During the training, keep the tongue tightly pinned against the palate. Such position will prevent mouth breathing, facilitate the proper nasal breathing, and will increase the chin and neck stretching area.

 

If, during the first trainings, the Patakara slips out of your mouth, do the main exercise only. In 1–2 weeks, when the orbicular muscle of the mouth gets stronger, move on to the basic training complex.

 

The trainer loop you will pull is composed of two parts that act as one – a T-tongue and a loop. Make sure that the loop the tongue passes through is positioned lower during the training – it will be handier to hold the trainer loop with your finger.

 

Do not pull hard the trainer loop. Tension appears before the first sensations appear in the muscles.

 

To maximize the efficiency of Patakara exercises, use the Fit-Pull elastic band. Press the palm holding the band against your face and neck, applying a slight force, as described in individual exercises below. The device does not slide over the skin and allows to point-fix the muscles. If the hand holding the band slips down, return to the initial position and fix it again.

 

If, during a training, a sensation of pain appears, it is recommended to slightly bend you head forward, in order to relieve stress off the neck muscles, especially if you have troubles with this area. Shoulders should also be relaxed – you can do exercises in the lying position. If you have the cervical osteochondritis, this recommendation is mandatory.

 

Use a mirror to monitor the correctness of moves.

 

A timer will help you to control the time of main exercise.

 

Although exercises may be done in various positions, it is better and more efficient to do them in the upright position.

 

To achieve the optimum result, it is recommended that exercises are done 4 to 5 times a day. After having achieved the result, follow the scheme of 2 to 3 times a day.

 

The break between two sets shall be at least 1 hour; for maximum efficiency, it is recommended that the training is not interrupted for more than 3 hours. It is not recommended that the number of exercise sets exceeds 5 times a day.

 

You’d better do a lesser number of sets per day, but regularly, with the right technique and proper load.

The main exercise is designed to strengthen the orbicular muscle of the mouth. In order to heat the muscle up and increase the effect of the exercise, it is recommended to do it before every training.

 

  1. Position the trainer between your lips and teeth.
  2. If you feel uncomfortable in the points of contact between the trainer and the gums or lips, or if you want to enhance the effect of the exercise, pull the trainer loop slightly forward.
  3. From time to time, make circular motions on either side.
  4. Keep the device with the force of your lips for 3 minutes.
  5. Do not clench your teeth! It is important.
  6. Press the tongue against the palate.
  7. Breathe through the nose.

Recommendations on

how to use the trainer correctly

Main exercise

How to use the Patakara

After each exercise, return to the initial position and pass smoothly to the next one.

Full training

Exercise 1

 

Forehead, glabellar area, eyes and nasolacrimal sulci, cheek-bones, cheeks, nasolabial folds, lips are worked.

 

Draw the Fit-Pull band onto your left palm and press it to the middle of your forehead. Do not put too much pressure to it, focus on the light upward tension of the band. With the index finger of your right hand, take the trainer loop, pull it vertically down, and close your eyes as tightly as you can.

 

Remain in this position for 5 sec.

Exercise 7. Repeat exercise 1.

 

Forehead, glabellar area, eyes and nasolacrimal sulci, cheek bones, cheeks, nasolabial folds, and lips are worked.

 

Press the right hand holding the band to the middle of your forehead. Do not put too much pressure to it, focus on the light upward tensioning of the band. With the index finger of your right hand, take the trainer loop, pull it vertically down, and close your eyes as tightly as you can.

 

Remain in this position for 5 sec.

Exercise 2

 

Forehead and left part of the face are worked: eye and nasolacrimal sulcus, cheek bone, cheek, nasolabial fold, lips, and jowls.

 

Place the palm holding the band onto your forehead over the left eye, with your little finger resting on the eyebrow. Press the lower edge of the palm to the outer edge of the eyebrow. Close your left eye (or both eyes) as tightly as you can. At the same time, pull the trainer loop toward the opposite side of the hand holding the band: to the right and down diagonally.

 

Retain the position for 5 sec.

Exercise 8. Repeat exercise 2.

 

Forehead and right part of the face are worked: eye and nasolacrimal sulcus, cheek bone, cheek, nasolabial fold, lips, and jowls.

 

Place the palm holding the band onto your forehead over the right eye, with your little finger resting on the eyebrow. Press the lower edge of the palm to the outer edge of the eyebrow. Close your left eye (or both eyes) as tightly as you can. At the same time, pull the trainer loop toward the opposite side of the hand holding the band: to the right and down diagonally.

 

Retain the position for 5 sec.

Exercise 3

 

Left side of the face is worked: cheek bone, nasolacrimal sulcus, nasolabial fold, cheek, lips, jowls, chin and mandibular arch lines, left side of the neck.

 

Press the left hand holding the band to your cheek bone: the thumb near the ear, the little finger against the nasolacrimal sulcus. Turn your head right and pull the trainer loop straight away and down – toward the armpit. Eyes follow the move.

 

Remain in this position for 5 sec.

Exercise 9. Repeat exercise 3.

 

Right side of the face is worked: cheek bone, nasolacrimal sulcus, nasolabial fold, cheek, lips, jowls, chin and mandibular arch lines, and the right side of the neck.

 

Press the right hand holding the band to your cheek bone: the thumb near the ear, the little finger against the nasolacrimal sulcus. Turn your head left and pull the trainer loop straight away and down – toward the armpit. Eyes follow the move.

 

Remain in this position for 5 se

Exercise 4

 

Left side of the face is worked: nasolacrimal sulcus, cheek bone, cheek, nasolabial fold, lips, and jowls.

 

Press the hand holding the band to your left cheek, under the cheek bone: the thumb near the ear, the little finger along the nasolabial fold line. At the same time, pull the trainer loop horizontally to the right side. Eyes follow the move.

 

Keep the position for 5 sec.

Exercise 10. Repeat exercise 4.

 

Right side of the face is worked: nasolacrimal sulcus, cheek bone, cheek, nasolabial fold, lips, and jowls.

 

Press the hand holding the band to your left cheek, under the cheek bone: the thumb near the ear, the little finger along the nasolabial fold line. At the same time, pull the trainer loop horizontally toward the left side of your face. Eyes follow the move.

 

Keep the position for 5 sec.

Exercise 5

 

Left side of the neck, chin, jowls, lips, and nasolabial folds are worked.

 

Press the back of your hand holding the band to your neck on the left. Lift your chin up and to the right​. Pull the trainer loop up and away. Eyes look up, too.

 

Remain in this position for 5 sec.

Exercise 11. Repeat exercise 5.

 

Right side of the neck, chin, jowls, lips, and nasolabial folds are worked.

 

Press the back of your hand holding the band to your neck on the right. Lift your chin up and to the left​. Pull the trainer loop up and away. Eyes look up, too.

 

Remain in this position for 5 sec.

Exercise 6

 

Neck and lower third of the face are worked.

 

Put your hand holding the band onto your throat and hold the neck. Lift the chin up as high as you can, and pull the trainer loop away. Raise your eyes and follow the move.

 

Retain the position for 5 sec.

Exercise 12. Repeat exercise 6.

 

Neck and lower third of the face are worked.

 

Put your hand holding the band onto your throat and hold the neck. Lift the chin up as high as you can, and pull the trainer loop away. Raise your eyes and follow the move.

 

Retain the position for 5 sec.

Draw the Fit-Pull band onto your right palm. Pull the trainer loop with the index finger of your left hand. Do not forget to relax your neck and shoulders and press your tongue against the palate!

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