Mindful

Face Fitness
 CONTENTS
SET 1
Exercise for the occipitofrontalis muscle 3
"Helmet" exercise for the cranial vault
muscles and the epicranial aponeurosis 3
Exercises for chewing muscles 4

SET 2
Exercise for the occipitofrontalis muscle 5
"Helmet" exercise for the cranial vault
muscles and the epicranial aponeurosis 6

Exercise set for circular muscles of the eyes 6

Exercise for the upper part of the circular eye muscles 7
Exercise for the lower part of the circular eye muscles 7
Exercise for the eye muscles 8
Exercises for chewing muscles 8
Exercises with a cork 9
Simple Oval exercise for the lower third of the face 10
Wrapped Oval Exercise 10
Exercise for the platysma, the thin neck muscle 11

2/11 Mindful Face Fitness

 SET 1

Exercise for the

occipitofrontalis muscle
Train the muscle in a stretched state!

Task: fix the muscle by lengthening it

and giving it a load.

Make sure that no wrinkles form

between the eyebrows or on the
forehead during the exercise.

Pull the eyebrows upwards, and with

fingers and palms create resistance by
lowering them downwards.

We give the load in dynamics 15-30

times to feel the maximum amplitude.
Then keep the tension static for 30 to
60 seconds.

Exercise "Helmet" for the

cranial vault muscles and
the epicranial aponeurosis
Task: give a load in static on the scalp
area, lifting and opening the face.

At first, work in dynamics, using

massage techniques to establish
contact with this area. 

Next, hold the maximum tension for

1-2 minutes in static.

3/11 Mindful Face Fitness

 Exercises for chewing
muscles
Task: relieve tension and restore
mobility. 

Gently, smoothly and very carefully

lower the lower jaw to a comfortable
maximum, stretch and relax.

Perform 20 to 60 seconds.

Next, exercises with a cork.

Roll the cork from side to side,

gently extending the lower jaw to
the right and left.

Duration: 20 to 60 seconds.

Swing the cork by extending and

retracting the lower jaw.

Duration: 20 to 60 seconds

4/11 Mindful Face Fitness

 SET 2
12 basic and essential exercises,

necessary for a good result.

The set of 12 exercises includes:

set of exercises for
 set for the Jaw Muscle

the Upper Part of the Hea

set for the Lower Third

set for the Area Around the Eyes of the Face

Exercise for the

occipitofrontalis muscle

Train the muscle in a stretched

state! 

Task: fix the muscle by lengthening

it and giving it a load.

Make sure that no wrinkles form

between the eyebrows or on the

forehead during the exercise.

Pull the eyebrows upwards, and

with fingers and palms create

resistance by lowering them

downwards.

We give the load in dynamics 15-30

times to feel the maximum

amplitude. Then keep the tension

static for 30 to 60 seconds.

5/11 Mindful Face Fitness

 Exercise "Helmet" for the
cranial vault muscles and
the epicranial aponeurosis
Task: give a load in static on the scalp
area, lifting and opening the face.

At first, work in dynamics, using

massage techniques to establish
contact with this area. 

Next, hold the maximum tension for

1-2 minutes in static.

Exercise set for circular

muscles of the eyes
Smooth the skin with the palms of the
hands, fixing soft tissues on the most
convex points, creating resistance to
the muscles.

Several movements in dynamics,

contracting and relaxing the circular
muscles of the eyes, then keep the
tension in static. 

Duration: 30 to 60 seconds.

6/11 Mindful Face Fitness

 Exercise for the upper part
of the circular eye muscles
Slightly lifting the eyebrows
upwards with your palms and
pressing them against the forehead
area, create a slight tension and
resistance in the upper part of the
circular eye muscles. 

Maintain the tension statically for

30 to 60 seconds.

Exercise for the lower part

of the circular eye muscles
By fixing the soft tissues in the area
under the eyes and cheeks with your
fingers, start contracting the lower
part of the circular eye muscles, squint
your eyes, and lift the lower eyelids as
high as possible. 

Perform several dynamic contractions,

and then maintain the tension
statically for 30 to 60 seconds.

7/11 Mindful Face Fitness

 Exercise for the eye
muscles
Keeping your eyes closed, twist the
eyeballs upwards as high as possible,
feeling the tension in the eye sockets. 

Perform 20 to 30 eyeball lifts.

Exercises for chewing

muscles
Task: relieve tension and restore
mobility. 

Gently, smoothly and very carefully

lower the lower jaw to a comfortable
maximum, stretch and relax.

Perform for 20 to 60 seconds.

8/11 Mindful Face Fitness

 Exercises with a cork
Roll the cork from side to side, gently
extending the lower jaw to the right
and left.

Duration: 20 to 60 seconds.

Swing the cork by extending and

retracting the lower jaw.

Duration: 20 to 60 seconds

9/11 Mindful Face Fitness

 Simple Oval exercise for
the lower third of the face
Task: distribute the load correctly and
qualitatively train the circular muscles
of the mouth.

The exercise is performed with a cork. 

Press the cork with the lips, pulling the

face vertically and lowering the lower
jaw.

Hold the tension for 30 to 60 seconds.

Exhale through relaxed lips.

Wrapped Oval Exercise

Beginners should perform it with
particular caution. The technique of the
exercise depends heavily on the
individual facial structure. Without
proper preparation, it may be
contraindicated for many.

Gently gripping a cork with your lips,

twist your lips inward, elongating your
face vertically and lowering your lower
jaw to a comfortable maximum.

Maintain tension for 30 to 60 seconds.

At the end, exhale through relaxed lips.

Important! During the exercise, we

draw the corners of the lips towards
each other. We aim to open, lift the
face, and ensure that wrinkles and folds
do not form.

10/11 Mindful Face Fitness

 Exercise for the platysma,
the thin neck muscle
Stick the palms of your hands in the
area of the collarbones and slightly pull
the soft tissues downwards. Pulling the
chin diagonally upwards, press the
tongue against the palate, achieving
active movement in the submental-
cervical angle.

Perform 30 to 60 movements.

11/11 Mindful Face Fitness