10 Neck Tightening Exercises To Get Rid Of Double Chin

Written by Charushila Biswas
ISSA Certified Specialist in Fitness & Nutrition

Saggy neck or not, you are beautiful! However, if the loose skin around your neck is a worry, we can show you a few neck exercises, stretches, and massages to do at home. Of course, you can take the help of makeup, haircut, and clothes. But these are not permanent solutions. Instead, neck tightening exercises and a good diet have long-term benefits.

Scroll down to check out the best 10 neck tightening exercises to get rid of sagging double chin along with diet tips. We also discuss when you must see a cosmetic specialist. Swipe up!

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.

Whatever the reason, exercising the muscles right under your jawbone can help get rid of the sagging double chin. A study showed that 30 minutes of face exercises for 20 weeks helped get rid of 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 relax.
  • 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.
  • 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 comfortably.
  • Look up at the ceiling.
  • Purse your lips as if trying to kiss the ceiling.
  • Hold this pose for 10 seconds.
  • Do this 10 times, twice a day.

5. Extended Neck Face Yoga

Steps

  • Sit on a mat or a chair.
  • Look up at the ceiling.
  • Open your mouth and close.
  • Do this 15 times, twice a day.

6. Neck Stretch With Os

Steps

  • Sit comfortably 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.
  • Do this 5 times, twice a day.

7. Gargling Face Yoga

Steps

  • Sit on a mat with your legs folded and heels touching your hip.
  • 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 comfortably 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.
  • 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 get rid of the ‘turkey neck’ or loose skin right below your chin. In addition to these exercises, your diet and lifestyle also need to be tweaked a little. Here are the diet and lifestyle tips that will help you tighten your neck.

Diet And Lifestyle Tips For Reducing Turkey Neck

  • Consume foods rich in dietary fiber like vegetables, fruits, and whole grains.
  • Cut sugar and sugary foods from your diet.
  • Reduce salt intake.
  • Consume healthy fats like fatty fish, olive oil, avocado, nuts, and seeds.
  • Consume a source of protein with every meal.
  • Practice portion control to prevent overeating.
  • Avoid consuming junk food, frozen food, and canned foods.
  • 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 the results. But you may consider cosmetic treatments or surgeries if you need an immediate solution. 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 (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).

Takeaway

A firm, smooth, and elongated neck has an aesthetically pleasing effect. However, aging, weight gain, sudden weight loss, or muscle hyperactivity can cause the neck skin to sag. While you can have temporary fixes, the best way forward is to exercise the neck muscles, doing face yoga, massaging the area, and stretching the neck. Do the 10 exercises mentioned above twice every day for 3 to 4 months. If you need immediate results, consult an expert plastic surgeon to know which neck tightening procedure suits you the best. You absolutely deserve to look and feel better. However, remember that you are beautiful regardless of a firm or sagging neck.

Sources

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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Charushila Biswas is a Senior Content Writer and an ISSA Certified Specialist in Fitness & Nutrition. She is an alumni of VIT University, Vellore and has worked on transgenic wheat as a part of her Masters dissertation from NRCPB (IARI), New Delhi. After completing her Masters, she developed a passion for nutrition and fitness, which are closely related to human psychology. This prompted her to author a review article in 2015. She has written over 200 articles on Fitness and Nutrition. In her leisure time, Charushila loves to cook and enjoys mobile photography.