Bartsok-gymnastics course for the face

To prepare and perform the exercises, you need a mirror, attention, and clean hands. To learn how to perform the exercises correctly, without the risk of harming yourself, you will need 15-20 minutes. Performing the exercises in the future will take no more than 1 minute or one and a half minutes each using audio support.

What these exercises can help you do:

raising or preventing the descent of the tip of the nose, eliminating its expansion and the formation of humps on the nose;
reduction of the nasolabial fold and smoothness of the skin above the upper lip;
improving breathing through the nose, preventing runny nose and colds.

The exercises are done in an isometric form: muscle strengthening occurs without stretching the skin.

The nasal muscles are rarely involved in facial expressions; they narrow or widen the nostrils and hold the skin of the nose. The nasal muscle, located in the wings of the nose, is a paired muscle, and has a common tendon running through the center of the nose. Going down from the tendon, the muscles are woven into the skin of the lateral surface of the nose. The inner part of the nasal muscle is woven into the orbicularis oris muscle. The nasalis muscle lowers the wings of the nose, narrowing the nostrils. The nostrils are also narrowed by a small muscle that lowers the nasal septum. The opposite is true for the anterior and posterior muscles that dilate the nostrils. The mobility of all these muscles is ensured by their connection with the skin of the nose and surrounding areas.

As facial muscles, the muscles of the nose, depending on the type of face and the work of other facial muscles, are capable of giving the face a whole range of expressions from kind to extremely irritated.

But these muscles are rarely used. The weakening of the muscles of the nose disrupts its respiratory function and shape, the nose lengthens, its tip descends and widens. Slipping of the skin associated with the nasal muscles deepens the nasolabial fold and disrupts the smoothness of the skin above the upper lip.

Regularly performing simple exercises will make the muscles of the nose stronger, prevent drooping of the tip of the nose, restore or maintain its normal position, prevent slipping of the skin of the nose and deepening of the nasolabial fold, stimulate blood circulation and the flow of oxygen to the area of the nose and upper lip, significantly improve your breathing and control. .

Exercise 1. For the nasal muscle and the muscle that lowers the nasal septum.

Preparing for the exercise.

Pull the tip of your nose down. If you do this hard enough, your nostrils will flatten and you will feel tension under your nose (above your upper lip). The tip of the nose will drop slightly. This is the first movement.

To control the second movement you will need a mirror. Feel the tension on the wings of your nose. To do this, open your mouth slightly and pull your upper lip down. The mouth should be slightly open so that in the mirror you can see that no folds have formed in the corners of the mouth. The forehead and eyebrows should also not work. In order for the muscles to become stronger, they must be regularly tensed as much as possible and then completely relaxed.

Exercise.

Place your index finger on the tip of your nose. At the same time as you inhale, pull down with all your strength both your lower lip and the tip of your nose, which will press on your finger. The finger should prevent the tip of the nose from lowering, but not lift it, that is, press on the nose with the same force with which the nose presses on the finger. Hold the tension for 6 seconds, then, as you exhale, completely relax the muscles.

Perhaps it would be convenient for you to study with audio accompaniment. “Audio Support: Nasal Muscle Exercise” is designed for such an activity.

Exercise 2. For the muscles that dilate the nostrils.

This is, at the same time, a breathing exercise that improves breathing through the nose and prevents colds. Look at yourself in the mirror. Flare your nostrils as far as you can. Feel the tension under your nose (above your upper lip) and in the center of the nasolabial fold. The skin above the nostrils will rise slightly. Place your index fingers on these places and press lightly on the skin, not allowing it to lift. Dilate your nostrils as you inhale to increase tension in your nasal muscles. Hold the tension for 6 seconds, then exhale, release the tension and move your fingers away from the skin.

Please note that no other facial muscle should tense at the same time. Especially the levator labii superioris muscle, as well as the muscles of the forehead, eyebrows and lips.

Feel how much freer your breath becomes as your nostrils widen, and how the skin around your nose and around it warms as the muscles relax. By improving local blood circulation in this way, you activate the work of the nasal mucosa, and it will be more difficult for you to catch a cold.

Repeat the exercise 4-5 times with an interval of 2-3 seconds between tensions.

Perhaps it would be convenient for you to study with audio accompaniment. “Audio Support: Exercise for the Nasal Muscles and Improved Breathing” is designed for such an activity.

About training the muscles of the nose.

To eliminate the drooping of the tip of the nose or its widening, reduce the nasolabial fold, eliminate the formed humps on the nose, you need regular training and patience to strengthen the nasal muscles and local blood circulation. To achieve these goals, it is advisable to do exercises 5-6 times a week, gradually increasing the number of approaches to 10-12. With such regularity, a visible effect can be achieved after several months of training.

To prevent colds, improve nasal breathing, prevent drooping of the tip of the nose and deepening of the nasolabial fold, it is enough to train 1-2 times a week or when there is a danger of a runny nose and colds.

Details Updated: 05/11/2019 19:23 Published: 01/12/2013 11:35

Anastasia Listopadova

What determines the shape of the nose? Are there corrective exercises for the nose?

Each person has their own unique nose shape, size and configuration. How the nose looks depends on many factors. This is, first of all, race, gender, age, heredity.

From nose shapes It largely depends on how a person's face looks. There are a huge number of people in the world who are not happy with their nose and would like to have it corrected. Most often, plastic surgeons are contacted to make the nose smaller, shorten the nose, remove the hump, and correct the shape of the nostrils. Some “order” their nose from a surgeon, others are afraid of the operation and possible adverse consequences, and are looking for alternative ways to make their nose more beautiful.

We will try to understand this issue and answer your numerous questions on this topic received on our website in popular language.

The structure of the nose. Bones, cartilage, soft tissue

The nose, or rather its visible part, consists of the so-called: root of the nose, back, wings and tip.
The internal structure of the nose consists of a hard, bony base, softer cartilage and soft tissue.

Nose bones

Bony skeleton of the nose formed by the frontal processes of the maxillary bones and nasal bones. The nasal bones are located in the upper third of the nose and are shaped like a pyramid.

Nasal cartilage

The middle and lower parts of the nose (lower 2/3) consist of cartilage tissue. Cartilage gives shape to the tip of the nose and the lower part of the bridge of the nose.

Cartilaginous skeleton The nose consists of several symmetrical cartilages and unpaired cartilage of the nasal septum. The nasal septum cartilage complements the bony nasal septum. It is the anterior edge of this cartilage that largely determines the shape of the dorsum of the nose.

Most people have a deviated nasal septum, but the nose may look symmetrical. A slight curvature of the nasal septum is considered normal and does not require correction.

In the lateral walls of the noses, complementing their bone base, lie the lateral cartilages. In the thickness of the wings there are alar cartilages and small, irregularly shaped accessory and sesamoid cartilages.

Muscles and soft tissues of the nose

On top of the supporting structures there is soft tissue, which consists of muscle, fat and skin. The structure, thickness of the skin and fat in the nose varies from person to person, which also affects how the nose looks. As a result, some people have a thin, narrow nose, while others have a fat and convex nose.

The lateral, large pterygoid cartilages of the nose and the frontal process are covered with muscles on top. With the help of these muscles, a person retracts the wings of the nose and compresses the nasal openings.

Muscles are also attached to the legs of the wing cartilage. This is the muscle that lowers the nasal septum and the muscle that elevates the upper lip.

Nasal muscles, training of which can affect the shape of the nose:

What determines the shape of the nose?

The shape of the external nose is influenced by:

the angle at which the nasal bones point forward;
size of nasal cartilage;
method of joining cartilages;
the distance between the forehead and the bottom of the nasal cavity;
size and shape of the pear-shaped opening.

Conclusion : the shape of the nose is determined by the structure and relative position of its bone and cartilaginous components. In addition, it is necessary to take into account the subcutaneous fat and the skin covering it from the outside, as well as the muscles of the nose.

Nose shape and age

The shape of a person’s nose develops gradually and changes noticeably in childhood and adolescence. A child's nose is usually small and wide. This is caused by a relative lag in the development of the corresponding parts of the nasal and ethmoid bones of the skull.

The external shape of the nose reflects the condition of the skin and subcutaneous layer. Due to age-related changes in these tissues, in old age the bone and cartilaginous base of the nose becomes more prominent, and the nose becomes sharper.

Changes in ambient temperature and the general condition of the body significantly affect the degree of blood supply to the vessels of the nasal skin. As a result, a change in the color of the skin of the nose, its redness or blueness.

Can exercise affect the shape of your nose?

Exercises Can't Fix Stiff, Hard Bone Tissues. Bone tissue can only be removed by plastic surgery using special instruments.

But, exercise can affect the moving cartilage components of the nose. This is not fantasy; many people, with the help of special nose exercises, achieved a more beautiful shape of their nose and abandoned plastic surgery.

Sculptural gymnastics for the face Carol Maggio - Video lessons - Non-surgical face lifting and rejuvenation

Evgenia Baglyk is an instructor in face-building, facial gymnastics that works with muscles. It allows you to make your face fit and youthful. Facebook building acts on the problem from the inside. The blood supply to the face improves, the skin is smoothed, wrinkles disappear, and a clear contour of the cheekbones and chin is modeled.

In the video, Evgeniya explains in detail how to work with the muscles of the nose.

It is no secret that the nose lengthens and widens with age, losing its former shape and tone, because... the muscles of the cheeks weaken and sag, the subcutaneous fat layer around the wings of the nose thins, and gravity inexorably pulls our nose to the ground.

Therefore, exercises to train the tiny nasal muscles located under the nostrils are recommended to strengthen and improve its shape, even in the absence of obvious problems with the nose, to keep the nose young, strong, straight and beautiful.

Nose exercises can also reduce a large nose, make a wide nose more graceful, and even correct a crooked nose, and make a hump on the nose less noticeable.

What these exercises can help you do:

raising or preventing the descent of the tip of the nose, eliminating its expansion and the formation of humps on the nose;
reduction of the nasolabial fold and smoothness of the skin above the upper lip;
improving breathing through the nose, preventing runny nose and colds.

The exercises are done in an isometric form: muscle strengthening occurs without stretching the skin.

The nasal muscles are rarely involved in facial expressions; they narrow or widen the nostrils and hold the skin of the nose. The nasal muscle, located in the wings of the nose, is a paired muscle, and has a common tendon running through the center of the nose. Going down from the tendon, the muscles are woven into the skin of the lateral surface of the nose,
The inner part of the muscle is woven into the orbicularis oris muscle. The nasalis muscle lowers the wings of the nose, narrowing the nostrils. The nostrils are also narrowed by a small muscle that lowers the nasal septum.
The opposite is true for the anterior and posterior muscles that dilate the nostrils. The mobility of all these muscles is ensured by their connection with the skin of the nose and surrounding areas.

Facial muscles are the muscles of the face. Their specificity is that they are attached to bones at one end and to the skin or other muscles at the other. Each muscle is clothed in fascia - a connective membrane (thin capsule) that all muscles have. What's happened fascia, every housewife can imagine - when cutting meat, we get rid of white films, which, due to their density, worsen its soft consistency. In relation to the facial muscles of the face, in comparison with the muscles of the body, these membranes are so transparent and thin that, from the point of view of classical anatomy, it is believed that the facial muscles do not have fascia. In any case, the surface of each muscle fiber on the face has a denser structure than its interior. These connective tissue membranes are woven into the structure of the entire fascial system of the body (through aponeuroses).

It is the contractions of the facial muscles that give our face a variety of expressions, as a result of which the facial skin shifts and our face takes on one expression or another.

Muscles of the cranial vault

A large percentage of the muscles of the cranial vault are complex in structure supracranial muscle, which covers the main part of the skull and has a rather complex muscle structure. The epicranial muscle consists of tendon And muscular parts, while the muscular part, in turn, is represented by the entire muscle structure. The tendon part is formed from connective tissue, so it is very strong and virtually non-stretchable. There is a tendon part in order to maximally stretch the muscle part in the areas of its attachment to the bones.

Schematically, epicranial muscle can be represented as the following diagram:

The tendon part is very extensive and is otherwise called the tendon helmet or supracranial aponeurosis. The muscular part consists of three separate muscle bellies:
1) frontal abdomen located under the skin in the forehead area. This muscle consists of vertically running bundles, which begin above the frontal tubercles, and, heading down, are woven into the skin of the forehead at the level of the brow ridges.

2) occipital abdomen formed by short muscle bundles. These muscle bundles originate in the region of the highest nuchal line, then rise upward and are woven into the posterior sections of the tendon helmet. In some sources, the frontal and occipital abdomen are combined into fronto-occipital muscle.

Figure 1. Frontal, occipital abdomen. Tendon helmet.

3) lateral abdomen is located on the lateral surface of the skull and is poorly developed, being a remnant of the ear muscles. It is divided into three small muscles suitable for the front of the ear:

Lateral abdomen:

Anterior auricularis moves the auricle forward and upward.
Superior auricular muscle moves the auricle upward, tightens the tendon helmet. A bundle of fibers of the superior auricular muscle, which intertwined in a tendon helmet, called temporoparietal muscle . The anterior and superior muscles are covered by the temporal fascia, so their depiction in anatomy textbooks is often difficult to find.
Posterior auricular muscles A pulls the ear back.

Figure 2. Lateral belly: anterior, superior, posterior auricular muscles

Muscles of the eye circumference

The muscles of the eye circumference consist of three main muscles: corrugator muscleproud muscles and the orbicularis oculi muscle.

Corrugator muscle, starts from the frontal bone above the lacrimal bone, then goes up and attaches to the skin of the eyebrows. The action of the muscle is to bring the eyebrows to the midline, forming vertical folds in the area of the bridge of the nose.

Figure 3. Corrugator muscle.

Muscle of the proud (pyramidalis muscle)- originates from the nasal bone on the back of the nose and attaches at the other end to the skin. During contraction of the procerus muscle, transverse folds are formed at the root of the nose.

Figure 4. Proud muscle

The orbicularis oculi muscle is divided into three parts:

Orbital, which starts from the frontal process of the maxilla, and follows along the upper and lower edges of the orbit, forming a ring consisting of muscle;
Century-old– it is a continuation of the circular muscle and is located under the skin of the eyelid; has two parts - upper and lower. They begin at the medial ligament of the eyelids - the upper and lower edges and go to the lateral corner of the eye, where they attach to the lateral (side) ligament of the eyelids.
tearful– starting from the posterior crest of the lacrimal bone, it is divided into 2 parts. They cover the lacrimal sac in front and behind and are lost among the muscle bundles of the peripheral part. The peripheral part of this part narrows the palpebral fissure and also smoothes the transverse folds of the skin of the forehead; the inner part closes the palpebral fissure; the lacrimal part expands the lacrimal sac.

Figure 5. Orbicularis oculi muscle

Orbicularis oris muscle

The orbicularis oris muscle has the appearance of a flat muscle plate, in which two layers are distinguished - superficial and deep. The muscle bundles are very tightly fused with the skin. The muscle fibers of the deep layer run radially towards the center of the mouth.

Figure 6. Orbicularis oris muscle

The superficial layer consists of two arcuate bundles surrounding the border of the lips and repeatedly intertwined with other muscles approaching the oral fissure. That is, in the corners of our mouth, in addition to the fibers of the circular muscles of the lip themselves, the muscle fibers of the triangular and buccal muscles are also woven. This is very important for understanding the biomechanics of aging of the lower part of the face in the section “Spasms of facial muscles”.

The main function of the orbicularis oris muscle is to narrow the oral cavity and extend the lips.

Muscular system of the nose

The muscular system of the nose is formed by the following muscles - the nasal muscle, the muscle that lowers the septum of the nose, the muscle that elevates the upper lip and the wing of the nose.

Nasalis muscle It is represented by a transverse and wing part, which perform different functions.

A) Outer or transverse part, goes around the wing of the nose, widens somewhat and at the midline passes into a tendon, which connects here with the tendon of the muscle of the same name on the opposite side. The transverse part narrows the openings of the nostrils. Let's look at the picture:

b) The inner, or wing part, attaches to the posterior end of the cartilage of the nasal wing. The wing part lowers the wing of the nose.>

Figure 7. Transverse and alar parts of the nasal muscle.

Depressor septum muscle, most often included in the alar part of the nose. This muscle lowers the nasal septum and lowers the middle of the upper lip. Its bundles are attached to the cartilaginous part of the nasal septum.

Figure 8. Depressor septum muscle.

Levator labii and ala nasi muscle plays a significant role in the formation of nasal folds in a team with the nasal muscle and the muscle that lowers the nasal septum. It starts from the upper jaw and is attached to the skin of the wing of the nose and upper lip.

Figure 10. Muscle that lifts the upper lip and ala nasi.

Cheek muscles

In the cheekbone area there are the zygomatic minor and major muscles, the main function of which is to move the corners of the mouth up and to the sides, forming a smile. Like all facial muscles, both zygomatic muscles have a hard point of upper attachment - the zygomatic bone. At the other end they are attached to the skin of the corner of the mouth and the orbicularis oris muscle.

Zygomatic minor muscle starts from the buccal surface of the zygomatic bone and is attached to the thickness of the nasolabial fold. By contracting, it raises the corner of the mouth and changes the shape of the nasolabial fold itself, although this change is not as strong as with the contraction of the zygomatic major muscle.

Figure 11. Zygomatic minor muscle

Zygomatic major muscle is the main muscle of laughter. It is attached simultaneously to both the zygomatic bone and the zygomatic arch. The zygomaticus major muscle pulls the corner of the mouth outward and upward, greatly deepening the nasolabial fold. Moreover, this muscle is involved in every movement in which a person needs to lift the upper lip and pull it to the side.

Figure 12. Zygomaticus major muscle

Buccal muscle

The buccal muscle is quadrangular in shape and is the muscular basis of our cheeks. It is located symmetrically on both sides of the face. Contracting, the buccal muscle pulls the corners of the mouth back and presses the lips and cheeks to the teeth. Another name for this muscle, the “trumpet player’s muscle,” rightly appeared because the muscles of the cheeks influence the compaction and targeting of the air stream in musicians playing wind instruments.

The buccal muscle originates from the upper and lower jaws and is woven with another, narrower end into the muscles surrounding the oral cavity. The surface of the buccal muscle on the side of the oral cavity is covered with a thick layer of fatty and connective tissue.

Figure 13. Buccal muscle

Depressor anguli oris muscle (triangular muscle)

The depressor anguli oris muscle is located below the corners of the mouth. In shape, it forms a small muscle triangle, which determined its second name - Triangular muscle. The wide base of the triangular muscle begins at the edge of the lower jaw, and the apex is woven into the orbicularis oris muscle.
The action of this muscle is exactly the opposite of the action of the zygomatic muscles. While the zygomatic muscles raise the corners of the mouth to create a smile, the triangular muscle lowers the corner of the mouth and the skin of the nasolabial fold. This is how an expression of contempt and displeasure is formed.

Exercises for the muscles of the nose. Two exercises for a beautiful nose and healthy breathing Muscles surrounding the opening of the mouth