front teeth.
- Lift your cheek muscles with the corners of your mouth, and place your index finger lightly on the upper cheek under your eyes.
- Repeat the push-pull action 10 times, and hold for 20 seconds.
3. Facial muscle training techniques in daily life
- Tighten your lips: Close your lips and imitate the pouting action. This is the basis for training the orbicularis oris muscle and helps tighten the overall face[2].
- Hard food chewing: Eat more hard food to promote the development of chewing muscles and prevent chin sagging and sagging facial lines[4].
- Expression muscle linkage: Facial muscles are connected to the neck and shoulder muscles. Bad postures such as hunching over will affect facial lines. Maintaining a good posture is equally important [2].
4. Advanced expression muscle training movements
- Blowing cheeks: Inflate the cheeks and hold for 10 seconds, then suck them back and hold for 10 seconds. Repeat 5 times. This helps prevent sagging of the face [4].
- Large tongue rotation: Close the mouth and rotate the tongue in the mouth over a large range to promote oral and facial muscle activity and reduce nasolabial folds [4].
- Pronunciation practice: Pronounce “A I U E O” for a long time for about 5 seconds to promote muscle memory and firmness [4].
5. Effects and precautions of continuous exercise
- Practice daily. After about 8 weeks, you will see firmer skin, improved facial contours, and a significantly enhanced youthfulness [1][3].
- Combine with proper moisturizing and skin care to avoid pulling the skin and causing fine lines.
- Keep gentle and focused during practice to avoid excessive force that causes muscle fatigue.
- You can use a mirror to observe and ensure that the movements are correct and symmetrical[5].
Facial muscle training is not only a natural way to fight aging, but also a beautiful ritual of self-care. Through simple and scientific movements, dormant muscles are activated, allowing the face to regain firmness and elasticity. This is not just a change in appearance, but also a bloom of confidence and vitality. From today on, give yourself a special facial exercise plan and let the years stop in your smile.
*This article is a combination of research and practical experience of experts from various fields, aiming to provide readers with effective and easy-to-follow guidance on facial muscle training. *
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[1] https://www.cw.com.tw/article/5088440
[2] https://today.line.me/tw/v2/article/WkRqDJ
[3] https://www.youtube.com/watch?v=QwJ9-m6neKg
[4] https://www.japaholic.com/tw/article/detail/32986
[5] https://www.elle.com/tw/beauty/skin/g38183744/3-face-training/
[6] https://www.youtube.com/watch?v=_sxhpbUqBTo
[7] https://www.instagram.com/reel/DKEhvyYyG4O/
[8] https://www.youtube.com/watch?v=CjX4ZXG84N0
[9] https://vocus.cc/article/66d1d72cfd897800010576b3
[10] https://www.voguehk.com/zh/article/beauty/facial-reflexology/
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