Scleroderma exercises contains 3 parts:
1-face exercises
2-hand and wrist exercises
3-face massages
Face exercises:
1- try making wrinkles in your forehead by lifting your eyebrows
.png)
2- ry to frown by lowering your eyebrows
3- lift your eyebrows one by one in order to make wrinkles in your forehead every time in one side
4- open your eyes widely like you are surprised
5- smile without showing your teeth
6-smile showing your teeth but keep them over each other
7- laugh with a mouth as widely opened as you can and distance your mouth corners as much as you can
8- open your mouth vertically as much as you can
9- close both of your eyes powerfully
10- close your eyes one by one
11- bloat your cheeks as much as you can
12-Take your lips into your mouth as tight as you can with closed mouth
13- do 12 with open mouth
14- make your mouth like a bud for example like kissing
15- drag your mouth corner outward whit your little fingers
16-s ay "A" and "O" and "E" sounds very loud
17- take you chin down then turn it to one side and then to another
18- with closed lips move your mouth side by side
19- try to make wrinkles on your nose like smelling bad thing
20- contract all your face muscles with great force
21- give your head back and and your chin forward in order to feel stretching in your neck skin
Hand exercises:
1- keep your hand in position and then pull your thumb by your index or mid finger back in order to feel stretching in skin between your thumb and other fingers then keep this position for 10 sec and do this for 5 times
2- with one hand fingers pull other hand's fingers backward to feel stretching in front of your wrist
3- with one hand pull another hand's fingers in order to feel stretching in back of your wrist
4- first step: first bend your first knuckles to touch first of your hand and do it five times
Second step:bend your fingers while they are open and keep the position 30 seconds and do it five times
Third step: fist your hand so tight And open after 3 seconds and do it 5 times
5- completely open your hand and distance your fingers as you can for 10 seconds and do it 5 times
Face massages:
This massages are for loosening your face skin and and improving blood circulation your both hands sometimes work together and sometimes will work in order and separately try lubricating and try to massage the outer skin on the lower tissues use them once night and once morning
1- place your index and mid fingers like pics
First go upper and make wrinkle in your forehead by your right hand when it reached the peak point start another hand and lower your right hand use it 10 times
2-place your index and mid fingers
Go with one hand to temporal part of your head at parallel position with your eyebrow and come back and start the other hand 10 times
3- place your index fingers on the angles of your eyes on the upper eyelid and start pulling your eyes from inside to outside like the pic 40 and use it 10 time
4- do 3 for the lower eyelid
5- start pulling your index fingers from your nose angel to your airs on your cheeks and start it over 10 times
6- like 5 but pull your finger to low and outside your cheeks
7- place your fingers like pic and pull your fingers lower to upper part of the lower lip and start over for 10 times
8- place your fingers like pic and pull your fingers outside whit closed mouth like smiling and start over for 10 time
9- place your ring mid and index finger like pic and start pulling them down till reaching peak of your chin
