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Facial muscle retraining is a non-surgical therapy that helps people regain natural facial movements after nerve injuries. Facial exercises are also commonly used to improve facial aesthetics, reduce wrinkles, and fight the effects of ageing. While there is little clinical research on the efficacy of facial exercises, some studies have shown that they can increase facial muscle mass and improve skin elasticity. Experts recommend performing facial exercises 6 to 7 times a week for 10 minutes a day to achieve the best results.
| Characteristics | Values |
|---|---|
| Purpose | To re-teach the brain to access facial muscles accurately to re-establish normal expression after an injury to the facial nerve |
| Type of Therapy | Non-surgical |
| Common Causes of Treatment | Bell's palsy, acoustic neuroma, benign brain tumours, Ramsay-Hunt syndrome, traumatic injury, congenital (birth) injuries |
| Results | Increased blood flow, natural colour, skin elasticity, fullness of cheeks, reduced wrinkles, improved tongue elevation strength |
| Exercises | Eye squeeze, lip pull, forehead pull, facial acupressure massage, neck and jowl movement, smile exercises, brow lifts |
| Exercise Frequency | 6-7 times per week, 10 minutes per day |
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What You'll Learn
Facial Neuromuscular Retraining
Facial Retraining requires a thorough understanding of the anatomy, physiology, and function of the facial nerves and muscles. Each person's face and recovery are unique, so a general set of exercises will not suffice. The exercises focus on improving the coordination between the facial muscles so that they can generate proper expressive movements.
Facial exercises can also be done to improve facial aesthetics and combat the effects of ageing. These exercises help to increase blood flow, giving a more natural and lively colour to the face. They can also help to reduce wrinkles, improve skin elasticity, and enhance muscle function. However, the evidence for the effectiveness of facial exercises in reducing wrinkles is largely anecdotal, and there is a lack of clinical research on the topic.
Some examples of facial exercises include:
- Placing your index fingers on the outer corners of your eyes and your middle fingers at the inner corners of your eyebrows. Then, apply pressure upward and look up toward the ceiling. Hold for 10 seconds, release, and repeat 6 more times.
- Making an "O" shape with your mouth and hiding your teeth with your lips. Smile widely while still hiding your teeth. Relax and repeat this 6 times.
- Pulling your lips downward, and then to one side. Squeeze one eye shut for one second, then repeat 10 times. Do 3 sets of 10 for each eye, take a short rest, and then do another 3 sets of 10 on the other eye.
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Facial exercises for ageing skin
Facial exercises, or facial yoga, can help strengthen the muscles in your face, which can leave your skin looking younger and fresher. Facial exercises are free and almost certainly not harmful, so they are worth trying.
Facial muscles are attached to the skin, so when they move, the skin on your face also moves, and facial expressions are formed. As you grow older, this can lead to wrinkle formation and sagging skin. Facial exercises can help to counterbalance the ageing effect of gravity and disuse.
- To exercise the muscles around your eyes, place your index fingers on the outer corners of your eyes and your middle fingers at the inner corners of your eyebrows. Then, apply pressure upward and look up toward the ceiling. Hold for 10 seconds, release, and repeat 6 more times.
- To exercise your lower face muscles, make an “O” shape with your mouth and hide your teeth with your lips. Now, smile widely while still hiding your teeth. Relax and repeat this 6 times.
- To exercise your forehead muscles, place both of your hands on your forehead with your fingers spread out between your hairline and eyebrows. Then, pull your fingers out across your forehead in opposite directions. Repeat this 10 more times.
- The "Giraffe" is an anti-ageing facial exercise that targets the chin and neck region. It helps eliminate trouble areas like sagging skin and double chin. Sit or stand, tilt your head back and stretch your neck. While maintaining that position, push your tongue against the top of your mouth and pull the skin on your neck downwards using your index fingers. Maintain the stretch for 25 seconds, then relax and repeat.
- The "Unwrinkled Smile" is a face workout that is especially effective in dealing with lines and sagging skin. Put your mouth in the ‘O’ position, making sure your lips hide your teeth. With your teeth still hidden, manage a wide smile. Repeat this 6 times. Then, maintain the position and put your index finger on your chin. While in this position, move the jaw up and down while tilting your head gently backwards. Relax and then repeat 2 more times.
Facial exercises should be done daily or at least 6 times a week for at least 10 minutes for the best results.
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Facial exercises for muscle strengthening
Facial exercises, or facial yoga, can help strengthen the muscles in your face, which can leave your skin looking younger and fresher. The face contains over 50 different muscles, and many of these facial muscles are rarely used. By carrying out regular facial exercises, you can improve blood circulation to the different areas of the face, replenishing the oxygen supply in the muscles and the skin, resulting in a bright complexion and a healthy glow.
Facial Neuromuscular Retraining is a non-surgical therapy that helps people relearn to move their facial muscles in a natural way. Facial Retraining requires a thorough understanding of facial nerve and muscle anatomy, physiology, and function. Facial Retraining focuses on coordinating the many facial muscles precisely, so they can generate proper expressive movements.
- Brow lifts: Using two fingers in a peace sign, place your fingernails over each eyebrow. Gently push that skin down with your fingers, then push your brows up and down. Repeat the up and down motion with your brows 10 times. Do 3 sets of 10, take a short rest, then do another 3 sets of 10.
- Eye squeeze: Pull your lips downward so that your facial muscles tighten, then pull your lips to one side. Squeeze one eye shut for one second, then repeat 10 times, holding your lips to the side. Then, do the other eye. Do 3 sets of 10 for each eye, take a short rest, then do another 3 sets of 10.
- Lip exercise: Open your mouth slightly, making sure your upper and lower lips are relaxed. Bring your lower lip forward until it makes contact with your upper lip. Bring your upper and lower lips inward to your mouth. Exert pressure, then relax.
- Cheek sculpting: Smile without showing your teeth. Purse your lips together, then smile — forcing the cheek muscles up. Place your fingers on the corners of the mouth and slide them up to the top of the cheeks, holding for 20 seconds.
- Neck exercise: Press the tip of your tongue to the roof of your mouth. Then, look upwards with your chin to the ceiling, smile and swallow. Continue doing this for 30-60 seconds.
- Forehead exercise: Frown as hard as you can, attempting to bring your eyebrows over your eyes and closer together. Then, do the opposite and lift your eyebrows as high as possible, opening your eyes widely. Repeat these movements five times.
Experts recommend doing facial exercises 6 to 7 times per week for the best results.
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Facial exercises for skin elasticity
Facial exercises, or "face fitness", can help tighten and lift skin, reducing the appearance of wrinkles and fine lines. While there is limited clinical research on their efficacy, small studies have shown that participants showed a reduction in age perception after a 20-week trial.
Facial exercises can also help improve blood circulation, giving your face a natural lift and a more youthful appearance. Cheek exercises, for example, can help to tone the muscles, reducing sagging skin and wrinkles around the mouth.
Cheek exercises
- Inhale and fill your mouth with air. Close your mouth tightly so your cheeks bulge outwards, and push the air towards your lips.
- Move the air to the right side of your mouth and hold for 5 seconds.
- Repeat on the left side.
Eye exercises
- Place your middle and index fingers at the inner corners of your eyebrows and apply pressure.
- Slightly spread your fingers and repeat 5 times.
- Do an eye squeeze: pull your lips downwards, then to one side.
- Squeeze one eye shut for one second, then repeat 10 times.
- Do the same on the other eye and repeat the whole exercise 3 times for each eye.
Forehead exercises
- Place your hands on your forehead with your fingers spread out between your hairline and eyebrows.
- Sweep your fingers outwards across your forehead with light pressure.
- Repeat 5 times.
Remember to keep your facial muscles relaxed during these exercises and try to avoid unnecessary expressions or movements. It is also important to be patient and diligent when performing these exercises, as results may take time to appear.
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Facial exercises for slimming the face
Facial exercises are a great way to keep your face looking and feeling young and fresh. Facial yoga and the right facial exercises can keep your skin feeling firm and fresh. The face contains over 50 muscles, and unlike the rest of the body, many of these muscles are rarely used. By carrying out regular facial exercises, you can improve blood circulation to the different areas of the face, replenishing the skin's oxygen supply and giving it a healthy glow.
Facial exercises can also help tone your face and minimize fine lines and wrinkles. To exercise the muscles around your eyes, place your index fingers on the outer corners of your eyes and your middle fingers at the inner corners of your eyebrows. Then, apply pressure upward and look up toward the ceiling. Hold for 10 seconds, release, and repeat 6 more times.
To exercise your lower face muscles, make an “O” shape with your mouth and hide your teeth with your lips. Now, smile widely while still hiding your teeth. Relax and repeat this 6 times. To exercise your forehead muscles, place both of your hands on your forehead with your fingers spread out between your hairline and eyebrows. Then, pull your fingers out across your forehead in opposite directions. Repeat this 10 more times.
To reduce a double chin, tilt your head back until you’re looking at the ceiling and move your lower lip over your upper lip as far as you can. You should feel this in the jaw muscles near your ears. This exercise will also help reduce the appearance of laugh lines around your mouth.
For eye wrinkles, do an eye squeeze. Pull your lips downward so that your facial muscles tighten, then pull your lips to one side. Squeeze one eye shut for one second, then repeat 10 times, holding your lips to the side. Then, do the other eye. Do 3 sets of 10 for each eye, take a short rest, then do another 3 sets of 10.
It is recommended to perform your facial exercises 3-5 times a week for around 20 minutes each time. If you don’t have 20 minutes, try splitting the time into 10-minute sessions.
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Frequently asked questions
Facial muscle retraining is a non-surgical therapy that helps people regain natural facial movements after an injury to the facial nerve. Facial retraining focuses on improving the coordination of the facial muscles to generate proper expressive movements.
There are various exercises that can help retrain facial muscles, including:
- Eye squeeze: Pull your lips to one side and squeeze one eye shut for one second. Repeat 10 times, then switch to the other eye.
- Forehead stretch: Place your fingers on your forehead and slowly pull them out across your forehead in opposite directions.
- Mouth exercise: Make an "O" shape with your mouth and hide your teeth with your lips. Smile widely while still hiding your teeth.
It is recommended to do facial exercises consistently for 3-5 months every day or 6-7 times a week for the best results.
There is limited clinical research on the effectiveness of facial exercises. While some studies have shown positive results, the evidence is largely anecdotal. Some experts believe that facial exercises may not be effective for slimming the face or reducing wrinkles. However, facial exercises can increase blood flow, improve skin elasticity, and enhance muscle function.
