10 Neck Tightening Exercises To Get Rid Of Double Chin

Tone your neck and jawline with these effective and easy-to-follow exercises.

Medically Reviewed by Gabbi Berkow, RD, CDN, CPT
By Charushila Biswas, MSc (Biotechnology), ISSA Certified Fitness Nutritionist

Loose skin around one’s neck just reflects fat in this area, but for many people it may hurt their self-image. But fret not – a few neck tightening exercises can help strengthen the muscles in this area. While you can cover the skin on your neck with makeup, a haircut, and high-neck clothes, these aren’t permanent solutions. Instead, neck exercises, stretches, massages, and a healthy diet can offer long-term benefits.

Keep reading to discover the neck tightening exercises that help reduce what feels like a sagging double chin. We also discuss nutrition tips, and tell you when you may need to visit a cosmetic specialist. Keep reading!

Key Takeaways

  • Loss of collagen and sudden weight loss or gain can lead to neck sagging.
  • Foods rich in dietary fibers like vegetables, fruits, and whole grains and neck tightening exercises can help get rid of turkey neck.
  • Botox, laser, and Hyo neck lift are surgical neck lift procedures that tighten the neck skin and reduce neck sagging.

What Causes A Sagging Neck?

There are many reasons the neck skin sags. The skin just below your face can start losing elasticity and firmness due to loss of collagen. This is a sign of aging (1). Weight gain and even sudden loss of weight could cause your neck to sag and skin to loosen.

Whatever the reason, exercising the muscles right under your jawbone can help get rid of a sagging double chin. A recent research study showed that 30 minutes of face exercises for 20 weeks helped tighten loose skin on the face and neck (2). Take a look at the following section to know the 10 best neck exercises, stretches, and massages.

10 Neck Tightening Exercises

Before starting these exercises, warm up your neck muscles by applying 2 drops of face oil with 2 pumps of face mist. Massage the neck area in an upward direction for 2 to 3 minutes.

1. Chin Push Smile

 Steps

  • Sit comfortably on a chair or sofa. Place a pillow to support your back. Sit straight.
  • Place the tip of your fingers on your chin as shown in the picture.
  • Jut your chin by extending the lower jaw out.
  • Gently press your chin, open your lips slightly, and smile.
  • Hold for 3 seconds and pull your head back over your spine with control.
  • Do this 15 times, twice a day.

2. Natural Face Lift Massage

Steps

  • Sit on a chair, and place a pillow to support your lower back.
  • Add two pumps of a face mist and a drop of face oil.
  • Rub the palms together.
  • Place your thumbs on your lower jaw.
  • Curl your index fingers and place them close to your mouth.
  • Press gently and move your hands towards your ears.
  • Pause for a moment, bring your hands back to the starting position, and do the same motion again.
  • Do this 20 times, once or twice a day.

Note: Avoid this massage if you have active acne, eczema, or rosacea.

3. Kisses Face Exercise

Steps

  • Be in a seated position.
  • Place your palm on your chest, right below the collar bone.
  • Extend your neck up and look at the ceiling.
  • Open your mouth into an ‘O’.
  • Close your mouth while puckering your lips as if you are trying to kiss the ceiling.
  • Hold this position for 2 seconds and relax.
  • Do this 5 times before lowering your head to a neutral position slowly and with control.
  • Look towards your right and extend your neck up.
  • Do this exercise 5 times. Do the same on the left side.
  • Do this set twice a day.

 4. Pursed Lips Neck Stretch

Steps

  • Stand or sit with good posture.
  • Look up at the ceiling.
  • Purse your lips as if trying to kiss the ceiling.
  • Hold this pose for 10 seconds.
  • Lower your head down with control.
  • Do this 10 times, twice a day.
StyleCraze Says
When eating, take time to chew your food properly rather than just gulping it down. Lift your chin a little as you chew to tone your neck while you eat.

5. Extended Neck Face Yoga

Steps

  • Sit up tall on a mat or a chair.
  • Look up at the ceiling.
  • Open your mouth and close.
  • Return your head to neutral with control.
  • Do this 15 times, twice a day.

6. Neck Stretch With Os

Steps

  • Sit tall on a chair or sofa.
  • Place your index finger on your chin.
  • Open and close your mouth.
  • Press your index finger to resist the opening of your mouth.
  • Extend your neck up and down as you open and close your mouth, keeping your neck back in line with your spine.
  • Do this 5 times, twice a day.

7. Gargling Face Yoga

Steps

  • Sit tall on a mat with your legs folded and heels touching your hips (cross-legged).
  • Pretend you are holding water in your mouth.
  • Blow the air from your right cheek to the left and vice versa.
  • Do this 20 times, twice a day.

8. Tongue Push

Steps

  • Sit tall on a chair or sofa.
  • Make a fist and place it under your jaw.
  • Touch the roof of your mouth with your tongue.
  • Push the fist up and push your jaw down, pushing your tongue towards the roof of your mouth.
  • Hold for 5 seconds and relax.
  • Move your head in different directions while doing this exercise.
  • Do this 15 times, twice a day.

9. Neck Massage

Steps

  • Sit or stand in front of the mirror.
  • Add two pumps of a face mist and a drop of face oil on your palm and rub your palms together.
  • Place your hands on the sides of your chin.
  • Massage your chin and cheeks by gently pushing your palms up in a ‘V’ shape.
  • Pause for two seconds and bring your hands back to the starting position.
  • Repeat
  • Do this 20 times, twice a day.

10.Neck Stretches

Steps

  • Sit comfortably on a chair or sofa.
  • Place your fingers on your collar bone and press gently.
  • Inhale through your nose and extend your neck up and look at the ceiling. Press your shoulders down.
  • Exhale while looking up.
  • Lower your neck and bring your head back to a neutral position.
  • Do this 15 times, twice a day.

These are the 10 exercises to help tighten loose skin right below your chin. In addition to these exercises. Here are the diet and lifestyle tips that will help you tighten your neck.

Diet And Lifestyle Tips For Reducing Turkey Neck

Did You Know?
Apply some warm oil to your neck. Massage your neck in small circular motions with the tips of your fingers. Place your hands on the sides of your neck. Bring the thumbs of both hands to the middle of the neck and massage the neck so the thumbs stretch the skin to the hands on the side.
  • Consume foods rich in dietary fiber like vegetables, fruits, and whole grains.
  • Cut sugar and sugary foods from your diet to help lower body fat.
  • Reduce salt intake so you don’t retain excess fluid.
  • Consume healthy fats like fatty fish, olive oil, avocado, nuts, and seeds to reduce inflammation.
  • Consume a source of protein with every meal to preserve muscle and stay full.
  • Practice portion control to prevent overeating.
  • Avoid consuming junk food, frozen food, and canned foods to avoid “empty calories.”
  • Work out 4 to 5 hours a week.
  • Do a mix of cardio and strength training.
  • Reduce stress by nurturing a hobby.
  • Sleep for at least 7 hours every night.

While exercise, diet, and lifestyle work as a permanent solution, they may take at least 2 to 3 months to show results. If you want an immediate solution and receive permission from your doctor, you can consider cosmetic surgery. To sustain the results, you still must change your diet and lifestyle along with doing the 10 exercises.

We have discussed the cosmetic treatment and surgery options in the following section.

Treatment And Surgery Options

  • Botox: Botox is also known as the Nefertiti lift. You can get Botox injections from an expert specialist at a plastic surgery clinic. The effect will last for about 4 months and is suitable for young people in their late 20s or 30s (3).
  • Laser: Laser treatment for skin tightening and neck contouring can also be done at a clinic (4). It is done by an expert specialist. You need multiple sessions spanning across 4 to 6 months.
  • Hyo Neck Lift: This is a surgical neck lift procedure performed by a licensed and expert plastic surgeon. It helps tighten the neck skin and reduces neck sagging (5).
  • MST: This is a minimally invasive neck rejuvenation technique with barbed threads. It helps lift the neck and reduces the appearance of sagging neck skin (6).

A firm, smooth, and elongated neck has an aesthetically pleasing effect. However, aging, weight gain, sudden weight loss, or poor nutrition can cause the neck skin to sag. While you can have temporary fixes, the best way forward is to exercise the neck muscles, massaging the area, stretching the neck, consuming a healthy diet, and exercising regularly. Do the 10 exercises mentioned above twice every day for 3 to 4 months. If you need immediate results, check with your doctor for medical approval and then consult an expert plastic surgeon to know which neck tightening procedure could suit you the best. Always remember that you are beautiful regardless of a firm or “saggy” neck.

References:

Articles on StyleCraze are backed by verified information from peer-reviewed and academic research papers, reputed organizations, research institutions, and medical associations to ensure accuracy and relevance. Read our editorial policy to learn more.

  1. The aging neck: a diagnostic approach to surgical and nonsurgical options
    https://pubmed.ncbi.nlm.nih.gov/23464846/
  2. Association of Facial Exercise With the Appearance of Aging
    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5885810/
  3. Botulinum Toxin for Neck Rejuvenation: Assessing Efficacy and Redefining Patient Selection
    https://pubmed.ncbi.nlm.nih.gov/28654586/
  4. Laser-assisted neck-lift: high-tech contouring and tightening
    https://pubmed.ncbi.nlm.nih.gov/21792777/
  5. Hyo neck lift: Preliminary report
    https://pubmed.ncbi.nlm.nih.gov/26791743/
  6. Neck rejuvenation with mastoid-spanning barbed tensor threads (MST operation)
    https://pubmed.ncbi.nlm.nih.gov/24610109/
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author
Charushila is an ISSA certified Fitness Nutritionist and a Physical Exercise Therapist. Over a span of 5 years, she has... more

Gabbi Berkow

(MA, RD, CDN, CPT)
Gabbi Berkow is a Registered Dietitian, exercise physiologist, certified personal trainer, Pilates instructor, and dancer. She specializes in weight loss,... more

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