Exercise Five - Scalp Exercise
This exercise for the scalp muscles is an effective one for lifting the eyebrows and giving a general lift to the whole upper face. But it is an exceptionally hard exercise for most women to learn and to do correctly. Men seem to have an easier time learning it. This page is going to be long because the scalp exercise (SE) will entail a lot of explanation.
The learning process would be straightforward if the scalp muscles at the back of the head were easy to control. They are not. These muscles, the occipitalis muscles, are technically voluntary but people usually have lost control of them. When they are not used they get small (they atrophy), almost to the point of disappearing. The task now is to regain control of them, to tone them up, and to make them stronger. I think the following suggestions will lessen the difficulty in gaining control of these stubborn occipitalis muscles.
First, a bit of trivia. Twice as many men compared to women can wiggle their ears. This has significance. If a man or a woman can wiggle the ears, it means that there is contraction of the muscles at the back of the head. These are the muscles that must be alternately contracted with the muscles at the front of the head during the scalp exercise.
The Learning Process
Step number one in the learning process: Stand in front of the mirror and raise your eyebrows (contract the frontalis muscles). Step number two: Try to pull back your ears (contract the occipitalis muscles). There will be only a small, almost imperceptible, movement at first when you are trying to pull back your ears. The contraction of the muscles at the front of the head will be easy. These muscles are fully voluntary; the muscles at the back of the head will require a lot of work.
Try to visualize the muscles at the back of the head by looking at the drawing of the scalp muscles. Now place your fingers over the two muscular slips of the occipitalis muscle at the back of the head and try to detect contraction when you move the scalp.
Here's a strategy for gaining control of the occipitalis muscles that many people have found helpful: Lie on a bed with the back of your head resting on a pillow. Now as you attempt to pull your ears back you will feel even the slightest contraction of these muscles. The pillow acts as a monitor giving you sensory biofeedback. This biofeedback will eventually enable you to gain complete control of the occipitalis muscles.
Once even a little control is established, full control will be close behind. The first steps in the learning process of muscle control are the hardest. But after some initial small gains, huge progress will be made in just a few days. Don’t get discouraged. Some people learn how to control the scalp muscles fast; others take a little (or even a lot) longer, but everybody who persists eventually gets it.
For more technical information on the impossible occipitalis read this page - Evaluation of the Occipitalis Muscles.
Lines on the forehead
I'm sure the big question many of you will have is this: Will the scalp exercise form horizontal and vertical lines in the forehead? The SE will not form these lines; in fact, it will probably get rid of the lines that already may be there. But just my pronouncement on this will not be enough to allay your fears. I want to give you convincing physiological reasons - reasons that I hope will make sense.
When you look at people who have deep horizontal lines etched into their foreheads, you will notice that their scalp muscles are almost immobile. Look at President Bush or Olympia Snowe, the senator from Maine. Their frontalis muscles are set in stone: they are in a permanent state of contraction. The medical name for this static muscle condition is contracture. This fixed position of groups of facial muscles is responsible for many of the deep expression lines that form on people's faces.
When you do the scalp exercise correctly, your frontalis and occipitalis muscles will become pliable. You will no longer have that fixed rigid appearance on your forehead. It is that fixed rigidity that contributes to the formation of deep lines.
By doing the scalp exercise correctly, I mean getting the full alternate contraction of both the frontalis and occipitalis muscles. When you finally gain control of the occipitals, you will get an additional benefit. A strong, toned-up occipitalis pulls up and back on the upper face, smoothing out any horizontal or vertical lines that may have been in the forehead. This will also give you higher eyebrows. Low eyebrows and drooping hooded eyelids are one of the first signs of aging. These signs of age will be postponed or even reversed when you develop the occipitalis muscles.
How Many Reps?
I don't worry about repetitions. I do about five minutes - sometimes more, sometimes less. Many facial exercise programs tell you to do five or ten reps of a certain exercise. "A few minutes a day and your face will be rejuvenated." Don't believe it. You'll have to determine for yourself what works and feels comfortable, but don't opt for the easy way out. Doing a few delicate moves won't get the job done.
A Positive Side Effect
The scalp exercise if it's done correctly and often will make your hair look more luxuriant. This side effect won't be evident for many months though. It takes a lot of time for the hair follicles to respond to any type of program because they have to go through the various stages of the hair cycle. So how long is "a lot of time"? I hope six or eight months does not sound too depressing. If you want faster results, I'm sure you'll find products advertised on the Internet that will guarantee "satisfaction" in just weeks.
The Advanced Orbicularis Oculi Exercise
In the description for exercise one - muscles under the eyes - I said there was also an advanced form of this exercise. The advanced form is not easy but once mastered it is more effective than the basic exercise. It is effective not just for toning up the muscle around the eyes but for actually building up these expressive muscles.
Contract the occipitalis muscles at the back of the head, and keep them contracted while doing perhaps twenty to thirty reps of winking one eye and then the other. You'll feel the orbicularis oculi muscles working hard as you do this advanced exercise. This means that they are getting stronger. Two sets of twenty reps is sufficient.
Please read the tips on doing the scalp exercise in the sidebar, especially the one about lubricating your forehead before doing the exercise.
Here's a tip from CM in response to a woman on the Discussion Forum. I know this is going to be helpful to people who can't get any action in those tough-to-control muscles at the back of the head.
So this is how it goes: First
you raise your eyebrows thus contracting your frontalis. Then you return your
eyebrows back to their normal place. Now you contract your occipitalis thus
moving your ears back, and then relax the occipitalis before doing the eyebrow
movement again. So it's eyebrows up, then down (or back to place). And then ears
back then forward (or back to place). Engage frontalis, relax, then engage
I found I had to think aloud and watch myself in the mirror initially to get the rhythm going. But I must confess that for years, (long before I joined the forum or knew of it) I did the scalp exercise without engaging my frontalis. I had no idea this was part of the exercise.
As your muscles get stronger, you'll be able to do what Tom can do. When he contracts his frontalis, not only do his eyebrows move up, but his entire scalp seems to be pulled forward as the muscles of his forehead contract. Then when his occipitalis contract, his scalp is clearly pulled back. His hair moves back and forth so much that if you didn't know he had a thick head of hair, you'd swear he had a furry animal on his head doing a dance he learned from one of Tom's dance classes.
Pretty cool to see indeed.
When you do the occipitalis contraction, your forehead will appear to move up a little from the scalp moving back, which at first led me to think I had to raise eyebrows while contracting occipitalis but I found that so hard and really impossible, coz it was antagonistic. I decided to return to only working the occipitalis, never involving the frontalis. But after I got Tom's CD video and saw him do it, I finally, fully got it.
I hope this helps.
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