Therapeutical Facial Exercises and Massages-Certification

Created by Japanese doctor Toshiki Fukutsudzi, the simple exercise involves lying on your back with a rolled up towel placed directly under your waist where your spine curves for just five minutes a day.

According to the specialist, this method can help to reduce an extra layer of fat around the belly, caused as a result of misplacement of pelvic muscles. By performing this exercise consistently, the displacement in the pelvis placement is fixed and a person loses an extra layer of fat from the waistline.

If you place the towel/roller under your chest in the line with the breasts will help by correcting the back,

At the beginning it may be feel uncomfortable to keep the towel for five minutes, however, do it for as long as you can and you start building up from there until you reach 5 min or even more.

Enjoy!

This exercise is called YWLT-the object of these exercises is to pull your shoulder blades together as much as possible. Many people develop forward head posture and rounded shoulders after sitting at a desk too long.

Y – Lift your arms up in a “Y” shape (with your thumbs pointing backward), pulling your shoulders back without arching your back.

W – From the “Y” position, bring your elbows down until your arms form a “W” shape. This will bring your shoulder blades even closer together (thumbs still pointing back).

T – From the “W” position, straighten your arms so that they are flat out from your shoulders forming a “T.” (Feel the muscles down the center of your upper back contract even more.) Keep your hands flat, palms up.

L – Finally, bring your elbows down from the “T” position so that each arm forms an “L” shape coming out from your body at a 90-degree angle. Keep your palms up. This position will bring your shoulder blades very close together.

In the morning, on the empty stomach without even a drop of water . In the morning on the empty stomach, without even a drop of water . This is activating all ,metabolic processes.

1, Hold the breasts in the hands, the size doesn't matter, you have to hold them.

2, The knees are slightly bent, feet parallel to the floor,

3, Make sure you don't jump high.

We always start with a little warm up by tapping with the finger tips the face and the neck.

1. For the first exercise make a big C shape with your thumb and index fingers. Place your index finger just above and parallel to your eyebrows and your thumbs on your cheeks. Start to pull down with the index fingers while trying to raise your eyebrows and making the eyes wide. Hold for two seconds, relax and repeat again. Now do three more times. Then hold this position for ten seconds. This will firm up the forehead, reducing lines and wrinkles. Major muscle worked: Frontalis.

2. For the second exercise place your fingers in the center of your forehead and sweep outward in horizontal lines. Repeat three times. This is great for circulation, to boost collagen and elastin (to plump and firm the skin) and to free up tension that can cause deep set lines.

3. Squint and relax the eyes. It can be a challenge at the beginning but keep trying. You will succeed

4. Puff out your cheeks, as though your mouth were full of water and purse your lips as tightly as you possibly can, making your mouth as small as possible. Start breathing in and out through your nose.

1. In the first exercise place the index fingers on the forehead and the thumbs on the cheeks and drag the skin in such way to open the eyes. Now squint the eyes while you hold the index fingers and the thumbs against it. Be gentle with your skin. Do this twelve times and two to three sets. Muscled worked orbicularis oculi.

2. Puff out your cheeks, as though your mouth were full of water and purse your lips as tightly as you possibly can, making your mouth as small as possible. Start breathing in and out through your nose. Then start to transfer air from cheek to upper lip, the other cheek, lower lip and holding for five seconds each time. This can continue for up to thirty seconds, depending on what feels comfortable This will lift and tone the muscles to firm the cheeks, therefore reducing lines and wrinkles. Major muscle worked: Buccinator.

3. Now take your index finger, middle finger and thumb on both hands and gently pinch your jaw line under your chin. Move along your jaw line, towards your ears on both sides, pinching and releasing. Do this three times. Then, take your thumbs and place them next to each other on the jaw line at the chin. Then, drag them along the jaw line away from each other. Then lift them off when you reach the ears and start again. Do this three times. Along your jaw will you reach several acupressure points relating the stomach meridian. This part of the stomach meridian is said to treat jaw pain and hearing problems. You are also working the masseter in the jaw which is the muscle which bulges when you clench your teeth. Massaging this area also reduces the jaw lock than can come from stress. Major muscle worked: Masseter.

1. Place your index fingers under your eyes, horizontally with the finger tips pointing towards your nose. Then look upwards and start to flutter your upper eyelids. Keep this going for thirty seconds. The only part of your body that should move is your upper eyelids. This reduces hollows under the eyes, lifts the upper eyelids. Major muscles worked: Orbicularis Oculi and Corrugator.

2. Puff out your cheeks again as much as you can. Then gently tap your cheeks with your hands. This can continue for up to thirty seconds, depending on what feels comfortable. This exercises the muscles in the cheeks, lifting and firming as well as increasing circulation through the tapping movement. The result is a smoother, wrinkle free cheek area. Major muscle worked: Buccinator.

3. Tilt your head back gently and kiss the sky ten times. Actually make the kissing sound. Then, relax your face and take a deep breath in. Then as you exhale, imagine you are blowing a kiss out in from of you, pushing your lips out slightly. Relax and do twice more. This will plump and firm the lips keeping them full and is also great for firming the jaw and neck. Major muscle worked: Orbicularis Oris  and the neck muscles.

1. Put both your middle fingers together between your eyebrows then apply pressure to the outer corners of your eyes with your index fingers. Look up and start to squint. Feel your lower eyelids move up as much as you can. Then relax and repeat six more times. To finish squeeze your eyes shut for ten seconds and release and relax them. This is great for reducing bags under the eyes and tightening the muscles around the eyes. Major muscle worked: Orbicularis Oculi.

2. Cover your teeth with your lips and then make your mouth into an ‘O’ shape, pulling your top and bottom lip as far away from each other as you can

3. Trace your tongue around the inside of your lips three times. Repeat in the opposite direction. This smoothest out smile creases and fine lines around the mouth by lifting and firming the muscles. Major muscle worked: Orbicularis Oris.

1. Grab a pen and hold the pen in front of your eyes keeping the hand straight. Then drag the hand toward your nose and follow with the eyes the pen. Drag the hand in and out for at least 30 seconds and the close your eyes and relax. This working the muscles inside the eye ball. Make sure that you take enough time to relax.

2. Cover your teeth with your lips and then make your mouth into an ‘O’ shape, pulling your top and bottom lip as far away from each other as you can . Now smile and lift the corners of the mouth up doing pulses. Do this for about 30 seconds twice. In between sets relax for 30 seconds-one minute.

3. Gently pinch your cheeks all over the cheek area with your thumb and your first two fingers for thirty seconds. This boosts the circulation and encourages production of the plumping agents meaning a healthier looking complexion, and a firmer cheek area.

1. With the index finger start at the top of the nose and circle (with feather light touch) along the top of eyebrows and on to the cheeks and then back around. Make the circles smaller and smaller until you work under the eye and above the eyebrows and then under the eye and under the eyebrows. You should aim for about eight circles in total.

2. Keep your head relaxed on the top of your spine and look at a point in front of you. Then without moving your head, neck or face move your eyes to look at the right hand side, then back to center, then to the left. Move your eyes back to center and look up to the ceiling and down to the floor. Gently close your eyes for five seconds and then repeat one more time. Then, widen your eyes as wide as you can without wrinkling the brow. Focus on a point in front of you and take four deep breaths in through the nose and out through the nose. Then relax and close your eyes for a few seconds. This is great to firm the muscles around the eye and helps to lift the eye area and will also smooth the brow. It will boost the circulation around the eyes and after the exercise you will see a lovely glow in the face. This will exercise the muscles around the eyes, strengthen the optic nerve and is therefore great for toning up sagging skin and eliminating crow’s feet. It will also give the eyes an awake, energetic appearance. Major muscle worked: Orbicularis Oculi.

3. Place the hands just bellow the collar bone and tilt the head on the back as backwards as you can and hold it in there while you lift the chin up towards the sky. This is great for exercise for the muscle at the front of the neck which helps to reduce lines and wrinkles in this area. It also lifts and tones the lower jaw which helps to firm this area and reduce sagging skin. Major muscle worked: Platysma.

1. Pull your middle earlobes out to the sides with your thumb and index finger four times. Grab your lower earlobes and pull down lightly four times. Then grab your upper earlobes and pull up four times. This is an ancient Indian facial yoga technique that brings circulation to the face.

2. Hide your teeth with your lips and then make a small 'O' shape with your mouth. Then, keeping your lips as tense as possible, smile as wide as you can. Keep hiding your teeth. Then go back to the ‘O’ shape. Keep this going by repeating this changing of shape of the mouth. Then start to move your jaw up and down almost as though you are scooping something up with it. As you do this, start to tilt your head slowly back. Then relax and repeat twice more. This exercise is working the lower face muscles which reduces the fine lines around the mouth, the lines between the nose and the mouth corners and lifts and firms the cheek area. Major muscle worked: Masseter.

3. Tilt the head on the back, open your mouth and lift the tongue towards the sky. Hold it for 30 seconds or less and repeat twice. Muscles worked infrahyoid muscles.

1. Using just one hand place the index finger just above the eyebrow and the thumb on the cheek. Make sure you don't cause wrinkles on the forehead in the process. While holding the eye opened with your hand, squint and relax the eye for about eight times. Repeat twice. Muscles worked Orbicularis Oculi.

2. Using both hands place the hands on the side of your face, slightly dragging the skin and keep your lips like in a kiss and hold or even kiss the air in front. Do this few times. Muscles worked Orbicularis oris, masseter.

3. Play like a baby with your lips :) by pushing air through your mouth with all the power.

What you need in this session before you start is your favorite face cream, serum or oil. Make sure that your skin is well moisturizes before you start.

Acupressure is an ancient Chinese and Indian system of applying pressure to specific points on your body and face. When a point is pressed could have many benefits.

Use your index finger(s) to hold each point for between 20-50 seconds. Start with gentle pressure and then gradually build up. Practice to learn what feels right. If possible aim to feel for a pulse. This is an indication that the energy is now flowing freely. Then lightly massage this point in a clockwise direction for 20 seconds and then an anti clockwise direction for 20 seconds. The cycle can be repeated twice more if needed.

Massage could help boost circulation and stimulate your lymphatic system.

It removes dead skin cells and unclogs pores leaving skin feeling softer and smoother. Massage is said to help boost circulation and stimulate your lymphatic system. Your moisturizer will work better because you will have brushed away the outermost dead skin cells.

Get naked or in your undies.

Start with the soles of your feet and legs, brushing upwards towards your heart in short, firm strokes – let the brush do the work – don’t press too hard as the bristles might scratch your skin.

Use circular motions on your tummy and armpits, instead of short, firm strokes.

When you get to your arms, begin at your hands and work the brush upwards.

Don’t brush on sore, irritated or sunburnt skin.

Gua sha, or kerokan, is a traditional Chinese medicine practice in which a tool is used to scrape people's skin in order to produce light petechiae.

Facial Gua Sha is a massage technique designed to relieve tension in the muscles of the face, boost blood circulation, and encourage lymphatic drainage to banish bloat. It helps break up fascia, the connective tissue that hugs muscle.

Milk

• Dairy Products Raise Your Risk of Heart Disease

• Milk Does Not Necessarily Build Strong Bones

• Dairy Consumption Has Been Linked to Increased Risk of Cancer

• Estrogen in Dairy Poses Risks to Humans, Men as Well as Women

• Dairy May Adversely Affect Fitness Levels by Causing Inflammation

• Dairy Farming Is a Leading Contributor to Greenhouse Gases and Water Use

• Dairy cows suffer some of the worst fates in the animal agriculture industry

• Dairy is Cheaper Than Plant-Based Milk, So It's a Socio-Economic Issue

Read More: Is Milk Bad for You? Here are 7 Reasons Why Dairy Is Unhealthy | https://thebeet.com/is-milk-bad-for-you-7-reasons-why-dairy-is-unhealthy/?utm_source=tsmclip&utm_medium=referral

Bread

Indeed, white wheat flour bread is more harmful than whole meal or rye bread. But in the end, even the healthiest bread produces extremely unpleasant effects for the human body.
Gluten, a protein in cereals, is responsible for most of the negative effects. The New England Journal of Medicine has published a list of 55 diseases that can be caused by gluten consumption.
Among them, it is worth mentioning:

• osteoporosis

• irritable bowel disease

• inflammatory bowel disease

• various types of anemia

• various types of cancer

• rheumatoid arthritis

• lupus

• multiple sclerosis

• almost all other autoimmune diseases

Then, according to the same source, gluten consumption is linked to neurological diseases, including anxiety, severe depression, schizophrenia, dementia, migraines, epilepsy and neuropathy.

Above are the diseases, below are the unhealthy effects of gluten that can eventually lead to disease:

• overweight

• frequent fatigue and drowsiness

• severe depression

• blurred thinking

• bloating

• hypertension

• triglyceride growth

Sugar

• Added sugar does not contain essential nutrients and is bad for your teeth

• The added sugar is rich in fructose, which can overwhelm your liver

• Hepatic overload with fructose may cause non-alcoholic fatty liver damage

• Sugar can cause insulin resistance, the first step towards metabolic syndrome and diabetes

• Insulin resistance may progress to type II diabetes

• Due to its effects on hormones and the brain, sugar has unique effects in promoting fat

• Sugar can cause cancer

• Because it causes a massive release of dopamine in the brain, sugar is addictive

• Sugar is the leading cause of obesity in both children and adults

• sugar is the one that raises cholesterol and causes heart disease, not fat…

Salts

Here are the effects of consuming a large amount of salt, but also what you should avoid, as much as possible:
to eat processed food
IF :
you feel dehydrated
You feel bloated
Your stomach is irritated
You have high blood pressure
You have cardiovascular disease

Sodium monoglutamate (MSG or E621), food drug

Sodium monoglutamate is the sodium salt of the amino acid called glutamic acid and is a form of glutamate. E621 or MSG is used as a flavor enhancer in various culinary preparations prepared at home and in the restaurant, but especially in commercial semi-finished products (sausages, fish dishes, semi-preparations, juices, sauces of various types, frozen foods, dairy products, etc. .) It is really bad for us especially that can make us eat large quantities of food because of it, eg: chips/crisps and so on....

This is just to make you aware, do a little research if you want to find out more.

Breaks are usually cigarette. Morning coffee is often accompanied by cigarettes. Waiting, too. Stressful moments, nervousness, concentration, relaxation… many moments, moods and sensations are "accompanied" by cigarettes. That tobacco wrapped in a piece of paper at the end of a filter has over time become the friend, but also the "burned and inhaled" enemy of many people.
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What are the effects of smoking on the skin?

• Premature ageing

• Premature appearance of wrinkles

• Finger and teeth coloring

• dry skin

• skin cancer

• Heavy wound healing

• Reversal Acne

• Affected by cigarette smoke is most often the connective tissue that forms collagen and elastin.

Alcohol

Alcohol leaves the skin free of moisture, vitamins and nutrients, so it will look less healthy and prematurely aged. When you drink too much alcohol, it affects the liver. The liver works as a cleansing system for your body, eliminating toxins or metabolizing them. When the liver is affected by alcohol, these toxins stay in your body leading to acne. Although you may think that alcoholic drinks moisturize you, alcohol has a drying effect on the skin. The skin looks less hydrated and spots may appear. Alcohol can cause vitamin A deficiency, and lack of it in the body will make the skin look pale, yellowish and less radiant. The skin ages faster. Common signs include wrinkles and discoloration of the skin. Drinking alcohol decreases the amount of nutrients that could help repair and maintain healthy skin. Researchers at the University of North Carolina confirm that consuming alcohol in large quantities can double your risk of getting skin cancer or any other type of cancer. Drinking alcohol before going to bed can make your face look swollen. This is because alcohol increases the risk of bleeding from the capillaries. Over time it can lead to wrinkles and the skin of the face loses its tone.

I would like to thank you and congratulate you that you took part of this course, I am very grateful that you chose to do it and I hope this will work for you. Remember, consistency is the key. All the best in life and remember that laughter is the best exercise