Andronik
Pinch kneading of the neck and trapezius
This is a pure anti-puffiness exercise — the one after which your face “deflates” by morning and the angle between neck and chin comes back.
With your right hand take hold of the left side of your neck and start pinching from top to bottom: from the base of the skull, through the middle, down to the trapezius, reaching slightly onto it. Then switch hands and repeat on the other side.
The grip takes the skin together with the muscle, not just the surface layer. The rhythm is steady — and here the number matters: fifteen to twenty pinches per side. Five or ten do almost nothing; drainage is triggered precisely by volume, because lymph has no powerful pump of its own and moves only when the tissue around it rhythmically squeezes and releases. For one minute, your hand becomes that pump.
Watch your shoulder: it should be down and relaxed. A raised shoulder keeps the trapezius tense, and then there’s nothing to work with.
One minute in the morning — and your face will stop looking tired before you’ve even washed it. Of the whole course, this gives the fastest payoff.