The mention of posture often brings to mind the position of one’s shoulders, hips, and spine. While proper posture of these areas is critical to maintaining an upright position, it is not the only part of the body subject to these conditions. The face is a conglomerate of bones and muscles that aid us in breathing, eating, smelling, seeing, as well as the communication of words and emotions between our peers. Because of the social and health implications of such a part of the body it is no wonder that we are keen to each other’s faces and the potential clues that lie upon them. Subconsciously, we conjure an idea of a person’s overall health and current state of being from the position, and state, of a face alone.
Just as how one moves will influence the position of the body, how one moves the face will also determine its position, and over time its appearance. The previous consensus was that facial features are entirely a result of genetic predetermination and nothing else. While one’s genetics certainly are a factor, they are far from the only influence on facial structure. The environment itself is a sculptor, as its demands shape the physical architecture of the muscles and bones that make up the face. Inputs to this system over time will slowly mold the face into one that reflects the life, experiences, and mindset of an individual. By training your face you can help to shape your own face and witness the beauty your own being is capable of.
What is the Face?
The craniofacial area is actually a conglomerate of 22 bones that work in conjunction with one another. The skull is made to enclose the brain, giving it protection from physical threats of the external world. The face is dotted with sensory organs such as the eyes, nose, ears, tongue, and mouth. These senses aid us in adapting to our environment, maintaining homeostasis, and most importantly keeping us alive. Together the structure acts as the command center for the rest of the body, housing both sensory and decision making elements.
As one can see, what we know as our face is actually fourteen bones that fit together like a three dimensional puzzle. Each of these bones join together at semi mobile junctions (joints). Though the sutures of the skull do not move much — if at all– the bones of the face allow for slight movement. The movement is small enough to appear invisible to the untrained eye, but that does not mean it is not present. These various joints help to give the skull both strength and plasticity, as a single bone would be rather cumbersome and prone to injury.
The position of these bones is indeed determined by forces exerted upon them by the muscles of the face. Just as the muscles of torso influence the position of the spine and limbs, the shape of the face is determined by actions of the facial musculature. Granted, the movement is more subtle than that of the appendices, yet movement still occurs.
Over time, as muscles pull, these bones begin to develop in correspondence with the direction and intensity of the mechanical stresses placed upon them. This feature is present throughout all bones in the body, a testament to the wondrous adaptive nature of our biology. Bones are shaped the way they are so that muscles can exert force with mechanical advantage and the face is no exception.
The face, although not necessary for propulsion directly is still a requirement for life. If we are to breath, see, smell, eat, and communicate the face and its musculature must be functioning properly. The diverse number of actions is reflected by the equally diverse array of muscles that cover the face.
The Eyes
The eyes give us the ability to pick up electromagnetic energy from the environment, which is then translated by the brain into what we know as an image. The extrinsic muscles of the eye help point and focus each bulb in a given direction, greatly expanding our field of vision. A large percentage of our sensory input is visual so impairments to these muscles can translate to sight, balance, and postural issues. Dysfunction of the extrinsic eyes muscles may also call for excess movement at the cervical spine, potentially leading to joint subluxation, and nerve impingement if severe enough.
Muscles located on the brow and around the eye socket act to protect from foreign objects as well as shielding from excess light. In addition, these muscles help in nonverbal communication. The include the orbicularis oculi and corrugator supercilii muscles.
Exercises
- Eye Circles
- Keep the head still and “draw” circles using both eyes; alternate directions
- Squints
- Gently close eyelids as if you are trying to read something far away; relax and repeat
- Surprises
- Open eyes, exposing as much of the eyeball as possible– just as one does when surprised; relax and repeat
The Scalp
The muscles of the scalp play a role in the posture of the skull while also aiding in some facial expressions. The health of these muscles is also implicated in the health of ones head of hair, as hair loss is often spurred on by dysfunction of the scalp musculature. This relationship is discussed further here.
The primary muscle of the scalp is the epicranius muscle, split into two sections, the occiptal belly (occipitalis), and the frontal belly (frontalis). These muscles work in opposition pulling a large sheet of connective tissue– known as the galea aponeurotica –across the scalp. Other muscles in the area include the temporparietal muscle and the various bellies of the auricular muscle. Combined these muscles help to move the ear and support lateral stabilization of the scalp. Another smaller muscle of the scalp is the procerus muscles, located at the center of the brow. The procerus aids the epicranius in the furrowing of the eyebrows.
Exercises
- Furrows
- Bring the brow and scalp down as one does when glaring at someone; relax and repeat
- Eyebrow Raises
- Raise the brow and scalp as one does when acknowledging another person; relax and repeat or synchronize with the brow furrows
- Ear Raises
- Attempt the wiggle the ears both upwards and forwards; note that the movement may be slight but will be more noticeable with practice
The Jaw
The jaw permits the act of mastication. Chewing is the first step of digestion and important to our ability to absorb vital nutrients. The masseter, buccinator, medial pterygoid, and temporalis muscles act to shut the jaw Conversely, the lateral pterygoid depresses the mandible with the help of various muscles of the neck and throat. In practice these muscles move the jaw in all three dimensional planes, as the mandible performs a circular motion upon chewing.
The jaw works hand in hand with the actions of the tongue as well. The tongue serves primarily to press food on the roof of the mouth; doing so, the tastebuds detect the composition of the food and then relay that information to the digestive system. This then leads to adequate and appropriate enzyme secretion in the intestines. The tongue also help to move the bolus in the mouth to facilitate the actions of chewing.
Exercises
- Yawns
- Yawn as if you just woke up in the morning; keep the face and scalp relaxed and try to show as little of your teeth as possible
- Jaw Circles
- Rotate the jaw in circles; alternate directions evenly
- Seed Chews
- Take a tablespoon of un-shelled seeds of choice (pumpkin, sesame, chia, flax) and grind using a rotary motion at the jaw; alternate directions evenly
The Tongue
The tongue is one of the most unique and strongest groups of muscles in the body. Given the unparalleled mobility of the muscle, it makes sense the tongue is actually made up of eight separate muscles; four intrinsic (not attached to bone) and four extrinsic (attached to the hyoid bone). The tongue is tasked with complicated maneuvers such as mastication, swallowing, breathing, and speaking.
A dysfunctional tongue can have serious consequences, as problems chewing food, swallowing, and breathing can cascade into digestive, respiratory, and even nervous system issues (1). Additionally, conditions such as sleep apnea and snoring are often the result of a lax tongue blocking the airway in the throat.
So important is the tongue that proper use of the muscle(s) widens dental arches and even allows for greater muscular output across the entire body (2)(3)(4).
Exercises
- Mouth Cleans
- Using the tongue, clean the inside of the mouth using circular motions of the tongue; the rear of the tongue should be touching the roof of the mouth (hard palate) while the movement is performed; the lips should be sealed the whole time; alternate directions
- Tongue Out Circles
- Similar to the exercise before, move the tongue in circles with the tip outside of the mouth; alternate directions
- Gum Presses
- Using multiple sticks of gum press the wad against the roof of the mouth, behind the front teeth, using the rear of the tongue; then move the gum between the mandible and the underside of the tongue, press towards the chin
The Lips
Muscles of lips act as the seal to our mouths, allowing for a vacuum to be created during chewing, swallowing, and breathing. Involved with speech, facial communication, eating, and breathing the lips are influential in the health and well-being of any individual. These muscles include the orbicularis oris, mentalis, depressor anglui oris, depressor labii inferioris, and risorius. Combined, these muscles help to give the lips mobility, dexterity, and strength.
Exercises
- Lip circles
- Move the lips together in circles; the jaw and tongue can be included in this exercise as well; alternate each direction
- Lip purses
- Purse the lips as if one is dissapointed or displeased with someone or something; relax and repeat
- Lip puckers
- Pucker the lips as if one were about to kiss another; relax and repeat
The Cheeks & Nose
Muscles of the cheeks and nose help with breathing, eating, verbal and nonverbal communication. Although small, these muscles are important in everyday life, and often go unnoticed by the majority of people. The nasalis muscle resides on the nose and acts to flare the nostrils, increasing oxygen consumption during times of need. The zygomaticus muscles (minor and major) attach the lips to the cheekbone, raising the corners and helping to initiate the action of a smile, among other expressions. The levator labii muscles do just as their name suggests and elevate the upper lip. Lastly, the buccinator helps in the act of swallowing, working with the pharyngeal constrictor muscles to achieve the required movement and move the bolus into the esophagus.
Exercises
- Smiles
- Think of something that makes you smile; bring the corners of the lips to the cheekbones; relax and repeat
- Frowns
- Express displeasure by moving the corners of the lips down towards the jaw; relax and repeat
- Nostril Flares
- Open the nostrils as wide as possible; relax and repeat
The Throat & Soft Palate
Although not technically part of the face, the throat shares an intimate relationship with it. Situated behind and below the face, the pharyngeal muscles help one swallow, breath, and speak. The majority of these muscles are innervated by the vagus nerve, arguably one of the most important nerves in the body, and one of the most powerful influences on our well being. These throat muscles include the pharyngeal constrictor muscles, along with the palatoglossus, salpingopharyngeus, cricothyroid, palatopharyngeus, levator veli palatini, and muscles of the larynx. Together they help elevate, depress, and constrict the larynx during specific situations.
Exercises
- Mona Lisa Swallows
- Swallow keeping the mouth completely still, utilizing the muscles of the throat; relax and repeat
- Swallow Holds
- Building on the previous exercise, hold the swallow at the halfway point for a few seconds and then finish swallowing; relax and repeat
- Tongue Out Swallows
- Attempt to swallow with the tip of the tongue sticking out of the mouth; if sticking the tongue out is too difficult, start with the tongue between the lips and the teeth; with this, muscles of the throat and soft palate will be forced to work
How (and Why) To Exercise The Face
The exercises presented for each part of the face are all naturally occurring movements we should be performing on a daily basis. The given exercises are designed to mimic these motions and help one cultivate more awareness to the targeted facial musculature. With both time and use these muscles will increase in size, strength, and tone. As a result, one’s face will begin to appear more healthy and attractive, as well as being a more effective means to convey thoughts, ideas, or emotions to others. While face training is not a common practice it should be a part of each and every individuals daily routine.
In regards to sets and repetitions, each exercise can be performed as much as tolerated as there exists no exact formula for the muscles of the face. Whether you want to perform them in 3 sets of 10, 15, or 20, these exercises are just a means to develop awareness within your own nervous system. Keep in mind with these exercises it is not how hard you contract these muscles, but how accurately you do. Making sure to relax, and performing each exercise as naturally as possible is the best way to approach training the face.
Cognitive & Emotional Implications
Another reason to train one’s face is because of its relationship with the parasympathetic nervous system. A division of the autonomic nervous system, the parasympathetic innervates parts of the body concerned with digestion, sexual arousal, and tissue repair. Referred to as the “rest & digest” nervous system, the parasympathetic is the main driver for long term survival, while its counterpart the sympathetic nervous system handles the short term.
Muscles of the face and throat are innervated by the facial, occulomotor, vagus, and glossopharyngeal nerves, all branches of the parasympathetic nervous system. This means that activity of the facial musculature will also stimulate nervous pathways concerned with our long term adaptation to stress. As a result, these facial exercises can actually be a means to change your perception of stress, and help induce a reparative state of being.
Other Modalities & Techniques
Some other methods to improve the integrity of the facial musculature include the following:
- Red light therapy
- Massage
- Acupuncture
- Dry needling
These can be used alongside exercises in order to develop the necessary awareness within the face.
References
- Cichero J, Clavé P (eds): Stepping Stones to Living Well with Dysphagia. Nestlé Nutr Inst Workshop Ser. Nestec Ltd., Vevey/S. Karger AG., Basel, 2012, vol 72, pp 119–126. doi: 10.1159/000340000
- “Jaw and Facial Development in Adults.” Apex Dental. Dentist Des Moines Iowa, apexdentaliowa.com/jaw-and-facial-development-in-adults/.
- Ahmad H. Alghadir, Hamayun Zafar & Zaheen A. Iqbal (2015) Effect of tongue position on postural stability during quiet standing in healthy young males, Somatosensory & Motor Research, 32:3, 183-186, DOI: 10.3109/08990220.2015.1043120
- Buehring, Bjoern, et al. “Tongue Strength Is Associated with Jumping Mechanography Performance and Handgrip Strength but Not with Classic Functional Tests in Older Adults.” Journal of the American Geriatrics Society, vol. 61, no. 3, 2013, pp. 418–422., doi:10.1111/jgs.12124.
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